Sears 831.297241 User's Manual
Contents
1. Lifestuler Model No 831 297241 Serial No The serial number can be found in ihe location shown below Write the serial number in the space above Serial Number ACAUTION Read all safety precautions and instructions in this manual before using this equipment Keep this manual in a safe place for future reference OWNER S MANUAL SEARS ROEBUCK AND CO HOFFMAN ESTATES IL 60179 FULL 90 DAY WARRANTY For 90 days from the date of purchase when proper assembly and maintenance procedures detailed in the Owner s Manual are followed SEARS will free of charge repair or replace and install a replacement part for any defective part when this treadmill is used in a normal manner This warranty does not apply when this treadmill is used for commercial or rental purposes SERVICE IS AVAILABLE SIMPLY BY CONTACTING YOUR NEAREST SEARS SERVICE CEN TER DEPARTMENT IN THE UNITED STATES This warranty gives you specific legal rights and you may also have other rights which vary from state to state SEARS ROEBUCK AND CO DEPT 817WA HOFFMAN ESTATES IL 60179 Lifestiler TABLE OF CONTENTS IMPORTANT SAFETY PRECAUTIONS 0 20 2 cee cece ee eee nee renee tva a JE din pres 4 BEFORE YOU BEGIN lt persti a ge a se ne ee eens Gas Oba ak kaaa HSS ew eR kai oe 5 ASSEMBLY 25 aba a bosna I AG Giessen AB ERE E a Sh galas BOS Sige ESE pos 6 OPERATION AND ADJUSTMENT 2 aaa aaa aaa aaa ana 7 TROUBL2. A temporary adapter that looks like the adapter illustrated in Drawing 2 may be used to connect this plug to a 2 pole receptacle as shown in Drawing 2 if a properly grounded outlet is not available The temporary adapter should be used only until a properly grounded outlet Drawing 1 can be installed by a qualified electrician The green colored rigid ear lug or the like extending from the adapter must be connected to a permanent ground such as a properly grounded outlet box cover Whenever the adapter is used it must be held in place by a metal screw Some 2 pole receptacle outlet box covers are not grounded Contact a qualified electrician to determine if the outlet box cover is grounded before using an adapter Grounded Outlet Box Grounded Outlet Box Grounding Plug Adapter Grounding Pin Grounding Plug Grounding Pin Grounded Outlet DIAGRAM OF THE CONSOLE The heart of the treadmill is the state of the art programmable console The console offers both manual and pro gram operation and features an array of independent LCD displays to give you continuous exercise feedback Please read these instructions carefuliy before operating the console Note If there is a sheet of protective plastic on the face of the console peel it off before operating the console Manual Speed Control TURNING ON THE POWER If the safety key is in the console remove it Make sure that the on off switch located ON near the power cord is
3. ensure that we meet our pledge to you We service what we sell Should you ever need repair service or parts call toll free For repair service 1 800 4 REPAIR 1 800 473 7247 For repair parts 1 800 FON PART 1 800 366 7278 Part No 122139 R1094A Printed in USA 1994 Sears Roebuck and Co
4. Fe tE HE SE GR dr 3E GR OH No 106334 012149 120909 013547 118202 119919 110407 013028 119431 120867 122282 116435 116434 016029 016057 105444 045010 014127 113278 109788 119430 119779 120710 120711 119935 120801 120802 120799 120780 120713 120785 107503 105477 013510 045017 116927 013540 014086 120866 104188 054023 120630 122137 102634 107771 118201 102246 101898 112083 109407 101897 114011 118204 122139 Qty h b m m mene eNO NYNNOOWOH AN SB BANA M BeBe eB MH HH O42N hh et SD ht HOH WHY R1094A Description Cotter Pin Leg Nut Motor Pivot Nut Choke Bracket Leg Bolt Motor Tension Bolt Shock Release Incline Cable Rear Leg Pad Rear Endcap Screw Right Rear Endcap Lock Nut Incline Knob Bracket Incline Lever Foot Incline Knob 4 Cable Tie 8 Cable Tie Rear Roller Adj Bolt 3 16 Allen Wrench Roller Adj Washer Pulley Flywheel Fan Rear Roller Left Rear Endcap Platform Screw Walking Platform Walking Belt Incline Knob Sleeve Front Safety Cover Rear Safety Cover Left Foot Rail Deck Shim Motor Motor Mounting Bracket Motor Swivel Bolt Motor Nut Power Board Screw 7 32 Allen Wrench Tie Holder Tie Holder Screw 3 8 Flat Washer Small Screw Flat Washer Wire Clip Choke Screw Handrail Bolt Ground Wire Power Cord Power Board Wire Red Motor Controller Wire White Power Board Frame Wire Breaker Power Board Wire Blue Controller Mot
