Trojan Challenger 150 User Manual

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8. WarM-UP anD COOl-DOWn
WOrKOUT gUIDelIneS
Eachworkoutshouldincludethefollowingthreeparts:
Awarm-up,consistingof5to10minutesofstretchingandlightexercise.Aproperwarm-upincreasesyourbody
temperature,heartrate,andcirculationinpreparationforexercise.
Trainingzoneexercise,consistingof20to30minutesofexercisingwithyourheartrateinyourtrainingzone.
(Note:Duringtherstfewweeksofyourexerciseprogram,donotkeepyourheartrateinyourtrainingzonefor
longer than 20 minutes.)
Acool-down,with5to10minutesofstretching.Thiswillincreasetheexibilityofyourmusclesandwillhelptoprevent
post-exerciseproblems.
eXerCISe FreQUenCY
Tomaintainorimproveyourcondition,planthreeworkoutseachweek,withatleastonedayofrestbetweenworkouts.
Afterafewmonthsofregularexercise,youmaycompleteuptoveworkoutseachweek,ifdesired.Remember,thekey
tosuccessistomakeexercisearegularandenjoyablepartofyoureverydaylife.
SUggeSTeD STreTCheS
The correct form for several basic stretches is shown at the right. Move slowly as you
stretch, never bounce.
1. Toe Touch Stretch
Standwithyourkneesbentslightlyandslowlybendforwardfromyourhips.
Allowyourbackandshoulderstorelaxasyoureachdowntowardyourtoesasfar
aspossible.Holdfor15counts,thenrelax.Repeat3times.Stretches:Hamstrings,
backofkneesandback.
2. Hamstring Stretch
Sitwithonelegextended.Bringthesoleoftheoppositefoottowardyouandrest
itagainsttheinnerthighofyourextendedleg.Reachtowardyourtoesasfaras
possible.Holdfor15counts,thenrelax.Repeat3timesforeachleg.Stretches:
Hamstrings,lowerbackandgroin.
3. Calf/Achilles Stretch
With one leg in front of the other, reach forward and place your hands against a
wall.Keepyourbacklegstraightandyourbackfootatontheoor.Bendyour
front leg, lean forward and move your hips toward the wall. Hold for 15 counts, then
relax.Repeat3timesforeachleg.Tocausefurtherstretchingoftheachillestendons,
bendyourbacklegaswell.Stretches:Calves,achillestendonsandankles.
4. Quadriceps Stretch
Withonehandagainstawallforbalance,reachbackandgrasponefootwithyour
otherhand.Bringyourheelasclosetoyourbuttocksaspossible.Holdfor15counts,
thenrelax.Repeat3timesforeachleg.Stretches:Quadricepsandhipmuscles.
5. Inner Thigh Stretch
Sitwiththesolesofyourfeettogetherandyourkneesoutward.Pullyourfeet
towardyourgroinareaasfaraspossible.Holdfor15counts,thenrelax.Repeat
3 times. Stretches: Quadriceps and hip muscles.
For more information visit www.trojanhealth.co.za

Trojan Challenger 150 Specifications

General

Brand	Trojan
Model	Challenger 150
Category	Home Gym
Language	English