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Exercise Guidelines (continued)
Stretching
A successful exercise program consists of a warm up, aerobic exercise, and a cool down. Do the
entire program at least two and preferably three times a week, resting for a day between work-
outs. After several months, you can increase your workouts to four or ve 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. We suggest the following warm
up and cool down exercises:
1. 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 nally, drop your
head to your chest for one
count.
3. 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.
2. Shoulder Lift
Lift your right shoulder up
toward your ear for one
count. Then lift one count.
Then lift your left shoulder up
for one count as you lower
your right shoulder.
4. 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.
TM5010/TM5030/TM5050
Folding Treadmill
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