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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.

Flexibility is a key to fitness. Stretch all major muscle groups at least two to three times per week after a 5 to 10 minute warmup. Stretch just to

the point of a gentle tug. If you have back, joint, or other health problems, talk to your doctor first.

Prone on Elbows

lie on your stomach with your feet together. Rest on your fore- arms with your elbows directly under your shoulders. Relax lower back and abdomen into

floor. Hold for 30-60 seconds or until muscles feel looser.

Cat and Camel

Rest on your hands and knees. Round your back by contract- ing your abdominal muscles and tucking in your pelvis; hold for fi ve seconds. Then allow your back to sag toward the fl oor as you lift your chest and head; hold for fi ve seconds. Repeat the combination 10 times

Knees to Chest

lie on your back. Bend your knees, and lift your feet off the fl oor. Grasp your knees with your arms and pull your knees toward your chest. Hold for 20 seconds. Repeat three to fi ve times.

Shoulder Circles

In a smooth, continuous motion, make a circle with your shoulders: Raise them up towards your ears, pull them together behind you, lower them to a resting position, then roll them for- ward. Repeat 10 times.

Supline Lumbar Rotation

lie on your back with your knees bent. Keeping your knees together and your shoulders against the fl oor, roll your knees to one side until you feel a stretch in your back or hip. Hold for 30-60 seconds or until muscles feel looser. Repeat on opposite side.

Cervical Side Bends

Tilt your head gently toward one shoulder, keeping your shoulders level and your face pointed straight ahead. Hold for fi ve seconds, then tilt your head toward the other shoulder and hold for fi ve seconds. Repeat fi ve times on each side.

Workout Information 23

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Keys Fitness KF-T4-0 owner manual Prone on Elbows, Cat and Camel, Knees to Chest, Shoulder Circles, Supline Lumbar Rotation
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KF-T4-0 specifications

The Keys Fitness KF-T4-0 is a sophisticated treadmill designed for those who are serious about their fitness journeys. Known for its durable construction and advanced features, the KF-T4-0 stands out in the crowded market of home fitness equipment. This treadmill combines performance with user convenience, making it suitable for users of various fitness levels.

One of the standout features of the KF-T4-0 is its powerful 3.0 HP motor, which ensures smooth and consistent performance, even during intense workouts. This robust motor allows for a top speed of 12 mph, making it ideal for both casual joggers and serious runners. The treadmill also offers a variety of incline settings, allowing users to simulate uphill running and increase workout intensity. This is particularly beneficial for those looking to enhance cardiovascular health and build muscle strength.

The KF-T4-0 is equipped with a spacious running surface measuring 20 inches by 60 inches, which provides ample room for comfortable strides. The cushioning technology integrated into the treadmill helps reduce impact on joints, making it a suitable option for individuals recovering from injuries or those who prefer a gentler option for their workouts.

Another innovative aspect of the KF-T4-0 is its user-friendly LCD console. This display shows essential workout data, including time, distance, speed, calories burned, and heart rate. The heart rate monitor allows users to keep track of their fitness levels in real-time, ensuring they stay within their target heart rate zones for effective cardiovascular workouts.

Bluetooth connectivity adds another layer of convenience, allowing users to connect their devices to stream music or use fitness apps for guided workouts. The KF-T4-0 also features built-in speakers, enhancing the workout experience with quality sound.

In terms of space-saving design, the KF-T4-0 comes with a folding mechanism that allows for easy storage when not in use. The hydraulic lift system ensures that folding and unfolding the treadmill is both safe and effortless.

Overall, the Keys Fitness KF-T4-0 treadmill delivers an exceptional combination of features, technology, and ergonomic design, making it an excellent choice for anyone looking to enhance their fitness routine in the comfort of their home. Whether for casual workouts or serious training, the KF-T4-0 provides the tools necessary to achieve fitness goals effectively.
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