Warm-Up And Cool-Down Routine - Proflex XTR5 User Manual

XTR5 Elliptical Cross Trainer

Warm-Up and Cool-Down Routine

The warm-up routine 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.
Always perform a cool-down routine after 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 Roll
Rotate your head to the right for one second, you should feel a stretching
sensation up the left side of your neck. Then rotate your head back for one
second, stretching your chin to the ceiling and letting your mouth open.
Rotate your head to the left for one second, then drop your head to your
chest for one second.
Shoulder Lift
Lift your right shoulder toward your ear for one second. Then lift your left
shoulder up for one second as you lower your right shoulder.
Side Stretch
Open your arms to the side and lift them until they are over your head.
Reach your right arm as far toward the ceiling as you can for one second.
Repeat this action with your left arm.
Quadricep Stretch
With one hand against a wall for balance, reach behind you and pull your
right foot up. Bring your heel as close to your buttocks as possible. Hold for
15 seconds and repeat with left foot.
Inner Thigh Stretch
Sit with the soles of your feet together and your knees pointing outward.
Pull your feet as close to your groin as possible, then gently push your
knees toward the floor. Hold for 15 seconds.
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