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 lessen, try a lower position gradually.

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.

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Stamina Products 15-0200 owner manual WARM-UP and COOL-DOWN
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15-0200 specifications

Stamina Products 15-0200 is a versatile and innovative piece of home fitness equipment designed to cater to a wide range of workout needs and preferences. This compact exercise machine is perfect for individuals seeking to enhance their overall fitness level without the need for an extensive gym setup.

One of the main features of the Stamina Products 15-0200 is its multiple workout options. This machine can be used for rowing, upright cycling, and recumbent cycling, which allows users to engage in a variety of exercises targeting different muscle groups. This multifunctionality makes it an ideal choice for both cardio and strength training, accommodating users of varying fitness levels.

Another notable characteristic of the Stamina Products 15-0200 is its adjustable resistance system. The machine employs a magnetic resistance mechanism, allowing users to easily modify the intensity of their workouts. This feature is particularly beneficial for those looking to tailor their exercise routines as they progress or for users who prefer a gentler workout experience.

The frame of the Stamina Products 15-0200 is constructed from durable materials that ensure stability and longevity. Its sturdy build allows it to support users of various weights, making it accessible for a wide audience. Additionally, the compact design means it can fit comfortably in smaller spaces, making it an excellent choice for home use.

The Stamina Products 15-0200 also includes an LCD monitor that tracks essential workout metrics such as time, distance, speed, and calories burned. This feedback is invaluable for users looking to maintain motivation and monitor progress, making it easier to set and achieve fitness goals.

Furthermore, the ergonomic seat and handlebars provide added comfort during workouts. The machine's design promotes proper posture, reducing the risk of strain or injury, which is particularly important for beginners or those returning to fitness after a hiatus.

In summary, the Stamina Products 15-0200 is a remarkable fitness machine that combines functionality, comfort, and technology. Its adjustable resistance, multiple workout options, robust construction, and user-friendly display make it a valuable addition to any home gym. Whether users are looking to lose weight, build endurance, or improve overall fitness, this machine offers a comprehensive solution to meet their needs.
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