Trojan TR105 User manual

USER MANUAL
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CAUTION
READ ALL PRECAUTIONS AND
INSTRUCTIONS IN THIS MANUAL
BEFORE USING THIS EQUIPMENT.
KEEP THIS MANUAL FOR
FUTURE REFERENCE.
TR105
TREADMILL FIXED
INCLINE CARDIO
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INDEX
• Important Safety Instructions ________________________________ 3
• Pre Assembly Check List _____________________________________ 5
• Hardware & Tools List ________________________________________ 6
• Parts List ___________________________________________________ 7
• Exploded Drawing ___________________________________________ 9
• Assembly Steps _____________________________________________ 10
• Console Functions ___________________________________________ 12
• Folding and Storing __________________________________________ 15
• Exercise Instructions ________________________________________ 16
• Fitness Tips & Techniques ____________________________________ 18
• Conditioning Guidelines ______________________________________ 19
• Warm Up & Cool Down _______________________________________ 20
• Maintenance ________________________________________________ 21
• Trouble Shooting ____________________________________________ 23
• 2 Year Limited Warranty ______________________________________ 24
• Repairs Procedure ___________________________________________ 25
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IMPORTANT SAFETY INSTRUCTIONS
It is the sole responsibility of the purchaser of Trojan products to read the owner’s manual, warning labels and
instruct all individuals, on proper usage of the equipment. Understanding each and every warning to the fullest
is important. If any of these instructions or warnings are unclear please contact Trojan Customer Services on
0861 TROJAN (0861 876526), within the Republic of South Africa. Customers residing outside South Africa
can contact us on [phone].
The equipment is only intended for home use and is not intended for commercial, institutional and/or studio
facilities use.
Contact Trojan with any questions regarding this classication. It is recommended that all users of Trojan be
informed of the following information prior to use.
HEALTH WARNING
• Before starting any exercise or conditioning program you should consult with your personal physician to
see if you require a complete physical exam. This is especially important if you are inactive, pregnant or
suffer from any illness.
• If at any time during exercise you feel faint, dizzy or experience pain, stop exercising immediately and
consult your physician.
• To avoid muscular pain and strain, begin each workout by stretching and warming up and end each session
by cooling down and stretching.
INSTALLATION
Trojan recommends that all equipment:
• Be secured to or set up on a solid, level surface to stabilise and eliminate rocking or tipping over
during training.
• Be set up inside your home away from moisture and dust (the equipment is not designed for outdoor use).
• Be set up with sufcient ventilation to ensure proper operation.
• Be set up with sufcient space around the equipment so that all exercises can be completed safely. It is
recommended that there should be at least 1 m of space around the equipment where access is required
to exercise.
PROPER USAGE
• Do not use the equipment in any way other than as designed or intended by the manufacturer. It is
imperative that Trojan equipment is used properly to avoid injury.
• Injuries may result from exercising improperly or excessively.
• Your Trojan equipment should only be used by 1 person at a time.
• Be careful to maintain your balance while using, mounting, dismounting or assembling your Trojan
equipment to avoid injury.
• Servicing other than the procedures in this manual should be performed by an authorised service
representative only.
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ACCESS CONTROL
• Trojan recommends that all tness equipment be used in a supervised area. It is recommended that
the equipment be located in an access controlled area. Control is the responsibility of the owner.
Keep children away from all equipment.
• Parents or other supervising adults must provide close supervision of children if the equipment is used
in the presence of children.
INSPECTION
• Do not use or permit use of any equipment that is damaged, or has worn or broken parts. For all Trojan
equipment use only replacement parts supplied by Trojan.
• Always make sure that all nuts and bolts are tightened prior to each use.
• Maintain labels and nameplates – do not remove labels for any reason. They contain
important information.
• Equipment maintenance – preventative maintenance is the key to smooth operating equipment. Please
ensure that you follow our maintenance tips to ensure the continued correct function of your
Trojan equipment.
