Index15

Cover Page

Instruction Manual

For UNT Recreation Center

14Instruction Manual For UNT recriation center

Table of Contents

ContentsTable of ContentsiiiIntroductionvSection One3Fitness Room Policies:3Educating user3Safety Precautions for cardio machines:4Educating user4Stretches5Head5Arms5Sides6Legs (Hamstring)7Legs (Quadriceps)8Section Two13Treadmill13Safety Clip:14Safety Precautions14Elliptical15Stairmaster16

Table of contentsiii

Introduction

Introductionv

This is an instruction manual for the recreation center at University of North Texas. The manual describes with detail how to operate the frequently used workout equipment. This manual will help you to get comfortable with the equipment that is new to you. In this manual you will get familiar with the Treadmill, an Elliptical, and the Stairmaster. It will give you step-by-step instructions on how to use the given equipment and provide pictures. The manual also contains instructions with pictures on proper way to stretch before each workout. Please read and follow all of the given instructions to safely operate the workout equipment and have a safe workout.

Fly page Section 1

Section One

Fitness Room Policies:

· Must be 16 years and older to use the weight room.

· Users must have a towel at all times and wipe down machines after each use.

· Athletic attire must be worn at all times.

· Must wear athletic shoes. No sandals.

· Whenever working with weights, spotters are recommended.

· Please do not drop weights.

· Re-rack weights when finished.

· Limit of 30 minutes on all cardio machines when people are waiting.

· Keep all equipment in the weight room.

Important: Read and follow all of the instructions provided in this manual. It is important that the entire manual is read before operating following equipment.

Educating user

· When starting the cardio machines make sure to have your hands on the handrails.

· Face the console at all times. While operating the console make sure to have one of the hands holding on to the handles.

· Step on the running belt when it is moving below 1 mile per hour.

· Never attempt to turn around on the any of these.

· Never step off the machine while it is moving.

· Never turn ON the machine while someone is standing on it.

· Do not over exhaust or over work yourself.

· Wipe down the equipment after you done using it.

Safety Precautions for cardio machines:

· Follow the instructions that are stated in this manual.

· Please see your physician for a complete physical examination before beginning any fitness program, especially if you have high cholesterol, heart disease, high blood pressure; or have any family history of these conditions; are obese; or are on any medication.

· Make sure to wear proper exercise shoes and clothing and avoid loose and dangling clothing. Make sure to tie back long hair. And do not wear shoes with heels or leather soles.

· Make sure to keep water or any other liquids only on the accessory tray; containers with lids are recommended. Make sure not to spill any liquid on the equipment to prevent electric shock or any damage.

· Always attach a safety clip to your clothing before begging your work out.

· Keep in mind that the heart rate monitor is not a medical devise. Anything might interfere with an accurate reading, such as your movement. The monitor is used as an exercise aid in giving out general readings.

· Weight restrictions: Do not use the equipment is you weights over 500lbs. do not run on the equipment if you weight over 350lbs.

· Keep hands away from any moving parts. It is best to keep your hand on the handrails at all times.

Educating user

· When starting the cardio machine make sure to have both hands on the handles.

· Face the console at all times. While operating the console make sure to have one of the hands holding on to the handrail.

· Step on the running belt when it is moving below 1 mile per hour.

· Never attempt to turn around on the any of these.

· Never step off the machine while it is moving.

· Never turn ON the machine while someone is standing on it.

· Do not over exhaust or over work yourself.

· Wipe down the equipment after you done using it.

Stretches

It is important that you stretch before beginning you work out. Here are some simple stretches that can get you warmed up and ready for your workout.

Head

· Stand up straight with your legs shoulder width apart, arms by your sides or on your waist.

· Completely relaxed look down, so the muscles in the back of your neck can stretch (Figure 1a).

· When you feel the back of the neck is stretched, look up at the ceiling to stretch the front (Figure 1b).

· Bend your head to the left to stretch the right side of the neck (Figure 1c).

· Bend you head to the right to stretch the left side of the neck (Figure 1d).

Figure 1(d)

Figure 1(c)

Figure 1(b)

Figure 1(a)

Figure 1(b)

Figure 1(a)

Arms

· Still standing up straight with your legs shoulder width apart, raise your right arm straight above your head. Bend it at the elbow that way your palm is touching the back of your neck. Take your left hand and place it on the right arm’s elbow and gently push down. This stretches your triceps (Figure 2a).

· Repeat the same stretch with the left arm. Raise your left arm straight up above your head, bent it at the elbow, where your palm is touching the back of your neck. Take your right hand and place it on left arm’s elbow pushing gently down.

· Straighten your right arm in front of you with your palm up, reach with your left arm across your torso and place your left arm on top of the right arm’s elbow. Bend your right arm with your left arm captured in between (Figure 2b).

· Repeat the same stretch with your other arm. Straighten your left arm in front of you with your palm up, reach with your right arm across your torso and place your right arm on top of the left arm’s elbow. Bend your left arm with your right arm captured in between (Figure 2c).

