Fitness Guide - Branx Fitness CARDIO PRO 4400 User Manual

FITNESS GUIDE

Starting Your Workout
Begin each workout with a Warm Up session -
a few minutes of stretching to help prevent strains, pulls and cramps.
1. Get onto the treadmill, using the handrails for support, and place your feet on the side rails
(either side of the running belt).
2. Activate the treadmill (using the details found in this manual).
3. The treadmill will always start at the lowest speed, step onto the mat and walk at the same
speed.
4. Continue the rest of your workout.
Finishing Your Workout
1. Turn the treadmill to the lowest speed and incline settings.
2. Using the handrails for support place your feet on the side rails (either side of the running
belt).
3. Stop the treadmill.
4. Turn the treadmill off at the main power switch and remove the plug from the electrical
outlet.
5. Remove the safety key.
6. If necessary, wipe the treadmill down with a damp cloth.
Correct Running Form
1. Run in the centre of the running mat.
2. Keep your head erect and look straight ahead.
3. Shoulders should be square and level, don't round your shoulders or swing them forwards
or backwards.
4. Keep your torso erect with the chest up so there's plenty of room for the diaphragm to
move for proper breathing actions.
5. Do not lean forwards, backwards or slouch, as all of these posture deviations can place
a lot of stress on the lower back, interfering with proper running mechanics and possibly
causing lower back injury.
6. Feet should be pointed straight ahead and land directly under the hips.
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Suggested Stretches
The correct form for several basic stretches are shown below. Move slowly as you stretch never
bounce.
1. Hamstring Stretch
Sit with one leg extended. Bring the sole of the
opposite foot toward you and rest it against the
inner thigh of your extended leg. Reach toward
your toes as far as possible. Hold for 15 counts,
then relax. Repeat 3 times for each leg.
Stretches: Hamstrings, lower back and groin.
2. Calf/Achilles Stretch
With one leg in front of the other, reach
forward and place your hands against a wall.
Keep your back leg straight and your back foot
flat on the floor. Bend your front leg, lean forward
and move your hips toward the wall. Hold for 15
counts, then relax. Repeat 3 times for each leg.
To cause further stretching of the achilles tendons,
bend your back leg as well.
Stretches: Calves, achilles tendons and ankles.
3. Quadriceps Stretch
With one hand against a wall for balance, reach
back and grasp one foot with your other hand.
Bring your heel as close to your buttocks as
possible. Hold for 15 counts, then relax. Repeat
3 times for each leg.
Stretches: Quadriceps and hip muscles.
4. Inner Thigh Stretch
Sit with the soles of your feet together and your knees
outward. Pull your feet toward your groin area as far as
possible. Hold for 15 counts, then relax. Repeat 3 times.
Stretches: Quadriceps and hip muscles.
How Long Should I Exercise For?
That really depends on your current level of fitness. If you're just starting out on a new exercise
programme, you should start gradually and build up - do not try to do too much too quickly. 30
minutes, 3 times a week should be enough.
Don't push yourself too hard - you should never feel exhausted during or following exercise. It is
always recommended that you seek medical advice before beginning any new fitness programme.
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