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ACCORD
ELLIPTICAL TRAINER
ITEM NO: 93470
OWNER’S MANUAL
IMPORTANT: Read all instructions carefully before using this product. Retain this
owners manual for future reference.
The specifications of this product may vary from this photo, subject to change without notice.
2014, Jan.
1
TABLE OF CONTENTS
WARRANTY ------------------------------------------------------------------------------- 2
IMPORTANT SAFETY INSTRUCTIONS ------------------------------------------- 3
PARTS LIST ------------------------------------------------------------------------------- 4
HARDWARE PACKING LIST --------------------------------------------------------- 6
TOOLS -------------------------------------------------------------------------------------- 7
OVERVIEW DRAWING ----------------------------------------------------------------- 8
ASSEMBLY INSTRUCTIONS --------------------------------------------------------- 9
OPERATING THE COMPUTER ------------------------------------------------------ 16
ADJUSTMENTS -------------------------------------------------------------------------- 18
MAINTENANCE -------------------------------------------------------------------------- 19
TROUBLESHOOTING ------------------------------------------------------------------ 19
WARM UP AND COOL DOWN ROUTINE ----------------------------------------- 20
2
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 offered only to the original owner and is not transferable. Proof of
purchase is required.
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
3
IMPORTANT SAFETY INSTRUCTIONS
Basic precautions should always be followed, including the following important
safety instructions when using this equipment. Read all instructions before using
this equipment.
1. Read all instructions and follow it carefully before using this equipment. Make sure the
equipment is properly assembled and tightened before use.
2. Before exercise, in order to avoid injuring the muscle, warm-up exercises are
recommended.
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 may catch any part of the equipment.
5. Do not attempt any maintenance or adjustments other than those described in this
manual. Should any problems arise, discontinue use and consult your local dealer.
6. Be careful when step on or leave the pedal always hold the handlebars first. Make the
pedal at your side at the lowest position, step on the pedal, and stride over the main
frame then step on the other pedal. When using, please hold the handlebar by hands,
make the pedals running smoothly by push or pull handlebars, then run the equipment
regularly by cooperation of hands and feet. After exercise, please also make one
pedal at the lowest position and leave your foot on the higher pedal first and then
another.
7. Do not use the equipment outdoors.
8. This equipment is for household use only. It is not a commercial model.
9. Only one person at a time should use this equipment.
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. Care should be taken in mounting or dismounting the equipment.
12. Do not allow children to use or play on the equipment. Keep children and pets away
from the equipment while in use. This machine is designed for adults use only. The
minimum free space required for safe operation is not less than two meters.
13. 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 people 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 Owners Manual for future reference.
4
PARTS LIST
No. Description Qty No. Description Qty
001 Main Frame 1 027 Nylon Nut M6 8
002L Left Foot Bar 1 028 Washer Ø6 6
002R Right Foot Bar 1 029 Hexagon Head Bolt M6x40 6
