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Starting Your Workout
Begin each workout with a Warm Up session -
a few minutes of stretching to help prevent strains, pulls
and cramps.
1. Get onto the treadmill, using the handrails for
support, and place your feet on the side rails (either
side of the running mat).
2. Activate the treadmill (using the details found in the
Operation Instructions).
3. The treadmill will always start at the lowest speed,
step onto the mat and walk at the same speed.
4. Continue the rest of your workout.
Finishing Your Workout
1. Turn the treadmill to the lowest speed and incline
settings.
2. Using the handrails for support place your feet on the
side rails (either side of the running mat).
3. Stop the treadmill.
4. Turn the treadmill off at the main power switch and
remove the plug from the electrical outlet.
5. Remove the safety key.
6. If necessary, wipe the treadmill down with a damp
cloth.
Correct Running Form
• Run in the centre of the running mat.
• Keep your head erect and look straight ahead.
• Shoulders should be square and level, don’t round your shoulders or swing them forwards or backwards.
• Keep your torso erect with the chest up so there’s plenty of room for the diaphragm to move for proper breathing
actions.
• Do not lean forwards, backwards or slouch, as all of these posture deviations can place a lot of stress on the
lower back, interfering with proper running mechanics and possibly causing lower back injury.
• Feet should be pointed straight ahead and land directly under the hips.
Suggested Stretches
The correct form for several basic stretches is shown at the right. Move slowly as you stretch—
never bounce.
1. 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.
2. 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.
3. 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 each leg. Stretches:
Quadriceps and hip muscles.
4. 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.
Fitness guide
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