NordicTrack Ellipse 910 Elliptical English Manual - Page 13

Training

Zone

Exercise

EXERCISE

FREQUENCY

After

warming

up,

increase

the

intensity

of

your

exer-

cise

until

your

heart

rate

is

in

your

training

zone

for

20

to

30

minutes.

Cooling

Down

Finish

each

workout

with

5

to

10

minutes

of

stretching.

Stretching

after

exercise

develops

flexibility

and

helps

prevent

post

-exercise

problems.

To

maintain

or

improve

your

condition,

plan

three

workouts

each

week,

with

at

least

one

day

of

rest

between

workouts.

After

a

few

months

of

regular

exer-

cise,

you

may

complete

up

to

five

workouts

each

week,

if

desired.

The

key

to

success

is

to

make

exercise

a

regular

and

enjoyable

part

of

your

daily

life.

SUGGESTED

STRETCHES

The

correct

form

for

several

basic

stretches

is

shown

below.

Move

slowly

as

you

stretch

—never

bounce.

1.

Toe

Touch

Stretch

Stand

with

your

knees

bent

slightly

and

slowly

bend

forward

from

your

hips.

Allow

your

back

and

shoulders

to

relax

as

you

reach

down

toward

your

toes

as

far

as

possible.

Hold

for

15

counts,

then

relax.

Repeat

3

times.

Stretches:

Hamstrings,

back

of

knees

and

back.

2.

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

far

as

possible.

Hold

for

15

counts,

then

relax.

Repeat

3

times

for

each

leg.

Stretches:

Hamstrings,

lower

back

and

groin.

3.

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

counts,

then

relax.

Repeat

3

times

for

each

leg.

To

cause

further

stretching

of

the

achilles

ten-

dons,

bend

your

back

leg

as

well.

Stretches:

Calves,

achilles

ten-

dons

and

ankles.

4.

Quadriceps

Stretch

With

one

hand

against

a

wall

for

balance,

reach

back

and

grasp

one

foot

with

your

other

hand.

Bring

your

heel

as

close

to

your

but-

tocks

as

possible.

Hold

for

15

counts,

then

relax.

Repeat

3

times

for

each

leg.

Stretches:

Quadriceps

and

hip

muscles.

5.

Inner

Thigh

Stretch

Sit

with

the

soles

of

your

feet

together

and

your

knees

outward.

Pull

your

feet

toward

your

groin

area

as

far

as

possible.

Hold

for

15

counts,

then

relax.

Repeat

3

times.

Stretches:

Quadriceps

and

hip

muscles.

3

5

2

4

NordicTrack Ellipse 910 Elliptical English Manual - Page 13

Calf/Achilles

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