Image 10.6 Owner's Manual page 23

TrainingZoneExercise
Afterwanning up,increase the
intensity ofyour exer-
rise 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 hold your breath.
Cooling Down
Rnish each workout with 5 to 10 minutes of stretching
to cool down. This will increase the flexibility of your
mu. esand heto prevent po=lixqrdse proUems.
Exemlee F requ Y
To maintain or improve your _t_rUon I complete three
workouts each week, with at_ldast one _lay of rest
between workouts. After a few months, yo't_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--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 tees as far as poseible. 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 beth legs. Stretches:
Hamstrings, lower back and groin.
3, CalflAchilles Stretch
With one leg in front of the other, roach 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 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. Bring your heel as dose to
your buttocks as possible. Hold for 15 counts, then relax.
Repeat 3 times for both legs. Stt"etches:Quaddceps 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:
Quaddceps and hip muscles.
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