Transport 26680 - Exercise bike Life Gear - Free user manual and instructions

USER MANUAL Transport 26680 Life Gear

TRANSPORT ML MAGNETIC RECUMBENT BIKE ITEM NO.: 26680

LifeGear

Get active for life

Line drawing of a stationary exercise bike with adjustable arms and headboard (no text or symbols)

OWNER'S MANUAL

IMPORTANT: Read all instructions carefully before using this product. Retain this owner's manual for future reference. The specifications of this product may vary from this photo, subject to change without notice.

TABLE OF CONTENTS

WARRANTY 1

SAFETY INSTRUCTIONS 2

PARTS LIST 3

HARDWARE PACKING LIST 5

TOOLS 5

OVERVIEW DRAWING 6

ASSEMBLY INSTRUCTIONS 7

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

SAFETY INSTRUCTIONS

Basic precautions should always be followed, including the following safety instructions when using this equipment: Read all instructions before using this equipment.

1. Read all the instructions in this manual and do warm up exercises before using this equipment.
2. Before exercise, in order to avoid injuring the muscle, warm-up exercise of every position of the body is necessary. Refer to Warm Up and Cool Down Routine page. After exercise, relaxation of the body is suggested for cool-down.
3. Please make sure all parts are not damaged and fixed well before use. This equipment should be placed on a flat surface when using. Using a mat or other covering material on the ground is recommended.
4. Please wear proper clothes and shoes when using this equipment; do not wear clothes that might catch any part of the equipment; remember to tighten the pedaling straps.
5. Do 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.
6. Do not use the equipment outdoors.
7. This equipment is for household use only.
8. Only one person should be on the equipment while in use.
9. Keep children and pets away from the equipment while in use. This machine is designed for adults only. The minimum free space required for safe operation is not less than two meters.
10. If you feel any chest pains, nausea, dizziness, or short of breath, you should stop exercising immediately and consult your physician before continuing.
11. The maximum weight capacity for this product is 110 kgs.

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.

CAUTION: Read all instructions carefully before operating this product.

Retain this Owner's Manual for future reference.

PARTS LIST

No.	Description	Qty		No.	Description
001	Computer (RD-93306) 1 028	Front M	Main Frame 80x40x2 1
002	Extension Sensor Wire B L=500mm	1 029	Left Foot Pedal (YH-30X) 1
003	Extension Hand Pulse Sensor Wire D L=500mm	2 030	Cover Cap ∅40x∅25x10 2
004	Screw ST4.2x20mm 5 031	Screw	ST4.2x25mm 11
005	Front Handlebar Foam Grip ∅33x∅27x500	2 032	Phillips Self Tapping Screw ST4.2x25mm			4
006	Wire Plug ∅12.1	3 033	Left Shroud			1
007	Front Handlebar ∅25x1.5	1 034	Hexagon Nut 7/8"			1
008	Front Decorative Cover for Front Post	1 035	Washer ∅34.5x∅23x2.5			1
009	Screw ST2.9x16mm	8 036	Bearing Nut II 7/8"			1
010	Extension Hand Pulse Sensor Wire C L=350mm	1 037	Bearing			2
011	Bolt M5x30	1 038	Bearing Cup			2
012	Big Curve Washer ∅5 1 039 Screw	ST2.9x12mm			2
013	Front Post ∅76x1.5	1 040	Sensor with Wire L=750mm			1
014	Tension Control Knob L=170mm	1 041	Bearing Nut I 15/16"			1
015	Front Handlebar T-Knob M8x75	1 042	Washer ∅40x∅24x3			1
016	Spacer ∅12x1.5x50	1 043	Belt Pulley with Crank ∅260 J6			1
017	Rear Decorative Cover for Front Post	1 044	Belt PJ390 J6			1
018	Bolt M8x15mm	16 045	Right Shroud			1
019	Curve Washer ∅8	4 046	Right Foot Pedal (YH-30X)			1
020	Front Post Cover		Nut M10x1.0
021	Front Left Stabilizer End Cap	1 048	Erbolt M6x36			2
022	Nylon Nut M6	2 049	Tension Bracket			2
023	Transport Wheel ∅45x19	2 050	Spring Washer ∅6			2
024	Bolt M6x40	2 051	Nut M6			2
025	Bolt M8x90mm	2 052	Flywheel ∅250			1
026	Front Stabilizer ∅76x1.5	1 053	Washer ∅16x∅8x1.5t			18
027	Front Right Stabilizer End Cap	1 054	Nylon Nut M8			2

