Weslo G-25 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 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 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 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 ten- dons, bend your back leg as well. Stretches: Calves, achilles ten- dons, 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 Mon.-Fri., 6 a.m.-6 p.m. MST QUESTIONS?Model No. WLTL19105.1 Serial No Call TOLL-FREEImportant Precautions Table of ContentsTreadmill Operation Left Side Right Side Before YOU BeginTwo Nuts 17. Do not tighten the Handrail Nuts yet AssemblyHold the Right Handrail with the bend in the position ShownTouch the Right Handrail to discharge any static Page Operation and Adjustment HOW to Plug in the Power CordPRE-LUBRICATED Walking Belt Diagram of the Console STEP-BY-STEP Console OperationInsert the key fully into the console Follow your progress with the display HOW to Change the Incline of the TreadmillHOW to Lower the Treadmill for USE HOW to Fold and Move the TreadmillHOW to Fold the Treadmill for Storage HOW to Move the TreadmillMaintenance and Troubleshooting Problem The power turns off during useTop View Problem The walking belt slows when walked on Workout Guidelines HOW to Measure Your Heart RateConditioning Guidelines Exercise IntensitySuggested Stretches Exercise FrequencyQty Description R1005APart Identification Chart Exploded DRAWING-Model No. WLTL19105.1 Ordering Replacement Parts Limited WarrantyIcon Health & FITNESS, INC., 1500 S W., LOGAN, UT