Transcript
WALKEASE, MOTORIZED TREADMILL OWNER’S MANUAL MODEL# 97295M
TABLE OF CONTENTS WARRANTY SAFETY INSTRUCTIONS OVERVIEW DRAWING PARTS LIST HARDWARE PACKING LIST ASSEMBLY INSTRUCTIONS FOLDINGUP& INCLINEADJUSTMENT COMPUTER OPERATION TROUBLE SHOOTING GUIDE RUNNING BELT ADJUSTMENT AND LUBRICATION HOW TO USE WARM UP AND COOL DOWN ROUTINE
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ONE YEAR LIMITED WARRANTY LifeGear Inc. warrants to the original purchaser that this product is free from defects in material and workmanship when used for the purpose intended, under the conditions that it has been installed and operated in accordance with LifeGear's Owner's Manual. LifeGear's obligation under this warranty is limited to replacing or repairing, free of charge, any parts which may prove to be defective under normal home use. This warranty does not include any damage caused by improper operation, misuse or commercial application. From the date of purchase, the frame is warranted to be free from defects for 1 (one) year. This warranty is extended only to the original owner and is not transferable. When ordering replacement parts please have the following information ready: 1. Owner's Manual 2. Model Number 3. Description of Parts 4. Part Number 5. Date of Purchase
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SAFETY INSTRUCTIONS
Basic precautions should always be followed, including the following safety instructions when using this treadmill: Read all instructions before using this treadmill. DANGER: To reduce the risk of electric shock, please read the following: zAlways unplug the treadmill from the electrical outlet immediately after using and befor cleaning, assembling, or servicing. NOTE: Failure to follow these instructions may lead to personal injury and cause damage to the treadmill. WARNING: To reduce the risk of burns, fire, electric shock or injury to any persons, please read the following: zNever leave the treadmill unattended when plugged in. Disconnect by turning off the master power switch, and unplugging from outlet when not in use and before putting on or taking off parts. zUse this appliance only for its intended use as described in this manual. Do not use attachments not recommended by the manufacturer. zNever operate this treadmill if it has a damaged cord or plug, or if it is not working properly. If it has been dropped or damaged, or been exposed to water, return the appliance to a service center for examination and repair. zDo not attempt any maintenance or adjustments other than those described in this manual. Should any problems arise, discontinue use and consult an Authorized Service Representative. zNever operate the appliance with the air openings blocked. Keep the air openings free of lint, hair, and the like. zDo not use the treadmill outdoors. zDo not pull the treadmill by its power cord or use the cord as a handle. zKeep children and pets away from the equipment while in use. This machine is designed for adults only. zDo not operate where aerosol (spray) products are being used or where oxygen is being administered. zKeep Dry - do not operate in a wet or moist condition. Save these instructions. zDo not operate the treadmill near a blanket. Excessive heating can occur and cause fire, electrical shock, or injury to user. zKeep electrical cord away from heated surfaces. zNever insert any object into any opening. zKeep the treadmill on a solid, level surface with the minimum safety area clearance of 2000mm x 1000mm of the treadmill. Be sure the area around the treadmill remains clear during use and has adequate clearance. zThis treadmill is for household use only. zWear comfortable and suitable clothing when using the treadmill. Do not use the treadmill barefoot, in only socks or in sandals, always wear athletic shoes. Never wear loose clothing because it could run the risk of getting caught in the treadmill. zOnly one person should be on the treadmill while in use. zAlways hold on to the handrails while using the treadmill.
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SAVE THESE INSTRUCTIONS This product must be grounded. If it should malfunction or break down, grounding provides a path of least resistance for electric current reducing the risk of electric shock. * This treadmill is equipped with a cord having equipment grounding connector and a grounding plug. The plug must be plugged into an appropriate outlet that is properly installed and grounded in accordance with all local codes and ordinances. DANGER: Improper connection of the treadmill grounding connector can result in the risk of electric shock. Check with a qualified electrician, if you are in doubt as to whether the product is properly grounded. Do not modify the plug provided with the treadmill. If it will not fit your outlet, have a properly grounded outlet installed by a qualified electrician. This product is for use on a nominal 220 volt circuit and has a grounding plug. Make sure that the product is connected to an outlet having the same configuration as the plug. zThis unit must be plugged into a nominal 220 volt 50/60 hz, which has a grounding. zKeep hands clear of all moving parts. Never place hands, feet under the treadmill. zDo not use the treadmill on a carpet that is greater than 1/2 inch in height. zBefore using the treadmill, check that the running belt is aligned and centered on the treadmill bed and all visible fasteners on the treadmill are sufficiently tightened and secure. WARNING: Before beginning any exercise program consult your physician. This is especially important for the persons who are over 35 years old or who have pre-existing health problems. Read all instructions before using any fitness equipment. We assume no responsibility for personal injury or property damage sustained by or through the use of this product. Do not operate this exercise equipment without properly fitted guards, as the moving parts can present a risk of serious injury to young children. CAUTION: Read all instructions carefully before operating this product. Retain this Owner's Manual for future reference.
