Warm Up Exercises

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EXERCISE GUIDELINES

WARNING! Before beginning this or any exercise program, you should consult your physician. This is especially 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 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 hamstrings, 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 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 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.

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Keys Fitness DCV100 owner manual Warm Up Exercises
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DCV100 specifications

The Keys Fitness DCV100 is an innovative treadmill designed to meet the needs of fitness enthusiasts of all levels. This unique piece of equipment combines advanced technology, sophisticated design, and user-centric features, making it an ideal choice for home workouts.

One of the standout features of the DCV100 is its robust durability. Engineered with a heavy-duty frame, the treadmill can support users of various sizes without compromising on stability. The running surface measures a generous 20 inches wide by 55 inches long, providing ample space for a comfortable stride.

For those who prioritize performance, the DCV100 integrates a powerful 2.5 horsepower motor, which ensures smooth operation even during intense workout sessions. The motor powers a quiet, efficient drive system, allowing you to work out without disturbing others in the home.

The treadmill also boasts a variety of workout programs, catering to different fitness levels and goals. Users can choose from preset routines, manual settings, or custom programs designed to track progress and enhance performance. The incorporation of heart rate monitoring technology provides real-time feedback, allowing users to stay within their target heart rate zones.

Another impressive feature of the DCV100 is its advanced display console. It showcases essential workout statistics such as speed, distance, time, and calories burned. The console is user-friendly, with quick access buttons for speed and incline adjustments, making it easy to tailor workouts on the fly.

In terms of safety, the DCV100 has a robust safety key that instantly stops the treadmill in case of an emergency. This peace of mind is particularly valuable for households with children or pets.

Moreover, the treadmill is equipped with Bluetooth connectivity, allowing users to sync their workouts with fitness apps. This feature enhances tracking capabilities and makes it easy to share progress with friends or personal trainers.

The DCV100 also incorporates a space-saving design, making it perfect for those with limited room. It features a folding mechanism that allows you to store it away conveniently when not in use.

In summary, the Keys Fitness DCV100 is a versatile treadmill that excels in durability, performance, and user-centric features. Whether you are a beginner or a seasoned athlete, this treadmill provides an exceptional workout experience that fits seamlessly into any home gym setup.
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