STRETCH FIRST
Before using your Horizon Fitness product, it is best to take a few minutes doing a
few gentle stretching exercises. Stretching prior to exercise will improve flexibility
and reduce chances of exercise related injury. Ease into each of these stretches with
a slow gentle motion. Do not stretch to the point of pain. Make sure not to bounce
while doing these stretches.
WALL PUSH
Stand near a wall with the toes of one foot about 18" from the wall, and the other
foot about 12" behind the other foot. Lean forward, pushing against the wall with
your palms. Keep your heels flat and hold this position for a count of 15 seconds.
Make sure that you do not bounce while stretching. Alternate positions of your feet
and repeat for a total of 8 repetitions.
STANDING QUADRICEPS STRETCH
Using a wall to provide balance, grasp your left ankle with your left hand and hold
your foot against the back of your thigh for a count of 15 seconds. Repeat with your
right ankle and hand, and continue alternating for a total of 8 repetitions.
SEATED TOE TOUCH
Sit on the floor with your legs together and straight out in front of you. Do not lock
your knees. Extend your fingers towards your toes and hold for a count of 15
seconds. Make sure that you do not bounce while stretching. Sit upright again.
Repeat for a total of 8 repetitions.
WARM UP
The first 2 to 5 minutes of a workout should be devoted to warming up. The warm-
up will limber your muscles and prepare them for more strenuous exercise. Make
sure that you warm-up on your Horizon Fitness product at a slow pace.
COOL DOWN
Never stop exercising suddenly! A cool-down period allows your heart to readjust to
the decreased demand. Make sure that your cool down period consists of a very
slow pace to allow your heart rate to lower. After the cool-down, repeat the
stretching exercises listed above to loosen and relax your muscles.
DEVELOPING A FITNESS PROGRAM
THE IMPORTANCE OF WARM UP AND COOL DOWN
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