STANDARD MANUAL_XP_07-23-2003_PNG
Contents
1. BODY RAC Owner s Manual A WARNING A Exercise can present a health risk Consult a physician before beginning any exercise program with this equipment If you feel faint or dizzy immediately discontinue use of this equipment Serious bodily injury can occur if this equipment is not assembled and used correctly Serious bodily injury can also occur if all instructions are not followed Keep others and pets away from equipment when in use Always make sure all bolts and nuts are securely tightened prior to each use Follow all safety instructions in this manual When calling for parts or service please specify the following number Model 35 1050C STAMINA PRODUCTS CAUTION MADE IN CHINA Weight on this product should not exceed 250 Ibs Product May Vary Slightly 2013 06 From Pictured This Product is Produced Exclusively by PRODUCTS INC 2040 N Alliance Springfield MO 65803 Customer Service 1 800 375 7520 www staminaproducts com 2013 Stamina Products Inc TABLE OF CONTENTS Page Page Safety Instructions 2 Conditioning Guidelines 15 Before You Begin 4 Warm Up and Cool Down 16 Equipment Warning amp Notice Labels 5 Warranty 17 Hardware Identification Chart 6 Product Parts Drawing 18 Assembly Instructions 7 Parts List 19 Operational Instructions 12 Notes 21 Maintenance 13 Fax Mail Ordering Form 22 Storage 14 SAFETY INSTRUCTIONS WARNING To reduce the risk of seri2. To determine if you are working out at the correct intensity use a heart rate monitor or use the table below For effective aerobic exercise your heart rate should be maintained at a level between 60 and 90 of your maximum heart rate If just starting an exercise program work out at the low end of your target heart rate zone As your aerobic capacity improves gradually increase the intensity of your workout by increasing your heart rate Measure your heart rate periodically during your workout by stopping the exercise but continuing to move your legs or walk around Place two or three fingers on your wrist and take a six second heartbeat count Multiply the results by ten to find your heart rate For example if your six second heartbeat count is 14 your heart rate is 140 beats per minute A six second count is used because your heart rate will drop rapidly when you stop exercising Adjust the intensity of your exercise until your heart rate is at the proper level wrist pulse Target Heart Rate Zone Estimated by Age _ tssusoitSrtacimum Heo Rat 55 90 of Maximum Heart Rate Heart Rate 100 20 years 110 180 beats per minute 200 beats per minute 25 years 107 175 beats per minute 195 beats per minute 30 years 105 171 beats per minute 190 beats per minute 35 years 102 166 beats per minute 185 beats per minute 40 years 99 162 beats per minute 180 beats per minute 45 years 97 157 beats per minute 175 beats per minute 50
3. ASSEMBLY INSTRUCTIONS STEP 2 Insert the Bracket on FRONT STABILIZER 28 into the FRONT SUPPORT 26 Attach the METER POST 31 to the FRONT SUPPORT 28 then bolt the METER POST 31 FRONT SUPPORT 26 and FRONT STABILIZER 28 together with BUTTON HEAD BOLTS M8x1 25x15mm 51 WASHERS M 8 59 Please do not tighten any of these bolts until all six bolts are attached NOTE Be careful not to damage the EXTENSION WIRE 38 when assembling the METER POST 32 STEP 3 Connect the EXTENSION WIRE 39 to the SENSOR WIRE 40 ASSEMBLY INSTRUCTIONS STEP 4 Insert the PEDAL SHAFT 32 through holes located on the METER POST 31 Place a PEDAL SPACER 33 and a PEDAL 34 onto each end of the PEDAL SHAFT 32 and slide them toward the METER POST 31 Then secure the PEDALS 34 with BUTTON HEAD BOLTS M8x1 25x15mm 51 and LARGE WASHERS M8 36 at both ends of the PEDAL SHAFT 32 NOTE You need to use two Allen Wrenches to tighten the BUTTON HEAD BOLTS M8x1 25x15mm 51 at both ends of the PEDAL SHAFT 32 at the same time STEP 5 Remove the LOCKING KNOBS 13 from the PIVOT CONNECTOR 10 ASSEMBLY INSTRUCTIONS STEP 6 Unfold the HANDLEBARS 17 18 and the EXTENSION ARMS 14 as shown in the illustration Attach the EXTENSION ARMS 14 to the PIVOT CONNECTOR 10 with the LOCKING KNOBS 13 STEP 7 Install two AA batteries into the METER 37 two batteries included See page 12 for detailed battery installation instructions Connec
