Smooth Fitness ST-MNL-645-SMUS-1 user manual Stretching Routine, Warm up and cool down

Page 36

366.45M TREADMILL

STRETCHING ROUTINE

Warm up and cool down:

A successful exercise program consists of a warm-up, aerobic exercise, and a cool-down. Do the entire program at least two and preferably three times a week, resting for a day between workouts. After several months, you can increase your workouts to four or five times per week.

Warming up is an important part of your workout, and should begin every session. It prepares your body for more strenuous exercise by heating up and stretching out your muscles, increasing your circulation 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 warm-up and cool-down exercises on the following pages:

Toe Touch:

Slowly bend forward from your waist, letting your back and shoulders relax as you stretch toward your toes. Reach down as far as you can and hold for 15 counts.

Inner Thigh Stretch:

Sit with the soles of your feet together with your knees pointing outward. Pull your feet as close into your groin as possible. Gently push your knees towards the floor. Hold for 15 counts.

Side Stretch:

Open your arms to the side and continue lifting them until 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 action with your left arm.

Head Roll:

Rotate your head to the right for one count, feeling the stretch up the left side of your neck. Next, rotate your head back for one count, stretching your chin to the ceiling and letting your mouth open. Rotate your head to the left for one count, and finally, drop your head to your chest for one count.

Shoulder Lift:

Lift your right shoulder up toward your ear for one count. Then lift your left shoulder up for one count as you lower your right shoulder.

Hamstring Stretch:

Sit with your right leg extended. Rest the sole of your left foot against your right inner thigh. Stretch toward your toe as far as possible. Hold for 15 counts. Relax and then repeat with left leg extended.

Calf-Achilles Stretch:

Lean against a wall with your left leg in front of the right and your arms forward. Keep your right leg straight and the left foot on the floor; then bend the left leg and lean forward by moving your hips toward the wall. Hold, and then repeat on the other side for 15 counts.

Page 35 Page 37
Image 36
Page 35 Page 37
Contents 45M Motorized Treadmill Precautions For future service or related questionsPower Requirements Power RequirementsBefore YOU Begin Open the boxesSupplied Hardware 805Complete Parts List 45M-10045M-200 45M-300 45M-50045M-600 45M-70045M-800 Plastic Fixing Insert10 6.45M Treadmill Parts Diagram 12 6.45M Treadmill Parts Diagram 401 820 403 402 501 502 726 603 Assembly Assemble the Console Support Tube805 807 Assemble the Upright 808 Assemble the Cross Brace813 109 214806 Assemble the Front Handlebar854 837 Assemble the Handlebar812 Assemble the Handlebar Cover820 Assemble the Wheel CoverStabilizer Adjustment How to level the treadmillHow to fold up the treadmill Folding InstructionsHow to unfold the treadmill Unfolding InstructionsHow to transport the treadmill Transport InstructionsMaintenance HOW to Maintain Your TreadmillTo apply lubricant to the walking belt Spray lubricant from front to backImportant Steps Before beginningTarget Heart Rate Finding your pulse200 180 160 140 120 100 Your AGE in years Aerobic exerciseMuscle Chart Targeted muscle groupsStretching Routine Warm up and cool downTroubleshooting Treadmill will not start888.800.1167
Top Page Image Contents