5. leg Reach toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times for both legs Stretches Hamstrings lower back and groin 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 both legs To cause further stretching of the achilles tendons bend your back Jeg as well Stretches Calves achilles tendons and ankles 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 both legs Stretches Quadriceps and hip muscles 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 13 14 PART LIST Model No 831 297241 Key Part No No 120786 116926 120718 120803 120065 114001 013141 113203 10 119038 11 120787 12 013438 13 119994 14 114005 15 119429 16 100994 17 120066 18 118017 19 120293 20 120445 21 016028 22 120800 23 119428 24 109365 25 118153 26 120168 27 120292 28 112609 29 110447
6. oil non petroleum base silicone lubricant must be applied to the shaded area walking platform before the treadmill is used Failure to apply lubri cant will reduce treadmill performance WITH THE POWER CORD UNPLUGGED lift each side of the walking belt and spray lubricant generously onto the indicated area Reapply lubricant after every ten hours of use or whenever performance decreases Lubricant is available at most hardware and automotive stores UnieSport sili cone spray is recommended Silicone Lubricant PLUGGING IN THE POWER CORD This product must be grounded If it should malfunction or break down grounding provides a path of least resistance for electric current to reduce the risk of electric shock This product is equipped with a cord having an equipment grounding conductor and a grounding plug Plug the power cord into an appropriate outlet that is properly installed and grounded in accordance with all local codes and ordinances A DANGER Improper connection of the equipment grounding conductor can result in a risk of elec tric shock Check with a qualified electrician or serviceman if you are in doubt as to whether the product is proper ly grounded Do not modify the plug provided with the product f it will not fit the outlet have a proper outlet installed by a qualified electrician This product is for use on a nominal 120 volt circuit and has a grounding plug that looks like the plug illustrated in Drawing 1
7. 30 014132 31 112001 32 113204 33 013162 34 118148 35 108080 36 105989 37 120642 38 019084 39 109382 40 119163 41 031229 42 117806 43 052014 44 119026 45 012056 46 119416 47 118650 48 120716 49 119502 50 NSP 51 112669 52 118569 53 116768 54 122002 55 114270 OOnN AO BOND 111869 Qty gt QM bbate tts set Na2 ste NIeNNNHaNh AAAON _ Oat ae APs ea MH NM SH a Description Left Handrail Cable Tie Cage Nut Console Speed Control Knob Long Wire Harness Console Plate Console Screw 6 Cable Loom Safety Key Clip Right Handrail Console Bolt 3 8 x 1 1 4 Bolt Handrail Cap Front Left Endcap Motor Bolt Short Wire Hamess Belt Left Upright Front Roller Pulley Wrench Clip Right Foot Rail Front Right Endcap Choke Reed Switch Sensor Wire Extension Wire Right Upright Front Roller Adj Bolt Controller Upright Washer 3 8 x 3 Bolt 12 Cable Loom Safety Cover Screw Belt Guide Screw Controller Wire Electronics Bracket Grommet Circuit Breaker On Off Switch Power Cord Wheel Bolt Front Wheel Power Cord Bracket Wheel Nut Safety Cover Bracket Incline Leg Power Board Plastic Spacer Frame Shock Pin Shock Bracket Shock Cushion Incline Shock Shock Spacer Key Parn No 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 RE RE
8. E SHOOTING AND STORAGE 04 aaa aaa aaa aaa 10 CONDITIONING GUIDELINES 2 040 cc cece cc cece rec cee aaa aaa akan aa aaa ane 12 PART LIST ocd gole kala Pole e a a da E RR SO AD A GRGE od Pr AS ts ed 14 EXPLODED DRAWING 24 aaa aaa aaa aaa aaa 15 ORDERING REPLACEMENT PARTS 2 2 aaa kaaa Back Cover AWARN ING Before beginning this or any exercise program consult your physician This is especially important for persons over the age of 35 or persons with pre existing health problems Read all instructions before using SEARS assumes no responsibility for personal injury or property dam age sustained by or through the use of this product IMPORTANT SAFETY PRECAUTION l i polisi ce trezemitl ona level Suites with at least 8 feet of clearance behind the tread mill Do not place the treadmill near water out doors or on any surface that blocks an air opening Do not operate where aerosol prod ucts are used or where oxygen is being admin istered 2 When connecting the power cord see PLUG GING IN THE POWER CORD on page 7 plug the power cord directly into a grounded circuit capable of carrying 12 or more amps No other appliance should be on the same circuit Keep the power cord away from heated surfaces If an extension cord Is needed use only a 14 gauge general purpose cord of five feet or less in length with a three wire conductor 3 Never move the walking belt while the power is turned off Do not op
