cecotec RUNNERFIT SPRINT Guía De Uso página 18

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Week 5 and 6
Warm up 5-10 minutes
Cool down 5 minutes
Exercise 6 minutes at 'A'
Rest 1 minute
Exercise 2 minutes at 'A'
Exercise slowly 3 minutes
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.
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Week 7 and 8
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
Exercise 4 minutes at 'A'
Exercise slowly 3 minutes
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.
Calf and Achilles stretch
Turn towards the wall and place both hands on it. Support
yourself with one leg while the other is placed behind you with
the sole flat on the floor. Bend the front leg and lean towards the
wall, keeping the rear leg straight so that the calf and Achilles
tendon are stretched; hold for 5 seconds. Repeat with the other
leg. Repeat 2-3 times.
Side stretch
Open both arms to the side and gently lift them above your head.
Reach your right arm as high as you can for one count, gently
stretching the muscles of the stomach and lower back. Repeat the
action with your left arm. Repeat 3-4 times.
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