Sears C249 30101 0 16216802 User manual

DUALACTIONMAGNETIC
RESISTANCERECUMBENTCYCLE
Retainfor
Futurereference
CAUTION:
You mustreadandunderstandthisowner smanual beforeoperatingunit.
OWNER`S
MANUAL
ModelNo.
C249 30101 0
16216802
Free Spirit
DualAction
RecumbentBike
•Warranty
•Assembly
•Parts
•Operation
•Exercise
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1 2009
MANUFACTURE S ONE-YEARLIMITEDWARRANTY
Your Free Spirit DualAction Recumbent bikeiswarranted forone yearfromthe dateof
purchaseagainstdefectsinmaterial, when used forthe purposeintended, undernormal
conditions, and provided isreceivespropercare. Anypart founddefectiveormissing willbe
sent at nocost when returned inaccordancewiththe termsof thiswarranty.
Thiswarrantyisnot transferableandisextended onlytothe originalowner.
The warrantyshallnot applytoexercisecyclesunitswhichare(1)used forcommercialor
otherincomeproducingpurposes, or(2)subject tomisuse, neglect,accidentor
unauthorized repairsand alterations.
Thiswarrantyprovided hereinisinlieu ofallotherexpress warranties. Anyimplied
warranties,including anyimpliedwarrantiesofmerchantabilityorfitness forparticular
purpose,arelimited indurationtothefirst12 monthsfromthe dateof purchase. Allother
obligationsorliabilities,including liabilityforconsequentialdamages, areherebyexcluded.
REPAIRPARTSAND SERVICE
Allof thepartsforthe recumbent cycle, showninfigurecan beordered fromMaurice
PincoffsCanada Inc. 6050DONMURIESTREET, NIAGARAFALLS, ONTARIO L2E6X8.
Whenordering parts, the partswillbe sent andbilledat thecurrent prices. Pricesmaybe
subject tochange without notice. Check ormoneyordermust accompanyallorders.
Standardhardwareitemsareavailableat yourlocalhardwarestore.
Toensurepromptandcorrecthandlingofanyerrors,ortoansweranyquestions,pleasecall
ourTollFreenumber: 1-888-707-1880, orlocalnumber1-905-353-8955 orfax
1-905-353-8968 oremail [e-mail] Officehoursarefrom8:30 AMto
5:00 PMMondaytoFridayEasternStandardTime.
Always include the followinginformation whenorderingparts
lModelNumber
lNameof EachPart
lPart Numberof EachPart
TABLE OFCONTENTS
WARRANTY 1
MONITORINSTRUCTIONS 12-13
SAFETYPRECAUTIONS 2
TROUBLESHOOTING 14
PRE-ASSEMBLYCHECKLIST 3
TRAININGGUIDELINES 15-17
HARDWAREPACKING LIST4
STRETCHING 18-19
ASSEMBLYINSTRUCTION 5-8
ORDERINGREPLACEMENTPARTS 20
DIAGRAM&PARTSLIST 9-11
SERVICEAND PARTS 21
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2 2009
SAFETYPRECAUTIONS
Thankyouforpurchasing ourproduct. Even though wego togreateffortstoensurethe
qualityof eachproduct weproduce, occasionalerrorsand /oromissionsdooccur.Inany
eventshouldyou find thisproducttohaveeitheradefectiveoramissing partpleasecontact
usforareplacement.
Thisproduct hasbeen designedforhomeuseonly. Productliabilityand guarantee
conditionswillnot beapplicabletoproductsbeingsubjected toprofessionaluseorproducts
beingused inagymcenter.
Thisexerciseequipment wasdesignedand built foroptimumsafety. However, certain
precautionsapplywheneveryouoperateapieceofexerciseequipment. Besuretoread the
entiremanualbeforeassemblyand operation of thismachine. Also, pleasenotethe
followingsafetyprecautions:
1. Read the OWNER’SOPERATING MANUALand allaccompanying literatureand
followit carefullybeforeusing yourcycle.
2. If dizziness, nausea, chest pains, oranyotherabnormalsymptomsareexperienced
whileusingthisequipment, STOPthe workout at once.CONSULTAPHYSICIAN
IMMEDIATELY.