9. Pad 5 ASSEMBLY Set the treadmill in a cleared area and remove all packing materials Do not dispose of the packing materials until assembly is completed THE FOLLOWING TOOLS ARE REQUIRED FOR ASSEMBLY The 7 32 allen wrench J included and your own adjustable wrench QD s 1 With the help of a second person raise the Right Upright 27 and Left Upright not shown to a vertical position Align the hole in the lower end of the Right Upright with the hole in the side of the Frame 50 Insert a 3 8 x 3 Bolt 31 with an Upright Washer 30 into the Right Upright and tighten the Bolt into the Frame Tighten the Bolt that is already in the Right Upright Attach a Bolt and Washer on the left side in the same manner not shown 2 With the help of a second person rotate the Left and Right Handrails 1 11 up as shown Insert two 3 8 x 1 1 4 Bolts 13 into the Left and Right Uprights 19 27 and tighten the Boits with the 7 32 Allen Wrench 90 3 Remove the paper backing from the Wrench Clip 21 Press the Wrench Clip onto the Frame 50 in the indicated location Press the 3 16 Ailen Wrench 72 into the Wrench Clip Make sure that all parts are tightened before using the treadmill Note To protect the floor a covering should be placed under the treadmill OPERATION AND ADJUSTMENT APPLYING SILICONE LUBRICANT I Apply lubricant To reduce the friction of the walking belt and minimize wear a non to the entire
10. cord If the switch protrudes as shown the circuit break er has tripped To reset the circuit breaker wait for five min utes and then press the switch back in d Check the on off switch located on the treadmill near the power cord The switch must be in the ON position 2 SYMPTOM THE POWER TURNS OFF DURING USE a Check the circuit breaker located on the treadmill near the power cord If the circuit breaker has tripped see the drawing above wait for five minutes and then press the switch back in b Make sure that the power cord is plugged in c Remove the safety key from the console Reinsert the safety key fully into the console Various indicators on the console should light d Check to make sure the on off switch is in the ON position See 1 d above e If the treadmill still will not run please call our Customer Service Department 3 SYMPTOM THE WALKING BELT SLOWS WHEN WALKED ON a Apply silicone lubricant to the walking platform before use Reapply lubricant after every 10 hours of use and whenever a decrease in performance is noticed UnieSport silicone spray is recommended CAU TION UNPLUG THE POWER CORD WHEN APPLYING LUBRICANT See OPERATION AND ADJUST MENT on page 7 for application instructions b If an extension cord is needed use only a 14 gauge general purpose cord of five feet or less in length c If the walking belt is overtightened treadmill performance may decrease and the walking bel
11. erate the treadmill if the power cord or plug is damaged or if the tread mill is not working properly See BEFORE YOU BEGIN on page 5 if the treadmill ls not working properly 4 Wear appropriate exercise clothing when using the treadmill do not wear loose clothing that could become caught in the treadmill Always wear athletic shoes never use the treadmill with bare feet wearing only stock ings or in sandals Athletic support clothes are recommended for both men and women 5 Never start the treadmill while you are stand ing on the walking belt Always hold the handrail when exercising on the treadmill 6 Never allow more than one 3 person on the treadmill at a time The treadmill should not be used by persons weighing more than 250 pounds 7 Keep small children away from the treadmill at all times Never leave the treadmill unattended while it is running Always turn off the power when the treadmill is not in use 8 Never drop or insert any object Into any open Ing 9 To reduce the possibility of overheating do not operate the treadmill continuously for longer than 1 hour 10 The treadmill is capable of high speeds Adjust the speed in small increments to avoid sudden jumps In speed 11 Use the treadmill only as described in this manual 12 Always unplug the power cord before perform ing the maintenance and adjustment proce dures described In this manual Never remove the safety cover unless I
12. few minutes Repeat until the walking belt is centered c If the walking belt slips when walked on first remove the safety key and UNPLUG THE POWER CORD Using the 3 16 allen wrench turn both rear roller adjustment bolts clockwise 1 4 of a turn When the walking belt is correctly tightened you should be able to lift each side of the walking belt 3 4 inches off the walking platform The center of the walking belt should just touch the walking platform Be careful to keep the walking belt centered Plug in the power cord insert the safety key and run the treadmill for a few minutes Repeat until the walking belt is properly tightened STORAGE Unplug the power cord when the treadmill is not in use Remove the indicated bolt and washer from the lower end of each upright Loosen the other bolts in each upright Carefully rotate the uprights down It is recommended that the treadmill be covered during extended periods of storage 12 CONDITIONING GUIDELINES The following guidefines will help you to plan your During the first few months of your exercise program exercise program Remember that proper nutrition and keep your heart rate near the low end of your training adequate rest are essential for successful results A WARN ING Before beginning this or any exercise program consult your physician This is especially important for individuals over the age of 35 or individuals with pre existing health prob