4. ED MORE THAN ONE 1 YEAR AFTER THE DATE THE ALLEGED BREACH WAS OR SHOULD HAVE BEEN DISCOVERED NO ACTION FOR BREACH OF ANY IMPLIED WARRANTY MAY BE COMMENCED MORE THAN ONE 1 YEAR AFTER DELIVERY OF THE PRODUCT TO THE PURCHASER This limited warranty is not transferable IF ANY PART OF THE PRODUCT IS NOT IN COMPLIANCE WITH THIS LIMITED WARRANTY OR ANY IMPLIED WARRANTY THE REMEDY OF REPAIR OR REPLACEMENT IS THE EXCLUSIVE REMEDY AVAILABLE TO YOU In the event that the purchaser makes any claim under this limited warranty or any implied warranty the Warrantor reserves the right to require the product to be returned for inspection at the purchaser s expense to the Warrantor s premises in Springfield Missouri Return of the enclosed warranty registration card is not required for warranty coverage but is merely a way of establishing the date and place of purchase Stamina Products Inc SHALL NOT BE LIABLE FOR THE LOSS OF USE OF ANY PRODUCT LOSS OF TIME INCONVENIENCE COMMERCIAL LOSS OR ANY OTHER INDIRECT CONSEQUENTIAL SPECIAL OR INCIDENTAL DAMAGES DUE TO BREACH OF THE ABOVE WARRANTY OR ANY IMPLIED WARRANTY This limited warranty is the only written or express warranty given by Stamina Products Inc This warranty gives you specific legal rights and you may also have other legal rights which vary from state to state ANY OTHER RIGHT WHICH YOU MAY HAVE INCLUDING ANY IMPLIED WARRANTY OR MERCHANTABILITY OR FITNESS FOR A PARTICULAR PURPOSE IS LIMITED I
5. N DURATION TO THE DURATION OF THIS WARRANTY The laws in some jurisdictions restrict the rights of manufacturers and distributors of consumer goods to disclaim or limit implied warranties and consequential and incidental damages with respect thereto If any such law is found to be applicable the foregoing disclaimers and limitations of and on implied warranties and consequential and incidental damages with respect thereto shall be disregarded and shall be deemed not to have been made to the extent necessary to comply with such legal restriction 21 PRODUCT PARTS DRAWING 18 PARTS LIST PART gt gt PART NAME Center Beam Center Beam Cap Seat Stopper Rear Support Stabilizer Cap Stabilizer Pad Threaded Support Plate Handlebar Support Sensor Support Plate Pivot Connector Pivot Bushing Bumper Knob Locking Knob Extension Arm Extension Arm Bushing Large Washer 3 8 Left Handlebar Right Handlebar Securing Cap Foam Grip Handlebar Cap Shock Support Plate Front Cover Sleeve Front Support Support Ring Front Stabilizer Left Stand Cap Right Stand Cap Meter Post Pedal Shaft Pedal Spacer Pedal Pedal Strap Large Washer M8 Meter Grommet Extension Wire Se
6. ds is measured from below the head to the end of the bolt or screw length Flat head bolts and screws are measured from the top of the head to the end of the bolt or screw a After unpacking the unit open the hardware bag and make sure that you have all the following items Some hardware may be already attached to the part Part No and Description Qty 49 Screw Round Head 5 0 6 12mm 2 51 Bolt Button Head 8 1 25 x 15mm 8 53 Bolt Button Head M8 x 1 25 x 25mm 2 36 Large Washer M8 2 59 Washer M8 8 62 Nylon Nut M8 x 1 25 2 ASSEMBLY INSTRUCTIONS Place all parts from the box in a cleared area and position them on the floor in front of you Remove all packing materials from your area and place them back into the box Do not dispose of the packing materials until assembly is completed Read each step carefully before beginning If you are missing a part please call our toll free number for assistance 1 800 375 7520 or e mail us at customerservice staminaproducts com STEP 1 Lay the Main Frame Assembly on the floor as shown in the illustration Now refer to the inset drawing Make sure the Key Rib in the STABILIZER CAP 5 aligns with the slot in the REAR SUPPORT 4 then press the STABILIZER CAP 5 onto the REAR SUPPORT 4 Turn the Main Frame Assembly to the normal upright position and make sure the STABILIZER PAD 6 is secured to the STABILIZER CAP 5
