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.

831.294620 specifications

The Weslo 831.294620 is a compact and efficient treadmill that has garnered attention for its blend of performance, technology, and affordability. Designed for home fitness enthusiasts, this treadmill caters to individuals who wish to incorporate regular exercise into their busy schedules without compromising space.

One of the standout features of the Weslo 831.294620 is its space-saving design. It is built to be foldable, allowing users to easily store it away when not in use. This makes it an ideal choice for apartment dwellers or those with limited workout space. The sturdy frame ensures that it can support users of various sizes while providing stability during workouts.

The treadmill boasts a 2.0 horsepower motor, which delivers a smooth and consistent performance. This motor supports a maximum speed of 10 miles per hour, enabling users to engage in both brisk walking and running sessions. The adjustable incline feature adds another layer to workout intensity, allowing users to target various muscle groups and enhance cardiovascular benefits.

A user-friendly console is another key characteristic of the Weslo 831.294620. It includes an LCD display that provides real-time feedback on crucial workout metrics such as speed, time, distance, and calories burned. This feature is essential for individuals monitoring their fitness goals and tracking their progress over time.

To further enhance the workout experience, the treadmill comes equipped with several built-in programs that cater to different fitness levels. These pre-set workouts are designed to keep users engaged and motivated by varying the intensity of their exercise routines. Additionally, the treadmill includes heart rate monitors to ensure users stay within their desired heart rate zones during workouts.

The cushioned deck design also sets the Weslo 831.294620 apart from its competitors. This feature helps to reduce impact on joints, making it a suitable option for individuals with joint concerns or those recovering from injuries.

Overall, the Weslo 831.294620 is a thoughtfully designed treadmill that combines practical features, user-friendly technologies, and space-efficient characteristics. With its blend of functionality and affordability, it serves as a reliable option for anyone looking to maintain an active lifestyle from the comfort of their home. Whether you are a beginner or a seasoned athlete, the Weslo 831.294620 can help you achieve your fitness objectives.