User's Manual

16 17
GETTING STARTED
Always warm-up your muscles before exercising. Start your exercise program conservavely.
Select a goal or pace for each exercise that is easily performed. Alternang your daily
workouts every other day reduces lacc acid build up and consequently reduces muscle
soreness. Begin and end each exercise session by stretching your muscles for 7-10 mintes.
● Recommended Warm Up Program
A successful exercise program consists of a warm-up, aerobic exercise, and a cool-down. Do
the enre program at least two and preferably three mes a week, resng for a day between
workouts. Aer several months you can increase your workouts to four or five mes per
week.
● Warm-up and Cool-down
Warming up is an important part of your workout, and should begin every exercise session. It
prepares your body for more strenuous exercise by heang up and stretching out your
muscles, increasing your circulaon and pulse rate and delivering more oxygen to your
muscles. At the end of your workout, repeat these exercises to reduce sore muscle problems.
We suggest the following warm-up and cool-down exercises:
HEAD ROLLS
Rotate your head to the right for one count, feeling the
stretch up the le side of your neck. Next rotate your
head back for one count, stretching your chin to the
ceiling and leng your mouth open. Rotate your head
to the le for one count, and finally, drop your head
forward for one count. Repeat the same movement to
the right, again taking one count for each posion. Then
reverse direcon and do the same thing two mes to
the le.
SHOULDER LIFTS
Li your right shoulder up toward your ear for one count. Then li
your le shoulder up for one count as you lower your right shoulder.
Repeat right and le shoulder lis for a total of eight counts.
SIDE STRETCHES
Open your arms to the side and connue liing them unl they are over
your head. Reach your right arm as far upward toward the ceiling as you
can for one count. Feel the stretch up your right side. Repeat this acon
with the le arm. Repeat this enre stretch, reaching right and le for a
total of eight counts.
HAMSTRING STRETCH
Sit with your right leg extended. Reset the sole of your le
foot against your right inner thigh. Stretch toward your
right toe as far as possible. Hold for 15 counts, then relax.
Repeat with the le leg extended.
INNER THIGH STRETCH
Sit with the soles of your feet together with your knees
poinng outward. Pull your feet as close into your groin areas
as possible. Gently push your knees towards the floor. Hold for
15 counts. Repeat again.
WARM-UP WARM-UP