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4
Diagram 2
1.
2.
3.
4.
5.
6.
7.
8.
9.
10. Erector Spinae
11. Gluteals
12. Hip Flexors
13. Quadriceps
14. Hamstrings
15. Gastrocnemius/Soleus
16. Peroneus Longus/Brevis
page 22
Getting the Most Out of Your Workout
A workout on the M9.5sp Programmable Treadmill Ergometer provides excel-
lent and efficient cardiovascular conditioning, while strengthening and toning all
the major muscle groups in the lower body. The darkened areas in Diagram 2
indicate the muscles worked.
To get the most out of each workout, a general understanding of the principles
behind aerobic training is invaluable. The best source of fitness information is
your specialty fitness dealer. In addition to providing information on which
exercise equipment is the best for your individual needs, your specialty fitness
retailer can provide useful advice on training, technique, and exercise physiol-
ogy. Your retailer can also recommend good books on these subjects.
Muscles in the
body.
Trapezius
Deltoid
Pectorals
Rhomboids
Triceps
Biceps
Latissimus Dorsi
Forearm Flexors/Extensors
Abdominals
To help you get started in planning and carrying out your fitness program, this
section provides some basic information on aerobic exercise—such as how
hard you should work out, how long each session should be, and how often you
need to exercise to benefit from a regular program.
1
2
3
6
9
8
12
13
16
1
2
4
5
7
10
8
11
14
15
16
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