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SAFETY INSTRUCTIONS
zAlways make sure the storage latch is in place when folding and moving the treadmill. zDo not leave children who are under 12 year-old unsupervised near or on the treadmill. zThis appliance is not intended for use by persons (including children) with reduced physical, sensory or mental capabilities, or lack of experience and knowledge, unless they have been given supervision or instruction concerning use of the appliance by a person responsible for their safety. Children should be supervised to ensure that they do not play with the appliance. zIf the supply cord is damaged, it must be replaced by the manufacture, its service agent or similarly qualified persons in order to avoid a hazard. zPull up the Safety Tether Key for emergency stop. Reinstall the Safety Tether Key onto the Computer Console. Press the START button first and then press the SPEED + button to begin exercise again. Note: It is the obligation of the owner to review and explain these safety precautions to all users of this treadmill. WARNING: Connect the treadmill to a properly grounded outlet only.
OVERVIEW DRAWING
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Description
001 002 003 004 005 006 007 008 009 010 011 012 013 014 015 016 017 018 019 020 021 022 023 024 025 026 027 028 029
Main Frame Base Frame Adjustable Pad End Cap for Base Frame Moving Wheel Computer Computer Bracket Bolt (M5x10) Running Deck Front Drive Roller Rear Tension Roller Running Belt Motor Base Bushing Axis Ø10x539 mm. Drive Motor Bracket for Drive Motor PCB Motor Controller Drive Belt (190J5) Sensor Bracket for Sensor Switch, AC Power Rubber Bumper Side Rail Bolt (M8x60) Screw (M4x16) Bolt (M6x35) Nylon Nut (M6) Nylon Nut (M8)
Quantity 1 1 2 2 2 1 1 4 1 1 1 1 1 2 1 1 1 1 1 1 1 1 10 2 2 15 10 10 7
Part #
Description
030 031 032 033 034 035 036 037 038 039 040 041 042 043 044 045 046 047 048 049 050 051 052 053 054 055 056
End Cap (25x50) Upper Dust Cover Lower Dust Cover Screw (M4x60) Left Handrail Right Handrail Handlebar End Cap for Handlebar Sensor Cable I (850 mm.) Sensor Cable II (1100 mm.) Sensor Cable III (600 mm.) Safety Tether Key Handlebar Adorner Bolt (M8x45) M8 Cap Nut Foam Grip Ø34xØ30x260 mm. Spacer Ø14.2xØ10.5x19 mm. Cap Nut Bolt (M10x85) Nylon Nut (M10) Bolt (M8x16) Cable Switch/PCB Safety Tube A Safety Tube B Bolt (M8x40) Spring Washer (M8) Nylon Washer Ø16.5xØ8.5x2.0 mm. Spring Knob
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Quantity 2 1 1 4 1 1 1 2 1 1 1 1 2 4 4 2 2 2 2 4 23 1 1 1 2 27 2 1
PARTS LIST
Part #
PARTS LIST
Part #
Description
058 059 060 061 062 063 064 065 066 067 068 069 070 071 072 073 074
Foot Pad Left Rear Cap Right Rear Cap Incline Beam End Cap for Incline Beam Bolt (M10x40) Bushing Ø 16xØ 10.5x15.5 mm. Tapping Screw (ST4x10) Wire for Fuse Box Fuse Box Wire Cap Bolt (M8x35) Bolt (M8x12) Bolt (M8x45) Bolt (M4x12) Carriage Bolt (M8x45) Spacer Ø 14xØ 10x5.5 mm.
