Trimline t523 manual What to Wear, Stretching, Walking and Running Resources, Walking Websites

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What to Wear

All you really need are a good pair of shoes. Running shoes are not very good for walkers; choose walking shoes with a firm heel counter- the hard piece at the back of the shoe that holds the heel in place- and plenty of room for toes so they can spread out as they push off. Wear loose, comfortable clothes.

Stretching

At any level of walking, a stretching session is a good idea. Warm muscles respond better to stretches than cold ones, so walk for five or ten minutes until you’re warm. Then stop for the stretches listed below- fives times, 10 or more seconds each, for each leg. Repeat at the end of the walk.

Achilles Tendon and Calf- With both hands against a wall, place one foot behind you. Keeping the rear leg straight and its heel on the ground, lean in toward the wall. Repeat for the other leg.

Quadriceps- Put your left hand on a wall or table for balance. Then reach your right hand behind your back and grasp your right ankle, pulling it gently towards your buttocks until you feel tension along the front of your thigh. Repeat on other side.

Hamstring- Stand on one leg and prop the other leg parallel to the ground on a table or cabinet top. Slide both

hands toward the propped-up ankle as far as they’ll go. Repeat on other side.

Walking and Running Resources

If you wish to obtain more information about starting a walking or a running program, please refer to the following websites:

Walking Websites-

The Walking Site- http://www.thewalkingsite.com

This site has some useful information for beginning walkers. The "Beginner" section has a detailed walking plan to get you started.

Running Websites-

Runner’s World- http://www.runnersworld.com

This website has many useful links that give information such as "Beginning," "Training," and "Nutrition." This site has information for runners of all levels- from beginners to experts.

American Running Association- http://www.americanrunning.org

The above websites are just the beginning of the vast amount of fitness related information you can find on the internet.

If you don’t have access to the internet, your local library will have fitness books. In addition, hiring a personal trainer can be beneficial because they are able to assemble a custom walking or running workout program for you.

Good luck in achieving your fitness goals! The best time to start is NOW!

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Contents T523 Repair Parts & Service MANUFACTURER’S Limited WarrantyR N I N G Important Safety PrecautionsDo not exceed the maximum user weight limits Emergency Stop ProceduresNormal Stop Procedures Final Assembly is Complete and Motor Cover is Installed Assembly InstructionsTools Required Locate the Hardware BAG SA2023 ContainingReinstall motor cover using the 7 Phillips head screws Step Adjustment of Rear Feet BEGINNER’S Guide Using Your TreadmillStretching What to WearWalking and Running Resources Walking WebsitesHOW to USE Your Chest Strap Beginner’s Guide To Using Heart RateOperation Guide Program 1 Manual ModeBefore Starting Lubricate Belt MessagePrograms 2-8 Preset Programs Fast Incline Entry Manual Mode and User Programs onlyNumeric Keypad Fast Speed Entry Manual Mode, HRC, and User Programs onlyOperation Guide Program profiles on this Programs 9-10 Heart Rate Programs Exercise Target Zone ChartCardiovascular Program P10 Program Instructions Fitness Test P11MEN Results Fitness Levels WomenUser Profiles Using ProfilesPrograms 12-14 User Personal Programs Cool Down Results MODE/PAUSEExploded View Pivot Point Parts List Main Assembly PartsKey # Description Common Assembly Parts Taking Care of Your Treadmill Walking Belt TensionWalking Belt Centering Walking Belt and Deck Lubrication Problem Cause Correction Troubleshooting GuideCalibration Procedure CalibrationConversion to Metric Offices in the United States International Offices Important Contact Numbers