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 exercise—never 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 at the right. Move slowly as you stretch—never 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 831.299202 user manual Suggested Stretches
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831.299202 specifications

The ProForm 831.299202 is an innovative piece of fitness equipment designed to enhance workout efficiency and promote an active lifestyle. This model stands out not only for its robust construction but also for its advanced features tailored for users of all fitness levels.

One of the main attractions of the ProForm 831.299202 is its foldable design, which offers convenience and space-saving capabilities. This feature is particularly advantageous for those who have limited workout space at home. When not in use, the machine can be easily folded and stored away, ensuring that it does not take up valuable floor space.

The ProForm 831.299202 is equipped with a powerful motor that supports a wide range of speeds, allowing users to customize their workouts according to their fitness goals. Whether it's a brisk walk or an intense run, the adjustable speed settings accommodate all preference levels. The solid build of the treadmill ensures durability, making it suitable for regular use.

In terms of technology, the ProForm 831.299202 boasts a user-friendly console that displays essential workout information such as time, distance, speed, calories burned, and heart rate. The integrated heart rate monitor allows users to track their cardiovascular performance accurately, making it easier to stay within target heart rate zones during exercise.

Additionally, this model is compatible with interactive training programs that can further enhance the workout experience. Users can access pre-set workout routines that cater to various fitness objectives, adding variety and motivation to their regular routines.

The ProForm 831.299202 also features an adjustable incline setting, enabling users to simulate uphill walking or running conditions. This feature not only intensifies the workout but also engages different muscle groups, contributing to improved overall fitness.

Moreover, this treadmill is designed with a focus on user comfort. It includes cushioning technology that reduces the impact on joints, making it suitable for users who may have concerns about high-impact exercises.

Overall, the ProForm 831.299202 is a versatile and technologically advanced treadmill that offers various features aimed at improving workout quality and user experience. With its durable construction, customizable settings, and innovative technology, it is an excellent choice for anyone looking to elevate their fitness journey.
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