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.

A 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 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 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 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 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.

C32 specifications

The Weslo C32 is a versatile and budget-friendly treadmill designed to cater to home fitness enthusiasts. It combines essential workout features with a compact design, making it an excellent choice for those who want to improve their cardiovascular health and overall fitness without breaking the bank.

One of the standout features of the Weslo C32 is its space-saving design. The treadmill is foldable, allowing users to easily store it away when not in use. This is particularly beneficial for small apartments or homes where space is limited. The lightweight construction ensures that moving and maneuvering the treadmill is a straightforward task.

The Weslo C32 boasts a powerful motor, typically around 2.5 horsepower, that drives the running belt with smoothness and stability. This makes it suitable for a variety of workouts, whether users prefer walking, jogging, or running. The speed range allows users to customize their experience, supporting speeds from a gentle walk to a more intense run.

Another noteworthy characteristic of the Weslo C32 is its cushioned deck, designed to reduce impact on joints during workouts. This feature is especially crucial for individuals who may have concerns about joint health but still wish to engage in effective aerobic exercise. The deck provides comfort and stability, enhancing the overall running experience.

The treadmill comes equipped with a simple yet effective console that displays essential workout metrics such as speed, distance, time, and calories burned. These metrics help users track their progress and stay motivated over time. Additionally, the Weslo C32 often includes built-in workout programs designed to cater to different fitness levels and goals, offering a varied and engaging training experience.

For those who enjoy listening to music or watching videos while exercising, the Weslo C32 typically features integrated speakers and an audio port for connecting devices. This added convenience ensures that users can stay entertained throughout their workout sessions.

In summary, the Weslo C32 is a well-rounded treadmill that offers essential features for home fitness at an affordable price. Its space-saving design, powerful motor, cushioned deck, user-friendly console, and added entertainment options make it a popular choice among fitness enthusiasts seeking a reliable and convenient workout solution. Whether you are a beginner or a seasoned athlete, the Weslo C32 provides the tools needed to achieve fitness goals comfortably and efficiently.