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page 10
CAUTION: Before beginning
any fitness program, you
should have a complete
physical examination by your
physician.
Using the Precor 903 Manual Treadmill
In addition to providing an excellent cardiovascular workout, one of the
advantages of the 903 Manual Treadmill is that it is simple to use. With very
little time or practice, you can learn how to use it effectively. This section
provides information about the following areas:
•
beginning and ending your workout
•
working out on the treadmill
•
adjusting the resistance level
Beginning Your Workout
Prior to beginning a workout, make sure that you have completed the following:
assembled your 903 treadmill— Assembly Instructions
•
•
adjusted the elevation tube settings— Adjusting the Elevation Tube
•
checked the running belt alignment— Aligning the Running Belt
•
stretched your lower body and back— Working Out on Your 903 Treadmill
If a procedure has not been fully completed, refer to that section and complete
the tasks involved before beginning your workout.
To begin a workout, hold onto the handrail as you step onto the running belt.
Slowly, turn the micro-adjustment knob to adjust the resistance of the running
belt. You should adjust the resistance so that you can walk comfortably, but
maintain momentum without holding onto the handrail. For more information
about working out, refer to Working Out on Your 903 Treadmill and Adjusting
the Resistance Level .
Ending Your Workout
To end your workout, hold onto the handrail as you gradually reduce the speed
of the running belt till it comes to a complete stop. Step off the running belt
onto the floor. If you wish to store the treadmill, refer to the instructions found
in Storing the Treadmill .
Remember to incorporate a cool-down period into your workout. A cool-down
period helps you to gradually lower your heart rate and lessen excessive muscle
soreness or stiffness.
Working Out on the 903 Treadmill
Before using your treadmill, we recommend that you follow these instructions
and go through a preliminary demonstration of the treadmill. Then, you will be
more familiar with the treadmill when you begin your workout.
When using the treadmill, follow these general guidelines:
•
At the beginning of a workout, take several minutes to bring your heart
rate into your training zone, as shown in Diagram 8 later in this manual.
•
After your workout, walk slowly for several minutes to cool down your
body and lower your pulse rate.
•
Gently stretch your lower body and back before and after a workout to help
prevent stiffness or soreness.
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