Exercise Frequency, Suggested Stretches

Training zone exercise, consisting of 20 to 30 minutes of exercising with your heart rate in your training zone. (During the first few weeks of your exercise program, do not keep your heart rate in your training zone for longer than 20 minutes.)

A cool-down, with 5 to 10 minutes of stretching. This will increase the flexibility of your muscles and will help to prevent post-exercise problems.

EXERCISE FREQUENCY

To maintain or improve your condition, plan three work- outs each week, with at least one day of rest between workouts. After a few months of regular exercise, you may plan up to five workouts each week, if desired.

Caution: Be sure to progress at your own pace and avoid overdoing it. Incorrect or excessive training may result in injury to your health. Remember, the key to success is 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 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 for- ward 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.

PFEL87073 specifications

The ProForm PFEL87073 is a cutting-edge elliptical machine designed to offer a comprehensive and efficient workout experience right in the comfort of your home. This model is engineered with the latest in fitness technology, making it suitable for users of various fitness levels.

One of the standout features of the PFEL87073 is its Smart Stride technology, enabling users to adjust the stride length from 18 to 20 inches. This adaptability allows for a more personalized workout, accommodating different user heights and preferences. The machine also boasts a high-resolution, full-color touchscreen display that provides easy navigation through various workout programs and metrics, ensuring users stay motivated and engaged throughout their sessions.

The PFEL87073 comes equipped with iFit compatibility, offering access to a vast library of on-demand workouts led by certified personal trainers. This integration adds an interactive element to your fitness routine, with new workouts added regularly. The user can also explore the world with the Google Maps feature, allowing them to experience real routes while tracking their performance statistics in real-time.

In terms of resistance, the ProForm PFEL87073 features a durable magnetic resistance system that offers 24 different resistance levels. Users can easily adjust the intensity of their workouts, catering to beginners and seasoned athletes alike. Additionally, the machine is designed with oversized, cushioned pedals for maximum comfort during extended workout sessions.

Another significant advantage of this elliptical is its space-saving design. The machine features a folded footprint, making it ideal for home gyms where space is limited. The built-in transport wheels further enhance its portability, allowing users to move it with ease when not in use.

To keep the workout enjoyable and motivating, the ProForm PFEL87073 is equipped with a Bluetooth-enabled sound system, enabling users to connect their devices and enjoy their favorite music or podcasts while exercising.

In summary, the ProForm PFEL87073 is a versatile and feature-rich elliptical machine designed to enhance the fitness experience at home. With its adjustable stride length, iFit compatibility, extensive resistance levels, and user-friendly display, this model is a fantastic option for anyone looking to improve their cardiovascular fitness and overall health.