Keys Fitness 4400HR, 4200 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 for- ward from your hips. Allow your back and shoulders to relax as you reach down toward your toes as far as pos- sible. Hold for 15 counts, then relax. This will stretch your hamstrings, 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 hamstrings, 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 tendons, 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 Milestone 4200/4400HR Treadmill Table of Contents Specification Sheet Important Safety Information Safety Precautions and TipsBefore You Start Warm Up Exercises Exercise GuidelinesAssembly, Moving Instructions AssemblyPower Requirements Console Functions and Descriptions MS4200 Also to stop your treadmillConsole Functions and Descriptions MS4400HR Console Functions and Descriptions Time WindowQuick Start / Manual Mode Program and Operating InstructionsProgram Mode Heart Rate Control Instructions MS4400HR Program Profiles Belt Adjustment and Tension Walking Belt is Shifting to the Left DiagramMaintenance Instructions CleaningChange Miles per hour to Kilometers per Troubleshooting Guide Treadmill will not startParts & Diagrams MS4200/4400HR- Parts List Description QTYKEYSFITNESSPRODUCTS,LP-LIMITEDWARRANTY