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TOE TOUCH STRETCH

Stand bending your knees 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 possi-
ble. Hold for 15 counts, then relax. This will stretch your hamstrings, back of knees,
and back.

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. This will stretch your hamstrings, lower back, and
groin.

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. To
cause further stretching of the Achilles tendon, bend your back leg as well. This will
stretch your calves, Achilles tendons, and ankles.

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. This will stretch your quadriceps and hip muscles.

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. This
will stretch your quadriceps and hip muscles.

EXERCISE GUIDELINES

WARNING!

Before beginning this or any exercise program, you should consult your physician. This is

especially important for individuals over the age of 35 or individuals with pre-existing health problems.

Warming up prepares the body for the exercise 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 photos on this page show several forms of basic stretching you may perform

before your workouts. In order to achieve an adequate warm-up, perform each stretch three times.

6

Warm Up Exercises 

Содержание ALL900

Страница 1: ...READMILL OWNER S MANUAL Model Name ALL900 ALL920 OB Serial Number Purchase Date Write down for future reference Keys Technical Service 888 340 0482 KEYS Fitness Products LP P O Box 551239 Dallas TX 75...

Страница 2: ...es 6 Assembly Instructions 7 Power Requirements 8 Console Functions and Descriptions 9 Program and Operating Instructions 10 11 Program Descriptions and Profiles 12 Belt Adjustments and Tension 13 Cha...

Страница 3: ...2 Heart Rate Funcation Contact Pulse Readout Contact Pulse Readout Power Incline 12 15 Roller Diameter 2 5 2 5 Cushioned Deck Yes Yes Speed Range 0 10mph 0 10mph Walking Belt 20 x 56 2 ply 20 x 56 Ort...

Страница 4: ...tion in regards to plugging in your treadmill Keep the power cord away from the incline wheels and do not run the power cord underneath your treadmill Do not operate the tread mill with a damaged or f...

Страница 5: ...ffect your exer cise heart rate If you have heart problems you are not active and or are over the age of 35 years do not use the pre set treadmill programs or start an exercise program without first c...

Страница 6: ...hilles tendons and ankles 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...

Страница 7: ...screws 8 screws Be sure the treadmill is level to the floor The rear feet can be adjusted to level the treadmill Assembly is now complete Moving For the ALL900 only CAUTION TO AVOID THE RISK OF INJURY...

Страница 8: ...tectors can be purchased at most hardware stores The manufacturer recommends a single out let surge protector with UL 1449 rating as a Transient Voltage Surge Suppressor TVSS with UL sup pressed volta...

Страница 9: ...RIES Indicates estimated calories used based on 150 lb person at the indicated speed incline and time INCLINE WINDOW INCLINE Indicates incline in percent of grade 0 12 ALL900 0 15 ALL920 OB in 0 5 inc...

Страница 10: ...slow to zero To pause your workout press PAUSE To re start after pausing Press the PAUSE button WARNING THE TREADMILL BELT WILL RESUME AT THE SPEED THE TREADMILL WAS MOVING BEFORE PAUS ING Countdown T...

Страница 11: ...to set the incline for the first interval then press ENTER PROGRAM Continue these steps for all ten intervals CUSTOMIZING PROGRAMS in P1 and P2 Mode Each pre set program Fat Burn Cardio Warm up Cross...

Страница 12: ...arm up and gradually decrease the treadmill Speed and Elevation in the last segment cool down This is also known as a Plateau program The Cross Training Program is designed to control the walking belt...

Страница 13: ...1 mph Using the hex key provided turn the right rear roller adjustment bolt turn in the clockwise direction Next run the treadmill at 2 5 mph You should see the belt start to correct itself moving ba...

Страница 14: ...r OFF on the console Do not unplug treadmill Attach the magnet safety key to the con sole 2 Activate the calibration mode switch by inserting the eraser end of a pencil into the opening in the backsid...

Страница 15: ...reaker box and the circuit breaker for the room where the treadmill is located If it has tripped reset or have an electrician replace the breaker in home 3 If the treadmill still will not operate plea...

Страница 16: ...0042 43 8 Elevation Motor acuator 12 0045 12 0026 9 Bottom Motor Pan 06 0156 06 0041 10 Small Fan 06 0079 06 0071 11 Motor 12 0033 12 0004 12 Poly V Belt 04 0004 04 0023 13 Motor Hood Cover Top 06 01...

Страница 17: ...has been damaged or rendered defective a as a result of accident misuse or abuse b by the use of parts not manufactured or sold by Keys c by modification of the Product or normal wear and tear d opera...

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