Smooth Fitness 5.25 Motorized Treadmill owner manual Stretching Routine

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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 Motorized Treadmill Precautions PrecautionsFor future service or related questions Power Requirements Power Requirementsƒ Gather your tools ƒ User Weight Limitationƒ Care and maintenance Before You Begin ƒ Open the boxesSupplied Components 207 208 209 302 303 304Supplied Hardware AB CDescription Qty Order No Complete Parts ListComplete Handle Bar Components Complete Upright Components415 Fold Up Locker 701 Deck Frame 3MM Rubber Cushion 111 Parts DiagramParts Diagram 307 308 309 807 301 302 110 303 304 802 305 306 825 814Parts Diagram 602 604 835 605 601 836 606 838 836 846 603 847 607 703 702 705 704 840 839 841 707 848 828 701 842 818 706 Unpacking and Inventory Assembly811 810 812 Assemble Front Handle Bar Attach one handlebar 202 to the left upright Assemble The Side HandlebarsAssemble Computer Console Fold up the running deck until it locks in place Assemble Base CoversAttaching Rubber Cover Inserting Water Bottle Holders Safety Features Assembly CompleteFolding Instructions How to fold up the treadmillUnfolding Instructions How to unfold the treadmillTransport Instructions Transport InstructionsMaintainence HOW to Maintain the Smooth -5.25 TreadmillCleaning Before beginning Important StepsAerobic exercise Target Heart RateFinding your pulse Targeted muscle groups Muscle ChartStretching Routine Treadmill will not start Troubleshooting888.800.1167