13. in the ON position see the drawing at the right Plug in the Position power cord see PLUGGING IN THE POWER CORD on page 7 Step onto the foot rails of the treadmill Find the clip attached by a cord to the safety key and slide the clip onto the waistband of your clothing A CAUTION Do not stand on the walking belt when turning on the power Always wear the clip when using the treadmill if you fall the safety key will be pulled from the console instantly turning off the power Insert the safety key into the console The four LCD displays will appear All indicators on the console will light in sequence When only the manual indicator is lit the console will be ready for operation MANUAL SPEED CONTROL When the power is turned on the manual indicator will be lit and the console will be in the manual mode To start the walking belt first turn the manual speed control to reset Then turn the control slowly clockwise until the walking belt begins to move at slow speed Note Each time the walking belt is started the manual speed control must first be turned to reset A CAUTION After the manual speed control is turned there will be a pause before the walking belt begins to move Adjust the speed slowly until you are familiar with the operation of the treadmill Hold the handrail and step carefully onto the walking belt Change the speed of the walking belt as desired by turning the manual speed control To stop the walking belt tu
14. lems EXERCISE INTENSITY To maximize the benefits of exercising it is important to exercise with the proper intensity The proper inten sity can be found by using your heart rate as a guide For effective aerobic exercise your heart rate should be maintained at a level between 70 and 85 of your maximum heart rate as you exercise This is known as your training zone You can find your training zone in the table below Training zones are listed for both unconditioned and conditioned persons according to age UNCONDITIONED CONDITIONED TRAINING ZONE TRAINING ZONE 132 161 127 155 129 156 124 150 5 122 147 117 142 EKO RST 118 144 114 139 zone as you exerci e After a few months your heart rate can be increased gradually until it is near the mid dle of your training zone as you exercise To measure your heart rate stop exercising and place two fingers on your wrist as shown Take a six second heartbeat count and multiply the result by 10 to find your heart rate For example if your six second heartbeat count is 14 your heart rate is 140 beats per minute A six second count is used because your heart rate will drop rapidly when you stop exercising Adjust the intensity of your exercise until your heart rate is at the proper level WORKOUT GUIDELINES Each workout should consist of three basic parts a warm up 20 to 30 minutes of training zone exercise and a cool down Warming up prepares the bod
15. nfinite variety of speed settings can be programmed Next press the TIME SET buttons to set the length of time you want the program to last Each time one of the but tons is pressed the length of time shown in the TIME display will change by 4 minutes The buttons can be held down to set the length of time rapidly The program can be set to last for a minimum of 4 minutes up to a maxi mum of 96 minutes To start the program press the START button The first segment indicator will begin to flash and after a pause the walking belt will begin to move at the speed setting of the first programmable speed control The TIME display will show the time remaining in the program After one eighth of the length of time you set has elapsed the second segment indicator will begin to flash and the walking belt will change to the speed setting of the second program mable speed control The program will continue in this manner until the length of time you set has elapsed The walking belt will then slow to a stop While the program is in progress the speed of the walking belt can be changed during the current segment if desired by moving the programmable speed control located below the flashing segment indicator The walking belt can be stopped while the program is in progress by pressing the MODE button or by removing the safety key from the console The console will then be in the same condition as if the program had been completed After the pro gram i
