Warm Up Exercises, Exercise Guidelines

Warm Up Exercises

EXERCISE GUIDELINES

WARNING! Before beginning this or any exercise program, you should consult your physician. This is espe- cially 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 mus- cles and raising body temperature. Begin each workout with 5 to 10 minutes of stretching and light exercise 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 shoulders to relax as you reach down toward your toes as far as possible. Hold for 15 counts, then relax. This will stretch your ham- strings, back of knees, and back.

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. This will stretch your ham- strings, 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 toward the wall. Hold for 15 counts, then relax. To cause further stretching of the Achilles tendon, 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 possible. 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.

A5T specifications

Keys Fitness A5T is a cutting-edge treadmill that seamlessly integrates advanced technology with user-friendly design, making it a top choice for fitness enthusiasts and casual users alike. This piece of fitness equipment stands out in the crowded market of treadmills with its exceptional features that cater to various workout needs.

One of the main features of the Keys Fitness A5T is its powerful motor. Engineered for reliability and efficiency, the treadmill is equipped with a 3.0 CHP (Continuous Horsepower) motor that supports a speed range from 0.5 to 12 miles per hour. This robust motor allows for smooth transitions between different speed settings, essential for interval training and varied workout routines.

The running surface of the A5T is particularly noteworthy, featuring a spacious 20" x 60" belt that provides ample space for users to run, jog, or walk comfortably. The belt is designed with a cushioned, shock-absorbing technology that reduces impact on the joints, making it suitable for individuals of all fitness levels.

The treadmill also offers an advanced display console equipped with an array of features, including a backlit LCD screen that provides real-time feedback such as speed, distance, time, and calories burned. Furthermore, the console is user-friendly, with quick-access buttons that allow users to adjust speed and incline without interrupting their workout flow.

Incline capabilities are another significant aspect of the A5T, boasting a maximum incline of 15%. This feature enables users to simulate hill workouts, challenging their bodies and enhancing calorie burn. The electronic incline adjustment allows for seamless transitions, making it easy to switch between flat surfaces and inclines.

In terms of workout programs, the A5T includes a variety of pre-set options tailored to different fitness goals, from weight loss to endurance training. Users can also create their custom workouts, allowing for a personalized experience that aligns with their fitness journey.

Connectivity is a key element in today’s fitness landscape, and the A5T does not disappoint. It features Bluetooth technology, enabling users to sync their fitness trackers and mobile devices. This integration allows for easy tracking of progress and performance, fostering motivation and goal-setting.

For added convenience, the Keys Fitness A5T comes with built-in speakers and an audio jack, allowing users to enjoy music or podcasts during workouts. The treadmill is also equipped with a folding design, making it easy to store when not in use, a perfect feature for those with limited space.

In summary, the Keys Fitness A5T treadmill exemplifies the combination of performance, technology, and user-friendliness. With its powerful motor, sturdy construction, customizable features, and thoughtful design, it promises to enhance the home workout experience for users of all fitness levels.

Keys Fitness A5T owner manual Warm Up Exercises, Exercise Guidelines

Models: A5T