Warm-Up And Cool-Down - Skandika REGATTA OXFORD PRO PLUS Instrucciones De Montaje

WARM-UP and COOL-DOWN

Each workout session should consist of 3 phases: warm-up, exercise and cool-down. Always
start with a warm-up, in which your body´s temperature and the oxygen-flow will be increased.
For this phase gymnastic exercises with a duration of 5 to 10 minutes are recommended. Af-
ter this the exercise phase should begin. The training intensity should be low for the first few
minutes and should then be increased to the final intensity for a period of 15 to 30 minutes.
In order to support your blood circular system and to prevent strains and stiffness, you should do
a "cool-down phase" after the exercise phase. In this phase light stretches and gymnastic exercises
should be done for about 5 to 10 minutes.
Warm-Up
This stage helps to improve the blood circulation and prepares the muscles for your workout. It
additionally helps to reduce the risk of injury or cramps. It is recommended to do some
stretching exercises as shown here below. Hold each stretching position for approximately 30
seconds. Never force or jerk yourself into a stretching position – if you feel pain, STOP immedia-
tely.
Inner Thigh
Stretch
Toe Touch
Calf-Achilles
Stretch
Hamstring Stretch
Side Stretch
Cool-down
This stage helps to soothe your muscles and your cardiovascular system after your workout.
At the end of your workout, reduce the speed and exercise for approximately 5 minutes at this
lower speed level. Afterwards, repeat the warm-up exercises as described above - and don't for-
get: Never force yourself into a stretching position.
Important: Before starting any exercise please consult your physician/doctor! All recommenda-
tions in this manual are valid only for persons without health problems and are not suitable for
persons with heart/blood-circular diseases! All hints are a rough guide only. Your individual cons-
titution may affect a special training program.
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