Build muscle and ligament strength with the GlideMaster Slide Board, designed to activate finer ligaments and major muscle groups as you balance on a slippery surface. Make simple exercises more effective with the increased challenge of the sliding surface, leading to better overall results. Protect your joints while training harder—this speed skating slide board is ideal for minimizing hamstring, groin, and joint injuries, making it an excellent tool for low-impact conditioning.IncludesOne (1) GlideMaster Slide BoardOne (1) pair of shoe coversOne (1) travel bagUser manualFeaturesWorks to activate finer ligaments and major muscle groups as you balance on a slippery surfaceDesigned to help:Increase strength and flexibilityRegulate weight and lose inchesImprove balance and coordinationBoost your metabolismDecrease stressIdeal for use on flat, hard surfaces (not on carpet), this slide board enhances lateral strength and coordination by engaging core muscles and ligaments crucial for stabilityOptimal user height: 5'4"–6'1"Shoe cover size: Shoe size 7–10 unisexMeasures 73.22” x 19.68”Weighs 3.67 lbsHow to UseRead carefully through the user manual and all safety instructions before using the GlideMasterSetting up the GlideMaster:Place the GlideMaster Slide Board on a flat, hard, non-slip floor, in an area free of obstructionsFirmly press the center of one of the suction cups to secure itSecure the remaining suction cups to the floorUsing suction cups:Suction cups work best on non-porous surfaces such as vinyl flooring, glazed ceramic and glazed porcelain tiles, glass, stainless steel, some plastics, and some varnished woodAirflow in porous materials, such as unglazed tile, grout, concrete, laminate, granite, brick, and limestone, means that suction cups can't create a good vacuum seal. Suction cups also do not work well on textured, painted, or greasy surfacesUsing the GlideMaster:Wear comfortable, breathable gym clothes and gym shoes with good supportPut the shoe covers over your shoes to protect the surface of the slide board and to give you maximum sliding powerBegin your endurance training sessionWorking out:Always warm up before each workout sessionWear comfortable, breathable athletic clothing, socks, and gym shoes with good supportAs with any workout, proper body posture is importantKeep your knees flexedKeep your toes under your kneesDon't rotate your torso as you moveMake sure to keep your feet far enough apart that you are easily able to reach both sides of the board with each push offStrive for strong steady glidesHigh-intensity interval training is a great workout choice for the GlideMaster. Like with sprints, you can go all out, fully exerting your musclesDrink plenty of water before and after exercise to stay well hydratedBreathe steadily. Never hold your breathAfter your workout:Roll the GlideMaster slide board up and secure it with the Velcro strap on the end of the boardSlide the rolled board into the travel bagCare InstructionsConsult with a medical professional before beginning a new exercise program, especially if you have heart disease, hypertension, blood clots, cancer, spinal disease, or osteoporosis, severe fractures, malignant tumors; if you have a pacemaker, artificial heart, or other similar implant; if you recently had surgery; if you are or may be pregnant. Do not use if injured or if you have a feverIncorrect or excessive exercise or overexertion can be damaging to your health. Always exercise within the heart-rate intensity level and time limits recommended by your doctorStop exercising immediately and consult your doctor if you begin to feel faint, dizzy, nauseous, or experience pain, irregular heartbeat, or shortness of breathNever use while intoxicated. Do not use during or immediately after eating or when you feel tired. Do not use if injured or illUse only on a flat, hard, non-slip floor. Ensure the workout area is adequately sized, free of objects, people, or pets, and has at least 7 ft of clearance on all sides to prevent injury or damage to nearby objectsAlways warm up before exercise and cool down after exercise to prevent sports injuryDrink plenty of water before and after exercise to stay well hydratedBreathe steadily. Never hold your breathDo not perform other activities while using the GlideMaster to avoid accidents or injuryUse a dry towel to wipe sweat off the surface of the equipment before use and as needed during the workoutKeep sharp objects such as pins, knives, and needles away from the equipment