3.Inspect yourexerciseequipment priortoexercising toensurethat allnutsand bolts
arefullytightened beforeeachuse.
4.The cyclemust be regularlycheckedforsignsof wearand damage.Anypart found
defectivemust be replacedwithanewpart fromthe manufacturer.
5.Fitness equipmentmust always be installedonaflat surface, Itisrecommended to
usean equipmentmat toprevent the unit frommoving whileitisbeing used, which
couldpossiblyscratchordamage the surfaceof yourfloor.
6. Nochangesmust be made whichmight compromisethe safetyof the equipment.
7. It isrecommended tohaveaminimumof 2’safeclearancearound the exercise
equipment whileinuse.
8. Keep children and petsawayfromthisequipment at all timeswhileexercising.
9. Warmup 5to10 minutesbeforeeachworkoutand cooldown5to10 minutes
afterward.Thisallowsyourheartratetograduallyincreaseand decreaseand
willhelpprevent you fromstraining muscles.
10. Neverholdyourbreathwhileexercising. Breathingshouldremainat anormalrate
inconjunction withthe levelof exercisebeingperformed
11. Always wearsuitableclothing andfootwearwhileexercising. Donot wearloose
fittingclothing that couldbecomeentangled withthe moving partsof yourcycle.
12. Caremust be taken when lifting ormoving theequipment, soasnot toinjureyour
back.Always useproperlifting techniques.
13.Userweight shouldnotexceed 250 lbs.
WARNING:BEFOREBEGINNING ANYEXERCISE PROGRAMCONSULTYOUR
PHYSICIAN. THISISESPECIALLYIMPORTANTFORINDIVIDUALSOVERTHEAGEOF
35 ORPERSONSWITHPRE-EXISTING HEALTHPROBLEMS. READALL
INSTRUCTIONSBEFOREUSING ANYFITNESS EQUIPMENT.WEASSUMENO
RESPONSIBILITYFORPEROSNALINJURYORPROPERTYDAMAGESUSTAINSBY
ORTHROUGHTHEUSE OFTHISPRODUCT.
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3 2009
PRE-ASSEMBLYCHECK LIST
PARTNO. DESCRIPTION QTY
1 MainFrame 1
21L/R Handlebarleft &right 2
26 Seat support frame 1
35 Back Cushion 1
32 Seat Cushion 1
34 Seat support tube 1
4 MonitorPost 1
14 Front Stabilizer 1
30 RearStabilizer 1
2 Monitor 1
17L/R Pedalw/strapsleft &right 2
Innerbox 1
Manual 1
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4 2009
HARDWARE PACKINGLIST
NO. DescriptionSketch QTY
8 Allen bolt M8x16 12
9 Curvewasher Φ8x Φ22
8
13 Carriage bolt M8x65 4
19 Domed nut M8 4
20 LevelerM8 1
22 Carriage bolt M8x45 2
27 Washer φ8x φ17 12
28 Lock knob 2
31 Hexhead bolt M8x75 2
33 Nylon locknut M8 4
Allen KeyL6 1
Allen WrenchS13,17 1
Abovedescribedpartsareall thepartsyouneedtoassemblethismachine. Before
youstarttoassemble,pleasecheck thehardwarepackingtomakesuretheyare
included.
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5 2009
ASSEMBLY INSTRUCTION
Thismanualisdesigned tohelpyoueasilyassemble, adjust and usethismachine.Please
read thismanualcarefully.Forthe sakeof familiarizing yourself withthepartsidentifiedin
the instruction, firststudythe overviewdrawing.Set allpartsinaclearareaon the floor
and removethe packingmaterial.
Refertothe partslist forhelptoidentifythe parts. It willtaketwopeopletoassembleyour
unit.
Step1
Insertthe Seatsupportframe(26)intothe MainFrame(1).Secureinyourdesired location
usingthe QuickReleaseKnob(24).
NOTE:It maybe necessarytoadjust the balanceusing the leveler(20).
Step2
Attachthe Front Stabilizer(14)tothe MainFrame(1)using twocarriage bolts(13), two
curvewashers(9)andtwodomed nuts(19).
