Keys Fitness CARDIOZONE E-CZ200 User manual

315-00116
08/07 Rev A
SERIAL TAG IS LOCATED ON THE FRAME
Model Name: E-CZ200
Date of Purchase:
Serial Number:
Customer Service
[phone]
Manufactured By:
Keys Fitness Products
4009 Distribution Drive
Suite 250
Garland, TX 75041
Owner’s Manual
E-CZ200 Elliptical

2
Important Safety Information 3
Assembly 6
Console Instructions 11
Monitoring Your Heart Rate 17
Warm-Up Exercises 18
Troubleshooting 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. CardioZone recommends 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 lose
conductivity.
6. The chest strap has batteries that need to be replaced periodically. A faulty battery can
cause an inaccurate reading.

5
Thank you for purchasing the Cardiozone E-CZ200 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 affect the medication will have
on your exercise heart rate.
If you have heart problems, your 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
approval from your physician.
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.
Please review the following drawing below to familiarize yourself with the listed
parts.
Important Safety Information
CONSOLE
AC ADAPTER
LEVELER FEET
2 PER SIDE
PEDALS
PULSE GRIP
HANDLEBARS
HANDLEBARS

6
Getting Started - The CardioZone E-CZ200 Elliptical will require some assembly. Unpack the
box in a clear area. Remove packing material. Do not dispose of packing material until assem-
bly is complete and unit is working properly. Place the unit on a clean level surface for assem-
bly. Make sure there is easy access to an electrical outlet. Before assembling, the unit should
be placed as close as possible to its final location. Locate all hardware bags, Labeled Figure
1 through Figure 9, with the exception of Figure 8. If you are missing any bags, please call
CardioZone at 1-888-340-0482. Tools have been provided to assist with product assembly.
Note: Do not tighten Screws until
you have fully completed Figure 2.
Assembly
Figure 1
Locate bag labeled Figure 1. Locate
console tube. Attach console tube to main
frame. Slide tube down into main frame.
Connect upper console wire to lead wire
assembly. Secure using three M10*80
mm hex head screws extending through
the frame and console tube, three 10x20
washers and three crown nuts, M10*1.5.
Use three M10*120 hex screws to secure
through the front of the console tube and
main frame.
Note: Ensure that all wires are secure
inside console. Be careful not to pinch
wires.
Figure 1
M10*80 HEX SCREW
CROWN NUT, M10*1.5
M10*120 HEX SCREW
UPPER CONSOLE WIRE
LEAD WIRE ASSEMBLY
CONSOLE TUBE
10*20 WASHER

7
Assembly
Figure 2
Locate Bag labeled Figure 2. Locate cover.
Secure cover to main frame by using three
M5*0.8-12 screws on the left side of unit.
Repeat for the right side.
Figure 2
Figure 3
Locate bag labeled Figure 3. Locate left
and right handrail assemblies. Secure left
handrail assembly to console tube by using
one washer, one spring washer, one M10*20
hex bolt, and one end cap. Repeat for the
right side.
Note: The handrail assembly will only go
onto the console tube one way. The connec-
tor on the middle of the handrail assembly
will face outwards.
Figure 3
M5*0.8-12 SCREW
END CAP
M10*20, HEX BOLT
SPRING WASHER
WASHER
CONSOLE TUBE
HANDRAIL ASSEMBLY
CONSOLE TUBE
COVER

8
Assembly
Figure 5
Locate bag labeled Figure 5. Locate right
pedal tube assembly. Secure pedal tube
assembly to the handrail assembly with one
M10*81.5 hex bolt and one M10*1.5 hex
nut. Please ensure that pedal arm is aligned
in the center of roller wheel while tightening
M10*81.5 bolt (Figure 5a). Repeat for the
left side.
Note: It is recommended that 2 adults
align and secure the pedal tube assemblies
to the handrail assemblies.
Figure 4
Locate bag labeled Figure 4. Lift and
place left linkage onto shaft sleeve and align
holes. Secure linkage to unit using four
M8*12 mm hex bolts. Repeat for right side.
Note: The linkage is secured to the sleeve
with three M8*12 hex bolts on the top of
the linkage and one M8*12 hex bolt on the
bottom of the linkage.
Figure 4
Figure 5
M8*12 HEX BOLT
M10*81.5 HEX BOLT
M10*1.5 HEX NUT
SLEEVE
LINKAGE
HANDRAIL ASSEMBLY
PEDAL TUBE ASSEMBLY
Figure 5a

