Evo Fitness EVO 1CD owner manual Stretching routine, UP and Cool Down, Warm

Page 36

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.

-36-

Page 35 Page 37
Image 36
Page 35 Page 37
Contents EVO 1CD Motorized Treadmill Precautions For future service or related questionsPrecautions Before BeginningPower requirements Power RequirementsPower Requirements Preassembly Comparison Chart PieceAssembly InstructionsFIG-1 StepAssembly instructions Assembly FIG-2CD Player Wires Instructions Assembly instructions Assembly instructions Assembly instructions Connect the sensor wires Assembly instructions Assembly instructions Optional Equipment Assembly Connecting the Speakers and CD PlayerFIG-3 Speaker Console KnobFolding instructions Fold UP for StorageHow to roll away the EVO 1CD Treadmill Roll away instructionsRoll Away for Storage Unfolding instructions Unfold for USEPower on Sleep ModeConsole Operation English / Metric ConversionComputer instructions Cool DownQuick Start Goal Course TimeGoal Course Calories Minute Fast RUNMinute JOG Minute WalkUser AGE SET UP Workout Time SET UPHeart Rate Control Activate Heart Rate Control Motion Control Instruction Page Stabilizer adjustment Stabilizer AdjustmentStabilizer adjustment instruction Access the stabilizersMaintenance How to Maintain the EVO 1CD TreadmillBelt Adjustment Tension bolts for belt adjustmentCleaning Deck LubricationTo apply lubricant to the walking belt Warranty Warranty Important steps Before beginningTarget heart rate Your Target ZoneExercising Muscle chart Muscle ChartStretching routine UP and Cool DownWarm Shoulder Lift Parts list PlaceMajority of the Listed Hardware is Already Number Description QuantityParts diagram Description Quantity EVO1CD-99Many Parts Shown have Been PRE-ASSEMBLED by the Factory Majority of the Listed Hardware is Already in Place Parts diagram
Top Page Image Contents