003L Left Handrail Arm 1 030 Tension Cable L=1200 1
003R Right Handrail Arm 1 031 Bolt Cap S14 2
004L Left Handrail Ø32x1.5 1 032 Screw ST4.2x25 5
004R Right Handrail Ø32x1.5 1 033L Foot Bar Cover-A 2
005 Front Post 1 033R Foot Bar Cover-B 2
006 Handlebar Ø28.6x1.5 1 034 Big Washer Ø8 2
007 Bolt M8x10 1 035 Bolt Ø15.8x62.5 2
008 Screw ST4.2x15 1 036 Left Foot Pedal 395x150x65 1
009 Cover Cap Ø50xØ26x10 2 037 Right Foot Pedal 395x150x65 1
010 Front Stabilizer 1 038 Front Stabilizer End Cap Ø50 2
011 Rear Stabilizer Ø50x1.5x480 1 039 Hexagon Head Bolt M6x48 2
012 Carriage Bolt M10x60 4 040 Transport Wheel Ø23xØ6x32 2
013 Rear Stabilizer End Cap Ø50 2 041 Bolt M8x15 8
014 Big Curve Washer Ø10 4 042 Curve Washer Ø20xØ8 8
015 Cap Nut M10 4 043 Hexagon Head Bolt M10x18 2
016L Bolt for left U Shape Bracket 1 044 Spring Washer Ø18xØ10.5x3 2
016R Bolt for right U Shape Bracket 1 045 Washer Ø28x5 2
017L Left Nylon Nut 1/2” 1 046
Powder Metal Bushing
Ø33xØ29xØ16x14x4
4
017R Right Nylon Nut 1/2” 1 047 Bolt M6x35 4
018 Wave Washer Ø28xØ17x0.3 2 048 Curve Washer Ø6 4
019
Powder Metal Bushing
Ø24.8xØ16x14
8 049 Bolt Cap S17 2
020 Spring Washer Ø8.0 2 050 Cap Nut M6 4
021 Bearing 6000Z 2 051 Plastic Bushing Ø32xØ16x5xØ50 2
022 Washer Ø40x24x3.0 1 052A Left Handrail Arm Cover-A 1
023 U Shape Bracket 2 052B Left Handrail Arm Cover-B 1
024 Nylon Nut M8 2 053A Right Handrail Arm Cover-A 1
025 Washer Ø16xØ8x1.5 3 053B Right Handrail Arm Cover-B 1
026 Hexagon Head Bolt M8x50 2 054 Tension Control Knob 1
5
PARTS LIST
No. Description Qty No. Description Qty
055 Screw ST2.9x12 8 074 Bearing Nut I 15/16” 1
056 Computer (HR1588BSP) 1 075 Bearing Nut II 7/8” 1
057 Bolt M5x12 7 076 Washer Ø34.5xØ23x2.5 1
058 Hand Pulse Sensor with Wire 2 077 Hexagon Nut 7/8” 1
059
Handrail Foam Grip
Ø31xØ37x480
2 078 Belt Pulley with Crank 6.5” 1
060
Handlebar Foam Grip
Ø21xØ27x360
2 079 Screw ST4.2x20 8
061 Handrail End Cap Ø32x1.5 2 080 M10 Nut for Flywheel 2
062 Handlebar End Cap Ø28.6x1.5 2 081 Flywheel Ø230x40x32 1
063
Phillips Self Tapping Screw
ST4.2x20
2 082 Belt PJ380 J6 1
064 Spring Washer Ø8 6 083 Idler Arm 1
065 Washer Ø30xØ10xδ2.5 2 084 Bolt M8x20 2
066
Powder Metal Bushing
Ø18xØ8x10
4 085 Eyebolt M6x36 2
067
Extension Sensor Wire
L=1100 mm
1 086 Tension Bracket 2
068 Sensor with Wire L=1400 mm 1 087 Spring Washer Ø6 2
069 Washer Ø20xØ6xδ1.5 1 088 Nut M6 2
070 Left Cover 1 089 Bolt M8x25 1
071 Right Cover 1 090 Bolt M6x10 1
072 Bearing Cup 2 091
Extension Hand Pulse Sensor
Wire L=200 mm
2
073 Ball Bearing 2
6
HARDWARE PACKING LIST
(12) Carriage Bolt
M10x60
4 PCS
(14) Big Curve Washer Ø10
4 PCS
(15) Cap Nut M10
4 PCS
(16L) Bolt for left U
Shape Bracket
1 PC
(16R) Bolt for right U
Shape Bracket
1 PC
(17L) Left Nylon Nut 1/2”
1 PC
(17R) Right Nylon Nut 1/2”
1 PC
(18) Wave Washer
Ø28xØ17x0.3
2 PCS
(20) Spring Washer Ø8.0
2 PCS
(27) Nylon Nut M6
6 PCS
(28) Washer Ø6
6 PCS
(29) Hexagon Head Bolt
M6x40
6 PCS
(31) Bolt Cap S14
2 PCS
(79) Screw ST4.2x20
4 PCS
(47) Bolt M6x35
4 PCS
(48) Curve Washer Ø6
4 PCS
(49) Bolt Cap S17
2 PCS
(50) Cap Nut M6
4 PCS
(55) Screw ST2.9x12
8 PCS
7
TOOLS
Allen Wrench 5mm
1 PC
Allen Wrench 8mm
1 PC
Multi Hex Tool
1 PC
Multi Hex Tool with Phillips Screwdriver
S8, S13, S14, S15
1 PC
9
ASSEMBLY INSTRUCTIONS
1. Front and Rear Stabilizers Installation
Position the Front Stabilizer (10) in front of Main Frame (1) and align bolt holes.
Attach the Front Stabilizer (10) onto the front curve of the Main Frame (1) with two M10x60
Carriage Bolts (12), two Ø10 Big Curve Washers (14), and two M10 Cap Nuts (15).
Tighten cap nuts with the Multi Hex Tool provided.
Position the Rear Stabilizer (11) behind the Main Frame (1) and align bolt holes.
