Smooth Fitness EVO 2CD owner manual Stretching routine, UP and Cool Down, Warm

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stretching routine

UP AND COOL DOWN

 

WARM

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 following warm-up and cool-down exercises:

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.

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.

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.

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Contents EVO 2CD Motorized Treadmill Precautions For future service or related questionsPrecautions Before BeginningPower Requirements Power requirementsPower Requirements Preassembly Hardware 121 130Assembly InstructionsFIG-1 StepAssembly instructions Assembly FIG-2CD Player Wires Instructions Assembly instructions Assembly instructions Fully tighten Screws 18, Bolts 46 and 86 at this time Connect the sensor wires Assembly instructions Equipment Assembly Connecting the Speakers and CD PlayerOptional FIG-3Roll Away for Storage How to roll away the EVO 2CD TreadmillRoll away instructions Power on Sleep ModeComputer instructions Console OperationCool Down Quick StartGoal Course Time Goal Course DistanceGoal Course Calories Minute Fast RUNMinute JOG Minute WalkHeart Rate Control User AGE SET UPWorkout Time SET UP Activate Heart Rate Control Motion Control Instruction BeepStabilizer adjustment instruction Stabilizer adjustmentStabilizer Adjustment Maintenance How to Maintain the EVO 2CD TreadmillBelt Adjustment Tension bolts for belt adjustmentTo apply lubricant to the walking belt CleaningDeck Lubrication Warranty WarrantyImportant steps Before beginningExercising Target heart rateYour Target Zone Muscle chart Muscle ChartWarm Stretching routineUP and Cool Down Shoulder Lift Parts list PlaceMajority of the Listed Hardware is Already Number Description QuantityParts diagram Description Quantity EVO2CD-99Many Parts Shown have Been PRE-ASSEMBLED by the Factory Majority of the Listed Hardware is Already in Place Parts diagram
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