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 Premier 690 owner manual WARM-UP and COOL-DOWN
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Premier 690 specifications

The Stamina Products Premier 690 is a versatile and compact piece of fitness equipment designed to enhance your workout experience at home. With a focus on efficiency and innovation, this rowing machine is perfect for users of all fitness levels, whether you are a beginner or an advanced athlete.

One of the standout features of the Premier 690 is its unique hydraulic cylinder resistance system. This system allows for smooth and adjustable resistance levels, making it easy for users to customize their workouts according to their fitness goals. The eight adjustable resistance levels provide a range that accommodates various workout intensities, allowing users to progress and challenge themselves over time.

The ergonomic design is another highlight of the Premier 690. The machine features a padded seat and non-slip footpads, ensuring comfort and stability during your workouts. The adjustable foot straps keep your feet securely in place, allowing for a more focused and effective session. The rowing arms are designed to mimic the natural motion of rowing on water, promoting proper form and reducing the risk of injury.

In addition to its robust design, the Premier 690 is equipped with an easy-to-read LCD monitor. This display tracks important workout metrics, including time, stroke count, and calories burned, enabling users to monitor their progress and stay motivated. The console is user-friendly, allowing for quick access to workout information without interrupting your rhythm.

Compact and foldable, the Stamina Products Premier 690 is also designed for easy storage, making it suitable for home environments with limited space. When you finish your workout, simply fold the machine and tuck it away until your next session. This portability makes it an excellent choice for individuals looking to incorporate fitness into their daily routines without the commitment of a larger machine.

The sturdy construction of the Premier 690 ensures that it can withstand regular use, providing users with a reliable and durable option for cardiovascular and strength training. With its combination of comfort, performance, and space-saving design, the Stamina Products Premier 690 is a fantastic investment for anyone looking to enhance their fitness journey from the comfort of their home. Whether you are training for a race or simply aiming to improve your general fitness levels, this rowing machine is poised to deliver results.
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