Keys Fitness 5600T owner manual Warm Up Exercises

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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.

Warming up prepares the body for the exercise by increasing circulation, supplying more oxy- gen to the muscles 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 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 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 (Image not shown)

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 5600T Treadmill Table of Contents Important Safety Information Safety Precautions and TipsBefore You Start Assembly Parts ListAssembly requires the included Allen wrench Right Upright Attach the Left Junction Box as shown Congratulations Moving Instructions Power Requirements Console Panel Functions Program Operation Program Mode Customizing Programs in P1 and P2 ModeProgram Operation 3 4 5 6 7 8 9 1 Heart Rate Mode Monitoring Your Heart Rate Monitoring Your Heart RateTarget Heart Rate Zone Warm Up Exercises Change to MPH or KPH Calibration Sequence Belt Adjustment Walking Belt is Shifting to the Left DiagramMaintenance Instructions To Apply Lubricant to the Walking BoardError Messages Treadmill Error MessagesTroubleshooting Guide Treadmill will not startParts List 5600T Treadmill Parts List Rev aExploded View Console Assembly Warranty Information Keys Fitness PRODUCTS, LP Limited WarrantyCustomer Service