ProForm PFTL79023 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 Model No. PFTL79023 Serial No QUESTIONS?Customer HOT Line Important Precautions Table of ContentsPage Right Side Before YOU BeginBack Make sure that the power cord is unplugged AssemblyLegs remain in the Uprights 107 HOW to Plug in the Power Cord Operation and AdjustmentPRE-LUBRICATED Walking Belt Features of the Console HOW to USE the Manual Mode HOW to Turn on the PowerCalories/Pulse Time/Pace display- When the manual modeDistance/Incline dis Measure your heart rate if desiredSelect one of the preset programs HOW to USE Preset ProgramsFollow your progress with the displays HOW to USE Heart Rate ProgramsPut on the chest pulse sensor Select a heart rate programTurn on the fans if desired Enter your age and a maximum speed settingHOW to Connect Your Portable Stereo HOW to Connect Your Computer HOW to Connect Your Home StereoHOW to Connect Your VCR Whenkey. the program is completed remove When the program has ended, remove the key HOW to USE Programs Directly from OUR WEB SiteFollow the on-line instructions to start Program Return to the treadmill and stand on the footOptional Chest Pulse Sensor Information MODE/DEMO ModeHOW to Fold the Treadmill for Storage HOW to Fold and Move the TreadmillHOW to Move the Treadmill HOW to Lower the Treadmill for USEProblem The power turns off during use TroubleshootingProblem The treadmill rocks during use Top Problem The walking belt slows when walked onExercise Intensity Conditioning GuidelinesWorkout Guidelines Exercise FrequencySuggested Stretches Qty Description R1104AQty Exploded DRAWING-Model No. PFTL79023 Exploded DRAWING-Model No. PFTL79023 Limited Warranty HOW to Order Replacement PartsIcon Health & FITNESS, INC., 1500 S W., LOGAN, UT