370
Part Five Other Aspects of Wellness
your arms as though you are making
broad forehand and backhand strokes.
Make these motions several times with
empty hands. Then pick up a tennis
racquet and repeat them several more
times. After a brief warm-up session
such as this, you will be ready for a
more vigorous workout, 15-18.
Workout Period
The workout period is the main
part of your exercise program. It should
last at least 20 minutes. During this
time, do activities that will help you
develop the health components of
fi tness. When choosing activities for
your workout period, remember the
keys for success you read about earlier
in the chapter.
Cooldown Period
Never sit down or enter a hot
shower immediately after exercise
without a cooldown period. The
body needs to slowly return to its
pre-exercise state.
During exercise, your heart pumps
extra blood to your muscles to meet
their increased demand for oxygen
and energy. The action of your muscles
keeps blood circulating back to the
heart. If you stop muscle action too
quickly, the extra blood temporarily
collects in your muscles. This reduces
the amount of oxygen-rich blood avail-
able for the heart to pump to the brain
and dizziness results.
The cooldown period should last
about 10 minutes. You can use the same
activities for your cooldown as you
used for your warm-up. A slow jog will
help reduce your heart rate and allow
the muscles to push more blood toward
the heart. Some stretching exercises
will help prevent muscle cramps and
soreness by loosening muscles that
have become tight from exercise.
15-18 Stretching before a workout helps warm up
muscles and prepare them for activity.