Warm-Up And Cool-Down Routine - Proflex RX680 User Manual

RX680 Rowing Machine

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.
A. 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.
B. 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.
C. 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.
D. 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.
E. 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.
F. Toe Touch - Slowly bend forward from your waist, letting your back and shoulders relax as you
stretch toward your toes. Reach as far as you can and hold for 15 seconds.
G. Hamstring Stretch - Extend your right leg. Rest the sole of your left foot against your right inner
thigh. Stretch toward your toe as far as possible. Hold for 15 seconds. Relax and then repeat
with left leg.
H. Calf/Achilles Stretch - Lean against a wall with your right leg in front of the left and your arms
forward. Keep your left leg straight and the right foot on the floor; then bend the right leg and
lean forward by moving your hips toward the wall. Hold, then repeat on the other side for 15
seconds.
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