Impex WMGG-20 manual Warming cool down, Head rolls, Shoulder lifts

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Exercising in your target zone

How fast should your heart beat during aerobic exercise? Fast enough to reach and stay in its “target zone”, a range of beats per minute that is largely determined by our age and physical condition. To determine your target zone, consult the chart we provide.

Warming cool down

A successful exercise program consists of a

warm-up, aerobic exercise, and a cool-down. Do the entire program at least two or 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. At the end of your workout, repeat these exercises to reduce sore muscle problems. We suggest the following warm-up and cool-down exercises:

Head rolls

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 lifts

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.

 

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Contents GOLD’S GYM Before YOU Begin Table of ContentsCare and Maintenance Important Safety NoticePrecautions Page See Diagram1 Assembly InstructionSee Diagram Page Description Quantity Parts ListDisplay Replace BatteryComputer Check your pulse Dress comfortablyCheck your equipment Begin at your Fitness levelShoulder lifts Warming cool downHead rolls Hamstring stretches Side stretchesQuadriceps stretch Inner thigh stretchAerobic exercise Weight trainingCalf/Achilles stretch Info@impex-fitness.com Impex INC