9
Assembly
Figure 6
Locate bag labeled Figure 6. Locate brack-
et covers. Attach bracket cover to the hand-
rail assembly by lining up hole, and secur-
ing using one screw, M5*0.8-12. Repeat for
other side.
Note: Do not overtighten screw, this will
damage bracket cover.
Figure 6
Figure 7
Locate bag labeled Figure 7. Locate han-
dlebars. Attach left handlbar to handlebar
assembly using three M8*16mm hex bolts.
Repeat for other handlebar. Ensure that
toggle wire is not pinched and moved out of
the way.
Figure 7
BRACKET COVER
SCREW
LEFT HANDLEBAR
M8*16 HEX BOLT
RIGHT HANDLEBAR
CONSOLE TUBE
HANDRAIL ASSEMBLY
TOGGLE WIRE

10
Figure 9
Locate bag labeled Figure 9. Connect the
pulse wires coming from the pulse handle-
bar assembly to the pulse wires from the
console. Secure pulse handlebar assembly
to console tube using six M6*10 hex socket
head bolts. Insert toggle wire into the tog-
gle jack located on the console tube.
Note: Ensure that all wires are secure
inside console tube. Be careful not to pinch
wires.
Figure 9
Figure 8
Locate Console. Connect upper console
wire and pulse wires to the appropriate
location on the back of the console. Secure
console to console tube using four screws.
Note: The four console screws will already
be installed into the back of console when
you remove it from the box.
Figure 8
Assembly
M6*10 HEX SOCKET BOLT
PULSE WIRE
TOGGLE WIRE
TOGGLE WIRE
JACK
PULSE HANDLEBAR
ASSEMBLY
CONGRATULATIONS!
You have completed assembly of your E-CZ200 Elliptical.

11
Console Instructions
Take a few moments to review the console layout. Below is an overview of the console keys
and their different functions.
CONSOLE BUTTONS:
MODE:
This button is used as an entry key, which will allow user to confirm settings such as time, dis-
tance, calories and pulse.
RESET:
This button is used to return to main menu screen when workout is paused. Its also used to
reset all values to zero.
START/STOP:
This button is used to start or stop training
RECOVERY:
This button is used to begin the Recovery feature of the console (refer to "Fitness Test" for
more information).
UP/DOWN:
These buttons are used to change programs and settings.

12
FAN:
Console is equipped with a fan that has four settings, AUTO/LOW/MED/HIGH/OFF. Press the
button to turn the fan to the preferred setting. The AUTO setting will adjust the fan speed
based on the RPMs produced, the more RPMs produced the faster the fan speed will be.
BODY FAT:
Press the button to start body fat measurement (refer to "Bodyfat Program" for more
information).
BUTTONS ON UPRIGHT HANDLEBAR
In order to offer more flexibility during your workout, an additional toggle switch is
placed on the right upright handlebar. The button is used to change the resistance
of the workout. It is used the same way as the button on the console. This but-
ton may be used at anytime as a substitute to pressing the button located on the
console.
CONSOLE FUNCTIONS
TIME:
If a target time was not selected, time will count up from 00:00 to maximum 99:59. When
working out with a target time, time will count down from target to 00:00. When selecting
target time, use the +/- buttons, the time will change in 1 minute increments and can range
from 1:00 min to 99:00 mins.
SPEED:
Displays current training speed from 0.0 to maximum 99.9 KM or MPH.
RPM:
Displays current training revolutions per minute.
DISTANCE:
If a target distance was not selected, distance will count up from 0.00 to maximum 99.90.
When working out with a target distance, distance will count down from target to 0.0. When
selecting target time, use the +/- buttons, the distance will change in 0.1 mile increments and
can range from 0.00 miles to 99.90 miles.
CALORIES:
If target calories were not selected, calories will count up from 0 to maximum 990. When
working out with target calories, calories will count down from target to 0. When selecting
target calories, use the +/- buttons, the calories will change in 10 calorie increments and can
range from 0 calories to 990 calories.
PULSE:
Displays your current heart rate as soon as both hands are holding the pulse sensor. The mon-
itor will detect your heart rate through hand grip sensors that are located on the upright and
near the seat. Note: It may take several seconds for the electronics to detect and display an
accurate heart rate reading.
Console Instructions

