Exercise Frequency, Suggested Stretches

EXERCISE FREQUENCY

To maintain or improve your condition, plan three work- outs each week, with at least one day of rest between

SUGGESTED STRETCHES

workouts. After a few months of regular exercise, you may complete up to five workouts each week, if desired. Remember, the key to success is make exer- cise a regular and enjoyable part of your everyday life.

The correct form for several basic stretches is shown at the right.

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 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 loot 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.

831.2836 specifications

The Weslo 831.2836 is a versatile and affordable exercise bike designed for home fitness enthusiasts who are seeking an effective way to engage in cardiovascular workouts. This model is especially popular for its blend of features that cater to users of all fitness levels.

One of the key characteristics of the Weslo 831.2836 is its compact size, making it an ideal choice for those with limited space. Its lightweight frame allows for easy movement, enabling users to store it conveniently when not in use. The design includes adjustable resistance levels, which cater to varied workout intensities, ensuring that users can gradually increase their challenge as their fitness improves.

The bike features a comfortable seat that is designed for prolonged use without causing discomfort. The padded seat is adjustable to accommodate different user heights, providing a personalized fit that enhances the workout experience. Additionally, the handlebars offer a secure grip, allowing users to maintain stability during their exercise routines.

Incorporating advanced technology, the Weslo 831.2836 comes equipped with an easy-to-read LCD display. This display tracks essential workout metrics, including time, distance, speed, and calories burned, providing users with valuable feedback on their progress. This feature is vital for those who are looking to achieve specific fitness goals and stay motivated over time.

Another notable characteristic of this exercise bike is its smooth and quiet operation. The bike is designed with a belt-driven system, which ensures a low-impact workout while minimizing noise. This feature is particularly appealing for individuals who prefer to exercise at home without disturbing others, allowing for a more enjoyable experience.

Furthermore, the Weslo 831.2836 emphasizes safety with its sturdy, non-slip pedals, which provide a secure footing during workouts. The bike is crafted from durable materials to withstand regular use, ensuring that it remains a reliable part of one’s fitness regimen.

In summary, the Weslo 831.2836 is a well-rounded exercise bike that combines comfort, technology, and versatility in a compact package. Its user-friendly features make it a suitable choice for beginners and seasoned cyclists alike, making it a solid investment for anyone looking to elevate their home workout routine.