10
WARMING UP & COOLING DOWN
OWNERS MANUAL
WARMING UP AND COOLING DOWN – IMPORTANT
One of the most important parts of your workout is to prepare your body for exercise
on the Vibrapower HIIT.
WARMING UP
the muscles substantially decreases the chances of injury and only
takes a few moments to do. Warming up exercises can be done using the Vibrapower
HIIT as a pedestal or away from the machine.
COOLING DOWN
removes the lactic acid build-up in the muscles by oxygenating
the muscles after your exercise routine. Lactic acid is what makes you ache after a
workout, cooling down should be undertaken soon after the last set of exercises you
intend to complete.
Warming up and cooling down exercises are identical and easy to remember. Both
warming up and cooling down should be done slowly and accurately, there is no
hurry to complete these exercises, it is more important to complete them. In addition,
it is good practise to move around after the cool down exercises to further dissipate
the lactic acid.
In addition, if you are tiring between your sets, you can use one or more of the
following routines to keep your body warm whilst you are recovering.
TOP TIP
- Use a chair or a wall to help keep your balance if you need to.
QUADRICEPS STRETCH
Stand close to a wall, chair or other solid
object. Use one hand to assist your balance.
Bend the opposite knee and lift your heel
towards your buttocks. Reach back and grasp
the top of your foot with the same side hand.
Keeping your inner thighs close together,
slowly pull your foot towards your buttocks
until you feel a gentle stretch in the front of
your thigh. You do not have to touch your
buttocks with your heel. Stop pulling when you
feel the stretch. Keep your kneecap
pointing straight down and keep your knees
close together (Do not let the lifted knee swing
outward). Hold the stretch for 20 to 30
seconds. Repeat for the other leg.