7. hipping purposes Simply follow the few assembly instructions set forth in this manual With regular workouts you will be getting your body into shape and be on your way to achieving a happier and healthier lifestyle Should you have any questions please call our Customer Service Department toll free number 1 800 375 7520 Monday Thursday 7 30 A M 5 00 P M Central Time Friday 8 00 A M 3 00 P M Central Time Zw 7 TELEPHONE FAX ONLINE MAIL CUSTOMER SERVICE CUSTOMER SERVICE CUSTOMER SERVICE STAMINA PRODUCTS INC Tel 1 800 375 7520 Fax 417 889 8064 customerservice staminaproducts com ATTN Customer Service www staminaproducts com P O Box 1071 Springfield MO 65801 1071 BEFORE YOU BEGIN Thank you for choosing the BODYTRAC We take great pride in producing this quality product and hope it will provide many hours of quality exercise to make you feel better look better and enjoy life to its fullest It s a proven fact that a regular exercise program can improve your physical and mental health Too often our busy lifestyles limit our time and opportunity to exercise The BODYTRAC provides a convenient and simple method to begin your assault on getting your body in shape and achieving a happier and healthier lifestyle Before reading further please review the drawing below and familiarize yourself with the parts that are labeled Read this manual carefully before using the BODYTRAC A
8. ld the EXTENSION ARMS 14 to front C Lock the handlebars in the folded position by screwing the LOCKING KNOBS 13 onto the PIVOT CONNECTOR 10 Now you can store the BODYTRAC in the place you want D Refer to illustration D You can stand the BODYTRAC on end for storage 14 CONDITIONING GUIDELINES How you begin your exercise program depends on your physical condition If you have been inactive for several years or are severely overweight start slowly and increase your workout time gradually Increase your workout intensity gradually by monitoring your heart rate while you exercise Remember to follow these essentials e Have your doctor review your training and diet programs e Begin your training program slowly with realistic goals that have been set by you and your physician e Warm up before you exercise and cool down after you work out e Take your pulse periodically during your workout and strive to stay within a range of 60 lower intensity to 90 higher intensity of your maximum heart rate zone Start at the lower intensity and build up to higher intensity as you become more aerobically fit e f you feel dizzy or lightheaded you should slow down or stop exercising Initially you may only be able to exercise within your target zone for a few minutes however your aerobic capacity will improve over the next six to eight weeks It is important to pace yourself while you exercise so you don t tire too quickly
9. lthough Stamina constructs its products with the finest materials and uses the highest standards of manufacturing and quality control there can sometimes be missing parts or incorrectly sized parts If you have any questions or problems with the parts included with your BODYTRAC please do not return the product Contact us FIRST If a part is missing or defective please call us toll free at 1 800 375 7520 in the U S Our Customer Service Staff is available to assist you from 7 30 A M to 5 00 P M Central Time Monday through Thursday and 8 00 A M to 3 00 P M Central Time on Friday If you would like to contact us online go to our website at www staminaproducts com and access the Customer Service section Be sure to have the name and model number of the product available when you contact us Front Support Meter Post Pedal Left Stand Front Stabilizer Support Pivot Connector Extension Arm THE FOLLOWING TOOLS ARE REQUIRED FOR ASSEMBLY Stabilizer Cap Allen Wrench 6mm Allen Wrench 6mm Wrench 13mm EQUIPMENT WARNING amp NOTICE LABELS This chart is provided to help identify the warning and notice labels the BODYTRAC Please take a moment to familiarize yourself with all of the warning and notice labels Label is larger than actual size WARNING LABEL 67 AWARNING Failure to comply with these warnings could result in serious i
