NordicTrack 831.29882 - Manual (Page 27)

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WEIGHT LOSS TIPS «
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At least four, 30-minute worfcouts per week, '
along with a reduced-calorie diet, are '
recommended if you are trying to (ose weight.
However, be sure to stay within your target heart'
rate zone and exercise a maximurn of 5 days per
week for 60 minutes per workout.
Good posture IS the key to safe, comfortable'
workouts. Keep your chin up and your head
facing forward. Align your head and shoulders,^
with your hips. Avoid leaning fonvard. Keep your
back straight.
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Warm up before you begin.
A warm-up routine prepares your body and mind
for vigorous exercise. It also provides insurance
against injury and soreness. Warm up with two to
five minutes of slow exercise, jat minimal intensity.
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Stretch after your warm-up.
A pliable, well-stretched muscle is less susceptible
to injury. Perform the recommended stretches on a
smooth, flat surface.
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The correct form for several Stretches is described
below (refer to the drawings 'at the right). Be sure to
move slowly as you stretch—iiever bounce.
1. Toe Touch Stretch—Sit with your knees bent
slightly and slowly bend forward from your hips.
Allow your back and shoulders to relax as you
reach toward your toes as far as possible. Hold for
15 to 30 seconds, then relax.^Repeat 3 times.
Stretches: Hamstrings, back.pf kn^s, and back.
2. Calf/Achilles Stretch— with one leg in front of
the other, reach forward and place your hands
against a wail. Keep your back leg straight and
your back foot flat on the floor. Bend your front leg,
lean fonward, and move your hips toward the wall.
Hold for 15 to 30 seconds, then relax. Repeat 3
times for each leg. To cause further stretching of
the achilles tendons, bend your back leg as well.
Stretches: Calves, achilles tendons, and ankles.
3. 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 to 30 seconds, then relax. Repeat 3 times for
both legs. Stretches: Hamstrings, lower back, and
groin.
4. Quadriceps Stretch—With one hand against a
wall for balance, reach back and grasp one fool
with your other hand. Bring your heel as close to
your buttocks as possible. Hold for 15 to 30
seconds, 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 to 30 seconds, then relax. Repeat 3 times.
Stretches: Quadriceps and hip muscles.
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