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Stretching prior to exercise will improve flexibility and reduce chances of exercise related injury. Ease into each of these stretches with a slow gentle motion. Do not stretch to the point of pain. Make sure not to bounce while doing these stretches. Qc53 05* Ok 1. STANDING CALVE MUSCLE STRETCH Stand near a wall with the toes of your left foot about 18" from the wall, and the right foot about 12" behind the other foot. Lean forward, pushing against the wall with your palms. Keep your heels flat and hold this position for a count of 15 seconds. Make sure that you do not bounce while stretching. Repeat on the other side. 2. STANDING QUADRICEPS STRETCH Using a wall to provide balance, grasp your left ankle with your left hand and hold your foot against the back of your thigh for 15 seconds. Repeat with your right ankle and hand. I 3. SITTING HAMSTRING & LOWER BACK MUSCLE STRETCH Sit on the floor with your legs together and straight out in front of you. Do not lock your knees. Extend your fingers towards your toes and hold for a count of 15 seconds. Make sure that you do not bounce while stretching. Sit upright again. Repeat one time. 25 s § § 1 THE IMPORTANCE OF WARM UP & COOL DOWN WARM UP The first 2 to 5 minutes of a workout should be devoted to warming up. The warm-up will limber your muscles and prepare them for more strenuous exercise. Make sure that you warm-up on your product at a slow pace. The warm up should gradually bring your heart rate into your Target Heart Rate Zone. S COOL DOWN Never stop exercising suddenly! A cool-down period of 3-5 minutes allows your heart to readjust to the decreased demand. Make sure that your cool down period consists of a very slow pace to allow your heart rate to lower. After the cool-down, repeat the stretching exercises listed above to loosen and relax your muscles. ACHIEVING YOUR FITNESS GOALS An important step in developing a long term fitness program is to determine your goals. Is your primary goal for exercising to lose weight? Improve muscle? Reduce stress? Prepare for the spring racing schedule? Knowing what your goals are will help you develop a more successful exercise program. Below are some common exercise goals: • Weight Loss - lower intensity, longer duration workouts • Improve Body Shape and Tone - interval workouts, alternate between hi and low intensities • Increased Energy Level - more frequent daily workouts • Improved Spoils Performance - high intensity workouts • Improved Cardiovascular Endurance - moderate intensity, longer duration workouts If possible try to define your personal goals in precise, measurable terms, and then put your goals in writing. The more specific you can be, the easier it will be to track your progress. If your goals are long term, divide them up into monthly and weekly segments. Longer term goals can lose some of the immediate motivation benefits. Short term goals are easier to achieve. Your console provides you with several readouts that can be used to record your progress. You can track Distance, Calories or Time. KEEPING AN EXERCISE DIARY To make your personal exercise log book, photocopy the weekly and monthly log sheets, which are located on the following page and you can print them off of your computer by going to: As your fitness improves, you can look back and see how far you’ve come! WEEKLY TOTALS : SATURDAY FRIDAY THURSDAY WEDNESDAY TUESDAY MONDAY SUNDAY DAY DATE DISTANCE CALORIES TIME |>T |>T cs C3 V, COMMENTS WEEKLY TOTALS : SATURDAY FRIDAY THURSDAY WEDNESDAY TUESDAY MONDAY SUNDAY DAY I'M I'M =tfc DATE DISTANCE CALORIES TIME |>T |>T cs C3 V, COMMENTS WEEKLY TOTALS : SATURDAY FRIDAY THURSDAY WEDNESDAY TUESDAY MONDAY SUNDAY DAY |>T |>T =tfc DATE DISTANCE CALORIES TIME |>T |>T cs C3 V, COMMENTS LIMITED TROUBLESHOOTING CONDITIONING ELLIPTICAL BEFORE ASSEMBLY IMPORTANT WARRANTY & MAINTENANCE GUIDELINES OPERATION YOU BEGIN PRECAUTIONS INTRODUCTION WEEKLY LOG SHEETS WEEKLY LOG SHEETS INTRODUCTION ■— COMMENTS C3 ca U4 U4 TIME =tt S»C Ui Ui k CALORIES DISTANCE DATE WEEKLY TOTALS : DAY SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY ■— COMMENTS C3 ca U4 U4 TIME =tfc Uj Ui CALORIES DISTANCE DATE WEEKLY TOTALS : DAY SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY ■— COMMENTS C3 ca Ui Ui TIME Ui Ui CALORIES DISTANCE DATE WEEKLY TOTALS : DAY SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY IMPORTANT ASSEMBLY BEFORE ELLIPTICAL CONDITIONING TROUBLESHOOTING LIMITED PRECAUTIONS YOU BEGIN OPERATION GUIDELINES & MAINTENANCE WARRANTY -s ■**1 C3 ...
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