NordicTrack NTC69023 user manual Suggested Stretches

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SUGGESTED STRETCHES

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 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 QUESTIONS? Customer HOT LineTable of Contents Important Precautions It is the responsibility of the owner toExercise cycle is intended for in-home Before YOU Begin You use the exercise cycleRear Assembly Assembly requires two personsUntie the wire and discard it Ground WiresAny slack Insert the Upright 2 into the Frame Have another person hold the Console 4 near the UprightPulse wire Pulse WiresSame color Two M10 Nylon LocknutsUsing an adjustable wrench Left PedalExercise cycle for one Be kept tightenedInstalling the Receiver for the Optional Chest Pulse Sensor Access doorHOW to Move and Level the Exercise Cycle HOW to Adjust the SeatConsole Diagram Features of the ConsoleLeft Display Matrix Cassettes areExternal power source. Power is supplied by Select the manual modeExercise cycle requires no batteries or Generator as you pedalMeasure your heart rate if desired Thin sheetsPlastic on PlasticHOW to USE Resistance and Pace Programs Begin pedaling to activate the consoleSelect one of the six resistance and pace Programs Press the Program Start button or beginHOW to USE Heart Rate Programs Monitor your progress with the two displaysSelect one of the heart rate programs Enter your ageHold the handgrip pulse sensor Instead of your heart rateResistance Remains in the programHOW to Connect Your CD PLAYER, VCR Or Computer HOW to Connect Your Portable StereoVideocassettes Your CDPhones jack, see instruction B Adapter Audio CableAudio Cable Adapter Line OUT jackHOW to Connect Your VCR Adapter Wire removed fromAdapter Audio Cable Free Press the play button on your CD player or VCR HOW to USE Programs Directly from OUR WEB Site Follow the on-line instructions to start Program Return to the exercise cycle and begin Pedaling Provides Hands-freeHOW to Adjust the Reed Switch HOW to Adjust the Drive BeltPulse Sensor Troubleshooting Exercise Guidelines Exercise IntensityWorkout Guidelines Exercise FrequencySuggested Stretches Part LIST-Model No. NTC69023 Qty Description Key No. QtyR1003A 55 56 HOW to Order Replacement Parts Limited WarrantyPart No R1003A