14
EXERCISE INSTRUCTIONS
GETTING STARTED:
Before starting any exercise program you should consult your physician to determine
if you have any medical or physical conditions that could put your health and safety at
risk, or prevent you from using the equipment properly. Be aware of your body’s
signals. Incorrect or excessive exercise can damage your health. Stop exercising
immediately if you experience any of the following symptoms: pain, tightness in your
chest, irregular heartbeat, and extreme shortness of breath, lightheadedness,
dizziness or feelings of nausea.
A good exercise program consists of a warm-up, aerobic exercise, and a cool down.
Do the entire program at least two to 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.
The
WARM-UP
is an important part of any workout. 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.
COOL DOWN
at the end of your workout, repeat these exercises to reduce soreness
in tired muscles.
HEAD ROLLS
Rotate your head to the right for one count,
feeling the stretch up the left side of your neck,
then rotate your head back for one count,
stretching your chin to the ceiling and letting
your mouth open. Rotate your head to the left
for one count, and then drop your head to your
chest for one count.
SHOULDER LIFTS
Lift your right shoulder toward your ear for one
count. Then lift your left shoulder up for one
count as you lower your right shoulder.
Summary of Contents for SF-T1409M
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