Stamina FREEFORM R2000 AIR ROWER User manual

When calling for parts or
service, please specify
the following number :
Model#: R2000
CAUTION:
Weight on this product should not exceed 297 lbs/135 kgs.
Owner's
Manual
Product May Vary Slightly From Pictured.
Exercise can present a
healt h r i s k . Cons u l t a
physician before beginning
any exercise program with
this equipment. If you feel
faint or dizzy, immediately
discontinue us e of thi s
equipment. Serious bodily
injury c a n occu r i f th i s
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.
!WARNING
FREEFORM
R2000 AIR ROWER

2
TABLE OF CONTENTS
SAFETY INSTRUCTIONS
1. Save these instructions and ensure that other exercisers read this manual prior to using the R2000 AIR
ROWER
2. Read all warnings and cautions posted on the R2000 AIR ROWER.
3. The R2000 AIR ROWER should only be used after a thorough review of the Owner’s Manual. Make
sure that it is properly assembled and tightened before use.
4. We recommend that two people be available for assembly of this product.
5. Keep children away from the R2000 AIR ROWER. Do not allow children to use or play on the
R2000 AIR ROWER. Keep children and pets away from the R2000 AIR ROWER when it is in use.
6. It is recommended that you place this exercise equipment on an equipment mat.
7. Set up and operate the R2000 AIR ROWER on a solid level surface. Do not position the R2000 AIR
ROWER on loose rugs or uneven surfaces.
8. Make sure that adequate space is available for access to and around the R2000 AIR ROWER.
9. Before using, inspect the R2000 AIR ROWER for worn or loose components, and securely tighten or
replace any worn or loose components prior to use.
10. Before using, check the condition of the CHAIN(36). Replace the CHAIN(36) if it is cracked or broken.
11. Consult a physician prior to commencing an exercise program and follow his/her recommendations in developing
physician.
12. Always
within them. Always use common sense when exercising.
13. Do not wear loose or dangling clothing while using the R2000 AIR ROWER.
14. Never exercise in bare feet or socks; always wear proper footwear such as running, walking, or cross training
15. Be careful to maintain your balance while using, mounting, dismounting, or assembling the R2000 AIR
ROWER, loss of balance may result in a fall and bodily injury.
16. Do not use the SEAT(51) to move the R2000 AIR ROWER . The SEAT(51) will move and the SEAT
and make sure your hands are clear of any pinch point.
17. The R2000 AIR ROWER should not be used by persons weighing over 300 pounds.
18. The R2000 AIR ROWER should be used by only one person at a time.
19. The R2000 AIR ROWER is for consumer use only. It is not for use in public or semipublic facilities.
!WARNING Cancer and Reproductive Harm www.P65Warnings.ca.gov
oC nsult your physician before starting this or any exercise program. This is
especially important if you are over the age of 35, have never exercised before,
only. Do not use in institutional or commercial applications. Failure to follow all
warnings and instructions could result in serious injury or death.
oT reduce the risk of serious injury, read the following Safety Instructions
before using the R2000 AIR ROWER.
!WARNING
!WARNING

BEFORE YOU BEGIN
3
Thank you for choosing the
R2000 AIR
ROWER
.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
R2000 AIR
ROWER
provides a convenient and simple method
to begin your journey of 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
R2000 AIR ROWER .
Rail Frame
Seat
Pedal Cap
Handlebar
Handlebar Holder
Rail Cap
Caution Label
Pedal Cap
Right
Fan Cage
Computer
Pedal Strap
Main Frame
Endcap
Endcap
Endcap
Damper
Right
Support Leg
Pedal Support
Cell Phone Bracket
Computer Post
THE FOLLOWING TOOLS ARE INCLUDED FOR ASSEMBLY :
Allen Wrench (6mm) Screwdriver
Wrench