2

PARTS LIST

No.	Description	Qty		No.	Description
055	Idle Wheel 1 073 Triangle Knob	M12x	58 1
056	Idle Wheel Bracket 1 074 Rear Handle	Handle	bar	Round End Cap 2
057	Bolt M8x20mm 1 075 Hand Pulse Sensor with Wire L=750mm					2
058	Spring ∅18x92x∅3 1 076	Rear	Handle	with Wire L=750mm
059	Screw ST4.8x20mm	2	077	Bolt M8x45mm		2
060	Left Rear Main Frame Cover	1	078	Rear Handlebar ∅76x1.5		1
061	Hand Pulse Sensor Extension Wire AL=1000mm	1	079	Seat Sliding Tube 53x23x2		1
062	Rear Stabilizer End Cap	2	080	Bolt M6x15		8
063	Adjustable Leveler M10	2	081	Seat Cushion 420x250x60		1
064	Carriage Bolt M8x90mm	2	082	Back and Seat Support Bracket 53x23x2		1
065	Nut M10	2	083	Backrest and Seat Support Bracket End Cap		1
066	Rear Stabilizer ∅76x1.5	1	084	Back Cushion x400x430x90		1
067	Rear Main Frame 80x40x1.5	1	085	Bolt M8x30mm		2
068	Big Curve Washer ∅20x∅8x1.5t	6	086	Tension Cable L=950mm		1
069	Cap Nut M8	4	087	Washer ∅6x∅18		8
070	Right Rear Main Frame Cover	1	088	Extension Hand Pulse Sensor Wire BL=1000mm		1
071	Round Knob M16x1.5	1	089	Extension Sensor Wire AL=350mm		1
072	Bushing	2

HARDWARE PACKING LIST

(4) Screw ST4.2x20mm 3 PCS

(9) Screw ST2.9x16mm 8 PCS

(15) Front Handlebar T-Knob M8x75 1 PC

(16) Spacer ∅12x1.5x50 1 PC

(25) Bolt M8x90mm 2 PCS

(53) Washer ∅16x∅8x1.5t 2 PCS

(64) Carriage Bolt M8x90mm 2 PCS

(68) Big Curve Washer ∅20x∅8x1.5t 6 PCS

(69) Cap Nut M8 4 PCS

(77) Bolt M8x45mm 2 PCS

TOOLS

Simple line drawing of a bent L-shaped pipe or angle (no text or symbols)

Allen Wrench S6 1 PC

Simple line drawing of a mechanical tool with a circular head and hexagonal base (no text or symbols)

Multi Hex Tool with Phillips Screwdriver S10, S13, S14, S15 1 PC

OVERVIEW DRAWING

Exploded view diagram of a mechanical device with numbered parts for identification

ASSEMBLY INSTRUCTIONS

28 53 18 53 85 88 18 61 67 61

Tool:

Simple L-shaped line drawing with no text, numbers, or symbols

Allen Wrench S6

1. Rear Main Frame Installation

Remove two M8x30mm Bolts (85), four M8x15mm Bolts (18), and six ∅16x∅8x1.5t

Washers (53) from the Rear Main Frame (67). Remove bolts with the S6 Allen Wrench provided.

Connect the Hand Pulse Sensor Extension Wire A (61) from the Rear Main Frame (67) to the Hand Pulse Sensor Extension Wire B (88) from the Front Main Frame (28).

Attach the Rear Main Frame (67) into the Front Main Frame (28) with two M8x30mm Bolts (85), four M8x15mm Bolts (18), and six ∅16x∅8x1.5t Washers (53) that were removed.

Tighten bolts with the S6 Allen Wrench provided.

Tool: Multi Hex Tool with Phillips Screwdriver S10, S13, S14, S15 Allen Wrench S6

2. Front and Rear Stabilizers Installation

Position the Front Stabilizer (26) in front of Front Main Frame (28) and align bolt holes. Attach the Front Stabilizer (26) onto the front curve of the Front Main Frame (28) with two M8x90mm Bolts (25) and two ∅20x∅8x1.5t Big Curve Washers (68). Tighten bolts and curve washers with the S6 Allen Wrench provided.

