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STRETCHING
THE IMPORTANCE OF WARM UP & COOL DOWN
ACHIEVING YOUR FITNESS GOALS
TIPS
TIPS
TIPS
STRETCH FIRST
Before using your product, it is best to take a few minutes doing a few gentle stretching exercises. Stretching prior to exercise will improve
flexibility and reduce chances of exercise related injury. Ease into each of these stretches with a slow gentle motion. Do not stretch to the point
of pain. Make sure not to bounce while doing these stretches.
WARM UP
Always perform 10-15 minutes of aerobic activity before begining your strength training session. This warm-up will limber your muscles and
prepare them for more strenuous exercise. Make sure that you warm-up on your product at a slow pace. The warm up should gradually
increase your heart rate into your heart rate training zone and increase core body temperature.
COOL DOWN
Never stop exercising suddenly! A cool-down period of 3-5 minutes allows your heart to readjust to the decreased demand. Your
cool-down period should consist of repeating the stretching exercises listed above to loosen and relax your muscles.
An important step in developing a long term fitness program is to determine your goals. Is your primary goal for exercising to lose weight?
Improve muscle tone and/or strength? Reduce stress? Knowing what your goals are will help you develop a more successful exercise
program. Below are some common exercise goals:
• Weight Loss - lower intensity, longer duration workouts
• Improve Body Shape and Tone - interval workouts, alternate between hi and low intensities
• Increased Energy Level - more frequent daily workouts
• Improved Sports Performance - high intensity workouts
If possible try to define your personal goals in precise, measurable terms, and then put your goals in writing. The more specific you
can be, the easier it will be to track your progress. If your goals are long term, divide them up into monthly and weekly segments.
Longer term goals can lose some of the immediate motivation benefits. Short term goals are easier to achieve.
1. STANDING CALF MUSCLE STRETCH
Stand near a wall with the toes of tour left foot about 18” from the wall, and the right foot about 12” behind the other
foot. Lean forward, pushing against the wall with your palms. Keep your heels flat and hold this position for a count of
15 seconds. Make sure that you do not bounce while stretching. Repeat on the other side.
2. STANDING QUADRICEPS STRETCH
Using a wall to provide balance, grasp your left ankle with your left hand and hold your foot against the back of your
thigh for 15 seconds. Repeat with your right ankle and hand.
22. SITTING HAMSTRING & LOWER BACK MUSCLE STRETCH
Sit on the floor with your legs together and straight out in front of you. Do not lock your knees. Extend your fingers
towards your toes and hold for a count of 15 seconds. Make sure that you do not bounce while stretching. Sit upright
again. Repeat one time.