Quantity 2 1 1 1 2 2 2 4 1 1 1 2 2 2 3 2 2
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Part #
Description
075 076 077 078 079 080 081 082 083 084 085 086 087 088 089 090 091
Round Head Bolt (M8x45) Nylon Nut (M4) End Cap ( 25) End Cap ( 20) Cable, Power Plug Vibration Control Head Control Head Support Support Frame Sit-Up Frame Bottom Frame Waist Twisting Disk Support Waist Twisting Disk Massage Belt Heel Holder Ø 75xØ 25x115 Round End Cap Pin M8x50mm Dumbbell
Quantity 2 3 1 4 1 1 1 1 1 1 1 1 1 4 4 1 2
Description
Quantity
29
Nylon Nut (M8)-----------------------------------------------------------------------------------------------2
43
Bolt (M8x45)------------------------------------------------------------------------------------------------- 4
50
Bolt (M8x16)------------------------------------------------------------------------------------------------- 12
55
Spring Washer (M8)--------------------------------------------------------------------------------------- 10
Allen Wrench/Screwdriver 1 PC
Wrench 1 PC
Allen Wrench 1PC
Silicone Oil (6 ml) 1 PC
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HARDWARE PACKING LIST & TOOLS
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ASSEMBLY INSTRUCTIONS
Step 1 Connect the Sensor Cable I (38) from the Base Frame (2) to the Sensor Cable II (39) from the Right Handrail (35) and then attach the Right and Left Handrails (35, 34) to the Base Frame (2) with six M8x16 Bolts (50) and M8 Spring Washers (55).
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Step 2 Connect the Sensor Cable II (39) from the Right Handrail (35) to the Sensor Cable III (40) from the Handlebar (36) and the attach the Handlebar (36) onto the Right and Left Handrails (35, 34) with two Handlebar Adorners (42) and four M8x45 Bolts (43).
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Step 3 Remove two M8x45 Carriage Bolts (73), M8 Spring Washers (55), and M8 Cap Nuts (44) from the Computer Bracket (7). Then attach the Computer Bracket (7) to the Handlebar (36) with two M8x45 Carriage Bolts (73), M8 Spring Washers (55), and M8 Cap Nuts (44) that were removed.
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Step 5 Remove four M8x16mm Bolts (50) and M8 Spring Washers (55) from the Right and Left Handrails (35, 34). Then attach the Control Head Support (81) onto the Right and Left Handrails (35, 34) with four M8x16mm Bolts (50) and M8 Spring Washers (55) that were removed.
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Step 6 Remove four M8x16mm Bolts (50) and M8 Spring Washers (55) from the bottom of the Vibration Control Head (80). Then attach the Vibration Control Head (80) onto the plate of the Control Head Support (81) with four M8x16mm Bolts (50) and M8 Spring Washers (55) that were removed.
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ASSEMBLY INSTRUCTIONS
Step 4 4 Remove four M5x10 Bolts (8) from the back of the Computer (6). Connect the Sensor Cable III (40) from the Handlebar (36) to the socket on the back of the Computer (6). Then attach the Computer (6) onto the Computer Bracket (7) with four M5x10 Bolts (8) that were removed. Finally, install the Safety Tether Key (41) onto the Computer (6).
ASSEMBLY INSTRUCTIONS
Step 7 Attach the Bottom Frame (84) to the Base Frame (2) with four M8x16mm Bolts (50) and M8 Spring Washers (55).
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Step 8 Remove two M8x16mm Bolts (50) and M8 Spring Washers (55) from the Bottom Frame (84). Then attach the Sit-Up Frame (83) onto the Bottom Frame (84) with two M8x16mm Bolts (50) and M8 Spring Washers (55) that were removed.
Step 9 Attach the Support Frame (82) onto the Sit-Up Frame (83) with two M8x16mm Bolts (50) and M8 Nylon Nuts (29).
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11 Step 11 Remove the M8 Nylon Nut (29) and M8x40mm Bolt (54) from the Waist Twisting Disk Support (85). Then attach the Waist Twisting Disk Support (85) onto the Sit-Up Frame (83) with the M8 Nylon Nut (29) and M8x40mm Bolt (54) that were removed. Remove the Pin (90) from the upper hole of the Sit-Up Frame (83) and then pull the Waist Twisting Disk Support (85) up in the upright position. Insert the Pin (90) into the holes on the Waist Twisting Disk Support (85) and Sit-Up Frame (83) to lock the Waist Twisting Disk Support (85) in the upright position. (See small diagram of figure 10.)
Step 12 Install the Massage Belt (87) to the belt connectors of the Vibration Control Head (80). Place two Dumbbells (91) onto the Sit-Up Frame (83).
