Weslo Pursuit 720d Bike English Manual - Page 8

Exercise, Frequency, Stretching

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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 4-5 times per week. The key to a successful program is REGULAR EXERCISE. 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. 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. INNER THIGH STRETCH Sit with the soles of your feet together and knees pointing outward. Pull your feet as close into the groin area as possible. Gently push your knees as close to the floor as possible. Hold for 15 counts. Repeat. Stretches: Inner thigh muscles. TOE TOUCHES With knees slightly bent, slowly bend forward from the hips. Allow back and shoulders to relax as you stretch toward your toes. Go down as far as you can and hold for 15 counts. Repeat. Stretches: Hamstrings, back of knees, back. 9

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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
4-5
times
per
week.
The
key
to
a
successful
program
is
REGULAR
EXERCISE.
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.
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.
INNER
THIGH
STRETCH
Sit
with
the
soles
of
your
feet
together
and
knees
pointing
outward.
Pull
your
feet
as
close
into
the
groin
area
as
possible.
Gently
push
your
knees
as
close
to
the
floor
as
possible.
Hold
for
15
counts.
Repeat.
Stretches:
Inner
thigh
muscles.
TOE
TOUCHES
With
knees
slightly
bent,
slowly
bend
forward
from
the
hips.
Allow
back
and
shoulders
to
relax
as
you
stretch
toward
your
toes.
Go
down
as
far
as
you
can
and
hold
for
15
counts.
Repeat.
Stretches:
Hamstrings,
back
of
knees,
back.
9