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WARM UP AND COOL DOWN ROUTINE
Tool:
Allen Wrench 6 mm
Tool:
Allen Wrench 6 mm
If the running belt is slipping during use, turn off and unplug the treadmill. Using the 6 mm Allen Wrench provided,
turn both left and right rear roller adjustment bolts 1/4 turn clockwise, then turn the main power switch back on
and run the treadmill at a speed of 8-10 KPH. Run on to the running belt to determine if the belt is still slipping.
Repeat this procedure until the belt no longer slips.
The WARM-UP is an important part of any workout. The purpose of warming up is to prepare your body for exercise and to
minimize injuries. Warm up for two to five minutes before aerobic exercising. 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. The purpose of cooling
down is to return the body to its resting state at the end of each exercise session. A proper cool-down slowly lowers your
heart rate and allows blood to return to the heart.
HEAD ROLLS
Rotate your head to the right for one count, you should feel a stretching sensation 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.
