Cardio Zone E-CZ500 User manual

Customer Service
[phone]
Manufactured By:
Keys Fitness Products
4009 Distribution Drive
Suite 250
Garland, TX 75041
SERIAL TAG IS LOCATED ON THE FRAME
Model Name: E-CZ500
Date of Purchase:
Serial Number:
Owner’s Manual
E-CZ500 Elliptical
315-00119
10/07 Rev B

2
Important Safety Information 3
Assembly 5
Console Instructions 10
Monitoring Your Heart Rate 17
Warm-Up Exercises 18
Troubleshooting/Cleaning/Maintenance 21
Parts List 22
Exploded Views 23
Warranty Information 24
Table of Contents

3
WARNING! Before using this unit or starting any exercise program, consult your physician.
This is especially important for persons over the age of 35 and/or persons with pre-existing
health problems. The manufacturer or distributor assumes no responsibility for personal injury
or property damage sustained by or through the use of this product.
WARNING! To reduce the risk of electrical shock, burns, fire, or other possible injuries to the
user, it is important to review this manual and the following precautions before operation.
SAFETY PRECAUTIONS AND TIPS
1. It is the owner's responsibility to ensure that all users of this unit have read the Owner's
Manual and are familiar with warnings and safety precautions.
2. This unit has a user maximum capacity of 300 pounds.
3. The unit should only be used on a level surface and is intended for indoor use only. The unit
should not be placed in a garage, patio, or near water and should never be used while you
are wet. It is recommended that a mat be placed under the unit to protect floor or carpet
and for easier cleaning.
4. Follow safety information in regards to plugging in your unit. Do not run the power cord
underneath your unit. Do not operate the unit with a damaged or frayed power cord.
5. Wear comfortable, good-quality walking or running shoes and appropriate clothing. Do not
use the unit with bare feet, sandals, socks or stockings.
6. Always examine your unit before using to ensure all parts are in working order.
7. Allow the unit to fully stop before dismounting.
8. Pets should never be allowed near the unit.
9. Do not leave children unsupervised near or on the unit.
10. Never operate the unit where oxygen is being administered, or where aerosol products are
being used.
11. Never insert any object or body parts into any opening.
12. For safety and to prevent damage to your unit, no more than one person should use the
unit at a time.
13. Always unplug the unit before cleaning and/or servicing. Service to your unit should only be
performed by an authorized service representative, unless authorized and/or instructed by
the manufacturer.
14. Failure to follow these instructions will void the unit warranty.
Important Safety Information

4
Important Safety Information
SAFETY PRECAUTIONS AND TIPS FOR CHEST STRAP
1. It is the owner's responsibility to ensure that all users of this unit have read the Owner's
Manual and are familiar with warnings and safety precautions.
2. Do not place chest strap near devices that generate large magnetic fields. TV sets, elec-
tric motors, radios, and high voltage power lines can affect the transmitter’s performance.
These items can interfere with the heart rate signal and possibly affect the heart rate read-
ings on the console.
3. Handle the Chest Strap with care. Dropping the transmitter might cause damage that could
void the warranty.
4. Do not use the chest strap if you have a cardiac pacemaker or if your are taking medications
for a heart condition. Medication or electrical pulses from the pacemaker can interfere with
accurate heart rate readings.
5. Do not bend the strips inside the chest strap. This can cause the chest strap to loose
conductivity.
6. The chest strap has batteries that need to be replaced periodically. A faulty battery can
cause inaccurate reading.

