FitNord Hiker 300F, Руководство пользователя

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WARM-UP AND COOL DOWN ROUTINE
A good exercise program consists of a warm-up, aerobic exercise, and a cool down
period. Do the entire program at least two to three times a week, resting for a day
between workouts. You can gradually increase your workout frequency once your
fitness improves.
AEROBIC EXERCISE is any sustained activity that sends oxygen to your muscles via
your heart and lungs. Aerobic exercise improves the fitness of your lungs and heart.
Aerobic fitness is promoted by any activity that uses your large muscles eg: legs, arms
and buttocks. Your heart beats quickly and you breathe deeply. An aerobic exercise
should be part of your exercise routine.
The
WARM-UP is an important part of any workout. Begin every session by warming
up and stretching your muscles, increasing your circulation and pulse rate, and
delivering more oxygen to your muscles to prepare your body for more strenuous
exercise.
COOL DOWN at the end of your workout. Repeat these exercises to reduce soreness
in tired muscles.
WARM UP EXERCISES
Inner Thigh Stretch
Sit with the soles of your feet together with your knees pointing
outward. Pull your feet as close into your groin as possible.
Gently push your knees towards the floor. Hold for 15 counts.
Hamstring Stretch
Sit with your right leg extended. Rest the sole of your left
foot against your right inner thigh. Stretch toward your toe as far
as possible. Hold for 15 counts. Relax and then repeat with left
leg extended.
Head Roll
Rotate your head to the right for one count, feeling the stretch up the left side of
your neck. Next, 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 finally, drop your head to your chest for one count.