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.

SUGGESTED STRETCHES

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: Make 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.

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 each leg. Stretches: Quadriceps and hip muscles.

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Weslo WLEL19020 user manual Suggested Stretches Exercise Frequency, Toe Touch Stretch, Quadriceps Stretch
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WLEL19020 specifications

The Weslo WLEL19020 is an excellent choice for those looking to incorporate a reliable and effective treadmill into their home fitness routine. This model combines affordability with a range of features that cater to both beginners and more seasoned runners.

One of the standout characteristics of the WLEL19020 is its space-saving design. With a folding frame, it allows users to easily store the treadmill when not in use, making it ideal for smaller homes or apartments. This feature ensures that even those with limited space can enjoy the benefits of indoor running without sacrificing valuable floor area.

This treadmill is equipped with a powerful motor, which provides a smooth and consistent workout experience. The 2.0 horsepower motor allows for a maximum speed of 10 miles per hour, making it suitable for a variety of workout intensities. Whether you are walking, jogging, or training for a race, the WLEL19020 can cater to your needs.

Another notable feature is the 2-position adjustable incline. This allows users to simulate hill workouts, which are excellent for increasing cardiovascular fitness and burning extra calories. The incline feature adds versatility to your workouts, helping to keep routines fresh and engaging.

The treadmill also comes with a 16"x 50" tread belt that provides ample running space for various users. The tread belt is designed to be durable, yet offers good cushioning, which helps to reduce impact on joints during workouts. This is particularly beneficial for those prone to injuries or apprehensive about the stress of pounding on traditional surfaces.

Integrated workout programs are another key technology in the Weslo WLEL19020, offering pre-set routines that cater to different fitness goals. These programs provide an excellent way for users to challenge themselves and maintain their motivation while tracking their progress. Furthermore, the oversized LCD monitor displays essential workout metrics, including time, distance, speed, and calories burned, helping users to stay informed about their performance.

For those who enjoy listening to music or watching shows while working out, the treadmill features Bluetooth compatibility. This allows users to connect their favorite devices to the treadmill for a more personalized workout experience.

In summary, the Weslo WLEL19020 is a well-rounded treadmill that combines essential features, innovative technologies, and compact design, making it a great option for anyone serious about home fitness. With adjustable incline, integrated workout programs, and a sturdy motor, it provides an enjoyable running experience that can be tailored to individual preferences and goals.
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