Exercise And Heart Rate Tracking Sheet Page 4

ADVERTISEMENT

Start by stretching your arms even though that there seems no need to do so because arms seem
unneeded in running. By just pumping your arms while jogging or running can cause someone to
pull a muscle in their arms. With the opposite arm, grab your elbow and bring it across the front of
your body and hold it there for 10 seconds. Then do the opposite arm for 10 seconds.
2.
Touch Your Toes
Next should be the old faithful stretch by bending down to touch your toes. It is important to keep
your knees straight. Another important thing to remember is to just bend down as far as you can
without it causing pain. Avoid bouncing while stretching as well. Bouncing can actually cause the
muscles to be confused on how much the need to stretch with simple tasks and that can put you at a
high risk for strain or cramps. Hold this stretch for 10 seconds.
3.
Heel to Buttocks
One more stretch that should be done before a general running exercise is the heel to buttocks. Lift
one your feet up behind you and reach back and gently grab and pull your foot up to your buttocks
by using the arm on the same side of the body as the foot you are grabbing. Hold this stretch for 10
seconds and then do the same on the other side of your body.
4.
Drop the Heel
This stretch is great to help loosen the calf muscles. Loose calf muscles help to prevent tendonitis in
the Achilles. Stand on a curb or step. Inch one of your legs backwards until your heels are hanging
off the curb or step. Drop that heel down to the ground until there is slight discomfort. Hold this
stretch for 10 seconds then do the opposite heel the same way.
Benefits of Physical Activity
1. Helps lower and maintain your body weight and body fat.
2. Builds and maintains healthy muscles, bones, and joints.
3. Helps fight off chronic illness such as heart diseases and osteoporosis
4. Increases energy.
5. Helps build proficient mental focus.
6. Reduces the risk of breast cancer by up to 60%.
7. Reduces depression.
8. Decreases stress levels
4 | P E T a r g e t H e a r t R a t e – P E H S - A L

ADVERTISEMENT

00 votes

Related Articles

Related forms

Related Categories

Parent category: Medical
Go
Page of 5