Weslo WLTL22190 user manual Suggested Stretches

Page 15

Training Zone Exercise

After warming up, increase the intensity of your exer- cise until your pulse is in your training zone for 20 to 60 minutes. (During the first few weeks of your exer- cise program, do not keep your pulse in your training zone for longer than 20 minutes.) Breathe regularly and deeply as you exerciseÑnever hold your breath.

Cool-down

Finish each workout with 5 to 10 minutes of stretching

to cool down. This will increase the flexibility of your muscles and will help prevent post-exercise problems.

Exercise Frequency

To maintain or improve your condition, complete three workouts each week, with at least one day of rest be- tween 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 below. Move slowly as you stretchÑnever 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 to- ward 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.

1

2

3

4

5

15

Image 15
Contents QUESTIONS? Model No. WLTL22190 Serial NoCustomer HOT Line Important Precautions Table of ContentsPage Left Side Right Side Before YOU BeginNot tighten the Handrail Bolt yet AssemblyBe careful not to pull on the Wire Harness Attach the lower end of the Left Handrail first. ThreadAttach the lower end of the Right Handrail first Wire Harness is not pinchedOperation and Adjustment HOW to Plug in the Power CordPerformant Lubetm Walking Belt Diagram of the Console Battery InstallationStep by Step Console Operation Follow your progress with the monitor display Insert the key fully into the power switchTurn off the power To turn off the power, simply wait for about sixHOW to Fold and Move the Treadmill HOW to USE the Hand WeightsHOW to Fold the Treadmill for Storage HOW to Lower the Treadmill for USE HOW to Move the TreadmillMaintenance and TROUBLE-SHOOTING Problem The power turns off during useTop Problem The walking belt slows when walked on Problem The walking belt is off-centerProblem The walking belt slips when walked on Workout Guidelines HOW to Measure Your Heart RateConditioning Guidelines Exercise IntensitySuggested Stretches Qty Description Part LISTÑModel No. WLTL22190Exploded Ordering Replacement Parts Limited WarrantyIcon Health & FITNESS, INC., 1500 S W., LOGAN, UT