4
CAUTION LABEL(115)C1
Label is larger than actual size
This chart is provided to help identify the warning, caution, and notice labels on the R2000 AIR
ROWER. Please take a moment to familiarize yourself with all of the warning, caution, and
notice labels.
EQUIPMENT WARNING, CAUTION & NOTICE LABELS

Part Number and Description Qty
5
length
length
mm.
in.
INCHES
This chart is provided to help identify the fasteners 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.
NOTICE: The length of all bolts and screws, except those with flat
heads, is measured from below the head to the end of the bolt
or screw. Flat head bolts and screws are measured from the
top of the head to the end of the bolt or screw.
After unpacking the unit, open the hardware bag and make sure that you have all the following
fasteners. Some fasteners may be already attached to the parts.
MILLIMETERS
0 10 20 30 40 50 60 70 80 90 100 110 120 130 140 150
0 1/2 1 1/2 2 1/2 3 1/2 4 1/2 5 1/2 6
6 8 10 12
3/16" 1/4" 5/16" 3/8" 1/2"
HARDWARE IDENTIFICATION CHART
79 Washer (M8) 9
81 Bolt, Socket Head (M8 x 1.25 x 12mm) 8
72 Bolt, Round Head (M6 x 1 x 10mm) 2
80 Nylock Nut (M8 x 1.25) 1
78 Bolt, Button Head (M8 x 1.25 x 75mm) 1
84 Bolt, Socket Head (M8 x 1.25 x 150mm) 4

6
ASSEMBLY INSTRUCTIONS
STEP 1
Refer to illustration 1. Turn the main assembly of the
R2000 AIR ROWER upside down
and place
it in the packing material styrofoam(A) and (B) to avoid breaking the chain covers. Attach the LEFT and
RIGHT SUPPORT LEGS(7, 8) to the MAIN FRAME(1) with SOCKET HEAD BOLTS(M8x1.25x12mm)
(81) and WASHERS(M8)(79). Do not tighten all bolts until Step 2.
STEP 2
Refer to illustration 2. Attach the FRONT STABILIZER(4) to the LEFT and SGELTROPPUSTHGIR
(7, 8) with SOCKET HEAD BOLTS(M8x1.25x12mm)(81) and WASHERS(M8)(79). Then tighten all bolts.
Turn the assembly over.
1.
2.

ASSEMBLY INSTRUCTIONS
7
STEP 3
Refer to illustration 3. Lift up the MAIN FRAME(1) and RAIL FRAME(2) to insert the RAIL FRAME(2) into
the MAIN FRAME(1). Make the SHAFT(24) on the MAIN FRAME(1) t into the gap in the RAIL FRAME(2).
Then put the MAIN FRAME(1) and RAIL FRAME(2) down. Refer to illustration 4. Lock the MAIN FRAME(1)
and RAIL FRAME(2) together with the PULL PIN(98).
STEP 4
Refer to illustration 4. Swing up the COMPUTER POST(6), and attach it to the LEFT and RIGHT COVERS
(57, 58) with ROUND HEAD BOLTS(M6x1x10mm)(72).
3.
4.

ASSEMBLY INSTRUCTIONS
8
STEP 5
There is an “L” decal on the left PEDAL CAP(45L), and an “R” decal on the right PEDAL CAP(45R).
Attach the right PEDAL CAP ASSEMBLY(45R) to the right side of the MAIN FRAME(1) with SOCKET
HEAD BOLTS(M8x1.25x150mm)(84) and SECURING CAPS(9).Repeat on other side.
R
L

ASSEMBLY INSTRUCTIONS
9
STEP 6
Refer to the detail view. Insert the CELL PHONE BRACKET(20) into the slot in the COMPUTER(19). Hang
the RUBBER BAND(21) onto the CELL PHONE BRACKET(20) and the COMPUTER(19) as shown.
STEP 7
Install two size C batteries into the COMPUTER(19), the batteries are not included. See page 18 for
detailed battery installation instructions. Attach the COMPUTER(19) to the COMPUTER POST(6) with
BUTTON HEAD BOLT(M8x1.25x75mm)(78), WASHER(M8)(79), and NYLOCK NUT(M8x1.25)(80). Plug
the SENSOR WIRE(23) into the back of the COMPUTER(19).

