Skandika Centaurus 2.0, Assembly Instructions Manual

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WARM-UP AND COOL-DOWN
Toe Touch
Hamstring Stretch
Inner
Thigh Stretch
Calf-Achilles
Stretch
Side Stretch
Remember always to check with your physician before
starting any exercise program.
A successful exercise program consists of a warm-up,
aerobic exercise and a cool-down. Exercise for at least two
or preferably three times a week, resting for a day between
workouts. After several months, you may increase the
frequency to four or five times per week.
WARM-UP
This stage helps to improve the blood circulation and
prepares the muscles for your workout. It additionally helps
to reduce the risk of injury or cramps. It is recommended
to do some stretching exercises as shown here below. Hold
each stretching position for approximately 30 seconds.
Never force or jerk yourself into a stretching position – if
you feel pain, STOP immediately. Warm-up exercises may
also include brisk walking, jogging, jumping jacks, jump
rope exercises or running in place.
STRETCHING
Muscles can be stretched more easily when these are warm.
This reduces the risk of injury.
Do not bounce.
COOL-DOWN
This stage helps to soothe your muscles and your cardi-
ovascular system after your workout. At the end of your
workout, reduce the speed and exercise for approximately
5 minutes at this lower speed level. Afterwards, repeat the
warm-up exercises as described above.