Stretching Exercises - sportplus SP-ALB-011 Bedienungsanleitung

2. FREQUENCY
Most experts recommend a combination of health-conscious nutrition, which must be
adapted according to the training goal, and physical exercise three to five times per week.
A normal adult should train twice per week to retain his/her current level of fitness. In order
to improve his/her condition and to change body weight, a person requires minimum 3
training sessions per week.
3. TRAINING PHASES
Each training should comprise the following three parts:
• "Warm-up phase"
• "Training phase"
• "Cool-down phase"
In the "warm-up phase", your body temperature and oxygen intake should slowly increase.
This can be achieved with gymnastic exercise or stretches lasting from 5 to 10 minutes.
A list of exercises for properly stretching your leg muscles can be found below. After the
warm-up, the real training should begin ("training phase"). Training intensity should be low
for the first few minutes and should then increase to the appropriate training intensity for
a period of 15 to 30 minutes. To ease circulation after the training phase and to prevent
muscle cramps or pulled muscles, a "cool-down phase" should follow the "training phase".
During this phase, which should be approx. 5 to 10 minutes long, carry out stretching
exercises and/or light gymnastic exercises lasting 30 seconds each.
4. MOTIVATION
The key to a successful training program is regularity. You should set a firm time and
place for each training day and also prepare yourself mentally for your training session.
Only exercise when you are in a good mood and always focus on your goal. With regular
training, you will notice daily improvements and can see yourself nearing your personal
training goals.

STRETCHING EXERCISES

The stretching exercises illustrated on the following pages are suitable for the warm-up
and the cool-down phases. Still, please note that stretches during warm up should be held
briefly (approx. 5 to 10 seconds) before being released. This increases muscle tension
and prepares muscles for subsequent training. During cool down, stretches should be held
longer (at least 30 seconds) in order to reduce muscle tension after the strain of exercise.
As a general rule, never take stretching to the extreme. If you feel any discomfort, release
the stretch immediately, and do this stretch with less intensity in the future.
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