Training Guidelines; Suggested Stretches - BH LK700WS Guide D'utilisation

TRAINING GUIDLINES
MUSCLE SORENESS
For the fi rst week or so, muscle soreness may be the only indication you have that you
are on an exercise program. This, of course, does depend on your overall fi tness level. A
confi rmation that you are on the correct program is a very slight soreness in most major
muscle groups. This is quite normal and will disappear in a matter of days.
If you experience major discomfort, you may be on a program that is too advanced, or you
have increased your program too rapidly.
If you experience pain during or after exercise, your body is telling you something. Stop
exercising and consult your doctor.
WHAT TO WEAR
Wear clothing that will not restrict your movement in any way while exercising. Clothes should
be light enough to allow the body to cool. Excessive clothing that causes you to perspire more
than you normally would gives you no advantage. The extra weight you lose is body fl uid and
will be replaced with the next glass of water you drink. Always wear a pair of athletic shoes.
BREATHING DURING EXERCISE
Do not hold your breath while exercising. Breathe normally as much as possible. Remember,
breathing involves the intake and distribution of oxygen, which feeds the working muscles.
REST PERIODS
Once you start your exercise program, you should continue through to the end. Do not break
off halfway through and then restart at the same place later on without going through the
warm-up stage again. The rest period required between exercises may vary from person to
person.
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Questions regarding warranty and parts call: 636.634.2217

SUGGESTED STRETCHES

HEAD ROLLS
Rotate your head to the right for one count while feeling the
stretch up the left side of your neck. Next, rotate your head
back for one count, stretching your chin to the ceiling. Rotate
your head to the left for one count, and fi nally, drop your head
to your chest for one count.
SHOULDER LIFTS
Lift your left shoulder up toward your ear for one count. Then
lift your right shoulder up for one count as you lower your left
shoulder.
SIDE STRETCHES
Open your arms to the side and continue lifting them until they
are over your head. Reach your left arm as far upward as you
can for one count. Feel the stretch up your left side. Repeat
this action with your right arm.
QUADRICEPS STRETCH
With one hand against a wall for balance, reach behind you
and pull your left foot up. Bring your heel as close to your
buttocks as possible. Hold for 15 counts and repeat with right
foot up.
Register your product warranty online at: www.BHFitnessUSA.com
Questions regarding warranty and parts call: 636.634.2217
9