5
Thank You for purchasing the CardioZone E-CZ500 Elliptical! The quality product you have
chosen was designed to meet your needs for cardiovascular exercise. Before you start, please
read the Owner’s Manual and become familiar with the operation of your new unit.
Remember to take time to perform stretching exercises, provided in this manual, to help avoid
injury.
If you are taking medication, consult your physician to see what effect the medication will have
on your exercise heart rate.
If you have heart problems, you are not active, and/or are over the age of 35 years, do not
use the pre-set programs or start an exercise program without first contacting and receiving
your physician's consent.
To avoid the risk of electrical shock, always keep the console dry. Do not spill liquids on the
console. CardioZone recommends a sealed water bottle for beverages consumed while using
the unit.
Assembly
Please review the following drawing below to familiarize yourself with the listed
parts.
CONSOLE
LEVELER FEET
2 PER SIDE
PEDALS
PULSE GRIP
HANDLEBARS
HANDLEBARS

6
Getting Started - The CardioZone E-CZ500 Elliptical will require some assembly. Unpack
the box in a clear area. Remove packing material. Do not dispose of packing material until
assembly is complete and unit is working properly. Place the unit on a clean level surface for
assembly. Make sure there is easy access to an electrical outlet. Before starting the assembly,
the unit should be placed as close as possible to its final location. Tools have been provided for
use while assembling this product.
Assembly Parts
1. Owner’s Manual
2. Linkage
3. Left and Right Handlebars
4. Console
5. Console Cable
6. Console Mast
7. Rear Cover
8. M8*50mm Hex Bolt - Qty 3
9. M8*12mm Hex Bolt - Qty 4
10. M8*20mm Hex Bolt - Qty 6
11. M5*12mm Screw - Qty 9
Assembly
Figure 1
Locate bag labeled Figure 1. Lift pedal and
place left Linkage onto Sleeve and align
holes. Secure Linkage to unit using four
M8*12 mm Hex Bolts.
Note: Left Linkage will be wrapped in plas-
tic. Right Linkage will already be secured
to the sleeve.
LINKAGE
SLEEVE
M8*12MM HEX BOLT
Figure 1

7
Assembly
Figure 2
Locate bag labeled Figure 2. Attach
Handlebars to Main Frame using three
M8*20mm Hex Bolts. Repeat for other
handlebar. Connect the toggle wires from
both handlebars to the toggle jacks. Note:
The toggle wire will only go into the jack
one way.
Figure 2
Figure 3
Remove Rear Cover from unit by removing
five screws.
Figure 3
LEFT HANDLEBAR
RIGHT HANDLEBAR
LEFT TOGGLE WIRE
M8*20mm HEX BOLT
RIGHT TOGGLE
WIRE
TOGGLE
JACKS
TOGGLE
WIRE
TOGGLE
JACKS

8
8
Assembly
Figure 5
Locate bag labeled Figure 5. Connect 7 Pin,
3 Pin and Grounding cables. Refer To Figure
5 and 5a.
Attach Console to Console tube using four
M5*12mm Philips Head Screws.
Note: Ensure that all wires are secure
inside console. Be careful not to pinch wires.
7 PIN
CONNECTOR
Figure 4
Locate bag labeled Figure 4. Slide Tube
down into Main Frame. Secure using three
M8*50mm Hex Head Bolts. Cable should
extend thru bottom and top of Console
Tube.
Figure 4
3 PIN
CONNECTOR
CONSOLE
CABLES
7 PIN
CONNECTOR
3 PIN
CONNECTOR
2 GROUND
CONNECTORS
Figure 5a
Figure 5
GROUNDING
TERMINALS
M8*50mm HEX BOLT

9
Assembly
CONGRATULATIONS!
You have completed assembly of your E-CZ500 Elliptical
Figure 6
Attach Rear Cover to Main Frame using five
M5*12mm Philip Head Screws removed in
figure 3. While attaching the Rear Cover,
allow 3 loops to remain exposed.
Note: Do not force Rear Cover back into
place, this will damage Rear Cover.
Warning: Before moving to Figure 7, make
sure that only 3 loops of the Actuator Cable
are exposed. The excess wire should be
placed inside of the rear cover.
Figure 6
REAR COVER
M5*12MM SCREW
Figure 7
Level machine so that it does not
wobble. Leveler feet screw in and out
to level machine. After machine is level,
tighten leveler nut to secure levelers in
place.
Figure 7
LEVELER
ACTUATOR
CABLE

