The Navy SEAL Physical Fitness Guide - Uniformed Services ...

Figure 7-3. Specific Warming-Up ActivitiesO’Course10 - 20 min of Calisthenics or Slow JoggingDynamic Stretching of Major MusclesA Long Run10 - 15 min of Slow JoggingPTJumping Jacks, Slow Jog or Other In-Place Activity for 10 - 20 minDynamic Stretching of Muscles to be Used in PTExercise should not be ended abruptly, but gradually slowed, to avoid pooling ofblood in the skeletal muscles, and to facilitate the removal of metabolic end products.Exercise should be followed by a cool-down and stretching session.Since most of the benefits from stretching occur post-exercise, a 10-15 minutestretching program should follow every exercise session, and should be incorporated as partof the warm-down while the muscles are still warm. Stretches should be slow and static,held for 15-30 seconds, and taken to the point of tightness, not pain. Static stretchingprovides a good warm-down after a workout, reduces post-workout muscle fatigue andsoreness, and is useful for relieving muscle spasms that occur as a result of exercise. Oncemuscles have been stretched, standing in cool/cold water, or running cool water over thelegs or muscles used during the exercise, can also reduce soreness, and seems to speedrecovery between exercise bouts. Figure 7-4 represents the ideal recommended exercisesequence.The Navy SEAL Physical Fitness Guide 117