Healthrider HRTL20001 manual Suggested Stretches

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Training Zone Exercise

After warming up, increase the intensity of your exer- cise until your pulse is in your training zone for 20 to 60 minutes. (During the first few weeks of your exer- cise program, do not keep your pulse in your training zone for longer than 20 minutes.) Breathe regularly

and deeply as you exercise—never hold your breath.

Cool-down

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.

Exercise Frequency

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 in the drawings below. Move slowly as you stretch—never 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 both legs. 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 both legs. 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 both legs. 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 QUESTIONS?Table of Contents Important Precautions Front Before YOU BeginFor your benefit, read this manual carefully before BackLegs rather than your back AssemblyAssembly requires two people WrenchSnaps into the storage latch. Make sure that the locking 97, and the Stabilizer Plate105 Operation and Adjustment Adjust the speed in small increments SettingSTEP-BY-STEP Console Operation Desired mode Press the START/STOP buttonFollow your progress with the monitor displays Steadily Information ModeNot press Too hard, or Circula Pulse will not be detectedHOW to Fold the Treadmill for Storage HOW to Move the TreadmillHOW to Lower the Treadmill for USE Tripped TROUBLE-SHOOTINGSymptom the Power does not Turn on Symptom the Power Turns OFF During USESymptom the Walking Belt Slows When Walked on Symptom the Walking Belt is OFF-CENTER When Walked onSymptom the Treadmill Sits Unevenly on the Floor Workout Guidelines Conditioning GuidelinesExercise Intensity AGESuggested Stretches Part No F02855-C R0896A Ordering Replacement PartsLimited Warranty Healthrider Acquisition Corp., Inc., 1500 S W., LOGAN, UTRemove this Exploded Drawing and Part List from the Manual Right Crossbar Bracket DescriptionController ChokeExploded DRAWING-Model No. HRTL20001