Attach the Rear Stabilizer (11) onto the rear curve of the Main Frame (1) with two M10x60
Carriage Bolts (12), two Ø10 Big Curve Washers (14), and two M10 Cap Nuts (15).
Tighten cap nuts with the Multi Hex Tool provided.
Hardware:
(12) Carriage Bolt
M10x60
4 PCS
(14) Big Curve Washer Ø10
4 PCS
(15) Cap Nut M10
4 PCS
Tool:
Multi Hex Tool
12
10
11
12
14
15
1
14
15
10
2. Front Post Installation
Remove six M8x15 Bolts (41), six Ø8 Spring Washers (64), and six Ø20xØ8 Curve
Washers (42) from the Main Frame (1). Remove bolts with the 5mm Allen Wrench
provided.
Put the cable end of resistance cable of Tension Control Knob (54) into the cable lock of
Tension Cable (30), see Figure A.
Pull the resistance cable of Tension Control Knob (54) up and force it into the slot of metal
bracket of Tension Cable (30), see Figure B.
Insert the metal fitting on the resistance cable of Tension Control Knob (54) into the hole at
the end of the slot in the metal bracket of Tension Cable (30), see Figure C.
Connect the resistance cable of Tension Control Knob (54) to Tension Cable (30) complete,
see Figure D.
Connect the Sensor Wire (68) from the Main Frame (1) to the Extension Sensor Wire (67)
from the Front Post (5).
Insert the Front Post (5) onto the tube of the Main Frame (1) and secure with six M8x15
Bolts (41), six Ø8 Spring Washers (64), and six Ø20xØ8 Curve Washers (42) that were
removed. Tighten bolts with the 5mm Allen Wrench provided.
Tool:
Allen Wrench 5mm
68
67
5
1
30
54
42
41
42
41
64
64
A
B
C
D
54
30
54
30
54
30
54
30
11
3. Left/Right Handrail Arms, Left/Right Foot Bars, Left/Right Foot Pedals, and Foot
Bar Covers-A/B Installation
Remove two M10x18 Hexagon Head Bolts (43), two Ø18xØ10.5x3 Spring Washers (44),
two Ø30xØ10xδ2.5 Washers (65), and two Ø28x5 Washers (45) from the left and right
horizontal axes of the Front Post (5). Remove bolts with the Multi Hex Tool provided.
Attach the Left Handrail Arm (3L) onto the left horizontal axis of the Front Post (5) with one
M10x18 Hexagon Head Bolt (43), one Ø18xØ10.5x3 Spring Washer (44), one
Ø30xØ10xδ2.5 Washer (65), and one Ø28x5 Washer (45) that were removed. Tighten
bolts with the Multi Hex Tool provided. Install a S17 Bolt Cap (49) onto the M10x18
Hexagon Head Bolt (43).
Attach the left U Shape Bracket (23) to the left Crank (78) with one Bolt for left U Shape
Bracket (16L), one Ø28xØ17x0.3 Wave Washer (18), one Ø8.0 Spring Washer (20), and one
1/2” Left Nylon Nut (17L). Tighten bolt and nylon nut with the 8mm Allen Wrench and Multi
Hex Tool provided. Install a S14 Bolt Cap (31) onto the M8x50 Hexagon Head Bolt (26).
Multi Hex Tool
Allen Wrench 8mm
Multi Hex Tool with Phillips Screwdriver
S8, S13, S14, S15
IMPORTANT:
Please make sure the 1/2” Left Nylon Nut
(17L) matches up with the Bolt for left U
Shape Bracket (16L) and the1/2” Right
Nylon Nut (17R) matches up with the Bolt
for right U Shape Bracket (16R).
If reversed the Nylon Nuts may become
damaged.
Tool:
3L
79
2L
28
27
36
29
31
26
79
33L
33R
3R
5
2R
51
3L
3R
5
16L
18
45
43
44
49
78
23
65
20
17L
12
NOTE: Bolt for left U Shape Bracket (16L) and Bolt for right U Shape Bracket (16R) are
marked “R” for Right and “L” for Left.
Attach the Left Foot Pedal (36) onto the Left Foot Bar (2L) with three M6 Nylon Nuts (27),
three Ø6 Washers (28), and three M6x40 Hexagon Head Bolts (29). Tighten nylon nuts
with the Multi Hex Tool with Phillips Screwdriver provided.
Attach the Foot Bar Covers-A/B (33L, 33R) onto the Left Foot Bar (2L) with two ST4.2x20
Screws (79). Tighten screws with the Multi Hex Tool with Phillips Screwdriver provided.
