Schwinn 460 manual Operation, Exercise Program, Warm Up and Cool Down

Operation

CONSULT YOUR PHYSICIAN BEFORE YOU START ANY EXERCISE PROGRAM.

Only your physician can determine the exercise program that is appropriate for your particular age and condition. If you have not been exercising, are pregnant, have a heart condition, or any physical limitation, failure to consult your physician before engaging in physical exercise, such as using this fitness machine, could result in serious injury or death. If you have any pain or tightness in your chest, an irregular heart beat, shortness of breath, feel faint, light-headed or dizzy, have any pain or discomfort, while using the machine, STOP and consult your physician immediately.

Exercise Program

•3 times a week for 20 minutes each day.

•Schedule workouts in advance. Try to work out even when you don’t want to.

Wear a good pair of athletic shoes with rubber soles. You will need the appropriate clothes for exercise that allow you to move freely.

Warm Up and Cool Down

Stretch before starting your exercise session. Warm muscles respond better to stretches than cold ones. Start pedaling at a slow pace and resistance for five or ten minutes and then complete the stretches listed below.

•Achilles Tendon and Calf - With both hands against a wall, place one foot behind you. Lean in toward the wall while keeping the rear leg straight and your heel on the ground. Repeat for the other leg.

•Quadriceps - Put your left hand on a wall or table for balance. Grasp your right ankle with your right hand behind your back, and pull it gently toward your buttocks until you feel tension along the front of your thigh. Repeat on the other side.

•Hamstring - Stand on one leg and prop the other leg parallel to the ground on a stable cabinet or table top. Slide both hands toward the propped-up ankle as far as is comfortable. Repeat on other side.

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Owner’s Manual