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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
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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
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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
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cause further stretching of the achilles tendons, bend your back leg as
well. Stretches: Calves, achilles tendons and ankles.
4. Quadriceps Stretch
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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.
5. 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: Quadriceps and hip muscles.
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Do you have a question about the Cadence Compact 500 and is the answer not in the manual?
Questions and answers
My cc500 treadmill is squeaking. Do I need to lubricate it and where?
The Pro-Form Cadence Compact 500 treadmill has a walking belt coated with high-performance lubricant. The manual explicitly states not to apply silicone spray or other substances to the walking belt or walking platform unless instructed by an authorized service representative. If the treadmill is squeaking, lubrication should not be applied unless advised by the manufacturer. Instead, check for other possible causes, such as loose parts or misalignment.
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how do you know how many miles are on the machine?
To check the mileage on a Pro-Form Cadence Compact 500, look at the display and find the "Distance" reading, which shows how far you have walked or run in miles or kilometers. If needed, you can change the unit of measurement by pressing the "St/M" button.
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