WORKOUT TIMERS
Stretching timer
Timed holds and changeovers for a stretching or mobility routine, so you can close your eyes and breathe
How to set it up in Cero
- For the same hold every time, create a simple timer: high intensity 30 seconds, low intensity 10 seconds to change position.
- Set sets to the number of stretches times two, one for each side.
- For a routine with different stretches, create an advanced timer and add an interval for each one, named after the stretch.
- Choose a soft sound or a voice cue, and play calm music through the timer.
A 10-minute routine
- Calves, hamstrings and hip flexors: 2 holds of 30 seconds per side each.
- Quadriceps and glutes: 2 holds of 30 seconds per side each.
- Chest and shoulders: 2 holds of 30 seconds each.
Stretch when you’re warm, such as after a workout or a walk: holding a stretch is part of a cool down, not a replacement for a warm-up.
Sources
- Garber CE, Blissmer B, Deschenes MR, et al. Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults. Med Sci Sports Exerc. 2011;43(7):1334-1359. doi.org/10.1249/MSS.0b013e318213fefb
YOUR NEXT SESSION STARTS HERE
Bring the effort.
We’ll keep the time.
Cero is free to download for iPhone, iPad and Apple Watch.
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Cero is a timer, not a medical device. If you’re new to hard exercise, are pregnant or have a health condition, check with your doctor first, and stop if you feel unwell.