COMPUTER INSTRUCTIONS
10
In IDLE mode, press and release SELECT to cycle through each program option. Stop
on the program of your choosing. You can preset target values for DISTANCE, TIME, and
CALORIES, play the GAME, or select an Interval Program of 20/10, 10/20, or 10/10.
Press to increase the preset values. Press the button and hold it down, the presetting value
will go faster, release the button to stop.
Press to decrease the preset values. Press the button and hold it down, the presetting value
will go faster, release the button to stop.
When selecting the programs, press the button to return to the previous program.
When selecting the programs and presetting target values,
Press the button and hold it down for three seconds to reset all functions to zero and restart
the computer.
the back light. When the back light is still lit, press the button a second time to pause the
counting of all function values. Press the button a third time to restart the workout and
continue the counting of all function values.
Your R2000 AIR ROWER utilizes an air fan system to create resistance for your workout. We
recommend that you use this computer console to vary your workout from session to session and note your
important source of motivation and interest which will help keep you on track.
FUNCTION BUTTONS:
SELECT:
(UP):
(DOWN):
BACK:
ENTER/STOP:
POWER ON:
POWER OFF:
Move the handlebar or press any button.
In IDLE mode, a after 20 seconds of inactivity.
During workout, except running an Interval Program, a after 30
seconds of inactivity.
When running an Interval Program, a after two minutes of inactivity.

"500" for presetting the distance for preset DISTANCE Program, from
500 to 9999 meters, and counts down from the preset value.
Displays the distance you are traveling during exercise, from 1 meter up to 9999 meters.
“8” for presetting the value of how many intervals you want to exercise, from
1 to 99,
the readout of the INTERVAL will
count down from the preset value when exercising.
NOTE: The display will switch to show DISTANCE and INTERVAL
LCD DISPLAY INSTRUCTIONS
COMPUTER INSTRUCTIONS
1
TIME:
DISTANCE/
CYCLE :
CALORIES:
"00:00" for presetting the time for preset TIME Program, from 1:00 to
99:00 minutes, and counts down from the preset value.
Displays the time during exercise, from 1 second up to 99:59 minutes.
“100” for presetting the target calorie value
for preset CALORIES Program, from 10 to 2999 Kcals.
Displays the calories burned from zero up to 999 Kcals.
NOTE:The calories readout is an estimate for an average user. It should be used
only as a comparison between workouts on this unit.
STROKE/
FREQ.MIN :
Displays the number of strokes you have taken, from zero to 9999 strokes.
Displays the current strokes per minute during exercise, from zero to 9999 strokes per
minute.
NOTE: The display will switch to show TOTAL STROKES and STROKES PER MIN
METERS PER STROKE:
Displays the traveling distance of eack stroke, from zero to 999 meters.
HEART RATE
:
Displays the heart rate, from 40 to 220 beats per minute during exercise.
To use this function, you must wear the HEART RATE TRANSMITTERaround your chest so
the receiver, which is built into the computer, registers your heart rate from the HEART
RATE TRANSMITTER for display. If you do not wear the HEART RATE TRANSMITTER
around your chest correctly the display window will be empty. NOTE: The HEART RATE
TRANSMITTER is not a medical device. Maintaining a consistent signal can be di icult
due to the varying distances experienced during the rowing stroke. The heart rate
function is a great tool to optimize your workout, but should be used as a reference
only.
WATTS: Displays the amount of power being exerted from zero to 999 watts.
Matrix Display
STROKES/FREQ.MIN TIME DISTANCE/CYCLE
D
C
S
F
HEART RATE CALORIES WATTS PADDLE WIDTH

