Keys Fitness Keys 9000LI, Keys 9000OB owner manual Warm Up Exercises, Exercise Guidelines

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Warm Up Exercises

EXERCISE GUIDELINES

WARNING! Before beginning this or any exercise program, you should consult your physician. This is espe- cially important for individuals over the age of 35 or individuals with pre-existing health problems.

Warming up prepares the body for the exercise by increasing circulation, supplying more oxygen to the mus- cles and raising body temperature. Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up. The photos on this page show several forms of basic stretching you may perform before your workouts. In order to achieve an adequate warm-up, perform each stretch three times.

TOE TOUCH STRETCH

Stand, bending your knees 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. This will stretch your ham- strings, back of knees, and back.

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. This will stretch your ham- strings, lower back, and groin.

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. To cause further stretching of the Achilles tendon, bend your back leg as well. This will stretch your calves, Achilles tendons, and ankles.

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. This will stretch your quadriceps and hip muscles.

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. This will stretch your quadriceps and hip muscles.

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Contents Keys 9000LI Keys 9000OB Table of Contents Safety Precautions and Tips Important Safety InformationBefore You Start Main Components Key # AssemblyRemove packing material before starting treadmill Assembly Power Requirements Console Panel Functions Keys 9000 Overlay Program Operation Adjust Weight Press Enter Mode Press StartProgram Mode Speed Incline Enter Mode Press StartNext UP/DOWN Press Start User Program Hill Interval Program Speed Incline Level MPH MAX Heart Rate Mode Heart Rate ModeBeginning Target HR Hands Free Enter Mode Next UP/DOWN Press StartNext Mode Press Start Approaching TargetNext UP/DOWN Enter Mode Press Start Adjust Weight Enter Mode Press StartAdjmxgrade + Next Mode Press Start Enter ModeAdjrest + Next Mode Press Start Restint AT Target WorkintMonitoring Your Heart Rate Monitoring Your Heart RateTarget Heart Rate Zone Exercise Guidelines Warm Up ExercisesChange to MPH or KPH Calibration Sequence Belt Adjustment To Apply Lubricant to the Walking Board Maintenance InstructionsTreadmill Error Messages Error MessagesTreadmill will not start Troubleshooting GuideExploded View REF# Keys PART# Description Parts ListKeys Fitness PRODUCTS, LP Limited Warranty Warranty InformationDistribution Drive Suite Garland, TX