10
Console Instructions
Take a few moments to review the console layout. Below is an overview of the console keys
and their different functions.
OVERVIEW
START -
Press to enter Quick Start Mode. In Pause Mode, this button is used to resume exercise
session.
ENTER/SCAN -
In Program Mode, this button is used to confirm the values you set.
During exercise, pressed once, will place the main console window in Auto Scan Mode. The
display will change every four seconds from Time/Distance/Speed/Strides Per Min To Calories/
Pulse/Level/Cal/Hr. To exit Auto Scan Mode and enter Manual Scan Mode, Press and Hold but-
ton for two seconds. Console will beep twice. Manual Scan Mode allows you to toggle dis-
play from Time/Distance/Speed/Strides Per Min To Calories/Pulse/Level/Cal/Hr by pushing the
ENTER/SCAN button. To return to Auto Scan Mode, Press and Hold button for two seconds.
Console will beep twice to confirm switch.

11
PAUSE/RESET -
During exercise, this button is used to Pause workout.
In Pause mode, this button is used to reset program time and workout data to zero.
In Program mode, this button is used to reset values to the default.
Caution: In User 1 and User 2 programs, the user profile data will be cleared also.
More/Less -
In Program mode, this button is used to increase/decrease Time, Weight and Age.
During exercise, this button is used to increase/decrease the resistance level from 1 to 20.
Press and Hold for two seconds to rapidly increase/decrease values.
PROGRAM -
In Program Mode , this button is used to toggle between workout programs. The program
selected will show in the message window. The program profile will show in the profile window.
Note: There are two information windows on the console.
MORE/LESS STRIDE -
Used to change stride length to desired length. The E-CZ500 is equipped with a motorized
stride length adjustment system. This system allows the user to select a stride length between
17" and 25". The default will be 21". To change the stride length, press the MORE or LESS but-
ton until the light above the desired length is lit up. You may change the stride length at any
time.
BUTTONS ON UPRIGHT HANDLEBAR
In order to offer more flexibility during your workout, two additional toggle
switches have been placed on the right and left upright handlebars. These
buttons are used to change the resistance of the workout and the stride
length of the unit. They are used the same way as the buttons on the con-
sole. These buttons may be used at anytime as a substitute to pressing the
buttons located on the console.
Console Instructions
MESSAGE WINDOW - Displays Program Name, Messages, Time, Distance, Speed, Strides/Min,
Calories, Pulse, Resistance Level and Cal/Hour.
PROFILE WINDOW - This 21 X 15 LED Window displays Program Profile, Tension Bar, Heart
Rate Bar (HR Programs only), Lap Progress Display and Lap Counter. The Profile window tog-
gles between program profile (10 seconds in window) and lap counter (30 seconds in window),
except in Heart Rate Programs.
Note: When changing resistance levels in preset programs, the change will not show in the
program profile. Changes in resistance will show in the first column when lap progress function
is shown.

1212
Console Instructions
PROGRAM INSTRUCTIONS
QUICK START MODE - The Quick Start Program allows the user to immediately start using
the machine without having to use the preset programs. To enter Quick Start (Manual) mode:
Plug power adapter into wall outlet. Plug the adapter cord into the power input located on the
lower front-left side of the unit. The Message Window will display “PRESS PROGRAM KEY TO
BEGIN”. Press START button instead. Start exercising. The Resistance Level can be changed
at any time during workout by pressing the +/- buttons. Default workout time is set at 30
minutes. Default weight is set at 150 lbs.
LAP DISPLAY - Shows your progress around an imaginary track. This also shows the
tension level in the first column. The first 10 dots in the tension column represents an increase
of one and the final 5 dots represent an increase of two. Tension is adjustable from 1-20. One
dot on the lap counter is equal to 15 revolutions. One revolution is equal to 2 steps. Current
position on track will blink.
Lap Progress Display
Lap Progress
Starts Here
1
Tension
Level
2
3
4
5
6
7
8
9
10
11-12
13-14
15-16
17-18
19-20
LAP DISPLAY/COUNTER - In Heart Rate Mode the lap progress display also shows % of
Maximum Heart Rate and Tension level. Note: Heart Rate % will only use the first 10 dots.
<50
51-55
56-60
61-65
66-70
71-75
76-80
81-85
86-90
91>
Lap Counter
% of Maximum
Heart Rate

