ProForm PFTL38581 user manual 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 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 QUESTIONS? Model No. PFTL38581 Serial NoCustomer HOT Line Important Precautions Table of ContentsPage Left Side Right Side Before YOU BeginAssembly Tighten all parts used in steps 2, 4, Operation and Adjustment HOW to Plug in the Power CordPerformant Lubetm Walking Belt Step by Step Console Operation Diagram of the ConsoleBattery Installation Insert the key fully into the power switchOries displayÑThis Reset the console and start the walking beltHOW to Change the Incline of the Treadmill CALORIES/FAT CALHOW to Fold and Move the Treadmill HOW to Fold the Treadmill for StorageHOW to Move the Treadmill HOW to Lower the Treadmill for USE Maintenance and TROUBLE-SHOOTING Problem The power turns off during useTop Problem The walking belt slows when walked on Problem The walking belt is off-center when walked onProblem The walking belt slips when walked on Workout Guidelines HOW to Measure Your Heart RateConditioning Guidelines Exercise IntensitySuggested Stretches Key No. Qty Description Part LISTÑModel No. PFTL38581Exploded DRAWINGÑModel No. PFTL38581 Ordering Replacement Parts Limited WarrantyIcon Health & FITNESS, INC., 1500 S W., LOGAN, UT