Image IMTL24490 user manual Weight Loss Tips, Warm up before you begin, Stretch after your warm-up

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WEIGHT LOSS TIPS

At least four, 30-minute workouts per week, along with a reduced-calorie diet, are recommended if you are trying to lose weight. However, be sure to stay within your target heart rate zone and exercise a maximum of 5 days per week for 60 minutes per workout.

Good posture is the key to safe, comfortable workouts. Keep your chin up and your head facing forward. Align your head and shoulders with your hips. Avoid leaning forward. Keep your back straight.

4 Warm up before you begin.

A warm-up routine prepares your body and mind for vigorous exercise. It also provides insurance against injury and soreness. Warm up with two to five minutes of slow exercise, at minimal intensity.

5 Stretch after your warm-up.

A pliable, well-stretched muscle is less suscepti- ble to injury. Perform the recommended stretches on a smooth, flat surface.

The correct form for several stretches is described below (refer to the drawings at the right). Be sure to move slowly as you stretch— never bounce.

1.Toe Touch Stretch—Sit with your knees bent slightly and slowly bend forward from your hips. Allow your back and shoulders to relax as you reach toward your toes as far as possible. Hold for 15 to 30 seconds, then relax. Repeat 3 times. Stretches: Hamstrings, back of knees, and back.

2.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 to 30 seconds, 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.

3.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 to 30 seconds, then relax. Repeat 3 times for both legs. Stretches: Hamstrings, lower back, and groin.

4.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 to 30 seconds, then relax. Repeat 3 times. Stretches: Quadriceps and hip muscles.

5.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 to 30 seconds, then relax. Repeat 3 times for each leg. Stretches: Quadriceps and hip muscles.

 

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Contents Questions? Model No. IMTL24490 Serial NoCustomer HOT Line Table of Contents Important Precautions Page Before You Begin Assembly Hand Pulse Sensor TROUBLE-SHOOTING How to Use the Hand Pulse SensorHow to Use the Chest Pulse Sensor Moving your hands. When yourChest Pulse Sensor TROUBLE-SHOOTING Make sure that Battery is turned so Writing is onChest Pulse Sensor Care Performant Lubetm Walking Belt HOW to Plug in the Power CordFeatures of the Console Enter your weight if desired HOW to USE the Quick Start ModePlug in the power cord Select the Quick Start modeBiologix display Insert the key into the console HOW to USE a Heart Rate ProgramEnter your age Enter your weightSelect one of the Incline programs HOW to USE AN Incline ProgramWatch your progress with the main display Biologix display Insert the key fully into the consoleEnter your weight if desired Press the Biologix Start button HOW to USE the Fitness AGE TestEnter your height Enter your sexSelect one of the Custom programs HOW to Create a Custom ProgramHold the hand pulse sensor Press the Program Start button or the Speed + buttonHOW to USE a Custom Program HOW to Measure Your Body FAT HOW to Select the Information Mode HOW to Adjust the Walking PlatformHOW to USE the Hand Weights How to Fold and Move the Treadmill HOW to Fold the Treadmill for StorageHOW to Move the Treadmill HOW to Lower the Treadmill for USE Symptom AN Error Code E1 or E6 Appears on the Console Maintenance and Trouble-shootingSymptom the Power does not Turn on Symptom the Power Turns OFF During USESymptom the Walking Belt is OFF-CENTER When Walked on Symptom the Walking Belt Slows When Walked onTop Target Heart Rate Zones Conditioning GuidelinesFactors in a Sensible Diet Exercise StepsWeight Loss Tips Warm up before you beginStretch after your warm-up Stretch again at the end of your exercise Session Benefits of Aerobic ExerciseGet FIT with the Image 14.6Q Cool down after aerobic exerciseWorkout Programs Workout TipsPart List-Model No. IMTL24490 R0899AQty Description How to Order Replacement Parts Exploded Drawing-Model No. IMTL24490 105 Limited Warranty