Training Zone Exercise

After warming up, increase the intensity of your exer- cise until your pulse is in your training zone for 20 to 60 minutes. (During the first few weeks of your exer- cise program, do not keep your pulse in your training zone for longer than 20 minutes.) Breathe regularly and deeply as you exerciseÑnever hold your breath.

A Cool-down

Finish each workout with 5 to 10 minutes of stretching

to cool down. This will increase the flexibility of your muscles and will help to prevent post-exercise problems.

Exercise Frequency

To maintain or improve your condition, complete three workouts each week, with at least one day of rest be- tween workouts. After a few months, you may com- plete up to five workouts each week if desired.

The key to success is to make exercise a regular and enjoyable part of your everyday life.

SUGGESTED STRETCHES

The correct form for several basic stretches is shown in the drawings below. Move slowly as you stretchÑnever bounce.

1. Toe Touch Stretch

Stand with your knees bent 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. Repeat 3 times. Stretches: Hamstrings, back of knees, and back.

2. 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. Repeat 3 times for each leg. Stretches: Hamstrings, lower back, and groin.

3. 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. 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.

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 counts, then relax. Repeat 3 times for both legs. Stretches: Quadriceps and hip muscles.

5. 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. Repeat 3 times. Stretches: Quadriceps and hip muscles.

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ProForm 831.297062 user manual Suggested Stretches
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831.297062 specifications

The ProForm 831.297062 is a cleverly designed treadmill that stands out in the crowded fitness equipment market. With its blend of advanced features, user-friendly interface, and robust build, it caters to both beginners and seasoned fitness enthusiasts.

One of the main features of the ProForm 831.297062 is its reliable motor, which provides a smooth and consistent running experience. The powerful motor ensures that users can tackle various activities, from walking to intense running sessions, without any disruptions. With a maximum speed of 10 mph, it offers a wide range of workout options tailored to individual fitness goals.

The treadmill comes equipped with a spacious running surface that measures 18 inches wide and 50 inches long. This generous size not only ensures comfort during workouts but also accommodates users of different heights and stride lengths, promoting a natural running motion.

Another notable characteristic of the ProForm 831.297062 is its cushioning system. This model features ProShox cushioning technology, designed to minimize impact on joints and provide a softer landing when running. This is particularly beneficial for individuals who may be recovering from injuries or have a history of joint issues.

Adding to its appeal, the treadmill incorporates a variety of preset workout programs, enabling users to diversify their routines and maintain motivation. With options ranging from weight loss to endurance training, these programs cater to various fitness levels and objectives, ensuring that users can continually challenge themselves.

One of the standout technologies in the ProForm 831.297062 is its compatibility with iFit, a subscription-based training platform. This feature allows users to access a vast library of on-demand workouts led by professional trainers, virtual coaching, and interactive courses that simulate outdoor running routes around the globe, providing an immersive fitness experience.

For convenience, the treadmill has a clear and intuitive display that tracks essential workout metrics such as time, distance, speed, and calories burned. Additionally, the integrated heart rate monitor provides real-time feedback, allowing users to optimize their training intensity.

In terms of storage, the ProForm 831.297062 is designed with a space-saving feature. It easily folds up, making it ideal for home use where space may be limited. This functionality combined with its solid construction, ensures longevity and stability during workouts.

Overall, the ProForm 831.297062 is an excellent choice for those seeking an efficient and versatile treadmill that combines advanced features with user-friendly technology, making it a valuable addition to any home gym.
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