Exercise Guidelines - Keys Fitness 900 Owner's Manual

EXERCISE GUIDELINES KEYS.
WARNING!
Before beginning this or any exercise program, consult your physician. This is especia!_y important
for individuals over the age of 35 or individuals with pre-existing health problems.
WARM-UP
Warming up prepares the body for exercrse by increasing circulation, supplying more oxygen to the
muscles and raising body temperature Begin each workout with 5 to 10 minutes of stretching and
light exercise to warm up The drawings on this page show several forms of basic stretching you may
perform before your workouts
,,H
1. Toe Touch Stretch (Repeat 3 times)
Stand bending your knees slightly and slowly bend for-
ward from your hips, Allow your back and shoulders to
relax as you reach down toward your toes as far as pos-
sible Hold for 15 counts, then relax. This will stretch
your hamstrings, back of knees, and back.
2. Hamstring Stretch (Repeat 3 times) •
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 possi-
ble. Hold for 15 counts, then relax_ This will stretch your
hamstrings, lower back, and groin•
3. CalflAchilies Stretch (Repeat 3 timesl
With one leg in front of the other, reach forward and
place your hands against a waif 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. To cause further
stretching of the achilles tendons, bend your back leg as
well. This wilt stretch your calves, achilles tendons, and
ankles.
4, Quadriceps Stretch (Repeat 3 times)
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: This wilt stretch your quadriceps and
hip muscles
5, Inner Thigh Stretch (Repeat 3 times)
Sit with the soles of your feet together and your knees
outward Purl your feet toward your groin area as far as
possible. Hold for !5 counts, then relax This will stretch
your quadriceps and hip muscles
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