ultega 830700000008 Manuel D'instructions page 16

FOLDING TRAMPOLINE
WARM-UP AND COOL-DOWN
WORKOUT GUIDELINES
Each workout should include the following three parts:
A warm-up, consisting of 5 to 10 minutes of stretching
and light exercise. A proper warm-up increases your body
temperature, heart rate, and circulation in preparation for
exercise.
Training zone exercise, consisting of 20 to 30 minutes of
exercising with your heart rate in your training zone. (Note:
During the first few weeks of your exercise program, do
not keep your heart rate in your training zone for longer
than 20 minutes.)
A cool-down, with 5 to 10 minutes of stretching. This will
increase the flexibility of your muscles and will help to
prevent post-exercise problems.
Exercise Frequency
To maintain or improve your condition, plan three
workouts each week, with at least one day of rest between
workouts. After a few months of regular exercise, you
may complete up to five workouts each week, if desired.
Remember, the key to success is when exercising
becomes a regular and enjoyable part of your life.
Suggested Stretches
The correct form for several basic stretches is shown at
the right. Move slowly as you stretch-never bounce.
1. Toe Touch Stretch
Stand with your knees bent slightly and slowly bend
forward from your hips. Allow your back and shoulders to
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relax as you reach down toward
your toes as far as possible. Hold
for 15 counts, then relax. Repeat 3
times. Stretches: Hamstrings, back
of knees and back.
2. Hamstring Stretch
Sit with one leg extended.
Bring the sole of the opposite
foot toward you and rest it
against the inner thigh of your
extended leg. Reach toward
your toes as far as possible.
Hold for 15 counts, then relax. Repeat 3 times for each
leg. Stretches: Hamstrings, lower back and groin.
3. Calf/Achilles Stretch
With one leg in front of the other,
reach forward and place your hands
against a wall. Keep your back leg
straight and your back foot flat on
the floor. Bend your front leg, lean
forward and move your hips toward
the wall. Hold for 15 counts, then
relax. Repeat 3 times for each leg.
To cause further stretching of the
achilles tendons, bend your back leg
as well. Stretches: Calves, achilles
tendons and ankles.
4. Quadriceps Stretch
With one hand against a wall for balance, reach back
and grasp one foot with your other
hand. Bring your heel as close to
your buttocks as possible. Hold for 15
counts, then relax. Repeat 3 times for
each leg. Stretches: Quadriceps and hip
muscles.
5. Inner Thigh Stretch
Sit with the soles of your feet
together and your knees outward.
Pull your feet toward your groin
area as far as possible. Hold for 15
counts, then relax. Repeat 3 times.
Stretches: Quadriceps and hip
muscles.