Training Zone Exercise - LifeSpan Equilizer XL User Manual

Start each workout with 5 to 10 minutes of stretching and some light exercises. A proper
warm-up increases your body temperature, heart rate and circulation in preparation for
exercise. Ease into your exercise.
Warming-up is a necessary part before an exercise, because it enables your heart to have
a gradually increasing load and your circulatory system a gradual speeding up.
Furthermore, it can also make your muscular temperature rise gradually, with such
temperature can enhance your muscular elasticity and simultaneously, lower the risk of
injury. Thus, do not start run on the treadmill without any warming-up.
Some Tips for Warming-up:
♦ Move your whole body slowly and take 3 deep breaths, with air in from nose and out
from mouth.
♦ In the beginning of your exercise, walk forward slowly while stretching your arms.
♦ Do some head-shaking exercises. Nod your head forwards and backwards for 5 min
respectively. The exercises should not be too excessive. Remember it's just a worm up.
♦ Do some simple shoulder-twisting exercises, 5 times upwards and downwards
respectively first then forwards and backwards respectively.
♦ Do some anklebone-rotating exercises. Stand straight first, and then bend one of your
legs, with tiptoe touching the ground, and rotate the leg 5 times clockwise and
anticlockwise respectively. Repeat steps for your other leg.
♦ Finally, take 3 deep breaths to end up the warming-up.

Training zone Exercise

LIFESPAN EQUALIZER XL Page 21