Suggested Stretches

Cooling Down

Exercise Frequency

End each workout with five to ten minutes of stretching to cool down. This will develop muscle flexibility and will help to prevent post-exercise problems.

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 in the drawings at the right. Move slowly as you stretchÑnever 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 both legs. 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 both legs. 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.

PFTL98581 specifications

The ProForm PFTL98581 is a premium treadmill designed for both serious runners and casual fitness enthusiasts, offering an array of features that make it a standout choice in the home fitness market. This treadmill seamlessly integrates advanced technology, versatile workout programs, and a robust construction that ensures longevity, making it a reliable addition to any home gym.

One of the key features of the ProForm PFTL98581 is its powerful 3.0 continuous-duty horsepower motor. This motor is designed to deliver a consistent performance, accommodating various workout intensities and providing users with the ability to run at speeds of up to 12 miles per hour. The generous incline range of 0% to 12% allows for a diverse array of workouts, enabling users to simulate uphill training and increase calorie burn effectively.

The PFTL98581 boasts an ample running surface, measuring 20 inches by 60 inches. This spacious design caters to users of all stride lengths and contributes to a comfortable running experience. Additionally, the machine features ProForm's patented Runners Flex cushioning system, which reduces impact on joints, providing extra comfort during workouts and helping to decrease the risk of injury.

The built-in 10-inch touchscreen display serves as the control center for the treadmill, showcasing a variety of workout programs and metrics. Users can choose from over 50 pre-set workout programs tailored to different fitness levels and goals, ensuring that workouts remain engaging and challenging. Moreover, the treadmill is equipped with iFit technology, allowing users to access an expansive library of interactive workouts led by personal trainers. With iFit, users can also run scenic routes from around the world, offering an immersive training experience.

Connectivity is another notable feature of the ProForm PFTL98581. It includes Bluetooth capabilities, allowing users to connect their devices for music streaming or to participate in virtual classes. The treadmill also has built-in speakers and an adjustable tablet holder, enhancing the overall workout experience.

In terms of storage, the ProForm PFTL98581 features a SpaceSaver design, enabling it to be folded up after use. This is particularly beneficial for users with limited space in their homes.

Overall, the ProForm PFTL98581 combines performance, technology, and user-friendly features to create a treadmill that caters to diverse fitness needs. Whether you're looking to stay in shape, train for a race, or simply enjoy a daily walk, this treadmill stands out as a top choice for home fitness enthusiasts.