Exercise Frequency, Suggested Stretches

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 exercise—never hold your breath.

Cooling 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 to 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 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 each leg. 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 each leg. 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.

WLTL11094 specifications

The Weslo WLTL11094 is an innovative treadmill designed for home use, specifically catering to fitness enthusiasts seeking an efficient and convenient workout solution. Combining practicality with advanced features, the WLTL11094 is engineered to make cardio workouts accessible and enjoyable.

One of the standout features of the Weslo WLTL11094 is its SpaceSaver design, which allows it to be easily folded and stored. This is particularly beneficial for those with limited living space, as it helps to maintain a clutter-free environment without sacrificing fitness opportunities. The compact design does not compromise on performance, as the treadmill provides a reliable running surface to support various workout intensities.

In terms of performance, the WLTL11094 is equipped with a powerful 2.5 horsepower motor that allows for smooth and consistent operation. Users can experience speeds ranging from 0 to 10 miles per hour, accommodating both beginners and seasoned runners. The adjustable incline feature further enhances the workout by simulating uphill running, effectively targeting different muscle groups and increasing calorie burn.

The treadmill also includes a cushioned running deck that helps reduce impact on joints, making it suitable for users with varying fitness levels. This added comfort encourages longer workout sessions, contributing to overall fitness goals.

Weslo has integrated a user-friendly LCD display into the WLTL11094, providing real-time feedback on key workout metrics, including time, distance, speed, and calories burned. This data empowers users to track their progress and stay motivated throughout their fitness journey. Additionally, the treadmill is equipped with built-in workout programs that offer guided routines tailored to different fitness levels, enhancing the user's experience and variety in workouts.

To keep workouts engaging, the WLTL11094 features Bluetooth connectivity that allows users to connect their devices and play music or audio through its integrated speakers. This feature makes it easier to stay motivated during workouts, as users can listen to their favorite tunes or participate in guided fitness classes.

Overall, the Weslo WLTL11094 treadmill combines practicality, advanced features, and comfort, making it an excellent choice for those looking to achieve their fitness goals at home. Its blend of performance-oriented technology and user-friendly design truly sets it apart in the home fitness market, ensuring users can access effective workouts without compromising on space or comfort.