Stamina DT 397, Owner'S Manual

17

WARM-UP and COOL-DOWN

Warm-Up    

The purpose of warming up is to prepare your body for exercise and to minimize injuries. 

Warm  up  for  two  to  five  minutes  before  strength  training  or  aerobic  exercising.  Perform  activities  that 

raise your heart rate and warm the working muscles. Activities may include brisk walking, jogging, 

jumping jacks, jump rope, and running in place.

Stretching

        Stretching  while  your  muscles  are  warm  after  a  proper  warm-up  and  again  after  your 

strength or aerobic training session is very important. Muscles stretch more easily at these times 

because of their elevated temperature, which greatly reduces the risk of injury. Stretches should be held 

for 15 to 30 seconds.  Do not bounce.

Suggested Stretching Exercises

Remember to always check with your physician before starting any exercise program.

Cool-Down

    The purpose of cooling down is to return the body to its normal, or near normal, 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. Your  cool-down  should  include  the  stretches  listed  above  and  should  be 

completed after each strength training session.

Lower Body Stretch

Place feet shoulder-width 

apart and lean forward.

Keep this position for 30 

seconds using the body as a 

natural weight to stretch the 

backs of the legs.

DO NOT BOUNCE!

When the pull on the back of 

the legs lessens, gradually 

try a lower position.

Floor Stretch

While sitting on the floor, 

open the legs as wide as 

possible. Stretch the upper 

body toward the knee on the 

right leg by using your arms 

to pull your chest to your 

thighs. Hold this stretch 10 

to 30 seconds.

DO NOT BOUNCE!

Do this stretch 10 times. 

Repeat the stretch with the 

left leg.

Bent Over Leg Stretch

Stand with feet shoulder-

width apart and lean forward 

as illustrated. Using the 

arms, 

gently

 pull the upper 

body towards the right leg.  

Let the head hang down.

DO NOT BOUNCE!

Hold the position a minimum 

of 10 seconds. Repeat 

pulling the upper body to 

the left leg. Do this stretch 

several times slowly.

Bent Torso Pulls

While sitting on the floor,  

have legs apart, one leg 

straight and one knee bent.  

Pull the chest down to touch 

the thigh on the leg that is 

bent, and twist at the waist.  

Hold this position at least 10 

seconds. Repeat 10 times 

on each side.