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STRETCH FIRST
Before using your Horizon Fitness 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 alternating 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.
DEVELOPING A FITNESS PROGRAM
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 Horizon Fitness 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 muscles.
THE IMPORTANCE OF WARM UP
AND COOL DOWN
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