16. nstructed to do so by an authorized service representative Servicing other than the procedures in this manual should be performed by an authorized service representative only SAVE THESE INSTRUCTIONS BEFORE YOU_BEGIN ad RAIN Pate Thank you for selecting the SEARS LIFESTYLER 8 0 0 EXP treadmill The LIFESTYLER 8 0 EXP treadmill blends advanced technology with innovative design to tet you enjoy an excellent form of cardiovascular exer cise in the convenience and privacy of your home For your safety and benefit read this manual care fully before using the treadmill If you have addi tional questions please call our Customer Service Department toll free at 1 800 736 6879 Monday through Saturday 7 a m until 7 p m Central Time Handrail Walking Belt Foot Rails BACK Rear Roller Adjustment Bolts Note The rear leg pad may mark some types of linoleum Mild household cleaning agents will remove any marks excluding holidays Tol helpi us assist you please gt i note the product model number and serial number before calling The model number of the treadmill is 831 297242 The serial number can be found on a decal attached to the treadmill see the front cover of this manual for the location Before reading further please review the drawing below and familiarize yourself with the parts that are labeled Speed Control Knob Safety Key Clip FRONT Power Cord Rear Leg
17. or Wire On Off Switch Breaker Wire 14 White Wire 2 Female 4 Black Wire Male Female 8 Blue Wire Male Female Owner s Manual Note indicates a non illustrated part Specifications are subject to change without notice See the back cover for information about ordering replacement parts EXPLODED DRAWING Model No 831 297241 i a 63 b__94 ha a 70 wee et L gt 35 66 4 JENNY like adi a 60 56 59 R1094A She LAB gee The lt N SS d 5455 9857 DN A 15 ORDERING REPLACEMENT PARTS Each TREADMILL has its own MODEL NUMBER Always mention this MODEL NUMBER when requesting ser vice or repair parts for your TREADMILL All parts listed herein can be ordered through SEARS ROEBUCK AND CO SERVICE CENTERS and most SEARS RETAIL STORES If parts you need are not stocked locally your order will be transmitted to a SEARS PARTS DISTRIBUTION CENTER for handling WHEN ORDERING REPAIR PARTS ALWAYS GIVE THE FOLLOWING INFORMATION 1 The MODEL NUMBER of the product 831 297241 2 The NAME of the product SEARS LIFESTYLER 8 0 EXP 3 The PART NUMBER of the part s from page 14 of this owners manual 4 The DESCRIPTION of the part s from page 14 of this owners manual Your SEARS TREADMILL has added value when you consider that SEARS has service units nationwide staffed with SEARS trained technicians specifically trained on SEARS products having the parts tools and equipment to
18. rn the control to reset PROGRAM SPEED CONTROL When the console is in the program mode the speed of the walking belt will be controlled automatically by pro grams you create To create a program first press the MODE button repeatedly to select the WALK mode or the RUN mode An indicator will light to show which mode you have selected If the WALK mode is selected the speed range of the walking belt will be about 1 to 4 miles per hour during the program if the RUN mode is select ed the speed range of the walking belt will be about 2 to 8 miles per hour Each program is divided into eight equa time periods called segments The speed of the walking belt will change automatically at the beginning of each segment A speed setting should now be programmed for each of the eight segments using the eight programmable speed controls on the left side of the console The control on the far left is for the first segment and the control on the right is for the eighth segment Move the controls up or down to program the desired speed settings If the WALK mode was selected refer to the scale above the WALK indica tor to program speed settings if the RUN mode was selected refer to the scale above the RUN indicator A sam ple program is shown at the left This program will begin with a slow speed setting The speed will then increase during the second third and fourth segments and gradually decrease during the sixth seventh and eighth seg ments An i