Attachthe RearStabilizer(30)tothe seat support frame(26)using twocarriage bolts(13),
twocurvewashers(9)and twodomed nuts(19).
NOTE: Ensurethat the boltsaresecurelyfasten toavoidshaking and discomfort when
cycling.If the unitiswobbly,turnthe levelingcapson therearstabilizertolevelthe unit.
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6 2009
Step3
Attachthe seat support tube (34)ontothe seat support frame(26)using twohexhead bolts
(31), twowashers(27)andtwonylon locknuts(33).
Attachthe seat cushion(32)andback cushion(35)ontothe seat support bracket(34)using
fourwashers(27)and fourAllenscrews(8)respectively.
Step4
Attachthe righthandlebar(21R)tothe RearStabilizer(30)using one carriagebolt(22), one
washer(27)and onelock knob (28).Repeatforthe left handlebar(21L)
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7 2009
Step5
Connect thetension controlw/wire(7)tothe lowertensioncable(11).
Connect theextensionsensorwire(10)tothe sensorw/wire(12).
Insert thehandlebarpost (4)intothe mainframe(1).Secureusing fourcurvewashers(9)
and fourAllenscrews(8).
NOTE: Ensurethat the wiresaresafelyinserted inside themainframetoavoidpinchingthe
wires.
Step6
Connect theuppercomputerwire(10)inthe back of the computer(2).
Slide theMonitor(2)ontothe bracketof thehandlebarpost(4).Secureusing two
screws(3).
NOTE: Beforeattaching the computertothepost, pleaseensurethat the wireissafely
tucked inside the opening ofthe post. Thiswillensurethat the computerslideson easily
and avoidspinching thewire.
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8 2009
Step7
Attachthe left pedalstrap (17SL)tothe left pedal(17L).
Note:the end withfouradjustableholesmust be set outwards.
Attachthe left pedal(17L)totheleft crankarm (39)
Repeat forthe right side.
NOTE:the pedalsaremarked withR&L.Therightpedalshouldbe threadedon clockwise
and the left pedal(L)shouldbe threadedon counter-clockwise.
Youhave completedtheassemblyofyournewdualaction recumbent.
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9 2009
PARTLIST
KEY NO PARTNO DESCRIPTION QTY
1 80201 Mainframe 1
2 80202 Computer 1
3 80203 ScrewM5x10 2
4 80204 Handlebarpost 1
5 80205 Washer φ6x φ12 1
6 80206 ScrewM5x50 1
7 80207 Tension controlw/cable 1
8 80208 Allen bolt M8x16 12
9 80209 Curvewasher Φ8x Φ22 8
10 80210 Extension sensorwire 1
11 80211 Lowertension cable 1
12 80212 Sensorw/wire 1
13 80213 Carriage bolt M8x65 4
14 80214 Front stabilizer 1
15 80215 Transportationwheel2
16 80216 ScrewM5x15 4
17L 80217L Pedalleft 1
17R 80217R Pedalright 1
17SL 80217SL Pedalstrap left 1
17SR 80217SR Pedalstrap right 1
18 80218 Squareendcap 2
19 80219 Domed nut M8 4
20 80220 LevelerM8 1
21L 80221L Handlebarleft 1
21R 80221R Handlebarright 1
22 80222 Carriage bolt M8 2
23 80223 End cap handlebar 2
24 80224 Quick releaseknob 1
25 80225 Bracket 2
26 80226 Seat support frame 1
27 80227 Washer φ8x φ17 14
28 80228 Lock knob 2
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10 2009
KEY NO PARTNO DESCRIPTION QTY
29 80229 Adjustableend cap 2
30 80230 Rearstabilizer 1
31 80231 Hexhead bolt M8x75 2
32 80232 Seat cushion 1
33 80233 Nylon locknut M8 3
34 80234 Seat support bracket 1
35 80235 Back cushion 1
36L 80236L Chaincoverleft 1
36R 80236R Chaincoverright 1
37 80237 ScrewST5x20 10
38 80238 Belt 340J 1
39 80239 Crankw/pulley 1
40 80240 Hexhead bolt M8x45 1
41 80241 Nut M8 2
42 80242 Magneticbracket 1
43 80243 Bigplasticspacer φ8 1
44 80244 Idlerwheelw/bracket 1
45 80245 Allen bolt M8x20 1
46 80246 Spacer φ8 1
47 80247 Flywheel 1
48 80248 Spring φ10 1
49 80249 Hexhead screwM8x108 1
50 80250 Bearingassembly 1
51 80251 Bushing 1
52 80252 ScrewST5x15 1
53 80253 Sensorbracket1
54 80254 Nut M6 2
55 80255 Bolt M6 1
56 80256 Francenut M10 2
57 80257 Small plasticspacer φ8 1
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11 2009
DIAGRAM
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12 2009
MONITORINSTRUCTION
FUNCTIONBUTTONS
MODE: Press toselect functionsbetween:scan, time, speed,distanceodometerand
calories.
