ProForm 831.291671 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 to- ward 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 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 Serial Number Decal Patent PendingTable of Contents Important Precautions Never insert or drop any object into any opening Left Side Using the treadmillBefore YOU Begin Insert the other Extension Leg not shown in the same way AssemblyDriver Wire cutters Main in the UprightsPost Insert two 1/2 Screws 9 into the two holesTom of the Left Top Handgrip This product must be grounded.If it should malfunc HOW to Plug in the Power CordPerformant Lube Grounded Outlet BoxTo reduce the possibility of electric shock Console DiagramFeatures of the Console HOW to Turn on the Power HOW to USE the Manual ModeDisplay See page 20 and turn off the demo modeTime/Incline/Segment StandPress the Start button or the Speed HOW to USE Personal Trainer Programs2Select one of the personal trainer programs Start the programPut on the chest pulse sensor When the program has endedFollow your progress with the displays 2Insert the key fully into the consoleKey from the console Enter your ageDecrease Videocassettes HOW to Connect Your Portable CD PlayerHOW to Connect Your Portable Stereo HOW to Connect Your Computer HOW to Connect Your Home StereoCable Wire removed from Line OUT jack Audio 5mm Cable AdapterHOW to Connect Your VCR ProgramsDisplays Next settings of the CD or video programIf you are using your portable CD player See onHOW to USE Programs Directly from OUR WEB Site If a d ap Information MODE/DEMO ModePlay should be blank Speed Button so the display is blankPast the lock pin. Slowly release the lock knob HOW to Fold the Treadmill for StorageHOW to Move the Treadmill Knob HOW to Lower the Treadmill for USEHold the treadmill firmly with both hands, and lower Problem The power turns off during use TroubleshootingProblem The power does not turn on SolutionPower Cord Unplug the Power CordWorkout Guidelines Conditioning GuidelinesExercise Intensity Exercise FrequencySuggested Stretches Page Full 90 DAY Warranty SEARS, Roebuck and CO., Dept WA, Hoffman ESTATES, ILRemove this Exploded Drawing Part List from the Manual Key Qty Description R1102A