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 to- ward 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 ten- dons, bend your back leg as well. Stretches: Calves, achilles ten- dons 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 but- tocks as possible. Hold for 15 counts, 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 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 PFTL31130 user manual Suggested Stretches
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PFTL31130 specifications

The ProForm PFTL31130, also known as the ProForm 505 CST treadmill, is a state-of-the-art fitness machine designed to accommodate a wide range of users, from beginners to seasoned fitness enthusiasts. This treadmill boasts a sleek design and an array of features that make it a standout choice for home workouts.

One of the key features of the ProForm PFTL31130 is its powerful 2.6 CHP motor, which delivers a smooth and consistent performance. This motor supports a top speed of 10 mph, allowing users to easily switch between walking, jogging, and running as they progress in their fitness journey. The machine also includes an impressive incline feature that offers a maximum incline of 10%, enabling users to incorporate various terrains into their workouts for added challenge and burning more calories.

The ProForm PFTL31130 comes equipped with a generously sized 20” x 55” running surface, providing ample space for users to exercise comfortably. This makes it suitable for various stride lengths, ensuring that everyone can engage in a natural running motion. Additionally, the cushioned deck helps to reduce joint impact, offering a more comfortable experience during high-impact activities.

Technology plays a significant role in the ProForm PFTL31130's user-friendly experience. The treadmill features an integrated 5-inch display that tracks essential metrics such as speed, time, distance, calories burned, and heart rate. Heart rate monitoring is made effortless with the inclusion of dual EKG grip sensors on the handlebars, allowing users to stay in their target heart rate zone throughout their training.

One standout element of the PFTL31130 is its compatibility with the iFit Coach technology. This innovative feature offers access to a vast library of on-demand workouts led by professional trainers, providing a diverse range of exercises to keep routines fresh and engaging. Users can take their training outdoors through Google Maps integration, allowing them to experience real-life running paths from the comfort of their home.

The ProForm PFTL31130 is not only built for performance but also for space efficiency. It features a convenient folding design, which allows users to easily store the treadmill when not in use. This makes it an ideal option for those with limited workout space.

In summary, the ProForm PFTL31130 treadmill combines powerful performance, advanced technology, and user-friendly designs, making it a valuable addition to any home gym. With its impressive features, this treadmill caters to all fitness levels and encourages users to stay active and motivated.
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