LifeSpan Equalizer User Manual page 25

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
After warming up, increase the intensity to your desired exercise program. Be sure to
maintain your intensity for maximum performance. Breathe regularly and deeply as you
exercise-never hold your breathe.
Cool Down
Finish each workout with a light jog or walk for at least 1 minute. Then complete 5 to 10
minutes of stretching to cool down. This will increase the flexibility of your muscles and
will help prevent post-exercise problems.
LIFESPAN EQUALIZER Page 24