EXB1 Recumbent Exercise Bike
E&OE
© 2017 HPF/Proflex
14
Warm-Up and Cool-Down Routine
The
warm-up
routine
is an important part of any workout. The purpose of warming up is to prepare
your body for exercise and to minimize injuries. Warm up for two to five minutes before aerobic
exercising. It should begin every session to prepare your body for more strenuous exercise by
heating up and stretching your muscles, increasing your circulation and pulse rate, and delivering
more oxygen to your muscles.
Always perform a
cool-down
routine after
your workout, repeat these exercises to reduce soreness
in tired muscles. The purpose of cooling down is to return the body to its 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.
Head Roll
Rotate your head to the right for one second, you should feel a stretching sensation
up the left side of your neck. Then rotate your head back for one second, stretching
your chin to the ceiling and letting your mouth open. Rotate your head to the left for
one second, then drop your head to your chest for one second.
Shoulder Lift
Lift your right shoulder toward your ear for one second. Then lift your left shoulder
up for one second as you lower your right shoulder.
Side Stretch
Open your arms to the side and lift them until they are over your head. Reach your
right arm as far toward the ceiling as you can for one second. Repeat this action
with your left arm.
Quadricep Stretch
With one hand against a wall for balance, reach behind you and pull your right foot
up. Bring your heel as close to your buttocks as possible. Hold for 15 seconds and
repeat with left foot.
Inner Thigh Stretch
Sit with the soles of your feet together and your knees pointing outward. Pull your
feet as close to your groin as possible, then gently push your knees toward the
floor. Hold for 15 seconds.
