Weslo Pursuit 720 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