Overview
To get ready for your exercise program, you must dress appropriately. Most people will just put on T-shirts and shorts as well as jogging shoes. Tight clothing and shoes restrict your circulation and dissipation of heat during exercise. Avoid them. Make sure your room is well ventilated. Turn on the fan or the air-conditioner. Keep the temperatures below 30°C.
Drink plenty of water at least half an hour before you begin. Take light meals two hours before the exercise, but do not exercise straight after food. You can drink during the exercise session, if you are thirsty.
So are you ready? Let’s do it!
Stretching Exercises
Before you start, warm up.
To warm up, work through the following exercises. The purpose of these exercises is to enhance the flexibility of the muscles and hence the joints crossed by these muscles. These stretching exercises are typically used during warm-up and cool-down when you participate in vigorous level of cardiovascular fitness training.
General Principles on Stretching Exercise:
- Hold a stretch-position for a count of about 10.
- Do not bounce or jerk in the position of stretch.
- Change sides.
- Repeat several times.
Warning! If you experience pain or discomfort, or become severely breathless or dizzy, stop the exercise, and consult your physiotherapist.
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 Triceps stretch
Bring your left elbow over your head
Use your right hand to stretch your left elbow downwards
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 Biceps stretch
Pull both arms behind your back
Keep your elbows straight
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 Arching backwards
Place your feet about 20 cm apart
Use your hands to support your back
Bend your knees slightly
Arch backwards
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 Bending trunk sideways
Place your feet about 20 cm apart
Bend your trunk sideways by running your fingers down the leg
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 Turning the trunk
Place your feet about 20 cm apart
Turn your trunk from right side to the left
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 Calf muscle stretch
Face a sturdy support (eg. chair, wall)
Place one knee before the other
The front knee bends, the back knee remains straight
Both feet should remain flat on the floor
Move your hips forward to stretch the calf muscles of the back leg
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 Hamstrings muscle stretch
Place your leg outstretched in front of you
Attempt to reach the toes of this
outstretched leg
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 Quadriceps muscle stretch
Stand on one leg
Bend the other leg with the help of your hand
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