• Before any use, examine all accessories approved for use with the Trojan equipment for damage or wear.
• Should your Trojan equipment appear damaged or worn, do not attempt to use or repair the
equipment yourself.
• Please contact our service department on 0861 TROJAN (0861 876526) to arrange a repair.
Customers residing outside South Africa can contact us on [phone].
OPERATING WARNINGS
• It is the purchaser’s responsibility to instruct all users as to the proper operating procedures of all
Trojan equipment.
• Keep children away from all moving parts. Parents must provide close supervision of children if the
equipment is used in the presence of children.
• Do not wear loose tting clothing or jewellery when using the equipment. It is also recommended that
users tie up long hair to avoid contact with moving parts.
• Ensure that anyone not using the equipment stays clear of the user, accessories and moving parts while
the machine is in operation.
USER WEIGHT LIMITATIONS
• This Trojan TR105 Treadmill may not be used by persons weighing more than 100 kg.
SAVE THIS INSTRUCTION MANUAL FOR FUTURE USE AND REFERENCE.
If any of these instructions or warnings are unclear please contact Trojan Customer Services on
0861 TROJAN (0861 876526) within the Republic of South Africa or visit www.trojanhealth.co.za.
Customers residing outside South Africa can contact us on [phone].
IMPORTANT SAFETY INSTRUCTIONS
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PRE ASSEMBLY CHECK LIST
Thank you for choosing the Trojan TR105 Treadmill. We take great pride in producing this product and hope it
will provide many hours of quality exercise to make you feel better, look better and enjoy life to its fullest.
Yes, it’s a proven fact that a regular exercise program can improve your physical and mental health. Too often,
our busy lifestyles limit our time and opportunity to exercise. The Trojan TR105 Treadmill provides a convenient
and simple method to begin your assault on getting your body in shape and achieving a healthier lifestyle.
Before reading further, please review the drawing below and familiarise yourself with the parts that are labelled.
Read this manual carefully before using the Trojan TR105 Treadmill.
Function Time / Speed / Distance / Calories / Pulse / Incline / Body Fat / Program
Set-up Size 1560 mm (l) x 690 mm (w) x 1240 mm (h)
User Weight 100 kg (maximum)
Console
Right Hand
Sensor
Running
Belt
Right
Upright
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HARDWARE & TOOLS LIST
INSTRUCTIONS FOR ASSEMBLY
• Before you start to assemble, please check the hardware packaging to make sure all parts are included.
• Basic tools, such as spanners will be provided for assembly.
PARTS LIST
3. Main Base (1 PC) 4. Left Upright (1 PC) 5. Right Upright (1 PC) 33. Console Set (1 PC)
38. Base Cover Left (1 PC) 39. Base Cover Right
(1 PC)
22. Bolt (M10 x 45)
(4 PCS)
14. Bolt (M8 x 15)
(2 PCS)
20. Bolt (M5 x 12)
(6 PCS)
29. Washer (M10)
(4 PCS)
30. Washer (M8)
(2 PCS)
34. Safety Key
(1 PC)
A. Screwdriver B. Lubricant Oil C. Wrench #5
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PARTS LIST
No. Description Qty
1 Base 1
2 Motor Base 1
3 Main Frame 1
4 Left Upright 1
5 Right Upright 1
6 Bolt (M8 x 70) 2
7 Bolt (M10 x 65) 2
8 Bolt (M8 x 50) 2
9 Bolt (M4 x 8) 2
10 Bolt (M3 x 6) 2
11 Bolt (M8 x 45) 1
12 Bolt (M8 x 40) 2
13 Bolt (M8 x 25) 1
