Smooth Fitness V2300 owner manual WARM-UP and COOL-DOWN, Suggested Stretching Exercises

“WARM-UP AND COOL-DOWN”

Warm-upThe purpose of warming up is to prepare your body for exercise and to minimize injuries. Warm up for two to five minutes before strength-training or aerobic exercising. Perform activities that raise your heart rate and warm the working muscles. Activities may include brisk walking, jogging, jumping jacks, jump rope, and running in place.

Stretching Stretching while your muscles are warm after a proper warm-up and again after your strength or aerobic training session is very important. Muscles stretch more easily at these times because of their elevated temperature, which greatly reduces the risk of injury. Stretches should be held for 15 to 30 seconds. Do not bounce.

Suggested Stretching Exercises

Lower Body Stretch	h	Floor Stretch
Place feet shoulder-width		While sitting on the floor, open
apart and lean forward. Keep		the legs as wide as possible.
this position for 30 seconds		Stretch the upper body toward
using the body as a natural		the knee on the right leg by
weight to stretch the backs of		using your arms to pull your
the legs.		chest to your thighs. Hold this
DO NOT BOUNCE!		stretch 10 to 30 seconds.
When the pull on the back of		DO NOT BOUNCE!
the legs lessen, try a lower		Do this stretch 10 times.
position gradually.		Repeat the stretch with the left
		leg.

Bent Torso Pulls	Bent Over Leg Stretch
While sitting on the floor,	Stand with feet shoulder-width
have legs apart one leg	apart and lean forward as
straight and one knee bent.	illustrated. Using the arms,
Pull the chest down to touch	gently pull the upper body
the thigh on the leg that is	towards the right leg. Let the
bent and twist at the waist.	head hand down. DO NOT
Hold this position at least 10	BOUNCE! Hold the position a
seconds. Repeat 10 times	minimum of 10 seconds.
on each side.	Repeat pulling the upper body
	to the left leg. Do this stretch
	several times slowly.

Remember always to check with your physician before starting any exercise program.

Cool-DownThe purpose of cooling down is to return the body to its normal, or near normal, resting state at the end of each exercise session. A proper cool-down lowers your heart rate and allows blood to return to the heart. Your cool-down should include the stretches listed above and should be completed after each strength-training session.

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