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WARM-UP and COOL-DOWN

Warm-Up    

The 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

Remember to always check with your physician before starting any exercise program.

Cool-Down

    The 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.

Lower Body 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 lessens, gradually 

try a lower position.

Floor Stretch

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 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.

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.

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Summary of Contents for Adjustable Height Treadmill

Page 1: ...roducts Inc 2013 10 Exercise can present a health risk Consult a physician before beginning any exercise program with this equipment If you feel faint or dizzy immediately discontinue use of this equi...

Page 2: ...Knob 44 11 Consult a physician prior to commencing an exercise program and follow his her recommendations in developing your fitness program If at any time during exercise you feel faint dizzy or exp...

Page 3: ...ur Customer Service Department toll free number 1 800 375 7520 Monday Thursday 7 30 A M 5 00 P M Central Time Friday 8 00 A M 3 00 P M Central Time TELEPHONE CUSTOMER SERVICE Tel 1 800 375 7520 FAX CU...

Page 4: ...eving a happier and healthier lifestyle Before reading further please review the drawing below and familiarize yourself with the parts that are labeled Read this manual carefully before using the Avar...

Page 5: ...ice labels on the Avari Adjustable Height Treadmill Please take a moment to familiarize yourself with all of the warning caution and notice labels EQUIPMENT WARNING CAUTION NOTICE LABELS CAUTION LABEL...

Page 6: ...er Use the small scale to check the length of the bolts and screws NOTICE The length of all bolts and screws except those with flat heads is measured from below the head to the end of the bolt or scre...

Page 7: ...from 7 30 A M to 5 00 P M Central Time Monday through Thursday and 8 00 A M to 3 00 P M Central Time on Friday STEP 1 Remove the Avari Adjustable Height Treadmill from its packing carton the main ass...

Page 8: ...he LEFT and RIGHT UPRIGHTS 3 4 to the BASE FRAME 2 with CARRIAGE BOLTS M8x1 25x45 42 WASHERS M8 61 and NYLOCK NUTS M8x1 25 19 STEP 4 Refer to the detail view Lock the MAIN FRAME 1 in the unfolded posi...

Page 9: ...E 54 into the METER CONNECTING WIRE 55 Connect the PULSE SENSOR WIRES 62 to the PULSE CONNECTING WIRES 56 Push the wires back inside of the LEFT and RIGHT HANDRAILS 5L 5R Insert the FRONT HANDRAIL 6 o...

Page 10: ...s are not included See page 11 for detailed battery installation instructions STEP 11 Refer to illustration below and the Side View Press and clip the METER 52 onto the FRONT HANDRAIL 6 Plug the METER...

Page 11: ...h the functions as follows and allow you to set the function values TIME 0 00 to 99 00 DISTANCE 0 0 to 999 0 mile CALORIES 0 0 to 999 0 Kcal Use SET RESET buttons to enter desired values and press MOD...

Page 12: ...OCKWISE and the right screw 1 4 turn COUNTERCLOCKWISE Walk on the treadmill to check alignment Repeat if needed BELT DRIFTING RIGHT Adjust by turning the left screw 1 4 turn COUNTERCLOCKWISE and the r...

Page 13: ...ctions to adjust belt tension 3 The belt resistance can be reduced by adding silicone lubricant between the belt and the board Wipe the board under the belt with a clean dry cloth then spray or spread...

Page 14: ...serting the LOCKING KNOB 33 through the hole in the LEFT UPRIGHT 3 and screwing it into the MAIN FRAME 1 4 Move the Avari Adjustable Height Treadmill with the WHEELS 40 on the BASE FRAME 2 Stand behin...

Page 15: ...s 4 Verify that the CAUTION LABEL 63 is in place and easy to read Call Stamina Products immediately at 1 800 375 7520 for a replacement CAUTION LABEL 63 if it is missing or damaged 5 It is the sole re...

Page 16: ...of your maximum heart rate zone Start at the lower intensity and build up to higher intensity as you become more aerobically fit If you feel dizzy or lightheaded you should slow down or stop exercisin...

Page 17: ...cool down should include the stretches listed above and should be completed after each strength training session Lower Body Stretch Place feet shoulder width apart and lean forward Keep this position...

Page 18: ...PRODUCT PARTS DRAWING 18 FRONT BACK...

Page 19: ...Button Head M8 x 1 25 x 45mm 2 23 Rear Support 2 24 Grommet Plug 3 25 Plastic Washer 10 2 x 25 x 4mm 2 26 Square Plug 20mm x 20mm 4 27 Screw Round Head M4 x 15mm 2 28 Nut M6 x 1 1 29 Bolt Round Head...

Page 20: ...mm 2 51 Meter Clip 2 52 Meter 1 53 Sensor Connecting Wire 1 54 Extension Wire 1 55 Meter Connecting Wire 1 56 Pulse Connecting Wire 1 57 Pulse Sensor 2 58 Long Foam Tube 2 59 Foam Tube 2 60 Arc Washer...

Page 21: ...ONE 1 YEAR AFTER DELIVERY OF THE PRODUCT TO THE PURCHASER This limited warranty is not transferable IF ANY PART OF THE PRODUCT IS NOT IN COMPLIANCE WITH THIS LIMITED WARRANTY OR ANY IMPLIED WARRANTY T...

Page 22: ...NOTES 22...

Page 23: ...OMER SERVICE For your convenience Stamina s customer service representatives can be reached by email at customerservice staminaproducts com or by phone at 1 800 375 7520 in the U S Our customer servic...

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