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Developing a Fitness Program
PART 3
PART 3
DEVELOPING A FITNESS PROGRAM
Stretch First
Before using your Vision Fitness Elliptical Trainer, it is best to spend 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.
Wall Push
Stand 1 1/2 feet from a wall and lean forward pushing against the wall with your palms. Keep your
heels flat and hold this position for a count of 10. Do not bounce.
Standing Quadriceps Stretch
Using a wall or chair to provide balance, grab your left ankle with your left hand and hold your foot
against the back of your thigh for a count of 10. Repeat with your right foot and hand.
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 10. Do not bounce.
THE IMPORTANCE OF THE WARM UP AND COOL DOWN
Warm Up
The first 2 to 5 minutes of a work out should be devoted to warming up. The warm up will limber your
muscles and prepare them for more strenuous exercise. Warm up on your Elliptical Trainer by pedaling
with low resistance.
Cool Down
Never stop exercising suddenly! A cool down period allows your heart to readjust to the decreased
demand. Use a low resistance setting during the cool down to gradually lower your heart rate. After the
cool down, repeat the stretching exercises described at the beginning of this chapter to loosen and relax
your muscles.