1A4a1 Warm up and Stretching

Well now onto the harder part- getting and staying fit.

I will seperate this section into four parts: Exercise, diet, rest/relaxation and attitude: being an active healthy person.

This first part exercise will be split into three parts: warm up and stretching, cardio and muscular.

The first thing to palate is that you must commit yourself to performing an exercise session three times a week. Let's say sunday, tuesday and thursday. You need at least a day's rest in between.

You must start each session with a three minute brisk walk (easy!) to warm up and end each session with a 5-10 min stretching routine to minimise odds of injury and to slow down the loss of mobility that comes with ageing. You may also do one of these static stretches in between weight sets- focussing on the muscle group you are exercising or about to exercise.

All stretches to be done two - three times, moving slowly and holding for 10-20 seconds. Don't bounce or jerk and breath deeply.

1. Lie flat on back, knees bent, feet flat. Bring left knee to chest guiding with hand and towards right, hold. Repeat for right knee.

2. Repeat above but this time don't bend other leg: keep it flat on floor.

3. With same pose, this time bring straight leg up as high as possible. Don't lift hips, don't push off foot.

4. In position 1, hold arms out to side palm up. Let knees drop to one side, head to other. Roll knees back up to centre and to other side, hold. Repeat with other side.

5. In position 1, bring left ankle to rest on right knee. Bring right knee forward, gripping thigh beneath knee, lifitng foot off floor. Hold, repeat with other side.

6. Roll onto front. Head down arms stretched in front. Bring right arm back and grasp right ankle. Hold. Repeat with other side.

7. Stand up, place hands shoulder height against wall arms straight. Slide the left foot back approximately 18 inches, keeping the knee straight and both heels flat on the floor. Bend your right knee and slowly move your pelvis forward until you feel a stretch in the calf and Achilles of the left leg. Hold for 15 seconds and repeat with the other leg.

8. Position 1 again. Hands up in air palms facing knees. Bring hands down to above head, press back of hands on floor. Hold

9. On all fours, eyes to ground, back and neck straight, bring bum to heels, hold, palms on ground.

10. Sit on the floor with one leg straight in front of you and the other leg bent (with the sole of the foot touching the inside thigh of the outstretched leg). Keep your back straight and lean forward from the hips. Slide your arms forward toward your outstretched foot. Stop when you feel a pull in the hamstring. Hold and repeat with the other leg extended. Do the same with both legs stretched out. Bring hands up as far as poss. Hold.

11. Sit upright, bring arms forwardgrasp one hand with the other stetch out, then bring arms up, stretch and hold. arms behind back, grasp same way bring arms back and up.

Well that's stretching done, next time will be cardio.