Breathing And Stretching - Star Trac 3900 Owner's Manual

You can start walking today. There is no technique to learn or special clothing to buy, except a pair
of comfortable walking shoes. You're unlikely to get injured. Walking on a treadmill is safer and
gentler on your joints and muscles than exercising outdoors where your feet pound the pavement.
That's especially good news if you're overweight. You're also more likely to stick with walking.
It's easy, cheap, and accessible.
Running: Begin with the above walking goals ifyou're new to exercising. Be able to walk briskly
for at least 30 minutes, then reach for these goals:
1. Gradually intersperse brief periods of running in your walking.
2. Work up to running more than walking until you can run for the entire time.
3. Run 2 to 3 miles in 30 minutes 3 to 5 days each week.
To avoid injuries, don't run more than 15 miles in a week.
Running is one of the most effective forms of aerobic exercise. You can get a great workout
quickly while getting a lot of feedback to follow your progress. Also, running on a treadmill
simulates outdoor training precisely while reducing risk of injury. It is a great race training tool
that enables you to compare your progress with that of other runners your age.
Whether you're on a Star Trac treadmill or not, running is tough on your knees, legs, and feet.
Don't try to do too much too soon. Beginners need patience. Be sure to check with your physician
before you start any rigorous exercise program.
BREATHIN6 AND !iTRETCHIN6
Before you engage in any type of exercise, you must prepare your muscles. Correct stretching and
breathing will prevent injuries. Here are a few tips for stretching before and after you climb onto
your treadmill and for breathing during your workout.
1. Always do pre- and post-workout stretches on both sides of your body before you climb onto
your treadmill. These stretches loosen your tissues before they are exerted and promote circulation
and minimize stiffness from lactic acid buildup afterward.
2. Move slowly into your stretch so that you feel resistance, but not much discomfort. Never use
muscular strength to increase a stretch. Hold that position and breathe deeply and slowly for 5
to 10 seconds.
3. As you walk or run, breathe from your diaphragm, so that your stomach, rather than your rib
cage and shoulders, rises and falls with each breath. Abdominal breathing encourages relaxation,
lessens muscular tension, and helps lower blood pressure.