ProForm 360 P Instruction Manual - Page 3

SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right. Move slowly as you stretch-never bounce. 1. Toe Touch Stretch Stand with your knees bent slightly and slowly bend forward from 1 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 to- 2 ward 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 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 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 buttocks 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 5 muscles. 18 IMPORTANT PRECAUTIONS WARNING: To reduce the risk of burns, fire, electric shock, or injury to persons, read the following important precautions and information before operating the treadmill. 1. It is the responsibility of the owner to ensure that all users of this treadmill are adequately informed of all warnings and precautions. 2. Use the treadmill only as described. 3. Keep the treadmill indoors, away from moisture and dust. Do not put the treadmill in a garage or covered patio, or near water. 4. Place the treadmill on a level surface, with at least 2.5 m (8 ft.) of clearance behind it and 0.5 m (2 ft.) on each side. Do not place the treadmill on a surface that blocks any air openings. To protect the floor or carpet from damage, place a mat under the treadmill. 5. Do not operate the treadmill where aerosol products are used or where oxygen is being administered. 6. Keep children under the age of 12 and pets away from the treadmill at all times. 7. The treadmill should be used only by persons weighing 113 kg (250 lbs.) or less. 8. Never allow more than one person on the treadmill at a time. No other appliance should be on the same circuit. When replacing the fuse, an ASTA approved BS1362 type should be fitted to the fuse carrier. A 13 amp fuse should be used. 12. If an extension cord is needed, use only a 3conductor, 1mm2 (14-gauge) cord that is no longer than 1.5 m. 13. Do not change the incline of the treadmill by placing objects under the treadmill. 14. Keep the power cord away from heated surfaces. 15. Never move the walking belt whilst the power is turned off. Do not operate the treadmill if the power cord or plug is damaged, or if the treadmill is not working properly. (See BEFORE YOU BEGIN on page 5 if the treadmill is not working properly.) 16. Never start the treadmill whilst you are standing on the walking belt. Always hold the handrails whilst using the treadmill. 17. The treadmill is capable of high speeds. Adjust the speed in small increments to avoid sudden jumps in speed. 9. Wear appropriate exercise clothes when using the treadmill. Do not wear loose clothes that could become caught in the treadmill. Athletic support clothes are recommended for both men and women. Always wear athletic shoes. Never use the treadmill with bare feet, wearing only stockings, or in sandals. 10. Do not attempt to raise, lower, or move the treadmill until it is properly assembled. (See ASSEMBLY on page 6, and HOW TO FOLD AND MOVE THE TREADMILL on page 13.) You must be able to safely lift 20 kg (45 lbs) to raise, lower, or move the treadmill. 11. When connecting the power cord (see page 9), plug the power cord into an earthed circuit. 18. The pulse sensor is not a medical device. Various factors, including your movement, may affect the accuracy of heart rate readings. The sensor is intended only as an exercise aid in determining heart rate trends in general. 19. Never leave the treadmill unattended whilst it is running. Always remove the key, unplug the power cord and move the on/off switch to the off position when the treadmill is not in use. (See the drawing on page 5 for the location of the on/off switch.) 20. When folding or moving the treadmill, make sure that the storage latch is fully closed. 3