Weslo Summit St65 Stepper Owners Manual - Page 9

Warming up is an important part of every workout. Warming up prepares the body for more strenuous exercise by increasing circulation, delivering more oxygen to the muscles, and raising the body temperature. This can be done by stretching for 5-10 minutes prior to exercising. After warming.up, begin exercising at a low intensity level for a few minutes. Then increase the ) intensity to raise your heart rate to your Training Zone for a period of 20-30 minutes. Cooling down after vigorous exercise is important in aiding circulation and preventing soreness. 5-10 minutes of stretching or light exercise will allow the body to cool down. EXERCISE FREQUENCY To maintain or improve your condition, you must work out 2-3 times per week folloWing the pattern described above. A day of rest between workouts is recommended. After several months of exercise, the number of workouts can be increased to 4-5 per week. The key to a successful program is REGULAR exercise. SUGGESTED STRETCHES The following stretches provide a good warm-up, or cooldown. Move slowly as you stretch - never bounce. • HAMSTRING STRETCH Sit with one leg extended. Bring the sole of the opposite foot toward you, resting it against the extended leg's inner \ thigh. Stretch toward your toe as far as possible, hold for ) 15 counts, then relax. Repeat three times for both legs. Stretches: Hamstrings, lower back and groin. INNER THIGH STRETCH "G' Sit with the soles of your feet together and knees pointing outward. Pull your feet as close into the groin area as possible. Hold for.15 counts, then relax. Repeat three times. Stretches: Quadriceps, hip muscles. TOE TOUCHES Standing with your knees bent slightly, slowly bend forward from the hips. Allow your back and shoulders to relax as you stretch down toward your toes. Go as far as you can and hold for 15 counts, then relax. Repeat three times. Stretches: Hamstrings, back of knees, back. 9