13
Console Instructions
MANUAL MODE - This program allows the user complete control over their workout. The
user must make all tension adjustments using the +/- buttons. Follow directions in PROGRAM
MODE section to enter and set values in manual mode.
PROGRAM MODE - There are six preset Programs. To enter Program Mode:
The Message Window will display “PRESS PROGRAM KEY TO BEGIN.” Press PROGRAM but-
ton until desired Program name shows in the Message window. The program profile will show
in the Profile Window. See charts below for program names and resistance profiles. When
the Program you wish to select shows in Message Window, Press ENTER/SCAN button to con-
firm program selection. TIME will show in Message Window. Use the +/- buttons to set Time
desired. Press ENTER/SCAN to confirm time setting. Default Time is 30 minutes. Time set-
tings can range from 1 minute to 99 minutes.
If Time entered is equal to or less than 21 minutes, each column in the program profile
represents 1 minute.
If Time entered is more than 21 minutes, each column represents 1/21th of time
entered.
WEIGHT will show in Message Window. Use the +/- buttons to set weight. Press ENTER/SCAN
to confirm weight setting. Default weight is 150 pounds. Weight settings can range from 70
lbs to 332 lbs.
AGE will show in Message Window. Use the +/- buttons to set age. Press ENTER/SCAN to
confirm setting. Default age is 30. Age setting can range from 1 to 99. Press START button
to exit Program mode and begin exercise session.
For Information on Heart Rate Programs see HEART RATE Programs section of this manual.
RANDOM HILL MOUNTAIN
INTERVAL SPEED TRAINING INTERVAL MOUNTAIN
PROGRAM PROFILES

14
Console Instructions
INTERVAL PROGRAMS OVERVIEW - These programs give users the best of both worlds.
Lower intensity levels can provide effective fat burning, while higher intensity levels can pro-
vide effective cardiovascular training. The E-CZ500 combines these benefits in three effective
Interval programs.
INTERVAL - This program simulates interval training thru a series of two hill profiles.
INTERVAL MOUNTAIN - This program simulates interval training thru a difficult mountain
profile.
INTERVAL SPEED TRAINING - This program simulates interval training with more extreme
levels of high and low intensity levels.
USER PROFILES
U1/U2 - User Profiles U1 and U2 allow you to customize and save a exercise session.
To enter data into User Programs:
Scroll thru programs to U1 or U2. If no profile has been saved, the message window will scroll
“EMPTY FILE PRESS START TO BUILD A NEW PROFILE.” Press Start. You may make changes
to the tension level at any time during your exercise session. Once you press PAUSE/RESET
and exit the program, the data is automatically saved.
To clear a saved User program:
Press Program button to scroll to U1 or U2 program. Press ENTER/SCAN to select program.
Press and hold PAUSE/RESET for 2 seconds (console will beep twice).
HEART RATE PROGRAMS-
(See MONITORING YOUR HEART RATE Section for more information)
Heart rate control programs are designed to automatically change resistance to keep your heart
rate at a predetermined level based on the selected Heart Rate program. Each Heart Rate pro-
gram is designed with a specific goal in mind.
In all Heart Rate Control programs, the console only accepts the heart rate signal from the
chest strap transmitter. The pulse grip heart rate function is disabled. The requirement to
wear the chest strap is due to the superior accuracy of a chest strap transmitter compared to
the pulse grip sensors.
MOUNTAIN - This program takes the user gradually up to a high tension level, then brings the
tension level back down to the starting point. This program simulates what one might
encounter on a true mountain course. This is a difficult program since higher tension levels are
maintained for long periods of time.
HILL - This program takes the user thru two hill profiles. Tension changes are small during
this program. This is a good program to get started with or for someone looking for a lower
stress workout.
RANDOM - This program randomly generates a new program profile every time it is chosen.
This allows you to keep the workouts fresh and motivating. When you scroll thru the programs
to reach the RANDOM program, you will be able to see the program profile. If this profile is
not to your liking, simply scroll thru the programs again. A new RANDOM program will be
generated. The RANDOM program will be different every time you use it.

