Warm-Up And Cool-Down; Exercise Instructions - Skandika Mora Anleitung

WARM-UP and COOL-DOWN

A successful exercise program consists of a warm-up, aerobic exercise and a cool-down. Exercise for at least two
or preferably three times a week, resting for a day between workouts. After several months, you may increase
the frequency to four or five times per week.
WARM-UP
This stage helps to improve the blood circulation and prepares the muscles for your workout. It additionally helps
to reduce the risk of injury or cramps. It is recommended to do some stretching exercises as shown here below.
Hold each stretching position for approximately 30 seconds. Never force or jerk yourself into a stretching posi-
tion – if you feel pain, STOP immediately. Warm-up exercises may also include brisk walking, jogging, jumping
jacks, jump rope exercises or running in place.
STRETCHING
Muscles can be stretched more easily when these are warm. This reduces the risk of injury. DO NOT BOUNCE.
Side Stretch
Remember always to check with your physician before starting any exercise program.
COOL-DOWN
This stage helps to soothe your muscles and your cardiovascular system after your workout. At the end of your
workout, reduce the speed and exercise for approximately 5 minutes at this lower speed level. Afterwards,
repeat the warm-up exercises as described above.

Exercise instructions

Rowing is a very effective form of exercise. It strengthens the heart and circulation as well as all the major mu-
scle groups: The back, abdomen, arms, shoulders, buttocks and legs. To prolong the life of the band, return the
handles to the starting position after each use.
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Inner Thigh
Toe Touch
Hamstring Stretch
WARM-UP AND COOL-DOWN /
EXERCISE INSTRUCTIONS
Stretch
Calf-Achilles
Stretch