14 Bolt (M8 x 15) 2
16 Bolt (M8 x 65) 2
17 Bolt (M8 x 35) 1
18 Bolt (M6 x 35) 8
19 Bolt (M5 x 25) 6
20 Bolt (M5 x 12) 6
21 Bolt (M5 x 10) 6
22 Bolt (M10 x 45) 4
23 Screw (M4 x 12) 19
24 Screw (M4 x 15) 6
25 Screw (M4 x 10) 9
26 Nut (M10) 2
27 Nut (M8) 6
28 Nut (M5) 6
29 Washer (M10) 4
30 Washer (M8) 2
No. Description Qty
31 Spring Washer (M8) 6
32 Bolt (M8 x 10) 2
33 Console Set 1
34 Safety Key 1
35 Motor Base 1
36 Rear End Cap Left 1
37 Rear End Cap Right 1
38 Base Cover Left 1
39 Base Cover Right 1
40 Power Rack 1
41 Foot Rail 2
42 Base Wheel Cap 2
43 Belly Pan 1
44 Motor Belt 1
45 Black Cushion 8
46 Base Foot Pad 4
47 Base Wheel 2
48 Manual Incline Kit 2
49 Handrail End Cap 2
50 Handrail Foam 2
51 Running Deck 1
52 Running Belt 1
53 Foot Rail Fastener 6
54 Power Rack 1
55 Base Cushion 2
56 Motor 1
57 Controller 1
58 Power Switch 1
59 Circuit Breaker 1
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EXPLODED DRAWING
PARTS LIST
No. Description Qty
60 Magnetic Ring 1
61 Photonic Sensor Rack 1
62 Front Roller 1
63 Rear Roller 1
64 Air Cylinder 1
65 Handrail Button Left 1
66 Handrail Button Right 1
67 Base Cap 2
68 Cable Grommet 1
69 Wire Clip 3
70 Audio Cable 1
71 Black AC Wire (L = 400 mm) 1
72 Red AC Wire (L = 400 mm) 1
No. Description Qty
73 Red AC Wire (L = 100 mm) 1
74 Power Cord 1
75 Control Cable (L = 400 mm) 1
76 Control Cable (L = 1200 mm) 1
77 Photonic Sensor 1
78 Console Plastic Housing 1
79 Display Plastic 1
83 Manual Incline Pin 2
85 Running Deck Side Clips 4
A Screwdriver 1
B Lubricant Oil 1
C Wrench 5# 1
PLEASE NOTE: Certain parts of your TR105 Treadmill are pre-assembled. The quantity of Hardware & Tools
on page 6 will be different to the quantity of parts on page 7 and 8.
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EXPLODED DRAWING
PARTS LIST
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STEP1
ASSEMBLY STEPS
1. PREPARATION
• Before assembling make sure that you will have enough space around the item.
• Use the supplied parts and hardware for the assembly.
• Before assembling, please check whether all the required parts have been supplied as per the exploded
drawing on the opposite page.
STEP 1:
Open the carton, remove all the
parts and place the Base (1) on a
level surface.
Cut the strap that is tied around the
Base (1) as indicated in the diagram.
STEP 2:
Connect the cable on the Base (1) with the cable
on Right Upright (5).
Insert the Left Upright (4) into the Base (1), use
2 Bolts (M10x45) (22), 2 Washers M10 (29) and
Wrench 5# (C) to fasten the Left Upright (4)
to the Base (1).
Insert the Right Upright (5) into the Base (1), use
2 Bolts (M10x45) (22), 2 Washers M10 (29) and
Wrench 5# (C) to fasten the Right Upright (5)
to the Base (1).
Use Bolt (M8x15) (14), Washer M8 (30) and
Wrench 5# (C) to fasten the Left Upright (4)
to the Base (1).
Use Bolt (M8x15) (14), Washer M8 (30) and
Wrench 5# (C) to fasten the Right Upright (5)
to the Base (1).
STEP 1
STEP 2
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ASSEMBLY STEPS
STEP 3:
Connect the Cable from the Console
Set (33) to the Cable from the Left
Upright (4) and the Cable from the
Right Upright (5).
Using the Screwdriver (A) fasten the
Console Set (33) to the Left Upright (4)
using 2 Bolts (M5x12) (20).
Using the Screwdriver (A), fasten the
Console Set (33) to the Right Upright
(5) using 2 Bolts (M5x12) (20).