15
Console Instructions
It is suggested for the Chest Strap Transmitter that you position the rectangular transmitter as
close to your heart as possible, against the skin, 1-2 inches below the pectoral muscles. For
best results, moisten the back of the transmitter for better contact.
If no Heart Rate signal is detected for 10 seconds, the message center will show “NO
DETECTED HR”. If this continues for 40 seconds, the message center will show “ABORT
PROGRAM” for 3 seconds then interrupt the Heart Rate Control program and return to Program
Mode.
HOW HEART RATE PROGRAMS WORK -
Delta Heart Rate (DHR) = Beats per minute difference between Target Heart Rate and Current
Heart Rate
The Heart Rate Programs will behave in the following manner:
If DHR is equal to or less than 5, Tension Level stays the same, and Message Center will show
“IN HR TARGET” for 3 seconds then it will toggle back to workout information.
If DHR is more than 5, Tension Level will decrease if current heart rate is below target heart
rate. If the current Tension Level is 1, then the Message. Window will display “STRIDE SLOW-
ER” for 3 seconds.
If DHR is more than 5, Tension Level will decrease if current heart rate is above target heart
rate.
If DHR is more than 5, Tension Level will increase if current heart rate is below target heart
rate.
The Console will check the user’s Heart Rate every 40 seconds and adjust the Tension Level to
fit the Target Heart Rate.
There are 5 HEART RATE CONTROL programs to choose from.
% (TARGET HEART RATE) - Allows the user to select the percentage of your Maximum Heart
Rate (See section titled MONITORING YOUR HEART RATE for more information) that you would
like to maintain during your exercise session. The range of percentages is 50% to 85%.
HR 80% (CARDIO) - Maintains your Target Heart Rate at 80% of Max HR by automatically
adjusting the tension levels. This program provide a high intensity, cardiovascular workout.
HR 65% (FAT BURN) - Maintains your Target Heart Rate at 65% of Max HR by automatically
adjusting the tension levels. This program provides the ultimate fat burning workout.
HR HILL (65-75-85%) - Simulates hill training by changing the Target Heart Rate thru 3 dif-
ferent percentages. The changes will occur as follows:
65% - 75% - 85% - 75% - 65% -75% - 85% etc.
Each percentage will be held for three minutes before changing to the next percentage.
HR INT (HILL INTERVAL) - This program alternates between 65% and 85% of your Max HR.
This program provides an excellent fat burn and cardiovascular workout. Each percentage will
be held for four minutes before alternating to the next percentage.

