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 but- tocks 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.

831.293020 specifications

The Weslo 831.293020 is a versatile treadmill designed for both novice and experienced fitness enthusiasts. This model offers a perfect blend of functionality and affordability, making it a popular choice for home users looking to incorporate cardiovascular workouts into their fitness routines. The Weslo treadmill is equipped with several features that enhance usability and workout effectiveness.

One of the standout features of the Weslo 831.293020 is its compact design. Measuring approximately 60 inches in length, it is designed to fit easily into smaller spaces, making it ideal for home gyms or living rooms where space is at a premium. Despite its compact size, this treadmill offers a running surface that is substantive enough to provide comfort during running or walking sessions.

The treadmill boasts a powerful motor capable of delivering variable speeds up to 10 mph. This adjustable speed setting allows users to tailor their workout intensity, whether they prefer a leisurely walk or an intense sprint. In addition to the speed options, the Weslo 831.293020 features incline settings, providing users the ability to simulate hill workouts, which can increase the intensity and calorie-burning capability of their routine.

Another noteworthy characteristic is the built-in workout programs. The Weslo 831.293020 comes with various preset routines designed to target specific fitness goals, such as weight loss or endurance training. These programmed workouts add variety and keep users engaged, allowing for a more dynamic and less monotonous exercise experience.

The display console offers a user-friendly interface that shows key workout metrics, including time, distance, speed, calories burned, and heart rate. This data helps users track their progress and stay motivated as they work toward their fitness goals. Additionally, heart rate sensors incorporated into the handlebars allow users to monitor their heart rate without needing a separate device.

Durability is an important aspect of this treadmill. Constructed with a sturdy frame and a reliable running deck, the Weslo 831.293020 is built to withstand standard home use. Its cushioned deck technology reduces impact on joints, providing a safer workout experience and promoting longer sessions without discomfort.

In summary, the Weslo 831.293020 combines compactness, power, and user-focused features, making it an excellent choice for individuals seeking a reliable treadmill for home workouts. With its adjustable speed and incline, built-in programs, and easy-to-read display, it caters to a variety of fitness levels and preferences.