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

While sitting on the floor,

apart and lean forward.

open the legs as wide as

Keep this position for 30

possible. Stretch the upper

seconds using the body as a

body toward the knee on the

natural weight to stretch the

right leg by using your arms

backs of the legs.

to pull your chest to your

DO NOT BOUNCE!

thighs. Hold this stretch 10

When the pull on the back of

to 30 seconds.

the legs lessens, gradually

DO NOT BOUNCE!

try a lower position.

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 to always 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 15-9300 owner manual WARM-UP and COOL-DOWN
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9300, 15-9300 specifications

Stamina Products has long been a trusted name in home fitness, and the Stamina 15-9300 and 15-9300 are excellent examples of their commitment to quality and innovation. These products are designed for users seeking an efficient and versatile workout experience.

At the heart of the Stamina 15-9300 and 9300 are their sleek and compact designs, making them suitable for a variety of home environments. These air rowers are crafted to provide full-body workouts while being space-efficient. Users can easily store the rowers away when not in use, which is an essential feature for those with limited space.

One of the standout characteristics of these models is their unique air resistance system. The fans create resistance through air, allowing users to adjust their workout intensity simply by rowing faster or slower. This dynamic form of resistance ensures that workouts can be tailored to individual fitness levels, making the Stamina 15-9300 and 9300 perfect for beginners and advanced athletes alike.

The Stamina 15-9300 and 9300 also feature an ergonomic design with an adjustable seat that glides smoothly along a heavy-duty rail. This ensures comfort, allowing users to engage in longer workouts without undue strain. The sturdy construction means both models handle rigorous use, providing users with a reliable fitness solution that promotes longevity.

Another key feature is the built-in fitness monitor, which tracks important workout metrics such as time, distance, and calories burned. This functionality allows users to set goals and monitor their progress over time, which can be highly motivating and instrumental in achieving fitness objectives.

Additionally, the Stamina 15-9300 and 9300 are equipped with non-slip footplates and comfortable grips that enhance safety and stability during workouts. The ability to easily jump in and out of the exercise without worrying about slipping is invaluable for maintaining focus on performance.

Overall, the Stamina Products 15-9300 and 9300 deliver a high-quality, user-friendly experience designed to improve both cardiovascular fitness and overall strength. Their blend of innovative technology, comfort, and functionality make them excellent additions to any home gym setup. Whether you're looking to improve your rowing technique or add variety to your fitness routine, these machines are engineered to help you reach your goals.
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