ProForm PFTL311340 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 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 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 QUESTIONS? Model No. PFTL311340 Serial NoCustomer HOT Line Table of Contents Important Precautions Page Before YOU Begin Right SideBack Assembly Make sure that the power cord is unpluggedSide View Page See . Firmly tighten the 1 Bolts Operation and Adjustment HOW to Plug in the Power CordPRE-LUBRICATED Walking Belt Console Diagram STEP-BY-STEP Console OperationInsert the key fully into the console Measure your heart rate if desired Change the incline of the treadmill as desiredFollow your progress with the three displays Time/Distance Whenkey. you are finished exercising, removeHOW to Fold and Move the Treadmill HOW to USE the Upper Body ArmsHOW to Fold the Treadmill for Storage HOW to Move the Treadmill HOW to Lower the Treadmill for USETroubleshooting Problem The power turns off during useTop Problem The walking belt slows when walked on Problem ONE of the Upper Body Arms Squeaks During USEWorkout Guidelines Conditioning GuidelinesExercise Intensity Exercise FrequencySuggested Stretches Page Part LIST-Model No. PFTL311340 Key Qty DescriptionExploded Ordering Replacement Parts Limited WarrantyIcon Health & FITNESS, INC., 1500 S W., LOGAN, UT