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DEVELOPING A FITNESS PROGRAM
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.
WALL PUSH
Stand near a wall with the toes of one foot about 18" from the wall, and the other 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. Alternate
positions of your feet and repeat for a total of 8 repetitions.
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 a count of 15 seconds. Repeat with your right ankle and hand, and continue alter-
nating for a total of 8 repetitions.
SEATED TOE TOUCH
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 for a total of 8 repetitions.
THE IMPORTANCE OF WARM UP & COOL DOWN
WARM UP
The first 2 to 5 minutes of a workout should be devoted to warming up. The 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.
COOL DOWN
Never stop exercising suddenly! A cool-down period allows your heart to readjust to the decreased
demand. Make sure that your cool down period consists of a very slow pace to allow your heart rate to
lower. After the cool-down, repeat the stretching exercises listed above to loosen and relax your mus-
cles.