Stretching Routine, Warm up and cool down

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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.

CE-3.0 specifications

The Smooth Fitness CE-3.0 is a revolutionary elliptical machine designed to enhance your workout experience while providing top-notch features and technologies. This elliptical is perfect for users at any fitness level, offering a low-impact solution that promotes cardiovascular health and muscle toning without putting stress on the joints.

One of the standout features of the Smooth Fitness CE-3.0 is its robust construction. Built with a solid steel frame, it is designed to withstand rigorous workouts while providing stability and durability. The elliptical has a stylish design that allows it to fit seamlessly into any home gym or fitness space.

Users will appreciate the advanced user console. The console features a large backlit LCD display that provides essential workout metrics, such as time, distance, speed, calories burned, and heart rate. The Smooth Fitness CE-3.0 also includes an integrated Bluetooth system, allowing users to sync their fitness data with mobile apps for better tracking of their progress and goals.

The elliptical boasts an adjustable stride length, ranging from 16 to 22 inches, accommodating users of different heights and preferences. This feature is especially beneficial for users looking for a customized workout experience. Additionally, with 16 resistance levels, users can easily increase or decrease the intensity of their workouts to challenge themselves as needed.

Another significant characteristic is the CE-3.0's incline and decline capabilities. The adjustable incline allows users to target different muscle groups, simulating various terrains and elevation levels. This versatility ensures that workouts remain engaging and effective, combating workout monotony.

Comfort is also a priority with the Smooth Fitness CE-3.0. The oversized foot pedals feature a non-slip surface, providing secure footing during workouts. The ergonomic design of the handlebars ensures a natural grip, reducing strain on the wrists and arms.

Moreover, the CE-3.0 utilizes Smooth’s patented SmoothDrive technology, which provides a whisper-quiet operation. This feature allows users to enjoy their workouts without disturbing others in the household, making it an excellent choice for apartments or shared living spaces.

In summary, the Smooth Fitness CE-3.0 is an exceptional elliptical machine that combines innovative technology, user-friendly features, and a solid design to deliver an unparalleled fitness experience. Whether you are a beginner or an experienced athlete, the CE-3.0 offers the versatility and durability needed to achieve your fitness goals effectively.