Image 10.6 Owner's Manual page 23

TralntngZoneExercise
Afterwarming up,
increase the intensity of your exer-
cise until your pulse is in your training zone for 20 to
60 minutes, (During the first few weeks of your exer-
cise program, do not keep your pulse in your training
zone for longer than 20 minutes.) Breathe regularly
and deeply as you exercise--never hol.dyour breath,
Cooling Down
Rnish each workout with S to 10 mlnutes of stretching
to cool down. This will inca'easethe flexibility of your
muscles and will help to prevent post-exerclse problems._
Exercise Frequency
To maintain or improve your condition, complete throe
workouts each week, with at least one day of rest
between workouts. After a few months, you may com-
plete up to five workouts each week if desired.
The key to success is to make exercise a regular and
enjoyable part of your everyday life.
SUGGESTED STRETCHES
The correct form for several basic stretches is shown in the
drawings below. Move slowly as you stretch -nsver 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 both legs. Stretches:
Hamstrings, lower back and groin.
3. Calf/Achilles Stretch
With one leig__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 forward and
move your hips toward the waU. Hold for 15 counts, then relax.
Repeat 3 times for both legs. 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. Bdng your heel as close to
your buttocksas possible. Hold for 15 counts, then relax.
Repeat 3 times for both legs. Stretches: Quaddceps and hip
muscles.
S; 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:
Quaddceps and hip muscles.
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