Weslo WLTL39201 user manual Exercise Frequency, Suggested Stretches

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EXERCISE FREQUENCY

To maintain or improve your condition, complete three workouts each week, with at least one day of rest

between workouts. After a few months, you may com- plete up to five workouts each week if desired. The key to success is to make exercise a regular and enjoyable part of your everyday life.

SUGGESTED STRETCHES

The correct form for several basic stretches is shown in the draw- ings at the right. Move slowly as you stretch—never bounce.

1. Toe Touch Stretch

Stand with your knees bent slightly and slowly bend forward from your hips. Allow your back and shoulders to relax as you reach down toward your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Hamstrings, back of knees and back.

2. Hamstring Stretch

Sit with one leg extended. Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg. Reach toward your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times for both legs. Stretches: Hamstrings, lower back and groin.

3. Calf/Achilles Stretch

With one leg in front of the other, reach forward and place your hands against a wall. Keep your back leg straight and your back foot flat on the floor. Bend your front leg, lean forward and move your hips toward the wall. Hold for 15 counts, then relax. Repeat 3 times for both legs. To cause further stretching of the achilles tendons, bend your back leg as well. Stretches: Calves, achilles tendons and ankles.

4. Quadriceps Stretch

With one hand against a wall for balance, reach back and grasp one foot with your other hand. Bring your heel as close to your buttocks as possible. Hold for 15 counts, then relax. Repeat 3 times for both legs. Stretches: Quadriceps and hip muscles.

5. Inner Thigh Stretch

Sit with the soles of your feet together and your knees outward. Pull your feet toward your groin area as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Quadriceps and hip muscles.

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Contents QUESTIONS? Model No. WLTL39201 Serial NoCustomer HOT Line Important Precautions Table of ContentsPage Before YOU Begin BackRight Side Your own phillips screwdriver and adjustable wrench AssemblyTighten the four Handrail Bolts 1 used in step Above. Do not tighten the Handrail Bolts 1 yetTighten the Console Screw yet. Then, loosely thread Overtighten the Console Screws. Insert the excessOperation and Adjustment HOW to Plug in the Power CordPerformant Lubetm Walking Belt STEP-BY-STEP Console Operation Diagram of the ConsoleBattery Installation Insert the key fully into the consoleCALS/FAT Cals TIME/DISTANCEHOW to Fold and Move the Treadmill Handrail Height AdjustmentHOW to Fold the Treadmill for Storage HOW to Lower the Treadmill for USE HOW to Move the TreadmillProblem The power turns off during use Maintenance and TROUBLE-SHOOTINGProblem The walking belt slows when walked on Workout Guidelines HOW to Measure Your Heart RateConditioning Guidelines Exercise IntensitySuggested Stretches Exercise FrequencyOrdering Replacement Parts Limited WarrantyIcon Health & FITNESS, INC., 1500 S W., LOGAN, UT Remove this Exploded Drawing and Part List from the Manual Qty Description Part LIST-Model No. WLTL39201DRAWING-Model