Exercise Guide; Warm-Up And Cool-Down - Master X-17 Owner's Manual

5. EXERCISE GUIDE

PLEASE NOTE: Before beginning any exercise program, consult you physician. This is important especially if
you are over the age of 45 or individuals with pre-existing health problems. The pulse sensors are not medical
devices. Various factors, including the user's movement, may affect the accuracy of heart rate readings. The
pulse sensors are intended only as an exercise aid in determining heart rate trends in general.
Exercising is great way to control your weight, improving your fitness and reduce the effect of aging and stress.
The key to success is to make exercise a regular and enjoyable part of your everyday life. The condition of your
heart and lungs and how efficient they are in delivering oxygen via your blood to your muscles is an important
factor to your fitness. Your muscles use this oxygen to provide enough energy for daily activity. This is called
aerobic activity. When you are fit, your heart will not have to work so hard. It will pump a lot fewer times per
minute, reducing the wear and tear of your heart. So as you can see, the fitter you are, the healthier and greater
you will feel.

WARM-UP and COOL-DOWN

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 workouts. After several months, you
can increase your workouts to four or five times per week.
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.
Side
Stretch
Toe Touch
Hamstring
Stretch
56
Inner Thigh Stretch
EN
Calf-Achilles Stretch