Warm Up Exercises

EXERCISE GUIDELINES

WARNING! Before beginning this or any exercise program, you should consult your physician. This is especially im- portant 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 for- ward from your hips. Allow your back and shoulders to relax as you reach down toward your toes as far as possi- ble. 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 mus- cles.

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Keys Fitness EC3500HRC owner manual Warm Up Exercises, Exercise Guidelines
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EC3500HRC specifications

The Keys Fitness EC3500HRC is a modern elliptical trainer designed to cater to fitness enthusiasts who seek a comprehensive workout experience while ensuring convenience and comfort. This machine balances cutting-edge technology with an ergonomic design, making it an ideal choice for home gyms or fitness centers.

One of the standout features of the EC3500HRC is its advanced Heart Rate Control (HRC) functionality. This technology allows users to monitor their heart rates in real time, ensuring they remain within their target heart rate zones for optimal fat burning and cardiovascular training. The machine is equipped with integrated heart rate sensors on the handlebars, offering immediate feedback without the need for additional equipment.

The EC3500HRC boasts a robust and durable construction, designed to withstand intense workout sessions. The high-quality materials used in its design ensure stability and longevity, making it suitable for users of various fitness levels. The adjustable stride length is another key feature that caters to different user preferences and heights. This allows for a natural range of motion, reducing the risk of injury while enhancing the overall workout experience.

In terms of technology, the elliptical is equipped with a user-friendly console that displays essential workout metrics such as distance, time, speed, calories burned, and heart rate. This intuitive display encourages users to stay motivated by tracking their progress in real-time. Additionally, the machine often includes multiple preset workout programs that cater to various fitness goals, from weight loss to endurance training.

Another highlight of the Keys Fitness EC3500HRC is its whisper-quiet operation. The quiet drive system ensures that workouts can be completed subtly, without disturbing others in the vicinity. This feature makes it perfect for home use, where noise levels can be a concern.

Furthermore, the EC3500HRC is designed with comfort in mind. The oversized foot pedals provide excellent stability, while their non-slip surface ensures safety during workouts. The adjustable incline feature also enhances the versatility of this machine, enabling users to target different muscle groups and intensify their routines.

In conclusion, the Keys Fitness EC3500HRC is an exceptional elliptical trainer, combining functionality, comfort, and advanced technology. With its HRC feature, durable build, adjustable features, and user-friendly console, it is an excellent investment for anyone looking to enhance their fitness regime at home or in a gym setting. Whether you're a beginner or a seasoned athlete, the EC3500HRC is designed to adapt to your fitness journey.
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