D E V E L O P I N G A F I T N E S S P R O G R A M
STRETCH FIRST
Before using your Horizon Fitness product, it is best to take a few minutes doing a few gentle stretch- ing exercises. Stretching prior to exercise will improve flexibility and reduce chances of exercise related injury. Ease into each of these stretches with a slow gentle motion. Do not stretch to the point of pain. Make sure not to bounce while doing these stretches.
WALL PUSH
Stand near a wall with the toes of one foot about 18" from the wall, and the other foot about 12" behind the other foot. Lean forward, pushing against the wall with your palms. Keep your heels flat and hold this position for a count of 15 seconds. Make sure that you do not bounce while stretching. Alternate positions of your feet and repeat for a total of 8 repetitions.
STANDING QUADRICEPS STRETCH
Using a wall to provide balance, grasp your left ankle with your left hand and hold your foot against the back of your thigh for a count of 15 seconds. Repeat with your right ankle and hand, and contin- ue alternating for a total of 8 repetitions.
SEATED TOE TOUCH
Sit on the floor with your legs together and straight out in front of you. Do not lock your knees. Extend your fingers towards your toes and hold for a count of 15 seconds. Make sure that you do not bounce while stretching. Sit upright again. Repeat for a total of 8 repetitions.
THE IMPORTANCE OF WARM UP
AND COOL DOWN
WARM UP
The first 2 to 5 minutes of a workout should be devoted to warming up. The
COOL DOWN
Never stop exercising suddenly! A
