BH FITNESS H610U, Manual

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15
A successful exercise program consists of a warm-up, aerobic exercise, and a cool-down. Do the entire program at least two
and preferably three times a week, resting for a day between workouts. After several months, you can increase your workouts
to four or five times per week. Warming up is an important part of your workout, and should begin every session. It prepares
your body for more strenuous exercise by heating up and stretching out your muscles, increasing your circulation and pulse
rate, and delivering more oxygen to your muscles. At the end of your work out, repeat these exercises to reduce sore muscle
problems. We suggest the following warm-up and cool-down exercises:
Calf-Achilles Stewtch
Lean against a wall with your left leg in front of the right and your arms
forward. Keep your right leg straight and the left foot on the floor; then bend
the left leg and lean forward by moving your hips toward the wall. Hold, then
repeat on the other side for 15 counts.
Toe Touch
Slowly bend forward from your waist, letting your back and shoulders
relax as you stretch toward your toes. Reach down as far as you
can and hold for 15 counts.
Side Stretch
Open your arms to the side and continue lifting them
until they are over your head. Reach your right arm
as far upward toward the ceiling as you can for one
count. Feel the stretch up your right side. Repeat this
action with your left arm.
Inner Thigh Stretch
Sit with the soles of your feet together with your knees pointing
outward. Pull your feet as close into your groin as possible. Gently
push your knees towards the floor. Hold for 15 counts.
Hamstring Stretch
Sit with your right leg extended. Rest the sole of your left foot against your
right inner thigh. Stretch toward your toe as far as possible. Hold for 15
counts. Relax and then repeat with left leg extended.
Head Roll
Rotate your head to the right for one count, feeling the stretch up the left side
of your neck. Next, rotate your head back for one count, stretching your chin
to the ceiling and letting your mouth open. Rotate your head to the leftfor one
count, and finally, drop your head to your chest for one count.
Shoulder Lift
Lift your right shoulder up toward your ear for one count. Then lift
your left shoulder up for one count as you lower your right shoulder.
WARM UP EXERCISE