User's Manual

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A cardiovascular phase, including 20 to 30 minutes

of exercising with your heart rate in your training zone.

(See EXERCISE INTENSITY on page 14 to find your

training zone.)

A cool-down phase, consisting of 5 to 10 minutes of

stretching. Thorough stretching offsets muscle con-

tractions and other problems caused when you stop

exercising suddenly. Stretching for increased flexibility

is also most effective during this phase. This phase

should leave you relaxed and comfortably tired.

To maintain or improve your condition, plan three

workouts each week, with at least one day of rest be-

tween workouts. After a few months of regular exer

cise, you may complete up to five workouts each

week, if desired.

Remember, the key to success is make exercise a

regular and enjoyable part of your everyday life.

SUGGESTED STRETCHES

The correct form for several basic stretches is shown in the

drawings below. Move slowly as you stretch—never bounce.

1. 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

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

toward 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 both legs. 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 times for both legs. To cause further stretching

of the achilles tendons, bend your back leg as well. Stretches:

Calves, achilles tendons and ankles.

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 both legs. Stretches: Quadriceps and hip

muscles.

5. Inner Thigh Stretch

Sit with the soles of your feet together and your knees out-

ward. 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.