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.

PFTL98584 specifications

The ProForm PFTL98584 is an advanced treadmill designed for fitness enthusiasts seeking a comprehensive workout experience in the comfort of their homes. This innovative piece of equipment combines state-of-the-art technology with user-friendly features, catering to both beginners and seasoned athletes alike.

One of the standout features of the ProForm PFTL98584 is its robust 3.0 CHP motor, which provides consistent power for a variety of workout intensities. Whether you're walking, jogging, or running, this motor ensures smooth operation, allowing users to enjoy a quiet exercise experience. The sturdy frame supports a weight capacity of up to 300 pounds, making it suitable for a wide range of users.

The treadmill offers a spacious 20” x 60” running surface, providing ample room for users to move comfortably. This feature is particularly beneficial for those who prefer a longer stride, as it promotes a natural running motion. Additionally, the ProForm PFTL98584 is equipped with an adjustable incline feature, allowing users to simulate hill workouts. The incline can be adjusted up to 12%, adding variety to workouts and increasing calorie burn.

Integrated with iFit technology, the ProForm PFTL98584 opens a world of possibilities for home workouts. Users can access a wide library of on-demand workouts led by certified personal trainers, as well as global workouts that allow users to run through various scenic routes around the world. The iFit feature requires a subscription but enhances the overall user experience by providing motivation and new challenges.

The treadmill's display screen is intuitively designed, featuring a 10-inch touchscreen that provides clear visuals of workout metrics such as distance, pace, and calories burned. The console is user-friendly, allowing for quick adjustments to speed and incline during workouts. Additionally, the ProForm PFTL98584 includes built-in speakers and Bluetooth capabilities, enabling users to connect their devices for an immersive workout experience with music or audio coaching.

Durability is also a key characteristic of the ProForm PFTL98584. The machine comes with a lifetime warranty on the frame and a 25-year motor warranty, ensuring a long-lasting investment for users. The folding design of the treadmill allows for easy storage, making it an ideal choice for those with limited space.

In summary, the ProForm PFTL98584 offers a combination of advanced technology, user-centric features, and robust construction, making it a standout option for any home gym. Whether you're aiming to lose weight, build endurance, or maintain overall fitness, this treadmill is designed to support your health and fitness journey effectively.