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enjoy your workout!
Flexibility
Flexibility is the range of movement at a joint, where one or more bones meet. By maintaining your
joints and improving your flexibility, you will be less susceptible to injury or joint-related illnesses. You
should aim to improve flexibility gently, with a few simple stretches, which should always form part of
your warm-up and cool-down routine. You can then continue to increase your flexibility in your main
workout.
warm up and cool down
A successful exercise programme consists of a warm-up, aerobic exercise, and a cool-down. Do the
entire programme at least two and preferably 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.
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, increasing
your circulation and pulse rate, and delivering more oxygen to your muscles. At the end of your
workout, repeat these exercises to reduce sore muscle problems. Try the following warm up
and cool down exercises.
Further questions?
I hope you enjoy your new treadmill and your new healthier and fitter lifestyle!
Should you need further information on fitness, please visit www.rogerblackfitness.co.uk
For technical assistance, contact the Roger Black Technical Support Line on 0845 600 0464
or email support@rogerblackfitness.co.uk
LIMITED WARRANTY
This product is warranted to be free from defects in workmanship and material, under normal use and service
conditions, for a period of twelve (12) months from the date of purchase. This warranty extends only to the original
purchaser. This warranty is limited to replacing or repairing, at the manufacturer’s option, the product through one of
its authorised service centres. All repairs for which warranty claims are made must be pre-authorised by the
manufacturer. This warranty does not extend to any product or damage to the product caused by or attributable to
freight damage, abuse, misuse, improper or abnormal usage or repairs not provided by an authorised service
centre, products used for commercial or rental purposes, or products used as store display models. No other
warranty beyond that specifically set forth above is authorised.
The manufacturer is not responsible or liable for indirect, special or consequential damages arising out of or in
connection with the use of performance of the product or damages with respect to any economic loss, loss of
property, loss of revenues or profits, loss of enjoyment or use, costs of removal, installation or other consequential
damages of whatsoever nature.
The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of
merchantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth within.
This warranty gives you specific legal rights.
TOE TOUCH
Slowly bend forward from your waist, letting your back and shoulders relax
as you stretch toward your toes. Reach down as far as you can and hold for
15 counts.
SHOULDER LIFT
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.
HAMSTRING STRETCH
Sit with your right leg extended. Rest the sole of your left foot against your
right inner thigh. Stretch toward your toe as far as possible. Hold for 15
counts. Relax and then repeat with left leg extended.
SIDE STRETCH
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.
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, and
then repeat on the other side for 15 counts.
HEAD ROLL
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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