13
Console Instructions
WATT:
Displays current training watt figures. A watt is a measurement of the amount of power gener-
ated by the user based on the resistance and speed.
RECOVERY:
After your workout, keep holding on hand grips and press “RECOVERY” button. All function
display will stop except “TIME” starts counting down from 01:00 to 00:00. Screen will display
your heart rate recovery status rating between F1-F6. F1 is the best, F6 is the worst. User
may keep exercising to improve the heart rate recovery status. (Press the RECOVERY button
again to return the main display.)
CALENDAR:
Screen will display year/month/day in sleep mode. When the unit is plugged in the console will
prompt user to input correct information. Use the UP and DOWN button until correct year is
found. Press MODE to confirm selection. Repeat steps to input correct month and day.
Note: All information will be saved until unit is unplugged.
CLOCK:
Screen will display time in sleep mode. Once the calendar is set, you will be able to input the
correct time. Use the UP and DOWN buttons until the correct hour is found. Press MODE to
confirm selection. Repeat steps to input correct minutes. Note: All information will be saved
until unit is unplugged.
TEMPERATURE:
Screen will display room temperature in sleep mode.
GENERAL INFORMATION:
1. Start Pedaling or press any button to start Console.
2. The Console will shut down after 4 minutes of no activity, and will display room temperature.
3. To Reset Console press and hold the START/STOP button for 2 seconds.
Note: The values calculated or measured by the console are for exercise purposes only, not for
medical purposes.
GETTING STARTED:
Press MODE to enter USER SELECT. Use the UP/DOWN to select a User. Press MODE to select
a User. Press the UP/DOWN key to select HEIGHT. Press MODE to confirm the value. Use
the UP/DOWN key to select WEIGHT. Press MODE to confirm value. Use the UP/DOWN key to
select AGE. Press MODE to confirm value. Use the UP/DOWN key to select GENDER. Press
MODE to confirm value. Press START/STOP to enter program mode.
PROGRAM INSTRUCTIONS:
MANUAL PROGRAM:
Allows the User to manually adjust tension settings throughout their workout. The default
tension level is 6. You may set Time or Distance for your workout.

14
Console Instructions
Use the UP/DOWN buttons to scroll to this program. Press MODE to select this program. TIME
will flash in the display. Use the UP/DOWN keys to set desired TIME. Press MODE to confirm
value. Repeat steps for DISTANCE and KCAL. Press START/STOP to begin exercising. Grasp
Pulse Grips loosely with both hands to activate PULSE function. You can change the tension
level at any time during your workout session by pressing the UP/DOWN buttons.
PRESET PROGRAMS:
Each Program is divided into ten segments.
Use the UP/DOWN buttons to scroll to this program. Press MODE to select this program. TIME
will flash in the display. Use the UP/DOWN keys to set desired TIME. Press MODE to confirm
value. Repeat steps for DISTANCE and KCAL. Press START/STOP to begin exercising. Grasp
Pulse Grips loosely with both hands to activate PULSE function.
USER PROGRAM:
It allows you to customize a workout session. This program is divided into 10 segments.
TIME, DISTANCE, KCAL and Tension can be set for each interval. The program will be stored in
the Console’s memory after set-up.
Use the UP/DOWN buttons to scroll to this program. Press MODE to select this program. TIME
will flash in the display. Use the UP/DOWN keys to set desired TIME. Press MODE to confirm
value. Repeat steps for DISTANCE and KCAL. Column 1 will flash on display. Use the UP/
DOWN keys to set Tension for this interval. Press MODE to confirm value. Repeat for seg-
ments 2-10. Press START/STOP to begin exercising. Grasp Pulse Grips loosely with both hands
to activate PULSE function. You can change the tension level at any time during your workout
session by pressing the UP/DOWN buttons. If the tension level is changed during your exercise
session, this new value will not be saved into the console.
To make a permanent change, you must call up program again and repeat steps for each seg-
ment with new tension settings.
WATT PROGRAM:
In the program, the WATT function will keep a constant value. This means that if you pedal
quickly, the tension will decrease, if you pedal slowly the tension will increase to maintain the
Watt value entered.
For this program you must choose to set TIME or DISTANCE. Use the UP/DOWN buttons to
scroll to this program. Press MODE to select this program. TIME will flash in the display.
Use the UP/DOWN keys to set desired TIME. Press MODE to confirm value. Repeat steps for
DISTANCE, KCAL and WATT. Press START/STOP to begin exercising. Grasp Pulse Grips loosely
with both hands to activate PULSE function.
HEART RATE PROGRAMS:
Heart rate control programs are designed to automatically adjust the elliptical's resistance to
keep your heart rate at a predetermined level based on the selected Heart Rate program. Each
Heart Rate program is designed with a specific goal.
In all Heart Rate Control programs, the console only accepts the heart rate signal from the
chest strap transmitter. Make sure that the Heart Rate Receiver is plugged into the side of the

