Sears 831.297741 user manual Suggested Stretches

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Training Zone Exercise

After warming up, increase the intensity of your exer- cise until your pulse is in your training zone for 20 to 60 minutes. (During the first few weeks of your exer- cise program, do not keep your pulse in your training zone for longer than 20 minutes.) Breathe regularly and deeply as you exercise---never hold your breath.

Cool-down

Finish each workout with 5 to 10 minutes of stretching

to cool down. This will increase the flexibility of your muscles and will help to prevent post-exercise problems.

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 below. 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

2

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:

 

_..Hamstdngs, lower back and groin.

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3. Calf/Achilles Stretch

 

With one leg in front of the other, reach forward and place your

4

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 wail for balance, reach back and

 

grasp one foot with your other hand. Bdng your heel as close

 

to your buttocks as possible. Hold for 15 counts, then relax.

 

Repeat 3 times for both legs. Stretches: Quaddceps 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 SearsProform Table of ContentsImportant Precautions Right Side Front BackAssembly 89 If AttachthePulsesensor105toonectthe Headbands Holytouse the Pulsesensor Performant Lube TM Walking Belt Operation and AdjustmentHOW to Plug in the Power Cord 159 Features of the ConsolePage DISTANCE/IN HOW to USEPage START/PAUSE Pulse Detected USE the PulseSee Training Zone Monitor on pages 12 WhentheTIMEdisplayreaches4 m!nutes, HOW to Select the Information ModeHowtofold and Move the Treadmill HOW to Fold the Treadmill for StorageHOW to Move the Treadmill Howtolowerthetreadmillforuse Troubi Eshooting Symptom the Power does not Turn onSymptom the Power Turns OFF During USE Symptom the Walking Belt Slows When Walked onSymptom the Pulse Sensor does not Function Properly Workout Guidelines Exercise IntensitySuggested Stretches SEARS, Roebuck and CO., Dept WA, Hoffman ESTATES, IL Full 90 DAY Warranty