Argos 599/7479 Assembly & User's Instruction - Page 13
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Exercising Information
Warming up and Cooling down exercises
Each workout should include the following three parts:
1. A warm up, consisting of 5 to 10 minutes of stretching and light exercise. A proper warm up increases
your body temperature, heart rate and circulation in preparation for exercise.
2. Training zone exercise consisting of 20 to 30 minutes of exercising with your heart rate in your training
zone. (Note: During the first few weeks of your exercise programme, do not keep your heart rate in
your training zone for longer than 20 minutes.)
3. A cool down, with 5 to 10 minutes of stretching. This will increase the flexibility of your muscles and will
help to prevent post-exercise problems.
Exercise Frequency
T o maintain or improve your condition, plan three workouts each week with at least one day of rest
between workouts. After a few months of regular exercise, you may complete up to five workouts each
week, if desired. Remember, the key to success is to make exercise a regular and enjoyable part of your
everyday life.
Toe touch stretch
Toe Touch Stretch
Stand with your knee bent slightly and slowly bent
forward from your hips. Allow your back and
shoulder to relax as your reach down toward your
toes as far as possible.
Hold for 15 Counts, then relax.
Repeat 3 times
Stretches: Hamstring, back of knees and back
Quadriceps Stretch
Sit with one leg extended, bring the sole of the
opposite foot toward you and rest it against the
inner thigh of your extended leg.
Reach toward your toes as far as possible
Hold for 15 counts, and then relax.
Repeat 3 times
Stretches: Hamstrings, lower back and groin.
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