Image IMTL13991 user manual Exercise Frequency, Suggested Stretches

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Cooling Down

EXERCISE FREQUENCY

Finish each workout with 5 to 10 minutes of stretching to cool down. This will increase the flexibility of your muscles and will help to prevent post-exercise problems.

To maintain or improve your condition, complete three workouts each week, with at least one day of rest be- tween workouts. After a few months, you may com- plete up to five workouts each week if desired. The key to success is to make exercise a regular and enjoyable part of your everyday life.

SUGGESTED STRETCHES

The correct form for several basic stretches is shown at the right. Move slowly as you stretchÑnever bounce.

1. Toe Touch Stretch

Stand with your knees bent 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. Repeat 3 times. Stretches: Hamstrings, back of knees and back.

2. 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. Repeat 3 times for each leg. Stretches: Hamstrings, lower back and groin.

3. 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. 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.

4. 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. Repeat 3 times for each leg. Stretches: Quadriceps and hip muscles.

5. 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. Repeat 3 times. Stretches: Quadriceps and hip muscles.

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Contents Customer HOT Line Model No. IMTL13991 Serial NoImportant Precautions Table of ContentsPage Before YOU Begin Assembly AssemblyHOW to PUT on the Heart Rate Monitor HOW to USE the Heart Rate MonitorHeart Rate Monitor Care and Maintenance Heart Rate Monitor TROUBLE-SHOOTINGPerformant Lubetm Walking Belt Operation and AdjustmentHOW to Plug in the Power Cord Features of the Console Diagram of the ConsoleDiagram of the Console HOW to USE the Manual Mode HOW to Turn on the PowerDistance/Incline Laps displayÑThis Adjust the speed and incline of the treadmillSpeed/Minutes-Mile displayÑThis display Time/Segment Time displayÑWhenPress the Start button to start the program HOW to USE Performance ProgramsSelect one of the performance programs Follow your progress with the five displays HOW to USE Pulse ProgramsRemove the key from the console Select one of the pulse programsPress the Start button Put on the heart rate monitorSelect one of the custom programs HOW to Create a Custom ProgramSired speed and incline settings HOW to USE a Custom Program HOW to Connect Your Portable Stereo HOW to Connect Your Computer HOW to Connect Your Home StereoPressVCR. the Play button on your CD player or HOW to Connect Your VCRFinished, remove the key HOW to USE Programs Directly from OUR Internet Site Optional Hand Weights Information MODE/DEMO ModeCalories/Fat Calories dis Ber listed on the back cover of this manualHOW to Move the Treadmill HOW to Fold and Move the TreadmillHOW to Fold the Treadmill for Storage HOW to Lower the Treadmill for USE Problem The walking belt slows when walked on TROUBLE-SHOOTINGProblem The power turns off during use Top Problem The heart rate monitor does not function properly Workout Guidelines Conditioning GuidelinesExercise Intensity Suggested Stretches Exercise FrequencyQty Description Part LISTÑModel No. IMTL13991Ordering Replacement Parts Exploded DRAWINGÑModel No. IMTL13991 105 109 108 8740 107 106 1987 Limited Warranty