Gymstick PRO FTR, User Manual

8

WARM UP AND COOL DOWN ROUTINE

A good exercise program consists of a warm-up, aerobic exercise, and a cool down. Do the entire

program at least two to 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.

AEROBIC EXERCISE is any sustained activity that sends oxygen to your muscles via your heart 

and lungs.  Aerobic exercise improves the fitness of your lungs and heart.  Aerobic fitness is 

promoted by any activity that uses your large muscles eg: legs, arms and buttocks.  Your heart 

beats quickly and you breathe deeply.  An aerobic exercise should be part of your entire exercise 

routine.

The WARM-UP is an important part of any workout.  It should begin every session to prepare your 

body for more strenuous exercise by heating up and stretching your muscles, increasing your 

circulation and pulse rate, and delivering more oxygen to your muscles.  

COOL DOWN at the end of your workout, repeat these exercises to reduce soreness in tired 

muscles.

HEAD ROLLS 

Rotate your head to the right for one count, 
feeling the stretch up the left side of your neck, then 

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, then drop 

your head to your chest for one count. 

SHOULDER LIFTS 

Lift your right shoulder toward your ear for one 
count.  Then lift your left shoulder up for one 
count as you lower your right shoulder.