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Week 9 and beyond
Warm up 5-10 minutes
Cool down 5 minutes
Exercise 5 minutes at 'A'
Exercise 3 minutes at 'B'
Exercise 2 minutes at 'A'
Exercise slowly 1 minute
Repeat the entire cycle 2 or 3 times
This is only a suggested programme and may not suit every individual's needs.
WARM UP AND COOL DOWN EXERCISES
Hold each stretch for a minimum of ten seconds and then relax. Repeat each stretch two or
three times. Do this before your aerobic exercise session and also after you have finished.
RUNFIT SPRINT VIBRATOR
34
hEAD ROLL
Rotate your head to the right for one count, feeling a slight pull on the left
side of your neck. Next, rotate your head back for one count, stretching
your chin. Then rotate your head to the left for one count, feeling a slight
pull on the right side of your neck. Lastly, drop your head to your chest for
one count. Repeat 2-3 times.
TOE TOUCh
Bend slowly forward from your waist, letting your back and shoulders
relax as you lower your trunk. Gently stretch down as far as possible and
hold for 10 seconds.
ShOULDER LIFT
Rotate and lift your right shoulder up towards your ear for one count.
Relax then repeat for the left shoulder. Repeat 3-4 times.
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