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ASSEMBLY INSTRUCTIONS
Step 10 Remove two M8x16mm Bolts (50) and M8 Spring Washers (55) from the Control Head Support (81). Then attach the Control Head Support (81) onto the Support Frame (82) with two M8x16mm Bolts (50) and M8 Spring Washers (55) that were removed.
FOLDING UP & INCLINE ADJUSTMENT
Folding Up the Treadmill Place one hand on the rear end of deck and the other hand to pull the Spring Knob, then lift the deck up from the rear of treadmill until the Spring Knob "pops" down into the locked position. (See diagrams A and B.) Check the Spring Knob is "pop" down into the locked position before moving the treadmill.
Setting Down the Treadmill Place one hand on the rear end of deck and the other hand to pull the Spring Knob, then lower the deck down from the rear of treadmill until the Spring Knob "pops" down into the locked position. (See diagrams C and D.) TO PREVENT INJURY PLEASE MAKE SURE YOU HAVE A FIRM HOLD WHEN LIFTING UP OR SETTING DOWN THE DECK.
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C D
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Incline Adjustment
A Place one hand on the rear end of deck. Lift the deck up then adjust the Incline Beam to the desired position. Please refer to the diagrams A and B.
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B
Press the Master Power Switch that is located at the front of the treadmill to ON position. Before beginning a workout session ensure that the Safety Tether Key is properly installed onto the Computer Console and the Safety Clip is securely attached to an article of your clothing. Always begin the treadmill standing on the side rails, not on the running belt. Press the START button and then press the SPEED + button, the running belt starts moving with the speed at 0.8km/h. You may press the SPEED + or SPEED button on the computer to increase or decrease the running speed during exercise. Each increment or decrement is 0.2 km/h. The speed range is from 0.8km/h to 12km/h. The TIME window will display your elapsed workout time from 0:00 to 99:59 minutes per 1 second increment. The DISTANCE window will display the accumulative distance traveled during workout. Distance starts counting up from 0.0 to 99.9km per 0.1km/h increment. The CALORIES window will display the total accumulated calories burned during workout. Calorie starts counting up from 0 to 999 calories per 1 calorie increment. During training, you may press the STOP button to stop the treadmill running at any time, or pull up the safety tether key to stop the treadmill running.
Button Functions: START: To start training. STOP: To stop training. MODE: To select each mode (time, distance, or calories) for target presetting. Press the MODE button for 3 second will reset the values of time, distance, or calories to zero. SET: To set each mode (time, distance, or calories) for target presetting. SPEED +: Speed up adjustment during exercise. SPEED -: Speed down adjustment during exercise.
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COMPUTER OPERATION
Quick Start:
COMPUTER OPERATION
Computer Functions: TIME: Displays your elapsed workout time in minutes and seconds. Press the START button and then press the SPEED + button, the running belt starts moving with the speed at 0.8km/h. You may press the SPEED + or SPEED - button on the computer to increase or decrease the running speed during exercise. Time starts counting up from 0:00 to 99:59 per 1 second increment. You may also preset target time before training. Press the MODE button to select TIME mode when it is flash and then press the SET button to preset target time. Each increment is 1 minute. Press the MODE button for 3 seconds will reset the target values of time to zero. The preset target time range is from 0:00 to 99:00 minutes. Once you preset target time, press the START button and then press the SPEED + button, the running belt starts moving with the speed at 0.8km/h. You may press the SPEED + or SPEED - button on the computer to increase or decrease the running speed during exercise. Time starts counting down from preset target time to 0:00 per 1 second backward. When the preset target time counts down to 0:00, the computer will begin beeping to remind you and the running belt will stop automatically. SPEED: Display the current running speed from the minimum 0.8km/h to the maximum 12km/h. You may also press the SPEED + or SPEED - button on the computer to speed up or down your running speed during exercise. DISTANCE: Displays the accumulative distance traveled during workout. Press the START button and then press the SPEED + button, the running belt starts moving with the speed at 0.8km/h. You may press the SPEED + or SPEED - button on the computer to increase or decrease the running speed during exercise. Distance starts counting up from 0.0 to 99.9km per 0.1km increment. You may also preset target distance before training. Press the MODE button to select DISTANCE mode when it is flash and then press the SET button to preset target distance. Each increment is 0.1km. Press the MODE button for 3 seconds will reset the target values of distance to zero. The preset target distance range is from 0.0 to 99.9km. Once you preset target distance, press the START button and then press the SPEED + button, the running belt starts moving with the speed at 0.8km/h. You may press the SPEED + or SPEED - button on the computer to increase or decrease the running speed during exercise. Distance starts counting down from preset target distance to 0.0 per 0.1km backward. When the preset target distance counts down to 0.0, the computer will begin beeping to remind you and the running belt will stop automatically.