10. n to the following i 2 3 Pull on the HANDLEBARS 17 18 and verify that the SHOCK 22 provides tension Clean the roller tracks in the CENTER BEAM 1 with an absorbent cloth Verify that the WARNING LABEL 67 is in place and easy to read Call Stamina Products immediately at 1 800 375 7520 for a replacement WARNING LABEL 67 if it is missing or damaged it is the sole responsibility of the user owner to ensure that regular maintenance is performed Worn or damaged components shall be replaced immediately or the BODYTRAC removed from service until repair is made Only Stamina Products supplied components shall be used to maintain repair the BODYTRAC Keep your BODYTRAC clean by wiping it off with an absorbent cloth after use 13 STORAGE 1 To store the BODYTRAC simply keep it in a clean dry place 2 To avoid damage to the electronics meter remove the batteries before storing the BODYTRAC for one year or more 3 Grasp the Front and Rear Stabilizer to move the BODYTRAC Do not use the Seat to move the BODYTRAC The Seat will move and the Seat Carriage may pinch your hand or fingers Folding the BODYTRAC Follow the following process to fold The BODYTRAC as illustrated for easy storage A Slide the SEAT 42 to the front end of the CENTER BEAM 1 Remove the LOCKING KNOBS 13 from the PIVOT CONNECTOR 10 B Swing the LEFT and RIGHT HANDLEBARS 17 18 Backward Then fo
11. njury or death All warnings and instructions are to be read prior to use Replace this warning label if damaged illegible or removed Keep others including children amp pets away from equipment when in use BEFORE BEGINNING THIS OR ANY EXERCISE PROGRAM CONSULT YOUR PHYSICIAN THIS IS ESPECIALLY IMPORTANT FOR PERSONS OVER THE OF THIRTY FIVE OR WITH PREEXISTING HEALTH PROBLEMS STAMINA ASSUMES NO RESPONSIBILITY FOR PERSONAL INJURY OR PROPERTY DAMAGE SUSTAINED BY OR THROUGH THE USE OF THIS PRODUCT Make sure all nuts and bolts are securely tightened and follow all safety tips and instructions set forth herein This product should not be used by persons weighing more than 250 Ibs unless otherwise stated in the front of your manual HARDWARE IDENTIFICATION CHART This chart is provided to help identify the hardware used in the assembly process Place the washers or the ends of the bolts or screws on the circles to check for the correct diameter Use the small scale to check the length of the bolts and screws 3 16 1 4 5 16 3 8 1 2 INCHES 0 1 2 1 1 2 2 1 2 3 1 2 4 1 2 5 1 2 6 T T T T T T T T T In mm 0 10 20 30 40 50 60 70 80 90 100 110 120 130 140 150 MILLIMETERS length Q Q ae gt NOTICE The length of all bolts and screws except those with flat hea
12. nsor Wire Magnet Seat Seat Carriage Roller Round Plug 25mm Nut Cap 3 8 Screw Round Head M3 5 x 12mm 19 QTY PARTS LIST PART 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 PART Screw Round Head M3 5 x 15mm Screw Round Head 5 x 0 6 x 12mm Bolt Round Head M6 x 1 x 14mm Bolt Button Head M8 x 1 25 x 15mm Bolt Button Head M8 x 1 25 x 20mm Bolt Button Head M8 x 1 25 x 25mm Bolt Button Head M8 x 1 25 x 55mm Bolt Hex Head M8 x 1 25 x 32mm Bolt Hex Head M8 1 25 x 41mm Bolt Hex Head 3 8 16 x 4 7 8 Washer M6 Washer M8 Washer 3 8 Spring Washer M8 Nylon Nut M8 x 1 25 Nylon Nut 3 8 16 Allen Wrench 6mm Wrench 13mm Owner s Manual Warning Label 20 QTY HK FP 21 FAX MAIL ORDERING FORM Please do not return the product For your convenience Stamina s Customer Service Department be reached by email at customerservice staminaproducts com toll free at 1 800 375 7520 in the U S Should a part be missing or a defective part found please call us from 7 30 A M to 5 00 P M Central Time Monday through Thursday and 8 00 A M to 3 00 P M on Friday or fill out the fax sheet ordering form below and fax it to 417 889 8064 Our Customer Service Department will be able to assist you with your problem and the part will be mailed directl
13. orie readout is an estimate for an average user It should be used only as a comparison between workouts on this unit NOTE 1 The meter will shut off automatically after 4 minutes of inactivity All function values will be kept Push the button and hold it down for two seconds to reset all functions to zero except TOTAL COUNT 2 The TOTALCOUNT will be reset to zero after batteries are removed for battery replacement or storage of the unit AA Batteries HOW TO INSTALL AND REPLACE BATTERIES 2 lt 1 Open the Battery Door on the back of the meter 2 The meter operates with two AA batteries two batteries included Refer to the illustration to install or replace