Weslo Cadence 3350 Treadmill English Manual - Page 12

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

conditioning

improves,

a

greater

workload

will

be

re-

quired

in

order

to

raise

your

heart

rate

to

your

training

zone.

You

can

measure

your

heart

rate

and

find

the

proper

level

of

exercise

intensity

using

the

electronic

monitor

(see

the

ELECTRONIC

MONITOR

OPERATION

GUIDE.)

First,

set

the

monitor

for

4

minutes.

Press

the

"START/STOP"

key

and

exercise

at

a

comfortable

pace

until

the

4

minutes

elapse.

Immediately

measure

your

heart

rate

using

the

Pulse

function.

If

your

heart

rate

is

below

your

training

zone,

increase

your

level

of

exertion.

If

your

heart

rate

is

too

high,

reduce

your

level

of

exertion.

THE

WORKOUT

Each

workout

should

begin

with

at

least

5

minutes

of

stretching

or

light

calisthenics.

Warming

up

in

this

manner

prepares

the

body

for

more

strenuous

exercise

by

increasing

circulation,

delivering

more

oxy-

gen

to

the

muscles,

and

raising

the

body

temperature.

The

warm-up

should

be

followed

by

20-30

min-

utes

of

exercising

with

your

heart

rate

in

your

training

zone.

Each

workout

should

end

with

at

least

5

minutes

of

stretching

or

light

exercise

to

aid

circulation

and

prevent

soreness.

To

maintain

or

improve

your

conditioning,

you

must

exercise

2-3

times

per

week

as

described

above.

A

day

of

rest

between

workouts

is

recommended.

After

a

few

months

of

exercising,

the

number

of

workouts

can

be

increased

to

4-5

per

week.

The

key

to

achieving

successful

results

is

consistency.

STRETCHING

The

following

stretches

provide

a

good

warm-up.

Each

position

should

be

held

for

15

counts

and

performed

for

three

repetitions.

Stretch

slowly

—

don't

bounce.

CALF/ACHILLES

STRETCH

With

one

leg

in

front

of

the

other

and

arms

forward,

lean

against

the

wall.

Keep

your

back

leg

straight

and

back

foot

flat

on

the

floor;

then

bend

the

front

leg

and

lean

forward

by

moving

your

hips

toward

the

walla

Hold,

then

repeat

on

the

other

side

for

15

counts.

To

cause

further

stretching

of

the

achilles

tendons,

slightly

bend

back

leg

as

well

Stretches:

Calves,

achilles

tendons,

and

ankles.

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.

12

Stretches:

Hamstrings,

lower

back

and

groin.

Weslo Cadence 3350 Treadmill English Manual - Page 12

Weslo Cadence 3350 Treadmill Manual

Page 12 highlights