Nautilus E7000, Owner'S Manual

10

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 . 
Repeat this action for several times. 

                            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. 
Repeat this action for several times. 

 
 
                            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. 

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 seconds. 
Repeat this action 3-5 times. 

HAMSTRING STRETCHES 

                  Keep your right leg straight and the left foot on the floor; try to stretch your right 

hand toward the toe, hold this posture for 15 seconds. 

Relax, then repeat the action for left leg. 

QUADRICEPS STRETCH 

With one hand against a wall for 
balance, reach behind you and 
pull your right foot up. Bring your 
heel as close to your buttocks as 
possible. Hold for 15 seconds and 
repeat with left foot up. 

CALF/ACHILLES STRETCH 

Step your right foot in front of your 
body. Lean against a wall with 
your arms and stretch your left foot 
backward your body.    Bend 
forwards your right foot, and 
slightly push your buttock toward 
to the wall for 15 seconds. 
Repeat the action with front left 
foot and rear right foot for another 
15 seconds. 

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.