Position the Rear Stabilizer (66) behind the Rear Main Frame (67) and align bolt holes. Attach the Rear Stabilizer (66) onto the rear curve of the Rear Main Frame (67) with two M8x90mm Carriage Bolts (64), two ∅20x∅8x1.5t Big Curve Washers (68), and two M8 Cap Nuts (69). Tighten cap nuts and bolts with the Multi hex Tool with Phillips Screwdriver provided.

Install two M10 Adjustable Levelers (63) with two M10 Nuts (65) onto the Rear Stabilizer (66).

Hardware:

4 Big Curve Washers (∅20x∅8x1.5t)
(M8×90mm)
2 Cap Nuts (M8) 2 Bolts (M8)

Technical diagram of an exercise machine with numbered components and labeled parts

Tool:

Simple line drawing of a bent pipe or angle bracket (no text or symbols)

Allen Wrench S6

Pure technical line drawing of a mechanical tool or component without any text, numbers, or symbols

Multi Hex Tool with Phillips Screwdriver S10, S13, S14, S15

3. Right/Left Foot Pedals and Back/Seat Support Bracket Installation

The Cranks, Foot Pedals, Pedal Shafts and Pedal Straps are marked "R" for Right and "L" for Left.

Insert the pedal shaft of Left Foot Pedal (29) into threaded hole in the left Crank (43). Turn the pedal shaft by hand in the counter-clockwise direction until snug.

Note: DO NOT turn the pedal shaft in the clockwise direction, doing so will strip the threads.

Tighten the pedal shaft of Left Foot Pedal (29) with the Multi Hex Tool with Phillips Screwdriver provided.

Insert pedal shaft of Right Foot Pedal (46) into threaded hole in right Crank (43). Turn the pedal shaft by hand in the clockwise direction until snug.

Tighten pedal shaft of Right Foot Pedal (43) with the Multi Hex Tool with Phillips Screwdriver provided.

Remove eight M8x15mm Bolts (18), eight ∅16x∅8x1.5t Washers (53), and the Seat Sliding Tube (79) from the Back and Seat Support Bracket (82). Remove bolts with the S6 Allen Wrench provided.

Insert the Seat Sliding Tube (79) into the Bushings (72) of the Rear Main Frame (67). Attach the Seat Sliding Tube (79) to the Back and Seat Support Bracket (82) with eight

M8x15mm Bolts (18) and eight ∅16x∅8x1.5t Washers (53) that were removed. Tighten bolts with the S6 Allen Wrench provided. Adjust the seat position and insert the Round Knob (71) and Triangle Knob (73). Turn the Round Knob (71) and Triangle Knob (73) in the clockwise direction to tighten.

89 10 13 14 18 19 19 18 20 10 14 86 89 40 88 28

A 86 14 B 14 86

Simple line drawing of a right-angle pipe or elbow joint (no text or symbols)

Allen Wrench S6

4. Front Post and Front Post Cover Installation

Remove four M8x15mm Bolts (18) and four ∅8 Curve Washers (19) from the Front Main Frame (28). Remove bolts and curve washers with the S6 Allen Wrench provided.

Slide the Front Post Cover (20) up to the Front Post (13).

Put the cable end of resistance cable of Tension Control Knob (14) into the spring hook of Tension Cable (86) as shown in drawing A of figure 4. Pull the resistance cable of Tension Control Knob (14) up and force it into the gap of metal bracket of Tension Cable (86) as shown in drawing B of figure 4.

Connect the Extension Hand Pulse Sensor Wire B (88) and Sensor Wire (40) from the Front Main Frame (28) to the Extension Hand Pulse Sensor Wire C (10) and Extension Sensor Wire A (89) from the Front Post (13).

Insert the Front Post (13) onto the tube of the Front Main Frame (28) and secure with four M8x15mm Bolts (18) and four ∅8 Curve Washers (19) that were removed. Tighten bolts and curve washers with the S6 Allen Wrench provided.

Slide the Front Post Cover (20) down to the Front Post (13).

