NordicTrack Powertread 6.0 English Manual - Page 27
NordicTrack Powertread 6.0 Manual
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WEIGHT. LOSS TIPS • . At leaSt four,. 80-minute workouts per week, • • ' along with:a reduced-calorie diet, are • recommended if you'aretrying,to lathe weight.' However, be sure to stay wlthth yotirtarget heart . . rate lone and exercise a•Maximurnitt5 days per week iar 60 minutes per workout. • :• .. • • " GOOd posture. is the key trySafe, comfortable • workouts. Keep your 0triribp.and. your head • fackiglo!ward:Allgn.yeurheed 'and Shoulders: with your hips, back straight. Avoid learting fo,rwar. d; K•eep your'. Warm up before you begin. El A warm-up routine prepares your body and mind for vigorous exercise. It also provides insurance against injury and soreness. Warm up with two to five minutes of slow exercise, at minimal intensity. El Stretch after your warm-up. A pliable, well-stretched muscle Is less susceptible to injury. Perform the recommended stretches on a smooth, flat surface. The correct form for several stretches is described below (refer to the drawings at the right). Be sure to move slowly as you stretch-never bounce. 1. Toe Touch Stretch-Sit with your knees bent slightly and slowly bend forward from your hips. Allow your back and shoulders to relax as you reach toward your toes as far as possible. Hold for 15 to 30 seconds, then relax. Repeat slimes. Stretches: Hamstrings, back of knees, and back. 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 to 30 seconds, then relax. Repeat S 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. 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 tar as possible. Hold for 15 to 30 seconds, then relax. Repeat 3 times for both legs. Stretches: Hamstrings, lower back, and (froin. 4. Quadriceps Stretch-With one hand against a wall for balance, reach back and grasp one loot with your other hand. Bring your heel as close lo your buttocks as possible. Hold for 15 to 30 seconds, then relax. Repeal 3 times for each leg. .• Stretches: Quadriceps and hip muscles. 5. Inner Thigh Stretch-Sit with the soles of your leet together and your knees outward. Pull your feet toward your groin area as far as possible. Hold for 15 to 30 seconds, then relax. Repeat 3 times. Stretches: Quadriceps and hip muscles. 27