STEP 3
STEP 4:
Install the Base Cover Left (38)
using the Screwdriver (A) and Bolt
(M5x12) (20).
Install the Base Cover Right (39)
using the Screwdriver (A) and Bolt
(M5x12) (20).
STEP 4
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DISPLAY FUNCTION:
TIME: Accumulates total workout time from 0:00 to 99:59 minutes.
PULSE: When pulse single is detected by grasping both stainless steel pick-ups on front
handrails, it will display your current heart rate in beats per minute from 50 to 200.
SPEED: Displays the current belt speed from starting at 1.0 km/h to 12.0 km/h.
CALORIE: Accumulates calorie consumption during exercise. Maximum value is 999 KCAL.
DISTANCE: Accumulates total workout distance from 0.0 to 99.9 kilometers by count-up.
Accumulates total workout distance from 0.5 to 99.9 kilometers by count-down.
GETTING STARTED:
1. Check to make sure nothing is on or will hinder the movement of the treadmill.
2. Plug in the power cord and turn the treadmill ON.
3. Stand on the foot rails of the treadmill.
4. Attach the safety key clip to a part of your clothing.
5. Put the safety key into the safety keyhole in the console, and then the treadmill will be on start/ready
status.
6. There are two buttons on both handrails, right is SPEED+ and SPEED-, left is START and STOP, and it will
perform same functions as SPEED +/- and START/STOP buttons on the Console.
7. During your workout in any mode, when you press the STOP button, the treadmill will be paused. If you
want to resume your workout, you can press the START button and all previous data will resume, the
treadmill belt will begin movement after count-down. If you want to go to start/ready status, press
the STOP button again after pausing the treadmill. During selecting the required program or setting
information, pressing the STOP button will return the treadmill to start/ready status.
8. You have two options to start your workout:
A. QUICK START
Simply press the START button to begin working out.
B. SELECT A PROGRAM
Select the manual program by pressing the MODE button or pressing the PROGRAM button to enter
manual program or 8 preset training goals.
CONSOLE FUNCTIONS
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CONSOLE FUNCTIONS
QUICK-START OPERATION
STEP 1: Attach the Safety key to turn on the display; the treadmill will then be on start/ready status.
STEP 2: Press the START button to begin the belt movement after count-down. Use the SPEED +/- or QUICK
SPEED buttons to adjust the desired speed at any time during training. The speed can also be adjusted by the
buttons on the handrail.
STEP 3: To get a pulse reading, simply grasp the stainless steel pick-ups on the handrails. It may take a few
seconds for the display to reach the actual number. The pulse rate will be displayed on the PULSE window.
MANUAL PROGRAMS OPERATION:
NOTES:
Under this program, DISTANCE, CALORIE and TIME can be set and a count-down will begin for your workout,
the others will count up during your workout. After count-down reaches zero, the program will stop the belt
movement and if you need to continue, press the START button to begin belt movement after count-down.
STEP 1: Attach the Safety key to turn on the display; the treadmill will then be on start/ready status.
STEP 2: Press the MODE button, the TIME window will display 30:00, press the SPEED +/- button to set the
count-down TIME from 5:00 minutes to 99:00 minutes.
If you do not like to set a TIME for count-down, press MODE button again, the DIST window will display 1.0,
you can set count-down DISTANCE from 1.0KM - 99.0KM.
If you do not like to set a DISTANCE count-down, press the MODE button again, the CAL. window will display
50, you can set the count-down for CALORIE from 20 KCAL to 990 KCAL.
STEP 3: After all count-downs have been set for your workout, press the START button to begin the belt
movement after count-down.
STEP 4: During the program you can adjust the speed by pressing SPEED +/- or QUICK SPEED buttons. The
speed can also be adjusted by the buttons on the handrail.
PRE-SET PROGRAMS OPERATION:
NOTES:
All the preset programs are made up with 18 time-based segments; the speed and incline are preset on each
segment. The elapse time of 18 segments on each program will be automatically arranged according to the
time you set for your workout time.
