Warm Up Exercises

6

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.

Page 5 Page 7
Page 6
Image 6
Keys Fitness DCV320 owner manual Warm Up Exercises
Page 5 Page 7

DCV320 specifications

The Keys Fitness DCV320 is a versatile and efficient piece of fitness equipment designed for both home and gym use. This upright bike stands out for its blend of advanced technology, user-friendly features, and robust construction, making it an excellent choice for anyone looking to enhance their cardiovascular training.

One of the primary features of the DCV320 is its ergonomic design. The bike is built with an adjustable seat that accommodates users of varying heights, ensuring optimal comfort during workouts. This adjustability extends to the handlebars, allowing users to find their ideal riding position. The bike’s sturdy frame supports intense training sessions while maintaining stability, providing peace of mind for users who demand durability.

The DCV320 features a series of presets and programs designed to cater to different fitness levels. With a variety of resistance levels, users can customize their workouts to match their personal goals, whether it’s burning calories, improving endurance, or building strength. The bike also includes built-in workout programs that guide users through structured routines, providing an effective way to keep workouts fresh and challenging.

Incorporating advanced technology, the DCV320 is equipped with a user-friendly console that displays essential metrics, including time, distance, speed, calories burned, and heart rate. Many models also come with heart rate monitoring capabilities, allowing users to keep track of their cardiovascular performance in real-time. This collection of data is vital for anyone serious about optimizing their exercise regimen.

Connectivity is another hallmark of the DCV320. Many models now support Bluetooth technology, enabling users to sync their workout data with fitness apps and devices. This connectivity opens up a world of possibilities for tracking progress, setting goals, and maintaining motivation through virtual challenges and competitions.

Additionally, the bike's compact design makes it an ideal choice for home gyms where space is limited. Easily transportable with built-in wheels, the DCV320 can be moved and stored without hassle.

In summary, the Keys Fitness DCV320 is a well-rounded upright bike that caters to various fitness enthusiasts. Its thoughtful design, customizable features, user-centric technology, and durable construction make it a compelling choice for those seeking to engage in effective cardiovascular workouts. Whether you're a beginner or a seasoned athlete, the DCV320 is equipped to meet your fitness needs and help you achieve your health goals.
Top Page Image Contents