ProForm 831.299450 user manual Exercise Frequency, Suggested Stretches

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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.

SUGGESTED STRETCHES

The correct form for several basic stretches is shown 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 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 ten- dons, bend your back leg as well. Stretches: Calves, achilles ten- dons, 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 but- tocks 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 Model No Serial No SEARS, Roebuck and CO. Hoffman ESTATES, ILTable of Contents Important Precautions Page Before YOU Begin Left Side Right SideAssembly Your own phillips screwdriverExtension Legs 103 and Handrails 85 remain in the Uprights HOW to Plug in the Power Cord Operation and AdjustmentPerformant Lubetm Walking Belt Console Diagram Features of the ConsoleHOW to USE the Manual Mode Getting StartedDISTANCE/LAPS CALORIES/FAT CalsHOW to Connect Your Portable Stereo HOW to Connect Your Home Stereo HOW to Connect Your ComputerPress the Program button HOW to Connect Your VCRPressVCR. the Play button on your CD player or Measure your pulse, if desired Finished, remove the keyProgram HOW to USE Programs Directly from OUR Internet SiteWhenkey. the program is finished, remove Information MODE/DEMO Mode HOW to USE the Upper Body Arms Important The CaloHOW to Move the Treadmill HOW to Fold and Move the TreadmillHOW to Fold the Treadmill for Storage HOW to Lower the Treadmill for USESymptom the Power Turns OFF During USE TROUBLE-SHOOTINGSymptom the Power does not Turn on Magnet and the Reed Switch is about 1/8Ó. If necessarySymptom the Walking Belt is OFF-CENTER Symptom the Walking Belt Slows When Walked onSymptom ONE of the Upper Body Arms Squeaks During USE Exercise Intensity HOW to Measure Your Heart RateConditioning Guidelines Workout GuidelinesExercise Frequency Suggested StretchesPart LISTÑModel No Key Qty DescriptionExploded DRAWINGÑModel No 133 134 Model No Full 90 DAY WarrantySEARS, Roebuck and CO., Dept WA, Hoffman ESTATES, IL