SET:
Press topreset thetarget value of time, distance
ODO
and calories.
RESET: Press toreset yourpreset value tozerointhe setting mode
Press and holdfor3secondstoreset allvaluestozero.
FUNCTIONS:
Scan: Displays eachfunction insequenceevery6seconds.The displayloop is
time, speed, distance, odometerand calories.
Speed: Displays the current speed upto99.9m.
Time: Showsyourelapsed workout timeup to99:59
Countsdownfromyourpresettarget timeto00:00 during yourworkout
Distance: Displays the cumulativedistancetraveled during yourworkoutup to99.99m
Countsdownfromyourpresettarget timeto0.0duringyourworkout
Odometer: Displays the totaldistanceaccumulated upto9999m.
Calorie: Displays the cumulativecaloriesburned at anygiventimeduringyour
workout up to999cal.
Countsdownfromyourpresettarget calorieto0cal.
Note: Thisisaroughguide used forcomparison of different exercise
sessions, whichcannot beused formedicalpurposes.
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13 2009
MonitorFunction:
Howtopreset time, distanceand calories
1. Press the mode button untildesiredfunctionisdisplayed.
2. Press the setuntilyourdesirednumberisdisplayed.
3. Press the mode button toaccept value
The monitorwillcount downfromyourpresetvalueonceyou start exercising.
The monitorwillbeep toindicatethecompletion of yourpreset value.Press anybuttonto
stop the beep and the monitorwillnowstart tocount up.
If morethan one value ispreset, the firsttoreachthe value willsound the alarm.Onceyou
havestoppedthe alarmthe nextpresetvaluewillsound thealarmuntilyou havereached all
preset values.
NOTE:
1. Monitorrequirestwo “AA”batteries
2. The monitorwillturnonautomaticallybypressing anykeyorwhen you start
pedaling.
3. The monitorwillturnoffautomaticallyif nosignalisdetectedforfourminutes.
4. Toreset the odometer, you must removethe batteries.
5. If monitorisillegibleorpartialsegmentsappear, removebatteriesand wait15
secondstore-install.
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14 2009
TROUBLE SHOOTING
Problem Cause Correction
Monitordoesnot display Batteriesweakordead Replacebatteries
Sendingunit not connected Securelyplug sending unitinto extension wireand the back of the
monitor
Sendingunit not working
properly Replacesendingunit
Nospeed ordistance
displays on themonitor
Monitornot working properly Replacemonitor
Tension controlcablenot
connected
Securelyplug tension controlcable
intothe extension tension control
cableNotension Magneticwheelnot working
properly Replacemagneticwheel
Pulsewirenot connected
not connected Securelyplug wiresintotheback of the monitor
Hand pulsedefective Replacehandpulsegriporearclip
Heart ratenotdisplaying
Monitornot working properly Replacemonitor
Crankbearing defective Replacecrankbearings
Idlerpulleydefective Replaceidlerpulley
Grinding
Mag wheeldefective Replacemagneticwheel
Squealing V-beltslipping Adjust v-belt
Alwaysensurebatteriesarefreshandincorrectly.