There are 64 preset programs for 8 different training goals, and 8 different intensity levels on each training
goal.
STEP 1: Attach the Safety key to turn on the display; the treadmill will be on start/ready status.
STEP 2: Press the PROGRAM button to scroll through the 8 preset training goals and BODY FAT function.
A training goal will be selected once you press the PROGRAM button. After selecting a training goal, press
the MODE button to select an intensity from L1 to L8. After selecting an intensity level, press the SPEED +/-
buttons to modify the elapsing time. The pre-set elapsing time of each program is 30:00 minutes, it can be
set from 5:00 to 99:00 minutes.
STEP 3: After modifying the elapsing time, press the START button to accept and begin your workout.
STEP 4: During your selected program you can adjust the SPEED by pressing SPEED+/- or the QUICK SPEED
buttons. The speed can also be adjusted by the buttons on the handrail. However, the SPEED you adjust to
will only be effective after the segment is nished, the SPEED will proceed with preset values.
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CONSOLE FUNCTIONS
USING THE PULSE FUNCTION
The PULSE Window on your Console works in conjunction with the Pulse Sensors on both handrails. When
you are ready to read your pulse:
1. Place both hands rmly on the Pulse Sensors. For the most accurate reading, it is important to use both
hands.
2. Your estimated heart rate will display in the PULSE window approximately 5 seconds after you grasp
the Pulse Sensors.
3. This estimate is not exact and persons with medical conditions and/or a specic needs for accurate
heart rate monitoring should not rely on the estimations provided.
USING THE AUDIO FUNCTION
As the gure shows, plug one end of the audio cable into the audio jack
on the Console, plug the other end of the audio cable in to the MP3 player.
The speaker on the Console will then play the music from the MP3 player.
The speaker volume can be adjusted on the MP3 player.
BODY FAT SCALE
This function is to estimate your body fat according to the basic information of your body condition.
This estimate is not exact and persons with medical conditions and/or a specic need for accurate body fat
value should not rely on the estimations provided.
STEP 1: Press the PROGRAM button repeatedly until the LCD displays FAT. Press the MODE button to set
the required parameters: AGE, GENDER, HEIGHT, and WEIGHT.
STEP 2: After entering the BODY FAT function, the LCD will display F 1 and 25, which represents age, press
the SPEED +/- button to set the age from 10 - 99. Then press the MODE button to go to the next step.
STEP 3: After pressing the MODE button, the LCD will display F 2 and 01, which represents your GENDER,
press SPEED +/- button to set the gender from 01-02.
01 represents MALE, 02 represents FEMALE. After selection press the MODE button to go to the next step.
STEP 4: After pressing the MODE button, the LCD will display F 3 and 170, which represents HEIGHT, press
the SPEED +/- button to set the height from 100CM-200CM. Press the MODE button to go to the next step.
STEP 5: After pressing the MODE button, the LCD will display F 4 and 70, which represents WEIGHT, press
the SPEED +/- button to set the weight from 20KG-150KG. Press the MODE button to go to the next step.
STEP 6: After you are nished setting all the necessary information of your body condition, press the MODE
button again, the LCD will display F 5 and “---”, this means that the Console will start calculating your results.
Hold the pulse sensor on both handrails with both hands for approximately 8 seconds after which your body
fat results will be displayed on the LCD.
BODY FAT CHART
To check your body fat condition, use the chart below against the reading received on the treadmill’s LCD.
BODY CONDITION RESULT
Obese BMI > 30
Overweight 26 < BMI < 30
Normal 19 < BMI < 25
Underweight BMI < 19
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FOLDING AND STORING
FOLDING AND STORING THE TREADMILL
Before folding the treadmill, unplug the power cord.
CAUTION: You must be able to safely lift 20 kg (45 pounds)
in order to raise, lower, or move the treadmill.
1. Hold the treadmill with your hands in the locations shown in
the image on the right.
