Exercise: Warm Up, Cool Down, Stretch, and Strengthen
Aerobic exercise (exercise that gets your heart pumping harder) is an essential part of any exercise program. There are other components of fitness that are equally important. These help get your body ready for exercise and prevent injury.
Warming Up and Cooling Down
Good warm-ups and cool-downs can keep you from getting hurt when you do more intense aerobic activities that last
Warm up by starting your activity slowly, or walking or jogging slowly for about
A cool-down is like a warm-up in reverse. Gradually slow down your activity, or walk or jog slowly. After about
It’s best to check with your doctor before starting any exercise program.
Stretching and Strengthening
Flexible and strong muscles are important for overall fitness. Stretching and getting stronger can also keep you from getting hurt. Staying injury-free will help you stick to your goals. Doing strength exercises for your muscles can also keep your bones stronger. Making your muscles strong also helps you enjoy your favorite hobbies, play with the kids, or stay independent as you age.
Do your longest stretching after you cool down, when your muscles are still warm. A short stretch after you warm up is just to loosen up a little. Light stretching is possible anytime.
Do strength exercises (using weights or bands) a couple of times a week with at least