Tool: Allen Wrench S6 Multi Hex Tool with Phillips Screwdriver S10, S13, S14, S15

5. Seat/Back Cushions and Rear Handlebar Installation

Remove eight M6x15 Bolts (80) and eight ∅6x∅18 Washers (87) from the back of the Seat and Back Cushions (81, 84). Remove bolts with the Multi Hex Tool with Phillips Screwdriver provided. Then attach the Seat and Back Cushions (81, 84) onto the Back and Seat Support Bracket (82) with eight M6x15 Bolts (80) and eight ∅6x∅18 Washers (87) that were removed. Tighten bolts with the Multi Hex Tool with Phillips Screwdriver provided.

Attach the Rear Handlebar (78) onto the Back and Seat Support Bracket (82) with two M8x45mm Bolts (77), two ∅20x∅8x1.5t Big Curve Washers (68), two ∅16x∅8x1.5t Washers (53), and two M8 Cap Nuts (69). Tighten nuts and bolts with the Multi Hex Tool with Phillips Screwdriver and S6 Allen Wrench provided.

Connect the Hand Pulse Sensor Extension Wire A (61) from the Rear Main Frame (67) to the Hand Pulse Sensor with Wires (75) from the Rear Handlebar (78).

Hardware:

2 Bolts (M8x45mm)

2 Big Curve Washers ( 20×8×1.5t )

(∅16x∅8x1.5t)

2 Cap Nuts (M8) 2 Washers

Tool: Multi Hex Tool with Phillips Screwdriver S10, S13, S14, S15

6. Front Handlebar, Front/Rear Decorative Covers for Front Post, and Computer Installation

Place the Front Handlebar (7) through clamp on the top end of the Front Post (13). Connect the Extension Hand Pulse Sensor Wire C (10) and Extension Sensor Wire A (89) from the Front Post (13) to the Extension Hand Pulse Sensor Wires D (3) and Extension Sensor Wire B (2) from the Front Handlebar (7). Hold the Front Handlebar (7) in desired position and fasten Front/Rear Decorative Covers for Front Post (8, 17), M8x75 Front Handlebar T-Knob (15), and ∅12x1.5x50 Spacer (16) onto clamp and tighten Front/Rear Decorative Covers for Front Post (8, 17) with one ST4.2x20mm Screw (4) and eight ST2.9x16mm Screws (9). Tighten screws with the Multi Hex Tool with Phillips Screwdriver provided.

NOTE: M8x75 Front Handlebar T-Knob should be tightly secured before using. Connect the Extension Hand Pulse Sensor Wires D (3) and Extension Sensor Wire B (2) to the wires that come from the Computer (1). Then install the Computer (1) to the Front Handlebar (7) by inserting the Computer (1) into the Front Handlebar (7), using two ST4.2x20mm Screws (4). Tighten screws with the Multi Hex Tool with Phillips Screwdriver provided.

Hardware:

3 Screws (ST4.2x20mm)

8 Screws (ST2.9x16mm)

1 Front Handlebar T-Knob (M8x75)

1 Spacer (Ø12x1.5x50)

Open the battery cover on the back of the computer and place two "SIZE-AA" batteries into the battery housing. The LCD computer screen segments test for 2 seconds. The time, date, year, and temperature will show up after a long beep for 2 seconds. You may change the settings. To set the time first, starting with hours, press the SET button to change the hours and then press the MODE button to confirm the hours. The minutes will begin blinking, press the SET button to change the minutes and press the MODE button to confirm the minutes. The year will begin blinking, press the SET button to change the year and press the MODE button to confirm the year. The month will begin blinking, press the SET button to change the month and press the MODE button to confirm the month. The day will begin blinking, press the SET button to change the day and press the MODE button to confirm the day. After set up is done, the computer will display training mode. If you do not want to set the time, date, and year, please just keep press the MODE button, the computer will display training mode.

SPECIFICATIONS:

TIME 0:00-99:59 MIN: SEC

SPEED 0.0-99.9 KM/H

DISTANCE 0.00-99.99 KM

KJOULE (CALORIES) 0-9999 KCAL

PULSE 40-240 BEATS/MIN

BUTTON FUNCTIONS:

MODE: Press the MODE button to confirm the setting values in setting mode.

Press the MODE button to select each function of computer.

