BH LK700X, Owner'S Manual

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MUSCLE SORENESS

For the first week or so, muscle soreness may be the only indication you have that you 

are on an exercise program. This, of course, does depend on your overall fitness level. A 

confirmation that you are on the correct program is a very slight soreness in most major 

muscle groups. This is quite normal and will disappear in a matter of days.

If you experience major discomfort, you may be on a program that is too advanced, or you 

have increased your program too rapidly.

If you experience pain during or after exercise, your body is telling you something. Stop 

exercising and consult your doctor.

WHAT TO WEAR

Wear clothing that will not restrict your movement in any way while exercising. Clothes should 

be light enough to allow the body to cool. Excessive clothing that causes you to perspire more 

than you normally would gives you no advantage. The extra weight you lose is body fluid and 

will be replaced with the next glass of water you drink. Always wear a pair of athletic shoes.

BREATHING DURING EXERCISE

Do not hold your breath while exercising. Breathe normally as much as possible. 

Remember, breathing involves the intake and distribution of oxygen, which feeds the 

working muscles.

REST PERIODS

Once you start your exercise program, you should continue through to the end. Do not 

break off halfway through and then restart at the same place later on without going 

through the warm-up stage again. The rest period required between exercises may vary 

from person to person.

HEAD ROLLS

Rotate your head to the right for one count while feeling the 

stretch up the left side of your neck. Next, rotate your head back 

for one count, stretching your chin to the ceiling. Rotate your 

head to the left for one count, and finally, drop your head to your 

chest for one count.

SHOULDER LIFTS

Lift your left shoulder up toward your ear for one count. Then 

lift your right shoulder up for one count as you lower your left 

shoulder.

SIDE STRETCHES

Open your arms to the side and continue lifting them until they 

are over your head. Reach your left arm as far upward as you 

can for one count. Feel the stretch up your left side. Repeat this 

action with your right arm.

QUADRICEPS STRETCH

With one hand against a wall for balance, reach behind you and 

pull your left foot up. Bring your heel as close to your buttocks 

as possible. Hold for 15 counts and repeat with right foot up.

SUGGESTED STRETCHES