Assessments - 2, GPA: 4.5
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Do the entire program at least two and preferably 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. Warming up is an important part of your workout, and should begin every session. It prepares your body for more strenuous exercise by heating up and stretching out your muscles, increasing your circulation and pulse rate, and delivering more oxygen to your muscles. At the end of your workout, repeat these exercises to reduce sore muscle problems. We suggest the warm-up and cool-down exercises on the following pages: Toe Touch: Slowly bend forward from your waist, letting your back and shoulders relax as you stretch toward your toes. Reach down as far as you can and hold for 15 counts. Shoulder Lift: Lift your right shoulder up toward your ear for one count. Then lift your left shoulder up for one count as you lower your right shoulder. Inner Thigh Stretch: Sit with the soles of your feet together with your knees pointing outward. Pull your feet as close into your groin as possible. Gently push your knees towards the floor. Hold for 15 counts. Hamstring Stretch: Sit with your right leg extended. 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 extended. Side Stretch: Open your arms to the side and continue lifting them until they are over your head. Reach your right arm as far upward toward the ceiling as you can for one count. Feel the stretch up your right side. Repeat this action with your left arm. 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, and then repeat on the other side for 15 counts. Head Roll: Rotate your head to the right for one count, feeling the stretch up the left side of your neck. Next, 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, and finally, drop your head to your chest for one count. 36 TROUBLESHOOTING 36 TROUBLESHOOTING NOTE: Do not touch any internal electric wires without consulting the manufacturer. Treadmill will not start: Symptom Resolution Check the following: • Make sure the power cord is plugged into a surge protector, the surge protector is plugged into a properly grounded outlet and the surge protector is turned on (refer to the Power Requirements section in this manual). • Equipment circuit breaker is in the reset position • Equipment power switch is in the on position Treadmill will not power up • Safety key is properly inserted into the computer console • Wall outlet is properly functioning with correct voltage (Have an electrician check for inadequate voltage at the outlet refer to the Power Requirements section in this manual) • House circuit breaker is reset and is the proper size. (refer to the Power Requirements section in this manual) • Safety key is properly inserted into the computer console • Equipment circuit breaker is in the reset position • House circuit breaker is reset, meets proper requirements and if worn replaced by an electrician. (refer to the Power Requirements section in this manual) Treadmill stops operation during use • Program time has expired Treadmill will not incline(Power fold models only) • Check for proper positioning of spring knob for folding(See procedure in owners manual) Power Fold only • Check for proper positioning of spring knob for folding(See procedure in owners manual) Treadmill will not unfold Manual Fold only • Folding locking lever is depressed Treadmill running belt moves slower than speed displayed on • Metric/English conversion (See owners manual for computer Metric/English conversion process) Treadmill running belt moves slower than speed displayed on • Metric/English conversion (See owners manual for computer Metric/English conversion process) • Treadmill is properly leveled(See procedure in owners Running belt is not centered manual) • Center running belt (See Centering procedure in owners manual) Running belt is slipping or hesitating while in use • Tension running belt (See process in owners manual) Treadmill running belt moves slower than speed displayed on • Metric/English conversion (See owners manual for computer Metric/English conversion process) • Treadmill is properly leveled(See procedure in owners Running belt is not centered manual) • Center running belt (See Centering procedure in owners manual) Running belt is slipping or hesitating while in use • Tension running belt (See process in owners manual) Smooth Fitness 112 Gaither Drive Mt. Laurel, NJ 08054 Toll Free Customer Service: 1.888.800.1167 Website: Copyright © 2005 Greenmaster Industrial ...