User`s manual

TrainingZoneExercise
Afterwarmingup,Increasetheintensityofyourexer-
cise until your pulse is in your trainingzone for 20 to
60 minutes. (Dudng the first few weeks of your exer-
cise program, do not keep your pulse in your training
zone for longer than 20 minutes.) Breathe regularly
and deeply as you exerolse--never hold your breath.
Cool-down
Finish each workout with 5 to 10 minutes of stretching
to cool down. This will increase the flexibility of your
muscles and _11 help to prevent post-exercise problems.
Exercise Frequency
To maintain or improve your condition, complete thr_-
workouts each week, with at least one day of rest be-
tween workouts. After afew months, you may com-
plete up to five workouts each week if desired.
The key to success is to make exerdse a regular and
enjoyable part ofyour everyday life.
SUGGESTED STRETCHES
The correct form for several basic stretches is shown in the
drawings below. Move slowly as you stretch--never bounce.
1. Toe Touch Stretch
Stand with your knees bentslightly 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 tirne_. Stretches: Hamstrings,
back of knees and back.
2. Hamstring Stretch
Sit with one leg extended. Bring the sole of the opposite foot
toward youand rest it against the inner thigh of your extended
leg. Reach toward your teas as far as possible. Hold for 15
counts, then relax. Repeat 3 times for each leg. Stretches:
Hamstdngs, lower back and groin.
3. Calf/Aehillas 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 _all. 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, Quaddoeps Stretch
With one hand against a wall for balance, reach back and
grasp one foot with your other hand. Bdng your heel as close
to your buttocks as possible. Hold f_r 15 counts, then relax.
Repeat 3 times for each leg. Stretches: Quaddceps 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:
Quaddceps and hip muscles.
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