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COMPUTER OPERATION
CALORIES: Displays the total accumulated calories burned during workout. Press the START button and then press the SPEED + button, the running belt starts moving with the speed at 0.8km/h. You may press the SPEED + or SPEED - on the computer to increase or decrease the running speed during exercise. Calorie starts counting up from 0 to 999 calories per 1 calorie increment. You may also preset target calories before training. Press the MODE button to select CALORIES mode when it is flash and then press the SET button to preset target calories. Each increment is 1 calorie. Press the MODE button for 3 seconds will reset the target values of calorie to zero. The preset target calories range is from 0 to 999 calories. Once you preset target calories, press the START button and then press the SPEED + button, the running belt starts moving with the speed at 0.8km/h. You may press the SPEED + or SPEED - button on the computer to increase or decrease the running speed during exercise. Calories start counting down from preset target calories to 0 per 1 calorie backward. When the preset target calories count down to 0, the computer will begin beeping to remind you and the running belt will stop automatically.
CARE, MAINTENANCE & TROUBLE SHOOTING GUIDE
WARNING: To prevent electrical shock, please turn off and unplugged the treadmill before cleaning or routine maintenance. CLEANING The treadmill can be cleaned with a soft cloth and mild detergent. Do not use abrasives or solvents. Be careful not get excessive moisture on the display panel as this might cause an electrical hazard or electronics to fail. Please keep the treadmill, specially, the console, out of direct sunlight to prevent screen damage. STORAGE Store the treadmill in a clean and dry environment. Ensure the master power switch is off and is at the off position and the power plug is un-plugged from the electrical wall outlet. TROUBLE SHOOTING GUIDE Problem
Potential Cause 1. Not plugged in.
Treadmill will not start.
2. Safety tether key not installed. 3. House circuit breaker tripped. 4. Treadmill circuit breaker tripped.
Running belt slips. Running belt hesitates When stepped on. Running belt is off centered.
Running belt not tight enough.
Corrections 1. Put the power plug into the electrical wall outlet. 2. Install the safety tether key. 3. Reset or have an electrician replace the breaker in home. 4. Wait five minutes and then press the switch back in. Adjust running belt tension.
1. Not enough lubrication applied onto the running deck. 2. Running belt too tight.
1. Apply silicone lubricant.
Running belt tension not even across the rear roller.
Center the running belt.
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2. Adjust running belt tension.
The running belt is adjusted at the factory; it may come loose during transportation and from use. After prolong use of running, the belt will stretch out. If the running belt is shifting to the left, turn on the main power switch of treadmill and let the running belt run at the speed of 2~3 km/h. Using the hex key provided, turn the left rear roller adjustment bolt 1/4 turn in the clockwise direction. You should see the belt start to correct itself by moving back toward the center. Repeat the above procedure until the running belt is centered. If the running belt is shifting to the right, turn on the main power switch of treadmill and let the running belt run at the speed of 2~3 km/h. Using the hex key provided, turn the right rear roller adjustment bolt 1/4 turn in the clockwise direction. You should see the belt start to correct itself by moving back toward the center. Repeat the above procedure until the running belt is centered. If the running belt is slipping during use, turn off and unplugged the treadmill. Using the hex key provided, turn both left and right rear roller adjustment bolts 1/4 turn in the clockwise direction for the same distance, turn on the main power switch of treadmill and let the running belt run at the speed of 2~3 km/h. You should now walk on to the running belt to determine if the running belt is still slipping. Repeat the above procedure until the running belt is not slipping.
Lubrication The treadmills have already been spread with "Silicone Oil" in advance before leaving the manufacturing plant. Silicone oil is without volatility and has gradually permeated through the running belt. There will be no need to re-spread the oil in normal circumstances. To maintain the running belt, we have included a small bottle of "Silicone Oil". "Silicone Oil" may be re-spread once the resistance has been increased and the running belt starts rubbing against the running deck. To hold open the running belt from two sides, apply the silicone oil with an even motion on the center of the running deck. Allow the silicone oil to 'set' for one minute before using the treadmill. Attention: Only use "Silicone Oil" lubricants for this equipment. In addition, do not add any other oil ingredient; otherwise the treadmill will bedamaged. Do not over-lubricate the walking board. Excess lubricant should be wiped off with a clean towel.