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15 2009
TRAININGGUIDELINES
Exercise
Exerciseisoneofthe mostimportantfactorsintheoverall healthofanindividual.Listedamongits
benefitsare:
žIncreasedcapacityforphysicalwork(strengthendurance)
žIncreasedcardiovascular(heartandarteries/veins)andrespiratoryefficiency
žDecreasedrisk of coronaryheartdisease
žChangesinbodymetabolism,e.g. losingweight
žDelayingthephysiologicaleffectsof age
žPhysiologicaleffects,e.g. reductioninstress, increaseinself-confidence, etc.
BasicComponentsofPhysical Fitness
Therearefourallencompassing componentsof physicalfitnessand weneed tobriefly
define eachand clarifyitsrole.
Strength isthecapacityof amuscletoexert aforceagainstresistance. Strengthcontributesto
powerandspeedand isof greatimportancetoamajorityof sportspeople.
MuscularEndurance isthe capacitytoexert aforcerepeatedlyoveraperiodoftime, e.g.itis
thecapacityof yourlegstocarryyou10Kmwithout stopping.
Flexibility isthe range ofmotionaboutajoint. Improvingflexibilityinvolvesthe stretchingof
musclesandtendonstomaintainorincreasesuppleness,andprovidesincreasedresistanceto
muscleinjuryorsoreness.
Cardio-Respiratory Enduranceisthemostessentialcomponentofphysicalfitness.Itistheefficient
functioningof theheartandlungs
AerobicFitness
Thelargestamountofoxygenthatyoucanuseperminuteduringexerciseiscalledyourmaximum
oxygen uptake(MVo2). Thisisoftenreferredtoasyouraerobiccapacity.
The effortthatyoucanexertoveraprolongedperiodoftimeislimitedbyyourabilitytodeliver
oxygentotheworkingmuscles.Regularvigorousexerciseproducesatrainingeffectthatcan
increaseyouraerobiccapacitybyasmuchas20 to30%.AnincreasedMVO2indicatesan
increased abilityof thehearttopumpblood,ofthelungstoventilateoxygenand ofthemusclesto
takeupoxygen.
AnaerobicTraining
Thismeans “withoutoxygen”andistheoutputofenergywhen the oxygensupplyisinsufficientto
meetthebody’slong term energydemands. (Forexample,100metersprint).
TheTraining Threshold
Thisisthe minimumlevelof exercisewhichisrequired toproducesignificantimprovementsinany
physicalfitnessparameter.
Progression
Asyourbecomefitter,ahigherintensityofexerciseisrequiredtocreatean overloadandtherefore
providecontinued improvement
Overload
Thisiswhereyou exerciseat alevelabovethat whichcanbecarried out comfortably. The intensity,
duration andfrequencyof exerciseshouldbe abovethetraining thresholdand shouldbe gradually
increased asthe bodyadaptstothe increasing demands.Asyourfitness levelimproves,sothe
trainingthresholdshouldberaised.
Workingthroughyourprogramandgraduallyincreasingtheoverloadfactorisimportant.
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16 2009
Specificity
Differentformsofexerciseproducedifferentresults.The typeofexercisethatiscarried outis
specificbothtothemusclegroupsbeingused and totheenergysourceinvolved.
Thereislittletransferofthe effectsofexercise,i.e.fromstrengthtrainingtocardiovascularfitness.
Thatiswhyit isimportanttohaveanexerciseprogramtailoredtoyourspecificneeds.
Reversibility
Ifyoustopexercising ordonotdoyourprogramoftenenough,youwill losethebenefitsyouhave
gained. Regularworkoutsarethekeytosuccess.
WarmUp
Everyexerciseprogramshouldstartwithawarmup wherethebodyispreparedforthe effortto
come. It shouldbegentleandpreferablyusethe musclestobeinvolvedlater.
Stretchingshouldbeincluded inbothyourwarm up andcooldown,andshouldbeperformed after
3-5minutesof lowintensityaerobicactivityorcallisthenictypeexercise.
