Warm-Up And Cool-Down - Skandika NEMO V Instructions De Montage Et Mode D'emploi

WARM-UP and COOL-DOWN

A successful exercise program consists of a warm-up, aerobic exercise and a cool-down. Exercise
for at least two or preferably three times a week, resting for a day between workouts. After se-
veral months, you may increase the frequency to four or five times per week.
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. Ne-
ver force or jerk yourself into a stretching position – if you feel pain, STOP immediately. Warm-up
exercises may also include brisk walking, jogging, jumping jacks, jump rope exercises or running
in place.
STRETCHING
Muscles can be stretched more easily when these are warm. This reduces the risk of injury. DO
NOT BOUNCE.
Inner Thigh
Stretch
Toe Touch
Calf-Achille
Stretch
Leg extension
Lateral stretch
Remember always to check with your physician before starting any exercise program.
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.
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