ProForm C90 English Manual - Page 9

During the first few weeks of your exercise program you should keep your heart rate near the low end of your Training Zone. Over the course of a few months, gradually increase your heart rate until you reach the high end of your Training Zone. As your condition improves, a greater workload will be required in order to raise your heart rate to your Training Zone. EXERCISE PATTERN Each workout should consist of a basic 5-step pattern. 1. At rest 2. Warm-up 3. Training Zone exercise 4. Cool-down 5. At rest Warming up is an important part of your workout and should not be taken lightly. Warming up prepares the body for more strenuous exercise by increasing the circulation, delivering more oxygen to the muscles, and raising the body temperature. This can be done by stretching and light calisthenics for 5-10 minutes prior to exercising. Begin exercising at a light pace for a few minutes. Then increase the intensity to raise your heart rate to your Training Zone for a period of 20-30 minutes. Cooling down after vigorous exercise is important in aiding circulation and preventing soreness. 5-10 minutes of light exercise or stretching will allow the body to cool down. EXERCISE FREQUENCY To maintain or improve your condition you must work out 2-3 times per week following the pattern described above. A day of rest between workouts is recommended. After several months of exercise the number of workouts can be increased to 45 times per week. The key to a successful program is REGULAR EXERCISE. STRETCHING The following stretches provide a good warm-up or cooldown. Each position should be held for 15 counts and performed for three repetitions. Stretch slowly - don't bounce. HAMSTRING STRETCH Sit with one leg extended. Bring the sole of the opposite foot in, resting against the extended leg's inner thigh. Stretch toward your toe as far as possible. Hold for 15 counts, then relax. Repeat. Stretches: Hamstrings, lower back and groin. 9