NordicTrack NTC69022 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 areHOW to USE the Manual Mode Select the manual modeBegin pedaling to activate the console Generator as you pedal.To activate the conMeasure your heart rate if desired Thin sheetsPlastic on PlasticHOW to USE Resistance and Pace Programs Select one of the six resistance and pace ProgramsHOW 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 Pace setting is about to change To purFree Video programHOW to USE Programs Directly from OUR WEB Site Follow the on-line instructions to start ProgramReturn 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. NTC69022 Qty Description Key No. QtyR0503A 55 56 HOW to Order Replacement Parts Limited WarrantyPart No R0503A

NTC69022 specifications

The NordicTrack NTC69022 is a premium treadmill designed for fitness enthusiasts looking for a reliable and versatile workout machine. Combining advanced technology with user-friendly features, this treadmill accommodates various fitness levels, making it suitable for both beginners and experienced athletes.

One of the standout features of the NTC69022 is its powerful motor, generally capable of delivering speeds up to 12 mph. This robust motor ensures smooth operation even during intense workouts. In addition, the incline capability of up to 15% allows users to simulate various terrains, enhancing the overall workout experience and helping to target different muscle groups.

The NTC69022 is equipped with a large running surface, typically measuring around 20 inches in width and 60 inches in length. This spacious area provides ample room for all types of running styles, promoting comfort and safety during workouts. The treadmill also incorporates advanced cushioning technology, designed to reduce impact on joints and provide a supportive running experience. This makes the NTC69022 an excellent choice for those looking to engage in long-distance running while minimizing the risk of injury.

For enhanced engagement, the NordicTrack NTC69022 comes with a variety of built-in workout programs. These programs are designed by professional trainers and cater to different fitness goals, including weight loss, endurance training, and interval workouts. Additionally, the treadmill often features Bluetooth connectivity, enabling users to sync their devices and access fitness applications for a more customized training experience.

The user interface is another highlight, featuring a bright, high-definition touchscreen that displays real-time workout stats such as speed, distance, duration, and calories burned. This interactive display also allows for easy navigation through the set routines and personalized workouts.

Moreover, the NTC69022 is generally characterized by its sturdy construction, ensuring durability and stability during use. Its space-saving design often includes a folding mechanism, making it easy to store when not in use.

Overall, the NordicTrack NTC69022 stands out in the competitive treadmill market. With powerful performance, versatility, and an extensive range of features, it caters to a wide range of fitness needs and preferences, making it an ideal investment for anyone serious about their fitness journey.
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