Training zone exercise, consisting of 20 to 30 minutes of exercising with your heart rate in your training zone. (During the first few weeks of your exercise program, do not keep your heart rate in your training zone for longer than 20 minutes.)

A cool-down, with 5 to 10 minutes of stretching. This will increase the flexibility of your muscles and will help to prevent post-exercise problems.

EXERCISE FREQUENCY

To maintain or improve your condition, plan three work- outs each week, with at least one day of rest between workouts. After a few months of regular exercise, you may plan up to five workouts each week, if desired.

Caution: Be sure to progress at your own pace and avoid overdoing it. Incorrect or excessive training may result in injury to your health. Remember, the key to success is 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 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 for- ward 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 each leg. Stretches: Quadriceps and hip muscles.

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Sears 485E user manual Exercise Frequency, Suggested Stretches
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485E specifications

The Sears 485E is a notable model in the landscape of home appliances, particularly revered for its blend of functionality and innovative technology. Designed to cater to a diverse range of consumer needs, the 485E stands as a testament to Sears' commitment to quality and performance in home appliances.

One of the main features of the Sears 485E is its energy efficiency. This model is equipped with advanced energy-saving technology that not only reduces electricity consumption but also contributes to lower utility bills. Its eco-friendly design makes it an attractive choice for environmentally conscious consumers looking for sustainable appliance options.

In terms of usability, the 485E boasts a user-friendly interface. The controls are intuitively designed, ensuring that users can operate the appliance with ease, regardless of their technological savvy. This is complemented by a bright, easy-to-read display that provides essential information at a glance, enhancing the overall user experience.

Another standout characteristic of the Sears 485E is its robust build quality. The appliance is constructed with durable materials designed to withstand the rigors of everyday use. This longevity sets the 485E apart, as consumers seek appliances that can endure without significant wear and tear over time.

The 485E also integrates advanced temperature control technologies, ensuring that cooking or cooling processes are precise and efficient. This feature is particularly beneficial for culinary enthusiasts who prioritize perfect results in their kitchen. Whether it's maintaining the ideal temperature for cooking or providing the right chilling conditions for food storage, the Sears 485E excels in performance.

Safety is paramount in appliance design, and the Sears 485E incorporates numerous safety features to ensure user peace of mind. These include automatic shut-off mechanisms and child-lock functionalities, making it a safe choice for families.

In summary, the Sears 485E is an exemplary model characterized by energy efficiency, user-friendly controls, durable construction, precise temperature management, and essential safety features. This combination of attributes makes it a reliable and desirable choice for homeowners seeking quality and functionality in their appliances. As a suitable investment for the modern household, the Sears 485E demonstrates the brand's dedication to enhancing everyday living through innovative technology and thoughtful design.
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