WarmDownorCool Down
Thisinvolvesagradualdecreaseinthe intensityof theexercisesession. Followingexercise,alarge
supplyofblood remainsintheworkingmuscles.Ifitisnotreturnedpromptlytothecentralcirculation,
pooling of bloodmayoccurinthemuscles
HeartRate
Asyouexercise, sotherateatwhichyourheart beatalsoincreases.Thisisoftenusedasameasure
of the required intensityof exercise.You need toexercisehardenoughtocondition yourcirculatory
system,andincreaseyourpulserate,butnot enoughtostrainyourheart.
Yourinitialleveloffitness isimportantindevelopinganexerciseprogramforyou.Ifyouarestarting
off,youcangetagoodtrainingeffect withaheartrateof 110-120beatsperminute(BPM). Ifyouare
fitter, youwill needahigherthresholdofstimulation.
Tobeginwith,youshouldexerciseatalevelthatelevatesyourheartratetoabout65to70%of your
maximum.Ifyoufindthisistoo easy,you maywanttoincreaseit,butitisbettertoleanon the
conservativeside.
Asaruleofthumb,themaximumheartrateis220minusyourage. Asyouincreaseinage,soyour
heart, likeothermuscles, losessomeofitsefficiency. Someof itsnaturalloss iswonbackasfitness
improves.
The followingtableisaguidetothosewhoare “startingfitness”.
Age25
30 35 40 45 50 55 60 65
Target heartRate
10SecondCount 23 22 22 21 20 19 19 18 18
BeatsperMinute 138
132
132
126
120
114
114
108
108
PulseCount
The pulsecount(on yourwristorcarotidarteryinthe neck,takenwithtwoindexfingers)isdone for
tenseconds,takenafewsecondsafteryoustopexercising.Thisisfortworeasons:(a)10seconds
islongenoughforaccuracy, (b)thepulsecountistoapproximateyourBPMrateatthe timeyou are
exercising.Sinceheartrateslowsasyourecover, alongercount isn’tasaccurate.
Thetarget isnotamagicnumber, but ageneralguide. Ifyou’reaboveaveragefitness,youmaywork
quitecomfortablyalittleabovethat suggestedforyouragegroup.
The followingtableisaguidetothosewho arekeeping fit. Hereweareworkingatabout80%of
maximum.
Age25
30 35 40 45 50 55 60 65
Target heartRate
10SecondCount 26 26 25 24 23 22 22 21 20
BeatsperMinute 156
156
150
144
138
132
132
126
120
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17 2009
Don’tpushyourselftoo hardtoreachthe figureson thistable.Itcanbeveryuncomfortableifyou
overdoit.Letithappennaturallyasyouworkthrough yourprogram.Remember,thetargetisaguide,
notarule,alittleaboveorbelowisjust fine.
Twofinalcomments:(1)don’tbe concerned withdaytodayvariationsinyourpulserate,beingunder
pressureornotenough sleepcanaffectit;(2)yourpulserateisaguide,don’tbecomeaslavetoit.
Endurance CircuitTraining
Cardiovascularendurance,muscle,strength,flexibilityand coordinationareall necessaryfor
maximumfitness.Theprinciplebehind circuittraining istogiveaperson all the essentialsatone
timebygoing throughyourexerciseprogrammoving asfastaspossiblebetweeneachexercise.
Thisincreasesthe heartrateandsustainsit,whichimprovesthefitness level.Donotintroducethis
circuit trainingeffectuntil you havereachedanadvanced programstage.
BodyBuilding
Isoften usedsynonymouslywithstrengthtrainingThe fundamentalprincipalhereisOVERLOAD.
Here,themuscleworks againstgreaterloadsthanusual.Thiscanbedonebyincreasingtheload
you areworkingagainst.
Patronization
Thisistheterm usedtovaryyourexerciseprogramforbothphysiologicalandpsychologicalbenefits.
Inyouroverall program, youshouldvarytheworkload,frequency andintensity. Thebodyresponds
bettertovarietyandsodo you. Inaddition, whenyou feelyourself getting “stale’,bringinperiodsof
lighterexercisetoallowthebodytorecuperateandrestoreitsreserves.Youwill enjoyyourprogram
moreandfeelbetterforit.