CAUTION: To decrease the possibility of injury bend your legs
and keep your back straight. As you raise the treadmill, make
sure to lift with your legs rather than your back. Raise
the treadmill until the running deck is rmly held by the
folding pole as the right gure shows.
HOW TO MOVE THE TREADMILL
1. Hold the handrails as shown and place one foot
against a wheel.
2. Tilt the treadmill backwards until it rolls freely on the
wheels. Carefully move the treadmill to the desired
location.
Never move the treadmill without tipping it back.
To reduce the risk of injury, use extreme caution
while moving the treadmill. Do not attempt to
move the treadmill over an uneven surface.
3. Place one foot on a wheel, and carefully lower the
treadmill until it is resting in the storage position.
2. To unfold the treadmill for use, pull the folding knob
outward as shown on the right. Lay the running deck on the
oor, make sure that the treadmill is on level ground before
use.





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EXERCISE INSTRUCTIONS
Using your Trojan TR105 Treadmill provides you with several benets, it will improve your physical tness,
tone muscle and in conjunction with a calorie controlled diet, help you lose weight.
THE WARM UP PHASE
This stage helps get the blood owing around the body and the muscles working properly. It will also reduce
the risk of cramp and muscle injury. It is advisable to do a few stretching exercises as shown below. Each
stretch should be held for approximately 30 seconds, do not force or jerk your muscles into a stretch.
If it hurts, STOP.
This is the stage where you put the effort in. After regular use, the muscles in your legs will become stronger.
Work at your own pace, but it is very important to maintain a steady tempo throughout. The rate of work
should be sufcient to raise your heart beat into the target zone shown on the graph below.
This stage is to let your Cardiovascular System and muscles wind down. This is a repeat of the warm up
exercise i.e. reduce your tempo, continue for approximately 5 minutes. The stretching exercises should now
be repeated, again remembering not to force or jerk your muscles into the stretch.
As you get tter you may need to train longer and harder. It is advisable to train at least 3 times a week,
and if possible space your workouts evenly throughout the week.
SIDE BENDS OUTER THIGH CALF STRETCHINNER THIGHFORWARD
BENDS
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EXERCISE INSTRUCTIONS
MUSCLE TONING
To tone muscle while on your Trojan TR105 Treadmill you will need to have the resistance set quite high. This
will put more strain on your leg muscles and may mean you cannot train for as long as you would like. If you
are also trying to improve your tness, you need to alter your training program. You should train as normal
during the warm up and cool down phases, but towards the end of the exercise phase you should increase
resistance, making your legs work harder than normal. You may have to reduce your speed to keep your
heart rate in the target zone.
WEIGHT LOSS
The important factor here is the amount of effort you put in. The harder and longer you work the more
calories you will burn.
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FITNESS TIPS & TECHNIQUES
AEROBIC EXERCISE
Aerobic exercise is any sustained activity that sends oxygen to your muscles via your heart and lungs.
Aerobic exercise improves the tness of your lungs and heart − your body’s most important muscle. Aerobic
exercise tness is promoted by any activity that uses your large muscles (arms, legs, or buttocks, for
example). Your heart beats quickly and you breathe deeply. An aerobic exercise should form part of your
entire exercise routine.
WEIGHT TRAINING
Along with aerobic exercising which helps get rid of and keep off the excess fat that our bodies can store,
weight training is an essential part of the exercise routine process. Weight training helps tone, build and
strengthen muscle. If you are working above your target zone, you may want to do a lesser amount of reps.
Always consult your physician before beginning any exercise program.
MUSCLE CHART
The exercise routine that is performed on the Trojan TR105 Treadmill will develop the lower lower body
muscle group as well as condition the circulatory system and provide a good aerobic workout. These muscle
groups are highlighted on the muscle chart below.
