_1] Warm up before you begin.

A warm-uproutine prepares your body and mind for vigorous exercise. It also provides insurance against injury and soreness. Warm up with two to five minutes of slow exercise, )_t minimal intensity.

B Stretch after your warm-up.

A pliable, well-stretchedmuscle is less susceptible

to injury. Perform the recommended stretches on a " smooth, flat surface.

The correct form for several stretches is described below (refer to the drawings Jatthe right). Be sure to move slowly as you stretch--_ever bounce.

1.Toe Touch Stretch--Sitwith your knees bent slightly and slowly bend forward from your hips. Allow your back and shoulders to relax as you reach toward your toes as f_ras possible. Hold for

15 to 30 seconds, then relax.:jRepeat 3 times. Stretches: Hamstrings, ba'bk;of_n_,_s, and back.

2.Calf/Achilles Stretch_W_'_h 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 to 30 seconds, then relax. Repeat 3 times for each leg. To cause further stretching of the achilles tendons, bend your back leg as well. Stretches: Calves, achilles tendons, and ankles.

3.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 to 30 seconds, then relax. Repeat 3 times for both legs. Stretches: Hamstrings, lower back, and groin.

4.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 to 30

seconds, then relax. Repeat 3 times for each leg. Stretches: Quadriceps and hip muscles.

5.Inner Thigh Stretch--Sit with the soles of your feet together and youi" knees outward. Pull your feettoward your groin area as far as possible. Hold for 15 to 30 seconds, then relax. Repeat 3 times. Stretches: Quadriceps and hip muscles.

4

5

27

Page 26 Page 28
Page 27
Image 27
NordicTrack 831.29882 user manual Warm up before you begin, Stretch after your warm-up
Page 26 Page 28

831.29882 specifications

The NordicTrack 831.29882 is a remarkable piece of fitness equipment that blends innovation with user-friendly design, catering to fitness enthusiasts of all levels. This versatile machine is primarily recognized as a treadmill, providing users with a platform to achieve their fitness goals comfortably and effectively.

One of the standout features of the NordicTrack 831.29882 is its robust construction. Built with durability in mind, it supports a maximum weight limit, ensuring stability during high-intensity workouts. The treadmill boasts a spacious running surface, allowing users to enjoy a natural stride while minimizing the risk of injury. The cushioned deck absorbs impact, reducing stress on joints, which is essential for those who may be prone to discomfort during strenuous exercise.

In terms of technology, the NordicTrack 831.29882 is equipped with a user-friendly console that displays essential workout metrics, including time, distance, speed, and calories burned. The large LCD screen allows for easy readability, enabling users to monitor their performance without disrupting their workout flow. Additionally, integrated speakers and Bluetooth capabilities enhance the overall experience, allowing users to connect their devices and enjoy their favorite playlists or audio workouts.

Another significant aspect of the NordicTrack 831.29882 is its variety of workout programs. The machine comes pre-loaded with multiple workout options tailored to different fitness levels and goals, whether users are interested in weight loss, building stamina, or improving cardiovascular health. These diverse programs not only mitigate workout monotony but also keep users motivated by providing structured routines to follow.

Incline settings are also a feature worth noting. The NordicTrack 831.29882 allows users to adjust the incline, effectively simulating hill workouts. This feature increases workout intensity and engages additional muscle groups, enhancing calorie burn and overall fitness results.

Moreover, the treadmill's foldable design is a welcome convenience for those with limited space. When not in use, it can be easily stored away, making it an excellent option for individuals living in apartments or smaller homes.

Overall, the NordicTrack 831.29882 combines quality construction, advanced technology, and user-centered design, making it a powerful ally in anyone's fitness journey. Whether a beginner or an experienced athlete, users can benefit from its unique features to achieve their health and fitness aspirations effectively.
Top Page Image Contents