Operation Manual

SUGGESTED TRAINING GUIDELINES

Warning: before beginning this or any exercise program, consult your physician. This

is especially important for persons over the age 35 or persons with pre-existing health

problems. Read all instructions before using.

STEP 1: WARM UP

QUADRICEPS STRETCH

CALF & ACHILLES STRETCH

Warm up by stretching for at least 5-10 minutes. When performing these

stretches, your movement should be smooth and slow, with no bouncing

or jerking. Move into the strecht until you feel a slight tension, not pain. Be

sure not to hold your breath. Remember that all stretches must be done for

both sides of your body.

Stand close to a wall, chair or other solid object, use one hand to assist your

balance. Bend your knee and bring your heel toward your buttock. Reach

for your ankle with your hand. Stand straight and feel a slight pull along the

front of your thigh and hip. Hold the stretch for 20-30 seconds, release and

repeat on the other leg. Be careful not to strain your knee , the goal is not

to touch your heel to the buttock, but rather to stretch the thigh.

Stand about an arm’s length from a wall, chair or other sturdy object. Lean

forward and place both hands on the wall or object about shoulder width

apart. Extend one foot (the side to be stretched) behind you with your

knee bent and heel on the ground. Keep the other foot closer to the wall

or object. Lean in slightly and bend the knee of the heel to be stretched

(keeping the heel down) until you feel a stretch in the back of the tower

leg (just above the heel). Sink down slowly with your hips to deepen the

stretch. Hold this stretch for about 30 seconds, release and repeat on the

other side.

VirtuFit V3 mini bike with grip and computer