Repeat above step to attach the Right Handrail Arm (3R) onto the right horizontal axis of the
Front Post (5) and right U Shape Bracket (23) to the right Crank (78).
Hardware:
(16L) Bolt for left U
Shape Bracket
1 PC
(16R) Bolt for right U
Shape Bracket
1 PC
(17L) Left Nylon Nut 1/2”
1 PC
(17R) Right Nylon Nut 1/2”
1 PC
(18) Wave Washer
Ø28xØ17x0.3
2 PCS
(20) Spring Washer Ø8.0
2 PCS
(31) Bolt Cap S14
2 PCS
(49) Bolt Cap S17
2 PCS
(27) Nylon Nut M6
6 PCS
(28) Washer Ø6
6 PCS
(29) Hexagon Head Bolt
M6x40
6 PCS
(79) Screw ST4.2x20
4 PCS
13
4. Left and Right Handrails Installation
Attach the Left/Right Handrails (4L, 4R) onto the Left/Right Handrail Arms (3L, 3R) with four
M6x35 Bolts (47), four Ø6 Curve Washers (48), and four M6 Cap Nuts (50). Tighten cap
nuts with the Multi Hex Tool with Phillips Screwdriver provided.
Hardware:
(47) Bolt M6x35
4 PCS
(48) Curve Washer Ø6
4 PCS
(50) Cap Nut M6
4 PCS
Multi Hex Tool with Phillips Screwdriver
S8, S13, S14, S15
Tool:
4R
3R
5
3L
4L
50
48
47
14
5. Left and Right Handrail Arm Covers-A and B Installation
Attach the Left Handrail Arm Cover-A (52A) and Left Handrail Arm Cover-B (52B) onto the
Left Handrail Arm (3L) with four ST2.9x12 Screws (55). Tighten screws with the Multi Hex
Tool with Phillips Screwdriver provided.
Attach the Right Handrail Arm Cover-A (53A) and Right Handrail Arm Cover-B (53B) onto
The Right Handrail Arm (3R) with four ST2.9x12 Screws (55). Tighten screws with the Multi
Hex Tool with Phillips Screwdriver provided.
Hardware:
(55) Screw ST2.9x12
8 PCS
Multi Hex Tool with Phillips Screwdriver
S8, S13, S14, S15
Tool:
3R
4R
53
4L
5
3L
55
52B
52A
53B
55
15
6. Handlebar and Computer Installation
Remove two M8x15 Bolts (41) and two Ø20xØ8 Curve Washers (42) from the Front Post (5).
Remove bolts with the 5mm Allen Wrench provided.
Connect the Hand Pulse Sensor Wires (58) from the Handlebar (6) to the Extension Hand
Pulse Sensor Wires (91) from the Front Post (5). Tuck wires into the Front Post (5).
Attach the Handlebar (6) onto the Front Post (5) with two M8x15 Bolts (41) and two Ø20xØ8
Curve Washers (42) that were removed. Tighten bolts with the 5mm Allen Wrench
provided.
Remove four M5x12 Bolts (57) from the back of the Computer (56). Remove bolts with the
Multi Hex Tool with Phillips Screwdriver provided.
Connect the Extension Sensor Wire (67) and Extension Hand Pulse Sensor Wires (91) to
the wires that come from the Computer (56). Tuck wires into the Front Post (5). Attach
the Computer (56) onto the top end of the Front Post (5) with four M5x12 Bolts (57) that were
removed. Tighten bolts with the Multi Hex Tool with Phillips Screwdriver provided.
Multi Hex Tool with
Phillips Screwdriver
S8, S13, S14, S15
Tool:
Allen Wrench 5mm
5
57
42
41
91
67
6
56
91
91
58
5
58
16
OPERATING THE COMPUTER
SPECIFICATIONS:
TIME---------------------------------------------------- 0:00-99:59 MIN: SEC
SPEED ------------------------------------------------ 0.0-99.9 KM/H
DIST (DISTANCE) ---------------------------------- 0.00-9999 KM
CAL (CALORIES) ----------------------------------- 0.0-9999 KCAL
ODO (ODOMETER) -------------------------------- 0.0-9999 KM
P (PULSE) ---------------------------------------- 40-240 BEATS/MIN
USING YOUR COMPUTER
The computer can be activated by pressing the buttons or by pedaling. If you leave the
equipment idle for approximately 4 minutes, the power will turn off automatically.
BUTTON FUNCTIONS:
MODE: Press the MODE button to select each function of computer.
Press and hold the MODE button for 3 seconds, all data values will clear to zero except the
ODO (ODOMETER) data values.
