NordicTrack None User Manual

Page 42

4. Warm up before you begin.

A warm-up routine prepares your body and mind

for vigorous exercise. It also helps provide insur-

ance against injury and soreness. Warm up with

two to five minutes of slow exercise, at minimal in-

tensity.

5. Stretch after your warm-up.

A pliable, well-stretched muscle is less suscepti-

ble to injury. Perform the recommended stretches

on a smooth, flat surface.

The correct form for several stretches is described

below (see the drawings at the right). Be sure to

move slowly as you stretch—never 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 of knees, and back.

2. 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 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. 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.

5. 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 to 30

seconds, then relax. Repeat 3 times for each leg.

Stretches: Quadriceps and hip muscles.

WEIGHT LOSS TIPS

At least four, 30-minute workouts per week,

along with a reduced-calorie diet, are

recommended if you are trying to lose weight.

However, be sure to stay within your target heart

rate zone and exercise a maximum 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 forward. Keep your

back straight.