Stretching Guide; Tips For Stretching; Warm-Up And Cool-Down - Viavito Onyx Owner's Manual

TIPS FOR STRETCHING

 Begin with small mobility exercises of all the joints e.g. simply rotate the ankles, bend
the knees and roll your hips. Gradually make the movements larger and faster. This
will allow the body's natural lubrication (synovial fluid) to protect the surface of your
bones at these joints.
 Always warm up the body before stretching, as this increases blood flow around the
body, creating warmth which makes the muscles more supple
 Start with your legs, and steadily work up the body.
 Each stretch should be held for at least 10 seconds (working up to 20 to 30 seconds)
and usually repeated about 2 or 3 times.
 Do not stretch until it hurts. If there's any pain, ease off.
 Don't bounce. Stretching should be gradual and relaxed.
 Don't hold your breath during a stretch.
 Stretch after exercising to prevent muscles from tightening up.
 Stretch at least three times a week to maintain flexibility.

WARM-UP and COOL-DOWN

A successful cardio-vascular exercise program consists of a full body 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 five minutes before strength-training or exercising aerobically. Perform
activities that raise your heart rate and warm the working muscles. Activities may include
brisk walking, jogging, jumping jacks, jump rope, and running on the spot.
incorporate moves that take the joints through their full range of motion.

STRETCHING GUIDE

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