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RUNNING BELT ADJUSTMENT & LUBRICATION
Running Belt Adjustment:
HOW TO USE
Waist Twisting Disc with Resistance Cords The Waist Twisting Disk helps the user shape up the waists, inner thighs, and buttocks rapidly.
Instructions: Put your feet on the waist twisting disc, twist your waist and abdomen at the left and right sides, meanwhile, you may also use resistance cords to strengthen your shoulders, arms, and chest.
Vibration Control Head with Massage Belt Massage belt allows you to direct the massage to different areas of your body. You can position the massage belt on your thighs, belly, hips, waist and buttocks as well as massage thoroughly your shoulders, your chest muscles or your entire back.
Instructions: Position massage belt prior to starting the machine. Plug the wire from the vibration control head into the electrical wall outlet. Then press the power switch on the vibration control head to ON position. Start at 5 minutes and work different body parts consecutively. Shoulder Position Stand on the floor facing the vibration control head. Wrap the massage belt across the shoulder on each side. Underarm Position Stand on the floor facing the vibration control head. Wrap the massage belt around the upper body just under the arms to massage the chest muscles. Waist Position Stand on the floor facing the vibration control head. Wrap the massage belt around waist to exercise. Belly Position Stand on the floor facing away from the vibration control head. Wrap the massage belt around belly to massage your belly. Hip Position Stand on the floor facing away from the vibration control head. Wrap the massage belt around lower hip to massage the hip muscles.
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Strengthen your abdominal muscles.
Instructions: Lie on your back on the running belt with legs on the heel holders ahead. Both feet hook on to the heel holders on the sit-up frame. Place your hands across your chest, or behind your head. First lie down, and then sit up. You can also do other exercises with dumbbells.
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HOW TO USE
Sit-Up Frame
WARM UP AND COOL DOWN ROUTINE
A good exercise program consists of a warm-up, aerobic exercise, and a cool down. Do the entire program at least two to three times a week, resting for a day between workouts. After several months you can increase your workouts to four or five times per week. AEROBIC EXERCISE is any sustained activity that sends oxygen to your muscles via your heart and lungs. Aerobic exercise improves the fitness of your lungs and heart. Aerobic fitness is promoted by any activity that uses your large muscles eg: legs, arms and buttocks. Your heart beats quickly and you breathe deeply. An aerobic exercise should be part of your entire exercise routine. The WARM-UP is an important part of any workout. It should begin every session to prepare your body for more strenuous exercise by heating up and stretching your muscles, increasing your circulation and pulse rate, and delivering more oxygen to your muscles. COOL DOWN at the end of your workout, repeat these exercises to reduce soreness in tired muscles.
HEAD ROLLS Rotate your head to the right for one count, feeling the stretch up the left side of your neck, then rotate your head back for one count, stretching your chin to the ceiling and letting your mouth open. Rotate your head to the left for one count, then drop your head to your chest for one count. SHOULDER LIFTS Lift your right shoulder toward your ear for one count. Then lift your left shoulder up for one count as you lower your right shoulder.
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QUADRICEPS STRETCH With one hand against a wall for balance, reach behind you and pull your right foot up. Bring your heel as close to your buttocks as possible. Hold for 15 counts and repeat with left foot.
INNER THIGH STRETCH Sit with the soles of your feet together and your knees pointing outward. Pull your feet as close to your groin as possible. Gently push your knees toward the floor. Hold for 15 counts.
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WARM UP AND COOL DOWN ROUTINE
SIDE STRETCHES Open your arms to the side and lift them until they are over your head. Reach your right arm as far toward the ceiling as you can for one count. Repeat this action with your left arm.
WARM UP AND COOL DOWN ROUTINE
TOE TOUCHES Slowly bend forward from your waist, letting your back and shoulders relax as you stretch toward your toes. Reach as far as you can and hold for 15 counts.
HAMSTRING STRETCHES Extend your right leg. Rest the sole of your left foot against your right inner thigh. Stretch toward your toe as far as possible. Hold for 15 counts. Relax and then repeat with left leg.
CALF/ACHILLES STRETCH Lean against a wall with your left leg in front of the right and your arms forward. Keep your right leg straight and the left foot on the floor; then bend the left leg and lean forward by moving your hips toward the wall. Hold, then repeat on the other side for 15 counts.
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