Press and hold the MODE button for 2 seconds, all data values will clear to zero.

SET: Press the SET button to set the setting values in setting mode.

Press the SET button to set data values of TIME, DISTANCE, CALORIES, or Pulse for target pre-setting.

RESET: Press RESET button to clear data values of TIME, DISTANCE, CALORIES, or Pulse to zero for target pre-setting.

Press and hold RESET button for 2 seconds, all data values will clear to zero.

RECOVERY: The Pulse Recovery is for personal orientation and compares the approximate pulse rate before and after training. You will notice that your fitness will improve with regular exercise. The Pulse Recovery feature is to be used directly after your workout. To use this function:

1) Grip the handlebar sensors with both your hands during exercise.
2) Press the RECOVERY button.
3) The time will countdown from 60 to 0 seconds. Grip the handlebar sensors with both your hands.
4) Your personal fitness Pulse Recovery level will appear on the display. When countdown is complete, the Pulse Recovery grade will be displayed.

Your ratings for Pulse Recovery are as follows:

F1.0\~F1.9 = Excellent F4.0\~F4.9 = Below Average

F2.0\~F2.9 = Good F5.0\~F5.9 = Not Good

F3.0\~F3.9 = Fair F6.0\~F6.9 = Poor

Note: If there is no pulse signal input within 5 seconds then the computer will display "Err". Please re-press the RECOVERY button to quit the "Err" message.

COMPUTER FUNTIONS:

AUTO ON/OFF: When you start to exercise or press any key on the computer, the computer will turn on. If you leave the equipment for 4 minutes, the power will turn off automatically. The computer screen will display time, date, year, and temperature.

SCAN: Press the MODE button until the screen displays SCAN; the computer will automatically scan the functions every 5 seconds.

TIME: Displays your elapsed workout time in minutes and seconds. When you start to exercise, time starts counting up from 0:00 to 99:59 minutes per 1 second increment. You may also pre-set target time in STOP mode before training. To set TIME press the MODE button until you see the TIME begin blinking. Press the SET button to change the time, each time you press the SET button TIME should change by 1 minute. Press the RESET button to clear the target time to zero. The pre-set target time range is from 00:00 to 99:00 minutes. Once you pre-set target time and then start to exercise, time starts counting down from pre-set target time to 0:00 per 1 second backward. When the pre-set target time counts down to 0:00, time will start to count up immediately and the computer will begin beeping to remind you.

SPEED/RPM: Display the current training speed and RPM. The split window of SPEED will display SPEED and RPM alternately every 5 seconds.

DISTANCE: Displays the accumulative distance traveled during workout. When you start to exercise, distance starts counting up from 0.00 to 99.99 km. You may also pre-set target distance in STOP mode before training. To set DISTANCE press the MODE button until you see the DISTANCE begin blinking. Press the SET button to change the distance, each time you press the SET button DISTANCE should change by 0.50 km. Press the RESET button to clear the target distance to zero. The pre-set target distance range is from 0.00 to

99.50 km. Once you pre-set target distance and then start to exercise, distance starts counting down from pre-set target distance to 0.00. When the pre-set target distance counts down to 0.00, distance will start to count up immediately and the computer will begin beeping to remind you.

KJOULE (CALORIES): Displays the total accumulated calories burned during workout. When you start to exercise, calories start counting up from 0 to 9999 KJOULE. You may also pre-set target calories in STOP mode before training. To set CALORIES press the MODE button until you see the KJOULE begin blinking. Press the SET button to change the calories, each time you press the SET button CALORIES change by 10 KJOULE. Press the RESET button to clear the target calories to zero. The pre-set target calories range is from 0 to 9990 KJOULE. Once you pre-set target calories and then start to exercise, calories start counting down from pre-set target calories to 0. When the pre-set target calories count down to 0, calories will start to count up immediately and the computer will begin beeping to remind you. (This data is a rough guide for comparison of different exercise sessions and should not be used in medical treatment).

