ProForm 831.298300 user manual Suggested Stretches

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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.

SUGGESTED STRETCHES

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.

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Contents SEARS, Roebuck and CO., Hoffman ESTATES, IL Model No Serial NoTable of Contents Important Precautions Page Left Side Right Side Before YOU BeginAssembly Performant Lubetm Walking Belt Operation and AdjustmentHOW to Plug in the Power Cord Features of the Console Console DiagramCALORIES/FAT Calo HOW to USE the Manual ModeSelect the CD program mode HOW to USE the CD Program ModePut on the headphones ¥ Fat Burning Level 1ÑThis 30-minute workoutWhenkey. the program is completed, remove Adjust the volume if desiredHOW to Play Your OWN Music Cdõs HOW to Purchase Stereo Speakers HOW to Fold the Treadmill for Storage HOW to Fold and Move the TreadmillHOW to Move the Treadmill HOW to Lower the Treadmill for USESymptom the Power does not Turn on Maintenance and TROUBLE-SHOOTINGSymptom the Power Turns OFF During USE Symptom Sound is Heard in only ONE Side of the HeadphonesSymptom The walking belt slips when walked on Symptom The walking belt slows when walked onSymptom The walking belt is off-center Conditioning Guidelines HOW to Measure YOU Heart RateExercise Intensity Workout GuidelinesSuggested Stretches Key Qty Description Part LISTÑModel NoKey Qty Description Exploded DRAWINGÑModel No 136 SEARS, Roebuck and CO., Dept WA, Hoffman ESTATES, IL Full 90 DAY WarrantyModel No