the batteries NOTE 1 Do not mix a new battery with an old battery 2 Use the same type of battery Do not mix an alkaline battery with another type of battery 3 Rechargeable batteries are not recommended 12 OPERATIONAL INSTRUCTIONS LOAD ADJUSTMENT The resistance of the shocks can be adjusted by twisting the adjustment Adjustment knob at the top of the shocks There are settings from 1 to 12 Setting 1 will provide the lowest resistance Setting 12 will provide the highest resistance CAUTION The shocks get HOT after a few minutes of use MAINTENANCE The safety and integrity designed into the BODYTRAC can only be maintained when the BODYTRAC is regularly examined for damage and wear Special attention should be give
14. ous injury read the following Safety Instructions before using the BODYTRAC Read all warnings posted the BODYTRAC The BODYTRAC should only be used after a thorough review of the Owner s Manual We recommend that two people be available for assembly of this product Keep children away from the BODYTRAC Do not allow children to use or play on the BODYTRAC Keep children and pets away from the BODYTRAC when it is in use It is recommended that you place this exercise equipment an equipment mat Set up and operate the BODYTRAC on a solid level surface Do not position the BODYTRAC on loose rugs or uneven surfaces Make sure that adequate space is available for access to and around the BODYTRAC Before using inspect the BODYTRAC for worn or loose components and securely tighten or replace any worn or loose components prior to use Shocks on rowers get HOT during use To avoid burns do not touch the shock until it has time to cool Consult a physician prior to commencing an exercise program If at any time during exercise you feel faint dizzy or experience pain stop and consult your physician 11 Follow your physician s recommendations in developing your own personal fitness program 12 Always choose the workout which best fits your physical strength and flexibility level Know your limits and train within them Always use common sense when exercising 13 Do not wear loose or dangling clo
15. position for 30 possible Stretch the upper 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 lessens gradually try a lower position 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 RI 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 hang down DO NOT BOUNCE Hold the position a minimum of 10 seconds Repeat pulling the upper body to the left leg Do this stretch several times slowly Remember to always 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 slowly 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 ses
16. sion 16 LIMITED WARRANTY MODEL 35 1050B WARRANTY Stamina Products Inc warrants that this product will be free from defects in materials and workmanship under normal use service and proper operation for a period of 90 days on the parts and one year on the frame from the date of the original purchase from an authorized retailer THIS WARRANTY SHALL NOT APPLY TO ANY PRODUCT WHICH HAS BEEN SUBJECT TO COMMERCIAL USE ABUSE MISUSE ALTERATION OF ANY TYPE OR CAUSE OR TO ANY DEFECT OR DAMAGE CAUSED BY REPAIR REPLACEMENT SUBSTITUTION OR USE WITH PARTS OTHER THAN PARTS PROVIDED BY STAMINA PRODUCTS INC Commercial use includes use of the product in athletic clubs health clubs spas gymnasiums exercise facilities and other public or semipublic facilities whether or not the product s use is in furtherance of a profit making enterprise and all other use which is not for personal family or household purposes To implement this limited warranty send a written notice stating your name date and place of purchase and a brief description of the defect along with your receipt to Stamina Products Inc P O Box 1071 Springfield Missouri USA 65801 1071 or email us at customerservice staminaproducts com or call us at 1 800 375 7520 If the defect is covered under this limited warranty you will be requested to return the product or part to us for free repair or replacement at our option NO ACTION FOR BREACH OF THIS LIMITED WARRANTY MAY BE COMMENC