PULSE: Displays your current heart rate figures after you grip the handlebar sensors with both your hands during exercise. To ensure the pulse readout is more precise, please always hold on to the handlebar grip sensors with two hands instead of just with one hand only when you try to test your heart rate figures. You may also pre-set target heart rate in STOP mode before training. To set PULSE press the MODE button until you see the PULSE begin blinking. Press the SET button to pre-set target heart rate. Press the RESET button to clear the target heart rate to zero. The pre-set heart rate range is from 72 to 240 beats per minute. Once you pre-set target heart rate and then start to exercise, please grip the handlebar sensors with both your hands during exercise. If the heart rate detected greater than the target heart rate, the computer will begin beeping to remind you.

HOW TO INSTALL THE BATTERIES:

1. Remove the battery cover at the rear of computer.
2. Place two "SIZE-AA" batteries into the battery housing.
3. Insure batteries are correctly positioned and battery springs are in proper contact with batteries.
4. Re-install the battery cover.
5. If the display is illegible or only partial legible, remove batteries and wait 15 seconds before reinstalling.

ADJUSTMENTS

Adjusting the Adjustable Leveler

Turn the adjustable leveler on the rear stabilizer as needed to level the recumbent bike.

Adjustable Leveler

Adjusting the Front Handlebar

Hold the front handlebar while loosening the front handlebar T-Knob. Adjust the front handlebar to the desired position and turn the front handlebar T-Knob in a clockwise direction to tighten.

NOTE: Continue to turn the front handlebar T-Knob until front handlebar is secure before exercising.

Front Handlebar T-Knob

Adjusting the Tension Control Knob

To increase the load, turn the tension control knob in a clockwise direction.

To decrease the load, turn the tension control knob in a counterclockwise direction.

Tension Control Knob

Adjusting the Seat Forward or Back

Release the triangle knob from the rear main frame. Turn the round knob in a counterclockwise direction until it can be pulled out. Pull out the round knob and then slide the back and seat support bracket back or forth direction to the suitable position. Lock the back and seat support bracket in place by releasing the round knob and sliding the back and seat support bracket back or forth slightly until the round knob "pops" down into the hole of the seat sliding tube. For added safety, tighten the round knob and triangle knob in a clockwise direction.

NOTE: When adjusting the seat back or forth direction, make sure the bushing does not exceed the mark line on the seat sliding tube.

Triangle Knob Round Knob

MAINTENANCE

Cleaning

The recumbent bike can be cleaned with a soft cloth and mild detergent. Do not use abrasives or solvents on plastic parts. Please wipe your perspiration off the recumbent bike after each use. Be careful not get excessive moisture on the computer display panel as this might cause an electrical hazard or electronics to fail.

Please keep the recumbent bike, specially, the computer console, out of direct sunlight to prevent screen damage.

Please inspect all assembly bolts and pedals on the machine for proper tightness every week.

Storage

Store the recumbent bike in a clean and dry environment away from children.

TROUBLESHOOTING

PROBLEM	SOLUTION
The recumbent bike wobbles when in use.	Turn the adjustable leveler on the rear stabilizer as needed to level the recumbent bike.
There is no display on the computer console.	1. Remove the computer console and verify the wires that come from the computer console are properly connected to the wires that come from the front handlebar.2. Check if the batteries are correctly positioned and battery springs are in proper contact with batteries.3. The batteries in the computer console may be dead. Change to new batteries.
There is no heart rate reading or heart rate reading or is erratic / inconsistent.	1. Make sure that the wire connections for the hand pulse sensors are secure.2. To ensure the pulse readout is more precise, please always hold on to the handlebar grip sensors with two hands instead of just with one hand only when you try to test your heart rate figures.3. Gripping the hand pulse sensors too tight. Try to maintain moderate pressure while holding onto the hand pulse sensors.
The recumbent bike makes a squeaking noise when in use.	The bolts may be loose on the recumbent bike, please inspect the bolts and tighten the loose bolts.

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.

Line drawing of a person's neck and shoulder (no text or symbols)

Line drawing of a person wearing a swimsuit (no text or symbols)

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.

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.

Line drawing of a person performing a stretching exercise with arms raised (no text or symbols)

Line drawing of a person in a stretching pose (no text or symbols)

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.

Line drawing of a seated person with hand on chin, no text or symbols present

Line drawing of a person bending forward with hands on hips (no text or symbols)

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.

Line drawing of a person kneeling and stretching their arm (no text or symbols)

Line drawing of a person in motion, possibly dancing or gesturing, with no text or symbols present.

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.