Warm Up Exercises

EXERCISE GUIDELINES

WARNING! Before beginning this or any exercise program, you should consult your physician. This is es- pecially important for individuals over the age of 35 or individuals with pre-existing health problems.

Warming up prepares the body for the exercise by increasing circulation, supplying more oxygen to the muscles and raising body temperature. Begin each workout with 5 to 10 minutes of stretching and light ex- ercise to warm up. The photos on this page show several forms of basic stretching you may perform before your workouts. In order to achieve an adequate warm-up, perform each stretch three times.

TOE TOUCH STRETCH

Stand bending your knees slightly and slowly bend forward from your hips. Allow your back and shoul- ders to relax as you reach down toward your toes as far as possible. Hold for 15 counts, then relax. This will stretch your hamstrings, back of knees , and back.

HAMSTRING STRETCH

Sit with one leg extended. Bring the sole of the op- posite 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.

This will stretch your hamstrings, lower back, and groin.

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 to- ward the wall. Hold for 15 counts, then relax. To cause further stretching of the Achilles tendons, bend your back leg as well. This will stretch your calves, Achilles tendons, and ankles.

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 possi- ble. Hold for 15 counts, then relax. This will stretch your quadriceps and hip muscles.

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. This will stretch your quadriceps and hip muscles.

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Keys Fitness 4500, 6500HR owner manual Warm Up Exercises, Exercise Guidelines
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6500HR, 4500 specifications

The Keys Fitness 4500 and 6500HR treadmills stand out in the fitness market for their robust features, advanced technologies, and user-centric design. These machines are tailored for both casual exercisers and serious fitness enthusiasts, providing an effective workout experience in the comfort of home.

One of the main features of the Keys Fitness 4500 is its powerful 3.0 HP continuous duty motor. This motor ensures a smooth and quiet operation, accommodating users of various weights and workout intensities. It is designed to handle vigorous workouts, making it suitable for long runs or high-intensity interval training sessions.

The 6500HR model offers a slightly upgraded experience with enhanced motor power and advanced programming options. Both treadmills come equipped with an extra-wide running surface, measuring 20 by 60 inches. This generous space allows users to perform their workouts with confidence, reducing the risk of mishaps during high-speed sessions.

In terms of technology, both models feature easy-to-use LCD displays that provide essential metrics such as speed, incline, distance, time, and calories burned. Users can track their progress in real-time, making it easier to set and achieve fitness goals. Additionally, the treadmills are compatible with Bluetooth, allowing users to sync their workout data with fitness apps and track their progress over time.

The incline feature on both models adds another layer of versatility to workouts. With adjustable inclines, users can increase the intensity of their sessions, simulating hill training and boosting calorie burn. The 6500HR specifically offers an automatic incline adjustment for various preset programs, enhancing user experience without the need for manual intervention.

Safety is paramount in the design of Keys Fitness treadmills. Both models are equipped with emergency stop features, ensuring that users can halt their workouts immediately if needed. The sturdy construction and stable frame enhance user confidence, providing peace of mind during vigorous training.

Lastly, the Keys Fitness 4500 and 6500HR treadmills offer a range of built-in workout programs catering to different fitness levels and goals. From fat burning to endurance training, these predefined programs help users diversify their routines and keep their workouts engaging.

In summary, the Keys Fitness 4500 and 6500HR treadmills combine powerful performance, user-friendly technology, and versatile workout options to create exceptional home fitness solutions. Whether for low-impact walking or intense running, these treadmills are designed to meet the diverse needs of modern fitness enthusiasts.
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