17. t the EXTENSION WIRE 39 to the METER 37 Attach the METER 37 to the plate on the METER POST 31 with ROUND HEAD SCREWS M5x12mm 49 10 ASSEMBLY INSTRUCTIONS STEP 8 Slide the SEAT ASSEMBLY 42 43 onto the CENTER BEAM 1 Attach the SEAT STOPPERS 3 to the back end of the CENTER BEAM 1 with BUTTON HEAD BOLTS M8x1 25x25mm 53 Also please verify that the other SEAT STOPPERS 3 at the front end of the CENTER BEAM 1 are assembled at the factory STEP 9 Press the CENTER BEAM 2 into the back end of the CENTER BEAM 1 11 OPERATIONAL INSTRUCTIONS USING THE FITNESS METER Power Seat movement or push the button SCAN TIME COUNT CALORIES Power off Automatic shut off after 4 minutes of inactivity Function Button MODE RESET Press and release to select functions Press and hold for two seconds to reset all functions to zero except TOTAL COUNT Functions SCAN Automatically scans each function of TIME TOTAL COUNT COUNT and CALORIES in sequence with a change every six seconds TIME Displays the elapsed time from 1 sec up to 99 59 minutes COUNT Displays the total number of rows you have taken from zero to 9999 rows TOTAL COUNT Displays the total accumulated number of rows you have taken from zero to 9999 rows The total accumulated rows is retained when the meter is turned off CALORIES Displays the calorie consumption from zero to 9999 cal The cal
18. thing while using the BODYTRAC 14 Never exercise in bare feet or socks always wear proper footwear such as running walking or cross training shoes that fit well provide foot support and feature non skid rubber soles 15 Be careful to maintain your balance while using mounting dismounting or assembling the BODYTRAC loss of balance may result in a fall and serious bodily injury 16 Do not use the seat to move the BODYTRAC The Seat will move and the Seat Carriage may pinch your hand or fingers 17 The BODYTRAC should not be used by persons weighing over 250 pounds 18 The BODYTRAC should be used by only one person at a time 19 The BODYTRAC is for consumer use only It is not for use in public semipublic facilities WARNING Before starting any exercise or conditioning program you should consult with your personal physician to see if you require a complete physical exam This is especially important if you are over the age of 35 have never exercised before are pregnant or suffer from any illness READ AND FOLLOW THE SAFETY PRECAUTIONS FAILURE TO FOLLOW THESE INSTRUCTIONS CAN RESULT IN SERIOUS BODILY INJURY CALL US FIRST PRODUCTS INC Customer Service 1 800 375 7520 www staminaproducts com THANK YOU FOR PURCHASING THE BODYTRAC To help you get started we have pre assembled most of your BODYTRAC at the factory with the exception of those few parts left unassembled for s
19. y to your house iS T TELEPHONE FAX ONLINE MAIL CUSTOMER SERVICE CUSTOMER SERVICE CUSTOMER SERVICE STAMINA PRODUCTS INC Tel 1 800 375 7520 Fax 417 889 8064 customerservice staminaproducts com ATTN Customer Service www staminaproducts com P O Box 1071 Springfield MO 65801 1071 a Detach and Mail or Fax the Form Below fe Stamina Products Inc P O Box 1071 Springfield MO 65801 1071 Mr Ms Address Apt City State Zip Code IMPORTANT We must have your phone number in order to process the order Phone Work Phone Date Purchased Model Purchased From IMPORTANT Before filling out the form below make sure you have the right information Refer to the parts list to make sure you re ordering the right parts PART DESCRIPTION QUANTITY Rear Unit Assembly a
20. years 94 153 beats per minute 170 beats per minute 55 years 91 148 beats per minute 165 beats per minute 60 years 88 144 beats per minute 160 beats per minute 65 years 85 139 beats per minute 155 beats per minute 70 years 83 135 beats per minute 150 beats per minute For cardiorespiratory training benefits the American College of Sports Medicine recommends working out within a heart rate range of 55 to 90 of maximum heart rate To predict the maximum heart rate the following formula was used 220 Age predicted maximum heart rate 15 WARM UP and COOL DOWN 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 Suggested Stretching Exercises Lower Body Stretch Floor Stretch Place feet shoulder width While sitting on the floor apart and lean forward open the legs as wide as Keep this
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