Marching on the spot
At the end of every session it’s really important to cool down and stretch. A simple marching on the spot for 30 to 60 seconds is enough to bring your heart rate back to normal and for you to get your breath back, and then we can move straight into stretching.
Each program should be preceded by a warm-up which should consist of any of the following, lasting for at least 2 to 3 minutes:
High knee skips
High knee running
Shuffling from side-to-side
Immediately after finishing the main workout, a cool-down consisting of a lower intensity of any of the above should be performed. This will bring the heart rate back to a normal resting level.
Each session should include a 2 minute stretch routine which should be performed immediately after both the warm-up and cool-down. The stretch routine consists of static stretching, starting with the lower leg and finishing with the neck. Each stretch should be held for 8 to 10 seconds.
To get started just follow these steps:
Step 1: Start off with a warm-up exercise routine.
Step 2: It’s time to do the 2 minute stretch routine.
Step 3: Jump in - it's time to do the exercise programme. Choose one of the four programmes.
Step 4: Now begin the cool-down routine.
Step 5: Time to finish with the stretch routine.
Step 6: Congratulations you just found your 30 minutes of activity today.
Last updated: 11 March, 2011