Suggested Stretches

Training Zone Exercise

After warming up, increase the intensity of your exer- cise until your pulse is in your training zone for 20 to 60 minutes. (During the first few weeks of your exer- cise program, do not keep your pulse in your training zone for longer than 20 minutes.) Breathe regularly and deeply as you exercise—never hold your breath.

A Cool-down

Finish each workout with 5 to 10 minutes of stretching

to cool down. This will increase the flexibility of your muscles and will help to prevent post-exercise problems.

Exercise Frequency

To maintain or improve your condition, complete three workouts each week, with at least one day of rest be- tween workouts. After a few months, you may com- plete up to five workouts each week if desired.

The key to success is to make exercise 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 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 both legs. 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.

PFTL49392 specifications

The ProForm PFTL49392 treadmill is a versatile and feature-rich exercise machine designed to cater to a wide range of fitness enthusiasts. This model offers a blend of innovative technologies and practical characteristics that make it a popular choice for home workouts.

One of the standout features of the ProForm PFTL49392 is its powerful motor, which provides a robust performance for various workout intensities. The 2.5 CHP motor ensures smooth operation while supporting speeds up to 10 miles per hour, making it suitable for walking, jogging, and running. Coupled with a 10% incline capability, users can increase the intensity of their workouts by simulating uphill running, which effectively enhances calorie burn and overall cardiovascular fitness.

The treadmill boasts a spacious running surface, measuring 20 inches wide by 55 inches long. This generous space allows for comfortable strides, accommodating users of different heights and running styles. Additionally, the ProForm PFTL49392 features the proprietary ProShox cushioning system, designed to reduce impact on joints and provide a more comfortable running experience, which is especially beneficial for long training sessions.

Another significant aspect of the PFTL49392 is its integration with technology. The treadmill comes equipped with a 7-inch Smart HD touchscreen display that provides clear feedback on workout metrics, including time, distance, speed, calories burned, and heart rate. The console is also compatible with iFit technology, offering a subscription-based interactive training experience. Users can access a vast library of on-demand workouts led by professional trainers, as well as automated workouts that adjust speed and incline based on terrain simulation.

For added convenience, the ProForm PFTL49392 treadmill includes Bluetooth connectivity, allowing users to connect their devices, stream music, and enhance their workout experience. It also features built-in speakers and a tablet holder for multimedia entertainment while exercising.

Durability is another key characteristic, as the ProForm PFTL49392 is built with a robust frame that can withstand long-term use. The folding design facilitates easy storage and saves space in home gyms.

Overall, the ProForm PFTL49392 treadmill stands out for its blend of advanced features, user-friendly technology, and comfort-driven design, making it an excellent choice for those looking to enhance their fitness journey at home.