AsViva RA6 O Benutzerhandbuch Seite 95

EXERCISE INSTRUCTIONS
Warm-up The purpose of warming up is to prepare your body for exercise and to minimize injuries.
Warm up for two to five minutes before strength-training or aerobic exercising. Perform activities that
raise your heart rate and warm the working muscles. Activities may include brisk walking, jogging,
jumping jacks, jump rope, and running in place.
Stretching Stretching while your muscles are warm after a proper warm-up and again after your
strength or aerobic training session is very important. Muscles stretch more easily at these times
because of their elevated temperature, which greatly reduces the risk of injury. Stretches should be
held for 15 to 30 seconds. Do not bounce.
Remember always to check with your physician before starting any exercise program.
Cool-Down The purpose of cooling down is to return the body to its normal, or near normal, resting
state at the end of each exercise session. A proper cool-down lowers your heart rate and allows blood
to return to the heart. Your cool-down should include the stretches listed above and should be
completed after each strength-training session.
Suggested Stretching Exercises
Lower Body Stretch
Place feet shoulder-width
apart and lean forward.
Keep this position for 30
seconds using the body as
a natural weight to stretch
the backs of the legs.
DO NOT BOUNCE!
When the pull on the back
of the legs lessen, try a
lower position gradually.
Bent Torso Pulls
While sitting on the floor,
have legs apart one leg
straight and one knee bent.
Pull the chest down to
touch the thigh on the leg
that is bent and twist at the
waist. Hold this position at
least 10 seconds. Repeat
10 times on each side.
Floor Stretch
While sitting on the floor,
open the legs as wide as
possible. Stretch the upper
body toward the knee on the
right leg by using your arms
to pull your chest to your
thighs. Hold this stretch 10 to
30 seconds.
DO NOT BOUNCE!
Do this stretch 10 times.
Repeat the stretch with the
left leg.
Bent Over Leg Stretch
Stand with feet shoulder-
width apart and lean forward
as illustrated. Using the
arms, gently pull the upper
body towards the right leg.
Let the head hand down. DO
NOT BOUNCE! Hold the
position a minimum of 10
seconds. Repeat pulling the
upper body to the left leg. Do
h
this stretch several times
slowly.
95 / 96