For the preset function value programs, press the BACK button to enter IDLE mode. Or, press the ENTER/
STOP button and hold it down for three seconds to restart the computer. The computer will go through the
programs as follows and allow you to set the target value for the selected program. Use SELECT button to
select the program for DISTANCE, TIME, or CALORIES. You can only preset one function value for each
selected program. Use "/"buttons to input the value, and press ENTER/STOP button to conrm. After
the desired setting is chosen, begin pulling on the HANDLEBAR(3) to start the workout.
COMPUTER INSTRUCTIONS
12
Distance (500 to 9999 meters) Time (1:00 to 99:00) Calories (10 to 2999 Kcals) Game
20/10 Interval Program 10/20 Interval Program 10/10 User Setting Interval Program
PROGRAM DESCRIPTIONS
This computer contains the programs, Normal Program, Distance, Time, Calories, Game, 20/10 Interval
Program, 10/20 Interval Program, and 10/10 User Setting Interval Program. Refer to the following for the
operation of these programs.
1. NORMAL PROGRAM: You can pull on the HANDLEBAR(3) to power on the
computer and exercise with this program directly. All function
values will count up, and the matrix display will show the wave
proles according to your rowing speed. Refer to the following.
NOTE: This is the only program you can run with the built
in generator when the batteries are dead or not
installed.
The medium waves display the medium rowing speed.
The big waves display the high rowing speed.
The small waves display the low rowing speed.
2. DISTANCE PROGRAM: During exercise, the DISTANCE will count down from preset value, all other
functions will count up. The matrix display will show the estimated time for traveling the distance 500
meters according to your current rowing speed. When you complete the DISTANCE PROGRAM, the
computer will show "WINNER"and remind you with an audible alarm. Press the BACK button to jump
to the IDLE mode.
3. TIME PROGRAM: During exercise, the TIME will count down from preset value, all other functions will
count up. The matrix display will show the wave proles according to your rowing speed. Refer to the
above. When you complete the TIME PROGRAM, the computer will remind you with an audible alarm.
Press the BACK button to jump to the IDLE mode.
4. CALORIES PROGRAM: Use SELECT button to select this program. The matrix display will display
ashing "100"for presetting the target calorie value, from
10 to 2999 Kcals . Use "/"buttons to input
the value, and press ENTER/STOP button to conrm. Pull on the HANDLEBAR(3) to start the workout.
During exercise, the matrix display will count down from preset calorie value, all other function values
will count up, including the CALORIES readout at the lower display window. When you complete the
CALORIES PROGRAM, the computer will show "END" and remind you with an audible alarm. Press
the BACK button to jump to the IDLE mode.

COMPUTER INSTRUCTIONS
13
NOTE: To exercise with the following programs, you will not be able to preset the function values. Refer
to the following for the operation of these programs.
We call this program Score Game, use SELECT button to
select the program. The xed preset TIME for the game is 5
minuets, this can’t be changed. Pull on the HANDLEBAR(3)
to run the program directly. When you complete the program,
the matrix display will show your point score and remind you
with an audible alarm. Press the BACK button to jump to the
IDLE mode.
Hit the two dot block
score two points.
Hit the four dot block,
lose three points.
Matrix Display The prole will move one interval per second.
YOUR POSITION
Depends on your rowing speed
and will move up and down, high
rowing speed will go high and
low rowing speed will go lower.
This program will allow the user to workout for 20 seconds,
then rest for 10 seconds, and will cycle this way.
Use SELECT button to select this program. The computer
will display ashing "8"for presetting the value of how many
intervals you want to exercise, from 1 to 99 . Use "/"buttons
to input the value, and press ENTER/STOP button to conrm.
Pull on the HANDLEBAR(3) to start to workout. The readout of the INTERVAL will count down from the
preset value, all other function values will count up. When you complete the program, the computer will
remind you with an audible alarm. Press the BACK button to jump to the IDLE mode.
5. GAME PROGRAM:
6. 20/10 INTERVAL PROGRAM:
This program will allow the user to workout for 10 seconds,
then rest for 20 seconds, and will cycle this way.
Use SELECT button to select this program. The computer
will display ashing "8"for presetting the value of how many
intervals you want to exercise, from
1 to 99 . Use "/"buttons
to input the value, and press
ENTER/STOP button to conrm.
Pull on the HANDLEBAR(3) to start to workout. The readout of the INTERVAL will count down from the
preset value, all other function values will count up. When you complete the program, the computer will
remind you with an audible alarm. Press the BACK button to jump to the IDLE mode.
7. 10/20 INTERVAL PROGRAM:

14
COMPUTER INSTRUCTIONS
This program will allow the user to manually preset the workout
time and rest time from 10 to 99 seconds. The user will
exercise for the preset workout time, then rest for the preset
rest time, and will cycle this way. Use SELECT button to select
this program. Use "/" and ENTER/STOP buttons to input
the values of how many intervals you want to exercise, workout
time, and rest time. Pull on the HANDLEBAR(3) to start to workout. The readout of the INTERVAL will
count down from the preset value, all other function values will count up. When you complete the program,
the computer will remind you with an audible alarm. Press the BACK button to jump to the IDLE mode.
8. 10/10 USER SETTING INTERVAL PROGRAM:
OPERATION DESCRIPTIONS
1. The back light of the LCD display will stay on for 10 seconds after the last pressing of any button, then
it will turn o󰀨. You can press any button to turn it on again.
2. To stop a running program, press the ENTER/STOP button. During exercise, when back light is turned
o󰀨, the rst pressing of this button will turn on the back light. When the back light is still lit, press the
button a second time to pause the counting of all function values. Press the button a third time to restart
the workout and continue the counting of all function values.
3. If you want to restart with a new program, press and hold the ENTER/STOP button down for three seconds
to reset all of the function values to zero and restart the computer. Use SELECT button to select a new
program.
4. The units of DISTANCE can be switched between mile to kilometer. Press the and buttons at the
same time. The matrix display will display ashing "KM" or "MILE". Press the or button to change
to "KM" or "MILE", and press ENTER/STOP button to conrm.
C Batteries
HOW TO INSTALL AND REPLACE BATTERIES:
1. Open the Battery Door on the back of the COMPUTER(19).
2. The COMPUTER(19) operates with two C batteries (1.5V each),
the batteries are included. Refer to the illustration to install or
replace the batteries.
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.
4. Ultimate disposal of battery should be handled according to
all state and federal laws and regulations.
5. Do not dispose of batteries in re.
NOTE:
When working out with an Interval Program, 20/10, 10/20, and 10/10, the matrix display will show the
information as following.
Matrix display for the workout time
Workout time
counts down here. Wave prole depends on your rowing speed.
Matrix display for the rest time
Rest time counts
down here.
Pause symbol for
the rest time.
When you complete running an Interval Program, if you continue rowing, the Interval Program will repeat
and continue to run.

15
OPERATIONAL INSTRUCTIONS
Damper(42)
Indicator
LOAD ADJUSTMENT
There is a DAMPER(42) built into the RIGHT FAN CAGE(43).
Move the Indicator in the DAMPER(42) to point to the numbers on
the RIGHT FAN CAGE(43) to adjust the load. There are settings
from 1 to 9. Setting #1 will provide the lowest resistance. Setting
#9 will provide the highest resistance.
HANDLEBAR POSITION
The HANDLEBAR(3) can be placed on the hook in the COMPUTER POST(6), refer to illustration A. Or,
you can place the HANDLEBAR(3) on the HANDLEBAR HOLDER(52) as shown in illustration B.
A.
B.
PEDAL CAP ADJUSTMENT
The position of the PEDAL CAPS(45) can be adjusted. Refer to
the illustration. Pull the PEDAL CAP(45) out from the two bulges
in the PEDAL SUPPORT(5), then lower or raise the PEDAL
CAPS(45) to the desired position. Lock the PEDAL CAPS(45) in
position by pressing the adjustment holes of the desired position
onto the two bulges.
Refer to the numbers on the PEDAL CAPS(45) to make sure that
PEDAL CAPS(45) are adjusted on the same position on both
sides.
Bulges