MuscleSoreness
Forthefirstweekorso,thismaybetheonlyindicationyouhavethatyou areon an exercise
program.This,ofcourse,doesdependonyouroverall fitness level.Aconfirmationthatyouareon
thecorrect programisaveryslightsoreness inmostmajormusclegroups.Thisisquitenormaland
will disappearinamatterofdays.
Ifyouexperiencemajordiscomfort, you maybeonaprogramthatistoo advancedoryouhave
increasedyourprogramtoorapidly.
IfyouexperiencePAINduring orafterexercise,yourbodyistellingyoursomething.
Stopexercisingandconsult yourdoctor.
WhattoWear
Wearclothing thatwill notrestrictyourmovementinanywaywhileexercising.Clothesshouldbe
lightenoughtoallowthebodytocool.Excessiveclothingthat causesyou toperspiremorethanyou
normallywouldwhileexercising,givesyouno advantage.Theextraweightyouloseisbodyfluidand
will be replacedwiththenextglassofwateryoudrink.Itisadvisabletowearapairofgymorrunning
shoesor “sneakers”.
Breathing during Exercise
Donotholdyourbreathwhileexercising.Breathenormallyasmuchaspossible. Remember,
breathinginvolvesthe intakeanddistributionof oxygen, whichfeedstheworking muscles.
Restperiods
Onceyoustartyourexerciseprogram,youshouldcontinuethroughtotheend.Donotbreakoff
halfwaythroughand then restartatthe sameplacelateronwithoutgoingthroughthe warm-up stage
again.
The restperiodrequiredbetweenstrengthtraining exercisesmayvaryfrompersontoperson.This
will dependmostlyonyourleveloffitness andtheprogramyouhavechosen.Restbetween
exercisesbyall means,butdonotallowthistoexceedtwominutes. Most peoplemanagewithhalf
minutetooneminuterestperiods
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18 2009
STRETCHING
Stretchingshouldbe includedinbothyourwarm upandcooldown, andshouldbeperformedafter
3-5minutesof lowintensityaerobicactivityorcallisthenictypeexercise.Movementsshouldbe
performed slowlyandsmoothly, withnobouncingorjerking.Moveintothestretchuntil slight
tension,notpain, isfeltinthemuscleandholdfor20-30seconds.Breathingshouldbe slow,
rhythmicalandundercontrol, makingsurenevertoholdyourbreath.
HEADROLLS SHOULDERLIFTS
Rotateyourhead tothe right forone count, feeling Lift yourright shoulderup towardyourear
the stretchup the left side ofyourneck. Next rotateforone count. Then lift yourleftshoulder
yourheadbackforone count, stretching yourchintoup forone count asyou loweryourright
the ceiling and letting yourmouthopen. Rotateyourshoulder.
head tothe leftforone count, and finally, drop your
head toyourchest forone count.
SIDESTRETCHES QUADRICEPSSTRETCH
Open yourarmstothe side and continue lifting Withone hand against awall forbalance,
themuntil theyareoveryourhead. Reachyourreachbehind you andpull yourright foot up.
right armasfarupwardtowardthe ceiling asBring yourheelasclosetoyourbuttocksas
you can forone count. Feelthe stretchup possible. Holdfor15 countsand repeat with
yourright side. Repeat thisaction withyourleft footup.
left arm.
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19 2009
INNERTHIGHSTRETCHTOETOUCHES
Sit withthe solesof yourfeet togetherwithyourSlowlybend forwardfromyourwaist, letting
kneespointing outward. Pull yourfeet ascloseyourback andshouldersrelaxasyou stretch
Intoyourgroinaspossible. Gentlypushyourtowardyourtoes. Reachdownasfarasyou
kneestowardsthe floor. Holdfor15 counts.can and holdfor15 counts.
HAMSTRING STRETCHES CALF / ACHILLES STRETCH
Sit withyourright leg extended. Rest the soleofLean against awall withyourleft leg infront
yourleft foot against yourright innerthigh. Stretch of the right and yourarmsforward. Keep Your
towardyourtoe asfaraspossible. Holdfor15 right leg straight and the left foot on the floor,
counts. Relaxand then repeat withleft leg then bend the left leg and lean forwardby
extended. moving yourhipstowardthe wall. Hold, then
repeat on the otherside for15 counts.
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