16
DURING OPERATION -
The Console will display and update calculated workout data in each of the windows.
The Console will continue to count down until Time has reached 0:00.
Use the +/- buttons to adjust the resistance level at any time during your workout session.
In the Profile Window, the current column will be flashing.
During non-heart rate programs, the profile window will toggle between the program profile
and the track display. Profile will show for 10 seconds, Track for 30 seconds.
During heart rate programs, the profile window will only show the track.
The User may change the program selection during an exercise session by pressing the
PROGRAM button until new program is selected. The new selected program will start from
the beginning of the profile. All workout data will continue to add to previous values. If you
burned 150 calories during original program this value will not reset to 0.
Unit will automatically shut off after 4 minutes of inactivity. Press any button to bring the
console back to full functionality.
ERROR MESSAGES -
The message center will display “MOTOR ERROR” message whenever the brake motor was
unable to move to its target position within 2 seconds. Each time the E-CZ500 is powered on,
the console will check the brake motor status. If the brake motor does not reply, then the con-
sole will display the error message “MOTOR ERROR” immediately and disable button operation
until power is reset. To clear this error message plug and unplug the unit.
TO CHANGE UNIT OF MEASURE FROM STANDARD TO METRIC -
Press the PAUSE/RESET button for 2 seconds. Use the +/- buttons to change unit of measure.
Press ENTER/SCAN to confirm setting.
•
•
•
•
•
•
•
•
Console Instructions
HR INTERVALHR HILL
TARGET HR HR CARDIO HR FAT BURN
HEART RATE PROGRAM PROFILES

17
Monitoring Your Heart Rate
Monitoring Your Heart Rate
To obtain the greatest cardiovascular benefits from your exercise workout, it is important to
work within your target heart rate zone. The American Heart Association (AHA) defines this tar-
get as 60%-75% percent of your maximum heart rate.
Your maximum heart rate may be roughly calculated by subtracting your age from 220. Your
maximum heart rate and aerobic capacity naturally decreases as you age. This may vary from
one person to another, but use this number to find your approximate effective target zone. For
example, the maximum heart rate for an average 40 year-old is 180 bpm. The target heart
rate zone is 60%-75% of 180 or 108-135 bpm. See Fitness Safety below.
Before beginning your workout, check your normal resting heart rate. Place your fingers lightly
against your neck, or against your wrist over the main artery. After finding your pulse, count
the number of beats in 10 seconds. Multiply the number of beats by six to determine your
pulse rate per minute. We recommend taking your heart rate at these times; at rest, after
warming up, during your workout and two minutes into your cool down, to accurately track
your progress as it relates to better fitness.
During your first several months of exercising, the AHA recommends aiming for the lower part
of the target heart rate zone-60%, then gradually progressing up to 75%.
According to the AHA, exercising above 75% of your maximum heart rate may be too strenu-
ous unless you are in top physical condition. Exercising below 60% of your maximum will result
in minimal cardiovascular conditioning.
Check your pulse recovery rate – If your pulse is over 100 bpm five minutes after you stop
exercising, or if it’s higher than normal the morning after exercising, your exertion may have
been too strenuous for your current fitness level. Rest and reduce the intensity next time.
Fitness Safety The Heart Rate chart indicates average rate zones for different ages. A variety
of different factors (including medication, emotional state, temperature and other conditions)
can affect the target heart rate zone that is best for you. Your physician or health care profes-
sional can help you determine the exercise intensity that is appropriate for your age and condi-
tion.

18
Warm Up Exercises
EXERCISE GUIDELINES
WARNING! Before beginning this or any exercise program, you should consult your physician.
This is especially important for individuals over the age of 35 or individuals with pre-existing
health problems.
Flexibility is a key to fitness. Stretch all major muscle groups at least two to three times per
week after a 5 to 10 minute warmup. Stretch just to the point of a gentle tug. If you have
back, joint, or other health problems, talk to your doctor first.
Prone on Elbows
Lie on your stomach with
your feet together. Rest
on your forearms with your
elbows directly under your
shoulders. Relax lower back
and abdomen into oor. Hold
for 30-60 seconds or until
muscles feel looser.
Supline Lumbar Rotation
Lie on your back with your
knees bent. Keeping your
knees together and your shoul-
ders against the oor, roll your
knees to one side until you feel
a stretch in your back or hip.
Hold for 30-60 seconds or until
muscles feel looser. Repeat on
opposite side.
Knees to Chest
Lie on your back. Bend your
knees, and lift your feet off the
oor. Grasp your knees with
your arms and pull your knees
toward your chest. Hold for 20
seconds. Repeat three to ve
times.
Cat and Camel
Rest on your hands and
knees. Round your back by
contracting your abdominal
muscles and tucking in your
pelvis; hold for ve seconds.
Then allow your back to sag
toward the oor as you lift
your chest and head; hold
for ve seconds. Repeat the
combination 10 times
Cervical Side Bends
Tilt your head gently toward
one shoulder, keeping your
shoulders level and your face
pointed straight ahead. Hold
for ve seconds, then tilt your
head toward the other shoulder
and hold for ve seconds. Re-
peat ve times on each side.
Shoulder Circles
In a smooth, continuous mo-
tion, make a circle with your
shoulders: Raise them up
towards your ears, pull them
together behind you, lower
them to a resting position,
then roll them forward. Repeat
10 times.