16
OPERATIONAL INSTRUCTIONS
USING THE CELL PHONE BRACKET
The CELL PHONE BRACKET(20) can move up and down. Move up the CELL PHONE BRACKET(20),
then slide the Cell Phone into the gap between the CELL PHONE BRACKET(20) and the
COMPUTER(19). Move down the CELL PHONE BRACKET(20) to clip the Cell Phone in position.
Cell Phone
The safety and integrity designed into the
R2000 AIR ROWER
can only be maintained when
the
R2000 AIR ROWER
is regularly examined for damage and wear. Special attention should
be given to the following:
MAINTENANCE
1. Pull on the HANDLEBAR(3) and verify that the Magnetic System provides tension and the seat travel
is smooth and stable.
2. Clean the roller tracks in the RAIL(14) with an absorbent cloth.
3. Verify that all nuts and bolts are present and properly tightened. Replace missing nuts and bolts.
Tighten loose nuts and bolts.
4. Check the condition of the CHAIN(36). Replace the CHAIN(36) if it is cracked or broken.

17
STORAGE
1. To store the
R2000 AIR ROWER ,simply keep it in a clean dry place.
2. To avoid damage to the electronics, remove the batteries from the COMPUTER(19) before storing the
R2000 AIR ROWER
for one year or more.
3. Move the
R2000 AIR ROWER
with the MOVING WHEELS(66) on the FRONT STABILIZER
(4). Lift the Rear Stand of the RAIL FRAME(2) to move the
R2000 AIR ROWER . Refer
to the illustration below. Do not use the SEAT(51) to move the
R2000 AIR ROWER .The
SEAT(51) will move and the SEAT CARRIAGE(10)
4. The MAIN FRAME(1) and the RAIL FRAME(2) can be
separated to minimize the unit size for storage. Remove the
PULL PIN(98) from the MAIN FRAME(1). Lift up the MAIN
FRAME(1) and pull out the RAIL FRAME(2) to separate.
Insert the PULL PIN(98) back to the hole in the MAIN
FRAME(1) for storage.

18
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.
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.
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 ngers on your wrist and take a six second heartbeat count. Multiply
the results by ten to nd 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
Remember to follow these essentials:
Have your doctor review your training and diet programs.
Begin your training program slowly with realistic goals that have been set by you and your physician.
Warm up before you exercise and cool down after you work out.
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 t.
If you feel dizzy or lightheaded you should slow down or stop exercising.
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.
CONDITIONING GUIDELINES
Target Heart Rate Zone Estimated by Age*
* 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
20 years
25 years
30 years
35 years
40 years
45 years
50 years
55 years
60 years
65 years
70 years
Average Maximum
Heart Rate 100%
Age
110-180 beats per minute
107-175 beats per minute
105-171 beats per minute
102-166 beats per minute
99-162 beats per minute
97-157 beats per minute
94-153 beats per minute
91-148 beats per minute
88-144 beats per minute
85-139 beats per minute
83-135 beats per minute
200 beats per minute
195 beats per minute
190 beats per minute
185 beats per minute
180 beats per minute
175 beats per minute
170 beats per minute
165 beats per minute
160 beats per minute
155 beats per minute
150 beats per minute
Target Heart Rate Zone
(55%-90% of Maximum Heart Rate)

19
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 ve 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
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 session.
Lower Body Stretch
Place feet shoulder-width
apart and lean forward.
Keep this position for 30
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.
Floor Stretch
While sitting on the oor,
open the legs as wide as
possible. Stretch the upper
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.
Bent Torso Pulls
While sitting on the oor,
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.

PRODUCT PARTS DRAWING
20
FRONT
BACK