Health Master HM-T3200, Owner'S Manual

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WARM-UP & COOL DOWN

WARM- UP& COOL-DOWN

A successful exercise program consists of a warm up, aerobic exercise and a cool down. 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. At the end of your workout, 
repeat these exercises to reduce sore muscle problems. We suggest the following warm-up and

cool-down exercises:

Head rolls

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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Shoulder lifts

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.

Side stretches

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.

Toe touches

Slowly bend forward from 
your waist, letting your back 
and shoulder relax as you 
stretch toward your toes. 
Reach down as far as you

can and hold for 15 seconds.

Quadriceps stretch

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

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and pull your right foot up.

Bring your heel as close to

your buttocks as possible.

Hold for 15 counts and repeat 
with left foot up.

Hamstring stretches

Sit with your right leg straight in

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front of you. Straighten your leg 

out while trying to hold on to

your outstretched leg with your 
hand. Starting up with your

back straight. Slowly exhale 
and try to bring your chest to 
the knee of your outstretched 
leg. Hold, then repeat on the 
other side for 15 seconds.

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Inner thigh stretch

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 toward the floor. 
Hold for 15 counts.

Calf/Achilles stretch

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, then repeat on the 
other side for 15 seconds.