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

Floor Stretch

Place feet shoulder-width apart and lean forward. Keep this position for 30 seconds using the body as a natural weight to stretch the backs of the legs.

DO NOT BOUNCE!

When the pull on the back of the legs lessens, gradually try a lower position.

While sitting on the floor, open the legs as wide as possible. Stretch the upper body toward the knee on the right leg by using your arms to pull your chest to your thighs. Hold this stretch 10 to 30 seconds.

DO NOT BOUNCE!

Do this stretch 10 times. Repeat the stretch with the left leg.

Bent Torso Pulls

While sitting on the floor, have legs apart one leg straight and one knee bent. Pull the chest down to touch the thigh on the leg that is bent and twist at the waist. Hold this position at least 10 seconds. Repeat 10 times on each side.

Bent Over Leg Stretch

Stand with feet shoulder- width apart and lean forward as illustrated. Using the arms, gently pull the upper body towards the right leg. Let the head hang down.

DO NOT BOUNCE!

Hold the position a minimum of 10 seconds. 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 slowly 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.

1215 specifications

Stamina Products 1215 is a versatile and effective rowing machine designed for both novice and seasoned fitness enthusiasts. It brings the benefits of a full-body workout into the comfort of your own home, catering to those seeking to enhance strength, endurance, and overall fitness levels.

One of the main features of the Stamina Products 1215 is its compact size, making it an excellent choice for individuals with limited space. The machine can be easily folded and stored after use, allowing users to maximize their workout area without compromising on fitness equipment quality. Its lightweight design also ensures that it can be moved with minimal effort, adding to the convenience for users.

The rowing machine is equipped with a smooth and silent operation, thanks to its natural wood construction and high-quality components. This feature allows for uninterrupted workouts, perfect for early morning or late-night exercise routines without disturbing others in the household. The machine utilizes a durable hydraulic cylinder that offers adjustable resistance levels, accommodating various fitness levels and enabling users to gradually increase intensity as they progress.

Stamina Products 1215 boasts an ergonomic design, with a padded seat and comfortable hand grips that promote a natural rowing motion. This design minimizes strain on the body, enabling longer workout sessions and enhancing overall user experience. The adjustable footplates with straps ensure that users remain secure throughout their workouts, allowing for focus on technique and performance.

Another significant characteristic of the rowing machine is its multifunctional LCD monitor. This user-friendly display keeps track of essential workout metrics such as time, stroke count, and calories burned. By providing real-time feedback, it helps users set goals and monitor their progress, making workouts more effective and motivating.

Additionally, the Stamina Products 1215 incorporates a unique multi-functionality that allows it to be used for various exercises beyond rowing. By attaching resistance bands, users can engage in diverse workouts targeting specific muscle groups, enhancing the overall versatility of the machine.

In summary, Stamina Products 1215 combines functionality, convenience, and versatility, making it an ideal choice for anyone looking to improve their fitness. With its space-saving design, adjustable resistance, ergonomic features, and comprehensive tracking capabilities, it is a valuable addition to any home workout setup. Embrace the power of rowing and enjoy a comprehensive fitness journey with Stamina Products 1215.

Stamina Products 1215 owner manual WARM-UP and COOL-DOWN

Models: 1215