ProForm 545 S User Manual page 13

Training zone exercise, consisting of 20 to 30
minutes of exercising with your heart rate in your
training zone. (Dudng 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-exemise problems.
EXERCISE FREQUENCY
To maintain or Improve your condition, plan three work-
outs each weak, with at least one day of rest between
workouts. After a few months of regular exemise, you
may plan up to five workouts each week, if desired.
CAUTION: Be sure to progress st 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 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: Hamstdngs,
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:
Hamstdngs, lower back, and groin.
3. Calf/Achllles 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 fiat 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. Qusddceps Stretoh
With one hand against a wall for balance, reach back and
grasp one foot with your other hand. Bdng your heel as close
to your buttocks as possible. Hold for 15 counts, then relax.
Repeat 3 times for each leg. Stretches: Quaddceps and hip
muscles.
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