19
Warm Up Exercises
Wrist Extensor
Extend your right arm in front
of you with your palm up and
your elbow straight. Point
your ngertips toward the
oor by bending at the wrist.
Using your left hand, pull the
back of your right hand to-
ward you gently. Hold for 20
seconds; repeat three to ve
times with each arm.
Triceps Stretch
Place your right hand behind
your head, palm facing your
head. With your left hand,
grasp your right elbow and
pull downward until you feel
a stretch in the back of your
right arm. Hold for 20 sec-
onds; repeat three to ve
times with each arm.
Piriformis Stretch
Lie on your back. Bend your
right knee and lift it halfway
to your chest. Grasp your
knee with your left hand and
pull it toward your left shoul-
der, keeping both buttocks
against the oor. Hold for 20
seconds; repeat three to ve
times with each leg.
Groin (Adductors) Stretch
Sitting with your back
straight, bring the soles of
your feet together. Let your
knees lower toward the oor.
Hold for 30-60 seconds or
until muscles feel looser.
One-Arm Pectoralis Stretch
Stand against an immobile
structure like a wall or a tree.
While facing the wall, raise
your right hand out to your
side at chest height, palm
against the wall. Turn your
body toward the left, away
from the wall and your ex-
tended arm, until you feel a
stretch. Hold for 20 seconds;
repeat three to ve times with
each arm.
WARNING! Before beginning this or any exercise program, you should consult your physician.
This is especially important for individuals over the age of 35 or individuals with pre-existing
health problems.
Wrist Flexor
Extend your right arm in front
of you, palm down, elbow
straight. Point your ngertips
toward the oor by bending
at the wrist. Using your left
hand, pull your right palm to-
ward you gently. Hold for 20
seconds; repeat three to ve
times with each arm.

20
Warm Up Exercises
Standing Quadriceps Stretch
Steady yourself with one hand.
With the other, grab outside leg
at ankle, keeping body straight
from knee to hip. Gently pull
foot up and towards the but-
tocks until you feel a stretch
along the front of the thigh.
Thigh should be pulled straight
back and not drift to outside.
Hold 20-30 seconds. For varia-
tion, grab opposite ankle (i.e.,
grab right ankle with left hand).
Do two to three repetitions per
leg.
Achilles Stretch
Face the wall with your left
foot ahead of your right, toes
straight ahead. Bend both
knees, press your hips forward,
and lean into the wall. Keep
both heels down and both
knees in line with your feet.
Hold for 20 seconds; repeat
three to ve times with each
leg.
Calf Stretch
Face a solid structure such as
a wall with your left foot ahead
of your right, toes straight
ahead. Bend your left knee,
press your hips forward, and
lean into the wall. Keep both
heels down, your right leg
straight, and you left knee
over your ankle. Hold for 20
seconds; repeat three to ve
times with each leg.
WARNING! Before beginning this or any exercise program, you should consult your physician.
This is especially important for individuals over the age of 35 or individuals with pre-existing
health problems.