Smooth Fitness 5.45 Treadmill User Manual

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5.45 MOTORIZED TREADMILL 42



STRETCHINGROUTINE

Warmupandcooldown:

Asuccessfulexerciseprogramconsistsof awarm‐up,aerobicexercise,andacool‐down.Dotheentireprogramatleasttwoandpreferably

threetimesaweek,restingforadaybetweenworkouts.Afterseveralmonths,youcanincreaseyourworkoutstofouror

fivetimesper

week.

Warmingupisanimportantpartofyourworkout,andshouldbegineverysession.Itpreparesyourbodyformorestrenuousexerciseby

heatingupandstretchingoutyourmuscles,increasingyourcirculationandpulserate,anddeliveringmoreoxygentoyourmuscles.Atthe

endofyourworkout,repeattheseexercisestoreducesoremuscleproblems.Wesuggestthewarm‐upandcool‐downexercisesonthe

followingpages:



Slowlybendforwardfrom

yourwaist,lettingyourback

andshouldersrelaxasyou

stretchtowardyourtoes.

Reachdownasfaras youcan

andholdfor15counts.

Liftyourrightshoulderup

towardyourearforonecount.

Thenliftyourleftshoulderup

foronecountasyouloweryour

rightshoulder.



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.



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.



Openyourarmstotheside

andcontinueliftingthemuntil

theyareoveryourhead.

Reachyourrightarmasfar

upwardtowardtheceilingas

youcanforonecount.Feel

thestretchupyourrightside.

Repeatthisactionwithyour

leftarm.

Leanagainstawallwithyour

leftleginfrontoftherightand

yourarmsforward.Keepyour

rightlegstraightandtheleft

footonthefloor;thenbendthe

leftlegandleanforwardby

movingyourhipstowardthe

wall.Hold,andthenrepeaton

theothersidefor15counts.



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.



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Smooth Fitness 5.45 Treadmill User Manual