Trapezius
Posterior
Tricep
Latissimus Dorsi
Gluteals
Hamstrings
Gastrocnemius
Trapezius
Anterior
Pectoralis Major
Serratus Anterior
Biceps
Abdominal
Sartorius
Quadriceps
Tibialis
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CONDITIONING GUIDELINES
How you begin your exercise program depends on your physical condition. If you have been inactive for
several years, or are severely overweight, you must start slowly and increase your time on the equipment, a
few minutes per workout.
Initially, you may be able to exercise only for a few minutes in your target zone, however, your aerobic
tness will improve over the next 6 to 8 weeks. Don’t be discouraged if it takes longer. It’s important
to work at your own pace. The better your aerobic tness, the harder you will have to work to stay in your
target zone. Please remember these essentials:
• Have your doctor review your training and diet programs to advise you of a workout routine you should adopt.
• Begin your training program slowly with realistic goals that have been set by you and your doctor.
• Monitor your pulse frequently.
• Establish your target heart rate based on your age and condition.
EXERCISE INTENSITY
To maximise the benets of exercising, it is important to exercise with the proper intensity. The proper
intensity level can be found by using your heart rate as a guide. For effective aerobic exercise, your heart rate
should be maintained at a level between 65% and 85% of your maximum heart rate as you exercise. This is
known as your target zone. You can nd your target zone in the table below.
During the rst few months of your exercise program, keep your heart rate near the low end of your target
zone as you exercise. After a few months, your heart rate can be increased gradually until it is near the middle
of your target zone as you exercise.
To measure your heart rate, stop exercising but continue moving your legs or walking around and place 2
ngers on your wrist. Take a 6 second heartbeat count and multiply the results by 10 to nd your heart rate.
For example, if your 6 second heartbeat count is 14, your heart rate is 140 beats per minute. (A 6 second
count is used because your heart rate will drop rapidly when you stop exercising).
Adjust the intensity of your exercise until your heart rate is at the proper level.
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WARM UP & COOL DOWN
WORKOUT GUIDELINES
Each workout should include the following 3 parts:
1. A WARM-UP: 5 to 10 minutes of stretching and light exercise. A proper warm-up increases your body
temperature, heart rate, and circulation in preparation for exercise.
2. TRAINING ZONE EXERCISE: 20 to 30 minutes of exercising with your heart rate in your training zone.
(Note: During the rst few weeks of your exercise program, do not keep your heart rate in your training
zone for longer than 20 minutes).
3. COOL-DOWN: 5 to 10 minutes of stretching. This will increase the exibility of your muscles
and will help to prevent post-exercise problems.
EXERCISE FREQUENCY
To maintain or improve your condition, plan 3 workouts each week, with at least 1 day of rest between
workouts. After a few months of regular exercise, you may complete up to 5 workouts each week, if desired.
Remember, the key to success is to make exercise a regular and enjoyable part of your everyday life.
SUGGESTED STRETCHES
The correct form for several basic stretches are shown on the right.
Move slowly as you stretch, hold the position and 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, and then relax.
Repeat 3 times.
Stretches: Hamstrings, back of knees and back.
2. HAMSTRING STRETCH
Sit with 1 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, and then relax.
Repeat 3 times for each leg.
Stretches: Hamstrings, lower back and groin.
3. CALF/ACHILLES STRETCH
With 1 leg in front of the other, reach forward and place your hands
against a wall. Keep your back leg straight and your back foot at on
the oor. Bend your front leg, lean forward and move your hips toward
the wall. Hold for 15 counts, and then relax. Repeat 3 times for each
leg. To cause further stretching of the Achilles tendons, bend your
back leg as well.
Stretches: Calves, Achilles tendons and ankles.
4. QUADRICEPS STRETCH
With 1 hand against a wall for balance, reach back and grasp 1
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 each leg.
Stretches: Quadriceps and hip muscles.
5. INNER THIGH STRETCH
Sit with the soles of your feet together and your knees outward. Pull
your feet toward your groin area as far as possible. Hold for 15 counts,
and then relax. Repeat 3 times.
Stretches: Quadriceps and hip muscles.
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