Did you know that flexibility prolongs the anti-aging process?

Who: Everyone can learn to stretch, regardless of age or flexibility.

When: ANY time is a good time

In the morning
After sitting or standing for long periods
Any time you feel tense or stiff
At odd times like watching T.V., reading, or sitting and talking

Why: As you age, your muscles tighten and range of motion in a joint can be minimized. This can put a halt to active lifestyles and even hinder day- to- day , normal motions. A regular stretching program can help lengthen your muscles and restore youthful activity.

To relax your mind and "tune up" your body
To preserve range of motion
To maintain flexibility
To prevent injury during exercise
To prepare the muscles for more vigorous activity
To help develop body awareness
To promote circulation

How:

1. Frequency: At least 3 days per week

2. Intensity: To a position of mild discomfort

3. Duration: Hold stretch for 10 seconds working up to 30 seconds

4. Repetitions: Perform 3-5 for each stretch

Stretch slowly and smoothly; Never bounce
Maintain normal breathing during each movement
Focus attention on muscle being stretched; try to limit movement in other body parts
Feel the stretch, but don’t strain by stretching too far

Exercise Guidelines

Perform each repetition properly to maintain tension on the muscles through a full range of motion and avoid injury.
Increase the resistance once the desired reps have been achieved to ensure progression.
Perfect exercise technique and form prior to utilizing additional resistance.
Perform every movement in a slow, controlled, and deliberate fashion.
Train the entire body equally (include all muscle groups) to ensure muscle balance.

Frequency: 2-3 workouts a week

Duration: 20-40 minutes per workout (start out slow...work up to 20 minute periods)

Volume: 1-3 sets per exercise, 8-16 total exercises per workout (Start with small amount of reps and light weight to avoid

injury.

Intensity: Perform each set to a point that no other "quality" repetitions are possible (muscle failure/muscle fatigue)

Equipment: Utilize what is available. (Weights, cans of food...etc.)

***Strength training need not use heavy weights. Light weights such as a can of food will reap benefits if used correctly with sufficient repetitions. Strength training does not always mean muscle building. Strength training can and should be used to tone muscle groups.

Aerobic exercise refers to exercise that is of moderate intensity, undertaken for a long duration. Aerobic means "with oxygen", and refers to the use of oxygen in a muscle's energy-generating process. Many types of exercise are aerobic, and by definition are performed at moderate levels of intensity for extended periods of time.

An effective aerobic exercise should involve 5-10 minutes of warming up at an intensity of 50-60% of maximum heart rate, followed by at least 20 minutes of exercise at an intensity of 70-80% of maximum heart rate, ending with 5-10 minutes of cooling down at an intensity of

50-60% of maximum heart rate.