Figure 1

Figure 2(a)

Figure 2(b)

Figure 2(c)

Sides

· Stand straight with your legs shoulder width apart, with your right hand on your waist bring your left arm above your head. Bending your torso to the right, reach with your left arm so you feel your left side of your torso stretching (Figure 3a).

· Repeat the same stretch with the other side. Bring your left hand to your waist and your right arm above your head. Bending your torso to the left, reach with your right arm so you feel your right side of your body stretching (Figure 3b).

Figure 3(a)

Figure 3(b)

Legs (Hamstring)

· Sit on the ground with your back against the wall. Spread your legs shoulder width apart trying to keep your knees turned out. Put the right hand on your left knee and with you left hand reach for your toes. This stretches the back of your upper leg, the hamstring. Make sure to keep your back straight, try not to arch it (Figure 4a).

· After you feel your leg stretch come up slowly into the starting position.

· Repeat the stretch on the right side. Place the left hand on your right knee and reach with the right hand for your right foot’s toes (Figure 4b).

· Bring both of your legs together, with your back as straight as possible, reach with both of your hands for your toes. This should give a nice stretch to the back of your both legs (Figure 4c).

Figure 4(c)

Figure 4(b)

Figure 4(a)

Legs (Quadriceps)

· Stand in front of a wall with your legs shoulder width apart. Hold on with your left hand onto the wall for balance, bend the right leg at the knee and with your right hand catch your leg by the ankle. Pull your leg back by the ankle slowly to stretch the front muscles of your thigh called quadriceps (Figure 5a).

· Repeat the same stretch with the other leg. Hold onto the wall using your right hand, bend the left leg at the knee and catch it by the ankle with your left hand. Slowly pull the leg back to stretch the front of the left thigh.

Figure 5(b)

Figure 5(a)

Section One7

Fly page Section 2

Section Two

Treadmill

This is a great cardio that can be used if you do not like running on the track. The pace at which you run and the incline level can be adjusted on the console.

· Step on the running belt, keeping both hands on the handlebar.

· Attach a safety clip on your clothes at the waist level (Figure 1).

· Keeping one of the hands on the handlebar, use the other hand to operate the console.

· Choose one of the programs Burn Fat, Cardio, or both. Yu can also personalize your own workout.

· Adjust the speed by using the button ADJUST SPEED with up/down arrows on the right.

· Adjust the incline level by using the buttons with up/down arrows on the left.

· Make sure to start at a low speed, walking, and as you become more comfortable increase the speed.

· Face the console at all times and keep your back straight.

· Make sure to wear running shoes and no loose clothing.

· To slow down into walking pace, use the ADJUST SPEED button.

· To stop push red STOP button.

· Walking to warm up before starting running on the treadmill is recommended.

· Take it slow and do not over work yourself.

· Wipe down after you are done.

Safety Clip:

It is important that you use a safety while exercising on the treadmill. Attach the red safety clip to your clothing on your waistline. If any complications occur, a strong tug on the safety lanyard will stop the running belt (Figure 2). Make sure to keep your hands on the treadmill handles, the running belt stops suddenly.

Figure 1

Figure 2

Safety Precautions

· Make sure to wear proper exercise shoes and clothing and avoid loose and dangling clothing. Make sure to tie back long hair. And do not wear shoes with heels or leather soles.

· Always attach a safety clip to your clothing before begging your work out.

· Keep hands away from any moving parts. It is best to keep your hand on the handles at all times.

· Wipe down the equipment after using it.

· Face the console at all times. While operating the console make sure to have one of the hands holding on to the handles.

Elliptical

This is a good cardio machine, similar to the treadmill. It is much better for your knees and works on your arms as well as your legs.

· Place your hands on the stationary handlebar and one foot at a time place your feet on the pedals (Figure 2a). The pedals will move so make sure you are holding on.

· Apply all your weight on one foot for the machine to turn ON, make sure to have both of your hands on the handlebar.

· Adjust the desired incline and resistance levels on the button of the console.

· On the right of the console are the different programs that you can personally adjust. For example you can put in your weight and age and the machine will give you certain time you need to work out (Figure 2b).

· Once you have the desired workout selected press green START button to begin.

· Make sure to keep your spine straight and your head facing the console.

· Bend your knees slightly for a smooth movement on the machine.

· To STOP slowly come to a stop.

· Wipe down the machine after use.

Figure 2(a)

Figure 2(b)

Stairmaster

· Bring yourself onto the stairs. Place both of your hand on the rails and pull yourself on the middle step (Figure 3a).

· Hold on to the handlebars either in front of you or the side at all times.

· Face the console at all times and keep your back straight.

· Choose your workout. You can select time, amount of floors, and adjust the speed at which the stairs move (Figure 3b).

· Press green START button to begin.

· The workout starts up at level/speed 3, as you become more comfortable you can adjust it.

· Press STOP to pause the workout or to stop.

· Do not try to get off the machine unless it is completely stopped.

· Hold on to the handlebars to bring you down to the ground.

· Wipe down the machine when you are done.

Figure 3(a)

Figure 3(b)

Section Two13