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8
A Cool-down
Finish each workout with 5 to 8 minutes of stretching
to cool down. This will increase the flexibility of your
muscles and will help to prevent post-exercise problems.
Exercise Frequency
To maintain or improve your condition, complete three
workouts each week, with at least one day of rest be-
tween workouts. After a few months, you 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 at the
right. 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 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 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 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 close
to your buttocks as possible. Hold for 15 counts, then relax.
Repeat 3 times for both legs. 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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OPERATION AND ADJUSTMENT
THE PERFORMANT LUBE
TM
WALKING BELT
Your treadmill features a walking belt coated with PERFORMANT LUBE
TM
, a high-performance lubricant. IMPOR-
TANT: Never apply silicone spray or other substances to the walking belt or the walking platform. They will
deteriorate the walking belt and cause excessive wear.
HOW TO PLUG IN THE POWER CORD
This product must be earthed. If it should malfunction or
break down, earthing provides a path of least resistance for
electric current to reduce the risk of electric shock. This product
is equipped with a cord having an equipment-earthing conductor
and a earthing plug. Plug one end of the cord into the treadmill.
Plug the power cord into an appropriate outlet that is prop-
erly installed and earthed in accordance with all local codes
and ordinances.
DANGER:
Improper connection of the
equipment-earthing conductor can result in an in-
creased risk of electric shock. Check with a quali-
fied electrician or serviceman if you are in doubt
as to whether the product is properly earthed. Do
not modify the plug provided with the product—if it
will not fit the outlet, have a proper outlet installed
by a qualified electrician.
FUSED
