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WARM-UP AND COOL-DOWN ROUTINES
Warm-up and cool-down routines are essential for preparing the body for exercise and aiding
recovery afterward. Always consult a physician before working out. These routines are set as
examples only and may not be appropriate for you.
Warm-Up Routine (5-10 minutes)
1. Standing Leg Stretch:
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Stand straight. You can lean on a wall / desk with your hands to increase your stability.
•
Bend one knee and bring your heel towards your buttocks.
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Hold your ankle with your hand from the same side, while keeping your knees together.
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Hold for 15-20 seconds, then switch legs.
2. Toe Touches:
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Stand with your feet hip-width apart.
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Slowly bend forward from your waist and try to touch your toes.
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Hold for 10-15 seconds.
3. Walking in place:
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Start by walking in place for 1-2 minutes.
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Gradually increase your speed until you are light jogging. Stop after 5 minutes.
4. Walking Pad Walk:
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Start the walking pad at a slow pace (1-3 km/h).
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Walk for 2-3 minutes, gradually increasing the speed.
Cool-Down Routine (5-10 minutes)
1. Walking Pad Slow Walk:
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After your workout, reduce the walking pad's speed to a comfortable walking pace (1-3 km/h).
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Walk for 3-4 minutes, allowing your heart rate to decrease gradually.
2. Standing Quad Stretch:
•
Stand straight. You can lean on a wall / desk with your hands to increase your stability.
•
Bend one knee and bring your heel towards your buttocks.
•
Hold your ankle with your hand from the same side, while keeping your knees together.
•
Hold for 15-20 seconds, then switch legs.
3. Calf Stretch:
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Stand facing the front of the walking pad, with hands on the front bar.
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Place one foot behind you, keeping the heel on the ground and toes pointing forward.
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Bend the front knee slightly until you feel a stretch in the calf of your back leg. If you don't feel the
stretch, move your back leg further back.
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Hold for 15-20 seconds, then switch legs.
4. Deep Breathing:
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Stand or sit comfortably.
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Take a deep breath in through your nose, filling your lungs completely.
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Exhale slowly through your mouth.
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Repeat 3-5 times.
These routines will help prepare your muscles for exercise and relax them afterward, reducing the risk
of injury and increasing recovery.
OPERATION
ASCEND WOODEN WALKING PAD
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