15
Console Instructions
Console. The chest strap will not function if it is not plugged in. Once the Heart Rate Receiver
is plugged in, 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.
Proper Installation of Heart Rate Receiver
It is suggested on the Chest Strap Transmitter positioning that you place the transmitter as
close to your heart as possible, against the skin about 1-2 inches below the pectoral muscles.
For best results, moisten the back of the transmitter for better contact.
There are three Heart Rate Programs. 60% HRC (Heart Rate Control), 75% HRC and 85%
HRC. The Console will adjust the Tension to keep you within your Target Heart Rate ± 5.
Example: The tension will increase if your Heart Rate is below the Target Heart Rate. The
tension will decrease if your Heart Rate is higher than your Target Heart Rate.
Press MODE until Program number shows on display. Use the UP/DOWN buttons to scroll to
this program. Press MODE and set values for TIME, DISTANCE, KCAL, AGE and TARGET HEART
RATE. Use the UP/DOWN keys to adjust the values. Press MODE after correct value shows on
display. Press START/STOP to begin exercising. Grasp Pulse Grips loosely with both hands to
activate PULSE function. You may also choose the TARGET HEART RATE WORKING PROGRAM
under the 3 main HEART RATE PROGRAMS. This allows the user to set a TARGET HEART RATE
to exercise at for a period of TIME or a set DISTANCE.
BODY FAT PROGRAM:
This program is designed to calculate body fat ratio and to design a specific tension profile. In
order to use this program correctly, make sure the personal data has been input and correct.
Press the BODY FAT button, and hold on to the hand grips to start body fat testing. The console
will display "- - - - - - - - " while testing is in progress. After 8 seconds, you will see the BODY
FAT in percentage and BMI. After program is completed, three values will be displayed:
Body Fat: Body Fat is the percentage of a person’s body mass that is not made up of
either; bones, muscles, organs, or water.
BMR: Stands for Basal Metabolic Rate. Basal Metabolic Rate (metabolism) is the rate at
which your body uses energy (calories) at rest, affecting total energy needs.
BMI: Stands for Body Mass Index. BMI is a measure which takes into account a person’s
weight and height to gauge total body fat in adults.
If the console has experienced an error, it will display on of the following error codes:
"E-1" - When the console displays this error, it means you did not put your hands
properly on the sensor. Please try again.
"E-4" - When the console displays this error, it means that the BODY FAT is out of range.

16
Console Instructions
After BODY FAT testing is completed, press the BODYFAT button to continue workout.
Note: For a more accurate reading, hold the handgrip with both hands. This is
especially important in Heart Rate Mode or when performing Body Fat or Fitness Test.
All of the figures below are not intended to be used as medical guidelines. Please
consult your physician for more accurate and personalized recommendations.
FITNESS TEST: (Pulse Recovery Feature)
The fitness test compares your pulse rate before and after training. You will notice that your
fitness will improve with regular exercise.
Press the PULSE RECOVERY button immediately after your workout. Grasp the Pulse Grips.
Timer will count down from 60 seconds. Your personal fitness will display on the screen. (F1-
F6)
Body Type Female Male
Athlete <17% <10%
Lean 17-22% 10-15%
Avera
g
e22-25% 15-18%
Above Av
g
25-29% 18-20%
Overwei
g
ht 29-35% 20-25%
Obese 35+% 25+%
Body Fat
Body Type Range
Underweight <18.5
Ideal 18.5-25
Overweight 25-30
Obese >30
Body Mass Index

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
target 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.
(MHR) = Maximum Heart Rate
(THR) = Target Heart Rate
220 - age = maximum heart rate (MHZ)
MHZ x .60 = 60% of your maximum heart rate.
MHZ x .75 = 75% of your maximum heart rate.
For example, if you are 30 years old, your calculations will be as
follows:
220 - 30 = 190
190 x .60 = 114 (low end or 60% of MHZ)
190 x .75 = 142 (high end or 75% of MHZ)
30 year-old (THR) Target Heart Rate would be 114-142

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.