SET: Press the SET button to set data values of TIME, DISTANCE, CALORIES, or PULSE
for target pre-setting.
RESET: Press the RESET button to clear data values of TIME, DISTANCE, or CALORIES to
zero.
Press the RESET button to clear data values of TIME, DISTANCE, CALORIES, or PULSE to
zero for target pre-setting.
Press and hold the RESET button for 3 seconds, all data values will clear to zero except the
ODO (ODOMETER) data values.
COMPUTER FUNCTIONS:
SCAN: Press the MODE button until the screen displays SCAN, the computer will
automatically scan the function of TIME, SPEED, DIST (DISTANCE), CAL (CALORIES),
ODO (ODOMETER), and (PULSE) every 6 seconds.
TIME: Displays your elapsed workout time in minutes and seconds. You may also pre-set
target time in STOP mode before training. To set TIME press the MODE button until you
see the TIME displays on the screen. 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 0:00 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 and the computer will begin beeping to remind
you.
SPEED: Display the current training speed.
17
DIST (DISTANCE): Displays the accumulative distance traveled during workout. You may
also pre-set target distance in STOP mode before training. To set DISTANCE press the
MODE button until you see the DIST displays on the screen. Press the SET button to
change the distance. Press the RESET button to clear the target distance to zero. The
pre-set target distance range is from 0.00 to 9999 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 and
the computer will begin beeping to remind you.
CAL (CALORIES): Displays the total accumulated calories burned during workout. You
may also pre-set target calories in STOP mode before training. To set CALORIES press
the MODE button until you see the CAL displays on the screen. Press the SET button to
change the calories. Press the RESET button to clear the target calories to zero. The
pre-set target calories range is from 0.0 to 9999 calories. Once you pre-set target calories
and then start to exercise, calories start counting down from pre-set target calories to 0.0.
When the pre-set target calories count down to 0.0, calories will start to count up 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).
ODO (ODOMETER): Displays the total accumulative distance traveled. The data values of
ODO can not be clear to zero by pressing and holding the MODE or RESET button for 3
seconds. If you take out the batteries from the computer, the ODO data values will clear to
zero.
(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
P
displays on the screen. Press the SET button to pre-set target heart rate. Press the
RESET button to clear the target heart rate to zero. 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 on the back of the computer.
2. Place two size AAA 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 segment appears, remove batteries and wait 15
seconds before reinstalling.
18
ADJUSTMENTS
Adjusting the Tension Control Knob
To increase the tension, turn the tension control knob in a
clockwise direction.
To decrease the tension, turn the tension control knob in a
counterclockwise direction.
Adjusting the Rear Stabilizer End Cap
Turn the rear stabilizer end cap on the rear stabilizer as
needed to level the elliptical trainer.
Tension Control Knob
Rear Stabilizer End Cap
19
MAINTENANCE
Cleaning
The elliptical trainer can be cleaned with a soft clean damp cloth. Do not use abrasives or
solvents on plastic parts. Please wipe your perspiration off the elliptical trainer after each
use. Be careful not to get excessive moisture on the computer display panel as this might
cause an electrical hazard or electronics to fail.
Please keep the elliptical trainer, especially the computer console out of direct sunlight to
prevent screen damage.
Please inspect all assembly bolts, nuts, screws, and pedals on the machine for proper
tightness every week.
Storage
Store the elliptical trainer in a clean and dry environment away from children.
TROUBLESHOOTING
PROBLEM SOLUTION
The elliptical trainer wobbles when in use. Turn the rear stabilizer end cap on the rear
stabilizer as needed to level the elliptical
trainer .
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 post.
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. Replace with new batteries.
There is no heart rate reading or heart rate
reading 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 both hands
instead of just with one hand when you try
to test your heart rate figures.
3. Avoid gripping the hand pulse sensors too
tight. Try to maintain moderate pressure
while holding onto the hand pulse sensors.
The elliptical trainer makes a squeaking
noise when in use.
The bolts may be loose on the elliptical trainer.
Please inspect all of the bolts and tighten any
loose bolts.
20
WARM UP AND COOL DOWN ROUTINE
The WARM-UP is an important part of any workout. The purpose of warming up is to
prepare your body for exercise and to minimize injuries. Warm up for two to five minutes
before aerobic exercising. 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. The purpose of cooling down is to return the body to its 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.
HEAD ROLLS
Rotate your head to the right for one count, you should feel a
stretching sensation 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.
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.
21
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.
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.
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.
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.
15


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