Owners manual

A successful exercise
progrom
con-
sists of o worm-up,
oerobic exercise,
ond o cool-down.
Do
the
entire
pro
grom
ot leost
two
ond
preferobly
three times o week,
restino for o doy
between
workouts. Alter severol
months,
you
con
increose
your
work-
ouls lo four or five times
per
week.
Wormin.q up is on importont
port
o{
your
workout, ond should
begin
every session.
h
prepores your
body
for more strenuous exercise
by heot-
ing
up ond
stretchlng oul
your
mus-
cles,
increosing
your
circulotion ond
pulse
rote, ond deliverinq
more
oxy'
gen
to
your
muscles.
At the end of
your
workout,
repeot these exercises
to reduce
sore
muscle
problems.
We
suggest the
following worm-up ond
cooldown exercises:
lnner Thigh
Stretch
Sit with the soles of
your
feet loqether
with
your knees
pointing
outword.
Pull
your
feet
os close into
your groin
os
\
possible.
Gently
push
your
t\
knees towords the floor.
Hold
for l5 counts.
Stretch
toword
your
toe
os
for
os
possible.
Hold for l5 counts. Relox ond then
repeol with
left
leg extended.
Hqmstring Stretch
Sit with
your
right leg extended. Rest the sole
of
your
left foot cgoinst
your
right
inner thigh.
Heod
Roll
Rotote
your
heod
to the
right for one
couni,
feeling the stretch up
the left
side
of
your
neck. Next,
rotoie
your
heod
bock for
one count, stretching
your
chln
to ihe ceiling ond
lefiing
your
mouth open.
Rotote
your
heod
to the left
for
one
count, ond
finolly,
drop
your
heod to
your
chest for
one
count.