ProForm PFTL14511.1 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 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 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 Model No. PFTL14511.1 Serial No QUESTIONS?Call TOLL-FREE Mon.-Fri a.m.-6 p.m. MT Sat a.m.-4 p.m. MTTable of Contents Important Precautions Page Before YOU Begin Part Identification Chart Make sure that the power cord is unplugged AssemblyBe careful not to pinch the Upright Wire See the inset drawing. Tie the wire tieTighten the Screws yet. Note It may be help Attach the Right Upright not shownBase Covers into place yet Page Should slide together easily and snap into Wire. See the inset drawing. The connectorsAgain. if YOU do not Connect the CON Then tighten themPage Power Power cord. Next, see page 17 and turn onWhen the frame stops moving, remove Important See page 15 and plugPage Operation and Adjustment HOW to Connect the Power CordUse a Surge Suppressor Diagram Features of the ConsoleConsole HOW to Turn on the Power HOW to USE the Touch ScreenSole. Important Connect to your wireless network Check for firmware updates HOW to SET UP the ConsoleCalibrate the incline system Create an iFit Live accountHOW to USE the Manual Mode Power cord. Important If you do not do When you are finished exercising, removeKey from the console Measure your heart rate if desiredHOW to USE AN Onboard Workout Select an onboard workoutStart the workout Select the main menu. See on Select a set-a-goal workout HOW to USE a SET-A-GOAL WorkoutStart the workout. See on HOW to USE AN Ifit Live WorkoutHOW to USE the Equipment Settings Mode Exit the maintenance mode HOW to USE the Maintenance ModeCalibrate the incline system of the treadmill Find keycodesEnable Wi-Fi HOW to USE the Wireless Network ModeSet up and manage a wireless network connection Exit the wireless network modeHOW to USE the Internet Browser HOW to USE the Stereo Sound SystemHOW to Fold the Treadmill HOW to Fold and Move the TreadmillHOW to Move the Treadmill HOW to Lower the Treadmill for USESymptom The power turns off during use TroubleshootingTop View Symptom The walking belt slows when walked onPage Exercise Intensity Exercise GuidelinesWorkout Guidelines Exercise FrequencySuggested Stretches Qty Description Part ListDescription Qty Exploded Drawing a Exploded Drawing B Exploded Drawing C Exploded Drawing D Ordering Replacement Parts Limited WarrantyIcon Health & Fitness, Inc., 1500 S W., Logan, UT