ProForm PFTL57807.0 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 ten- dons, bend your back leg as well. Stretches: Calves, achilles ten- dons 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 but- tocks 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 Please do not Contact QUESTIONS?Call TOLL-FREE On the WEBTable of Contents Important Precautions Page Before YOU Begin Assembly Make sure that the power cord is unplugged Page Tighten the Nut the Wheel must turn freely Not fully fold the Frame yetYour fingers do not fully tighten the Bolts yet Screws for stepPage Tighten all four Bolts That no wires are pinchedSmall Wire Screws Cylinder 116 PRE-LUBRICATED Walking Belt Operation and AdjustmentHOW to Plug in the Power Cord Features of the Console Console DiagramHOW to Personalize Console Settings HOW to Turn on the PowerSelect the user mode Set the date and time Select a default user settingHOW to USE the Manual Mode HOW to Identify Yourself AS User 1 or UserSelect the manual mode Insert the key into the consoleChange the incline of the treadmill as desired Select a display mode and monitor yourProgress with the display Measure your heart rate if desiredSelect a personal trainer workout HOW to USE a Personal Trainer WorkoutHOW to View the Fitness Journal Select the user mode. See on Reset the fitness journal HOW to Reset the Fitness JournalExit the user mode HOW to USE the Stereo Sound SystemOptional Chest Pulse Sensor Information ModeHOW 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 power turns off during use TroubleshootingProblem The walking belt slows when walked on Page Exercise Intensity Exercise GuidelinesWorkout Guidelines Exercise FrequencySuggested Stretches Key No. Qty Description R0208AKey No. Qty Description Exploded Drawing A-Model No. PFTL57807.0 R0208A Exploded Drawing B-Model No. PFTL57807.0 R0208A Exploded Drawing C-Model No. PFTL57807.0 Exploded Drawing D-Model No. PFTL57807.0 R0208A Icon Health & FITNESS, INC., 1500 S W., LOGAN, UT Ordering Replacement PartsLimited Warranty