19. s completed the console can be switched to the manual mode by repeatedly pressing the MODE button CHANGING THE INCLINE To vary the intensity of your exercise the incline of the treadmill can be changed using the foot incline knob on the right foot rail Before changing the incline stop the walking belt To increase the incline stand with your left foot towards the back of the left foot rail Using your right foot press down the foot incline knob until the desired incline is reached To decrease the incline stand with your left foot towards the front of the left foot rail and press down the foot incline knob until the desired incline is reached LCD DISPLAY OPERATION The four LCD displays provide continuous exercise feedback The four displays are described below CALORIES This display shows the approximate number of nutritional Calories that you have burned DISTANCE This display shows the total distance that you have walked or run up to 99 9 miles SPEED This display shows the speed of the walking belt TIME When the console is in the manual mode this display will show the total time that the walking belt has been moving If the treadmill is run for longer than 99 minutes and 59 seconds the display will reset to zero and the treadmill will slow to a stop If desired a time goal can be set To set a time goal you must first stop the walking belt Next press the TIME SET increase or decrease button Each time one of the b
20. t may be permanently damaged Remove the safety key and UNPLUG THE POWER CORD Using the 3 16 allen wrench turn both rear roller adjustment bolts counterclockwise 1 4 of a turn When the walking belt is properly tightened you should be able to lift each side of the walking belt 3 4 inches off the walking platform The center of the walking belt should just touch the walking platform Be care ful to keep the walking belt centered Plug in the power cord insert the safety key and run the treadmill for a few minutes Rear Roller Adjustment Bolts Repeat until the walking belt is properly tightened 4 SYMPTOM THE WALKING BELT IS OFF CENTER OR SLIPS WHEN WALKED ON a If the walking belt has shifted to the left first remove the safety key and UNPLUG THE POWER CORD Using the 3 16 allen wrench turn the left rear roller adjustment bolt clockwise and the right bolt counterclockwise 1 4 of a turn each Be careful not to overtighten the walking beit Plug in the power cord insert the safety key and run the treadmill for a few minutes Repeat until the walking belt is centered b If the walking belt has shifted to the right first remove the safety key and UNPLUG THE POWER CORD Using the 3 16 allen wrench turn the left rear roller adjustment bolt counterclockwise and the right bolt clockwise 1 4 of a turn each Be careful not to overtighten the walking belt Plug in the power cord insert the safety key and run the treadmill for a
21. uttons is pressed the time goal will change by 1 minute The buttons can be held down to set a time goal rapidly While the walking belt is moving the display will count down the time goal When no time remains the walking belt will slow to a stop When the console is in the WALK mode or the RUN mode the TIME display will show the time remaining in the program Note The CALORIES DISTANCE and TIME displays can be reset by removing and re inserting the safety key TURNING OFF THE POWER To tum off the power remove the safety key from the console Store the safety key in a secure location 10 TROUBLE SHOOTING AND STORAGE Most treadmill problems can be solved by following the simple steps below Find the symptom that applies and follow the steps listed If further assistance is needed call our Customer Service Department toll free at 1 800 999 3756 Monday through Friday 6 a m until 6 p m Mountain Time 1 SYMPTOM THE POWER DOES NOT TURN ON a Make sure that the power cord is plugged into a properly grounded outlet See PLUGGING IN THE POWER CORD on page 7 If an extension cord is needed use only a 14 gauge general purpose cord of five feet or less in length b After the power cord has been plugged in make sure that the safety key is fully inserted into the console Various indicators on the console should light See OPERATION AND ADJUSTMENT on page 7 c Check the circuit breaker located on the treadmill near the power
22. y for exercise by increasing circulation delivering more oxy gen to the muscles and raising the body temperature Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up Then increase the intensity of your exercise to raise your heart rate to your training zone for 20 to 30 minutes Breathe regu larly and deeply as you exercise never hold your breath Finish each workout with 5 to 10 minutes of stret hing to cool down This will increase the flexibility of th muscles and reduce soreness and other post exercise problems To maintain or improve your condition complete 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 CONSISTENCY SUGGESTED STRETCHES The following stretches can provide a good warm up or cool down Correct form for each stretch is shown in the drawings below Move slowly as you stretch never bounce 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 teach down toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Hamstrings back of knees and back 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
Download Pdf Manuals
Related Search