Smooth Fitness 7.6HR PRO user manual Stretching Routine, Warm up and cool down

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7.6HR PRO 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.

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Contents 6HR PRO Motorized Treadmill Precautions PrecautionsFor future service or related questions Power Requirements Power RequirementsBefore YOU Begin Open the boxes802 806 809 810811812 Supplied HardwareComplete Parts List 6HR PRO-1006HR PRO-200 6HR PRO-3006HR PRO-400 6HR PRO-5006HR PRO-600 6HR PRO-7006HR PRO-800 Plastic Fixing Insert Parts Diagram 808 207217 808 218 857 Parts Diagram Parts Diagram 401 402 404 403 831 832 405 406 407 833 834 Parts Diagram 605 109 104 602 615 218 604 215 216 107 607 612 Assemble the Console Support Tube Assembly802 809 Assemble the Upright806 Assemble the Console810 811 Assemble the Upright Cross BraceAssemble the Front Handlebar 812 Assemble the Handlebar CoverLevel Adjustment How to fold up the treadmill Folding InstructionsWheels Unfolding InstructionsIncline Transport Instructions Moving Your TreadmillMaintenance HOW to Maintain Your TreadmillCleaning To apply lubricant to the walking beltTarget Heart Rate 200 180 160 140 120 100 Your AGE in yearsMuscle Chart Targeted muscle groupsStretching Routine Warm up and cool downTroubleshooting Symptom Resolution888.800.1167
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