User`s manual

EXERCISE FREQUENCY

To maintain or improveyourcondition,planthree work-

outs each week, with at least one day of restbetween

workouts.After a few months of regular exemise, you

may completeup tofive workoutseach week, if

desired. Remember, the key to success is make exer-

cisea regularand enjoyable partof youreveryday life.

SUGGESTED STRETCHES

The correctform for several basic stretches is shown at the right.

Move slowlyas you stretch---never bounce.

1, Toe Touch Stretch

Stand with yourknees bent slightlyand slowly bend forward from

your hips.Allowyour back and shouldersto relax as you reach

down towardyourtoes as far as possible. Holdfor 15 counts,

then relax. Repeat 3 times. Stretches: Hamstrings,back ofknees

and back.

2. Hamstring Stretch

Sit withone leg extended. Bringthe sole ofthe oppositefoot

towardyou and rest it againstthe inner thighof your extended

leg. Reach toward yourtoes as far as possible.Hold for 15

counts,then relax. Repeat 3 times for each leg. Stretches:

Hamstrings,lowerback and groin.

3. Calf/Achilles Stretch

With one leg in frontof the other, reach forward and place your

handsagainst a wall. Keep yourback leg straightand your back

foot fiat on the floor.Bend yourfront leg, lean forward and move

yourhipstowardthe wall. Hold for 15 counts, then relax. Repeat

3 times for each leg. Tocause further stretchingof the achilles

tendons,bend yourback leg as well. Stretches: Calves, achilles

tendonsand ankles.

4, Quadriceps Stretch

With one hand againsta wall for balance, reach back and grasp

one foot with yourother hand. Bringyour heel as close to your

buttocksas possible. Hold for 15 counts, then relax. Repeat 3

timesfor each leg. Stretches: Quadricepsand hipmuscles.

5, Inner Thigh Stretch

Sit with the soles of yourfeet togetherand your kneesoutward.

Pullyourfeet towardyour groinarea as far as possible.Hold for

15 counts,then relax. Repeat 3 times. Stretches: Quadricepsand

hipmuscles.