Warm Up Exercises, Exercise Guidelines

Warm Up Exercises

EXERCISE GUIDELINES

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

Flexibility is a key to fitness. Stretch all major muscle groups at least two to three times per week after a 5 to 10 minute warmup. Stretch just to the point of a gentle tug. If you have back, joint, or other health problems, talk to your doctor first.

Prone on Elbows

Lie on your stomach with your feet together. Rest on your forearms with your elbows directly under your shoulders. Relax lower back and abdomen into floor. Hold for 30-60 seconds or until muscles feel looser.

Cat and Camel

Rest on your hands and knees. Round your back by contracting your abdominal muscles and tucking in your pelvis; hold for five seconds. Then allow your back to sag toward the floor as you lift your chest and head; hold for five seconds. Repeat the combination 10 times

Supline Lumbar Rotation Lie on your back with your knees bent. Keeping your knees together and your shoul- ders against the floor, roll your knees to one side until you feel a stretch in your back or hip. Hold for 30-60 seconds or until muscles feel looser. Repeat on opposite side.

Cervical Side Bends

Tilt your head gently toward one shoulder, keeping your shoulders level and your face pointed straight ahead. Hold for five seconds, then tilt your head toward the other shoulder and hold for five seconds. Re- peat five times on each side.

Knees to Chest

Lie on your back. Bend your knees, and lift your feet off the floor. Grasp your knees with your arms and pull your knees toward your chest. Hold for 20 seconds. Repeat three to five times.

Shoulder Circles

In a smooth, continuous mo- tion, make a circle with your shoulders: Raise them up towards your ears, pull them together behind you, lower them to a resting position, then roll them forward. Repeat 10 times.

KF-3.5T specifications

The Keys Fitness KF-3.5T treadmill is a premium piece of equipment designed for both casual fitness enthusiasts and serious athletes. This treadmill stands out in the crowded market due to its robust construction, advanced features, and user-friendly technology.

One of the most notable aspects of the KF-3.5T is its powerful motor, which provides a peak output of 3.5 horsepower. This ensures a smooth and consistent running experience, even at higher speeds. It offers a speed range from 0.5 to 12 miles per hour, allowing users to tailor their workouts, whether they prefer a gentle walk or an intense run.

The KF-3.5T is equipped with an extra-wide running surface measuring 20 inches by 60 inches, providing ample space for users to run or walk comfortably. This design reduces the risk of falling off the side and enhances safety during workouts. Additionally, the treadmill features a cushioning system that absorbs impact, minimizing strain on joints and making it suitable for users of all ages and fitness levels.

This treadmill also boasts a comprehensive display console that tracks essential workout metrics such as time, distance, speed, incline, and calories burned. Users can easily adjust settings with straightforward controls, ensuring a seamless experience throughout their exercise sessions. The console is also compatible with Bluetooth technology, allowing users to sync their devices and access fitness apps for a more interactive workout experience.

Included with the KF-3.5T are several workout programs designed to challenge users and keep their routines fresh. From interval training to hill climbs, these preset programs cater to various fitness goals and help maintain motivation.

The incline feature is another vital characteristic of the KF-3.5T, offering adjustable settings up to 15 levels. This enables users to simulate outdoor running conditions and engage different muscle groups, enhancing the effectiveness of their workouts.

In terms of durability, the KF-3.5T features a steel frame construction that ensures stability and longevity, making it a reliable option for home gyms. The treadmill is also foldable, providing convenience for those with limited space.

Ultimately, the Keys Fitness KF-3.5T treadmill combines power, practicality, and an engaging user experience, making it a standout choice for anyone looking to invest in their fitness journey. Its thoughtful design and comprehensive features cater to a wide range of users, ensuring a beneficial and enjoyable workout.