HealthRider E 530 User's Manual
Contents
1. E Select one of the six resistance programs Each time the power is turned on the manual RESISTANCE PROGRAMS 2 _ m mode will be selected Y AL and the MANUAL CON O TROL indicator will light Our bu To select one of the resistance programs press the PROGRAM SELECT button repeatedly until one of the six resistance program indicators lights As you select each program the LED matrix will show the first eight settings of the program you have selected see step 3 E Start the program To start the program press the START PAUSE button or simply begin exercising Each program is Y CURRENT PROGRAM SEGMENT divided into twenty 0000000000 one minute seg 0000000000 ments One resis ae tance setting is grammed for each segment The setting for the first segment is shown in the flashing CURRENT SEGMENT column of the LED matrix The settings for the next seven seg ments are shown in the seven columns to the right 000 000 000 000 00 00 0 0 0000 D QUARTER MILE TRACK When only three seconds remain in the first seg ment three tones will sound All resistance set tings will then move one column to the left The resistance setting for the second segment will then be shown in the CURRENT SEGMENT col umn and the resistance will automatically adjust to the second setting 10 The program will continue until the resistance set ting for the twentieth segment2. RIDER ELLIPTICAL CROSSTRAINER Model No HREL07980 Serial No USER S MANUAL Serial Number Decal QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if there are missing or damaged parts we will guarantee complete satisfac tion through direct assistance from our factory TO AVOID UNNECESSARY DELAYS PLEASE CALL DIRECT TO OUR TOLL FREE CUSTOMER HOT LINE The trained techni cians on our customer hot line will provide immediate assis tance free of charge to you CUSTOMER HOT LINE 1 800 999 3756 Mon Fri 6 a m 6 p m MST CAUTION Read all precautions and instruc tions in this manual before using this equipment Keep this manual for future reference new products prizes fitness tips and much more O www healthrider com RIDER ELLIPTICAL CROSSTRAINER TABLE OF CONTENTS IMPORTANT PRECAUTIONS Lee 3 BEFORE YOU BEGIN sou a at E e a 4 ASSEMBLY a RR RR ara wade A 5 HOW TO USE THE ELLIPTICAL CROSSTRAINER 0 0 00 m 7 MAINTENANCE AND TROUBLESHOOTING i 11 CONDITIONING GUIDELINES 12 PART LIST 13 actes decker atten E Ra ia Rea Ra d ae aca ae acre 14 EXPLODED DRAWING zii rey 3 re eee ee n hae dhe de eee dw Bde E 15 HOW TO ORDER REPLACEMENT PARTS Back Cover LIMITED WARRANTY LL Back Cover IMPORTANT PRECAUTIONS AWARN ING To reduce the ris
3. Sit with one 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 then relax Repeat 3 times for each leg Stretches Hamstrings lower back and groin 3 Calf Achilles Stretch With one leg in front of the other reach forward and place your hands against a wall Keep your back leg straight and your back foot flat on the floor Bend your front leg lean for ward and move your hips toward the wall Hold for 15 counts 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 one hand against a wall for balance reach back and grasp one 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 out ward Pull your feet toward your groin area as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Quadriceps and hip muscles 13 PART LIST Model HREL07980 Key No OONDARWNDN Qty 2 AA A ANNOO HAH OH HARPOWH HAH NOOK HAH DANN NOD HH NH HAH HH_NOAHNND H AH AH Description Frame Upright Left Pedal
4. Pedal Bushing Pedal Wheel Pedal Wheel Bearing 5 16 x 4 Bolt 5 16 Nylon Locknut 5 16 Black Washer Extension Tube Spacer 5 16 x 3 4 Nylon Lock Bolt 5 16 Lock Washer 5 8 Axle Cap Pulse Wire Console 8 x 1 2 Screw 5 16 Nut Plastic Tie Side Shield Support Strip 5 16 Shoulder Bolt Resistance Motor Spring Bracket Motor Mount Power Supply 10 Bolt 3 16 Grommet 10 Washer 10 Nut Lubricant User s Manual Note indicates a non illustrated part Specifications are subject to change without notice See the back cover of this manual for information about ordering replacement parts 14 R1199A EXPLODED DRAWING Model No HREL07980 15 HOW TO ORDER REPLACEMENT PARTS To order replacement parts simply call our Customer Service Department toll free at 1 800 999 3756 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays To help us assist you please be prepared to give the following information when calling The MODEL NUMBER of the product HRELO7980 The NAME of the product HealthRider E530 Elliptical Crosstrainer The SERIAL NUMBER of the product see the front cover of this manual The KEY NUMBER and DESCRIPTION of the part s from page 14 of this manual HealthRider is a registered trademark of ICON Health amp Fitness Inc LIMITED WARRANTY ICON Health amp Fitness In
5. at a level between 70 and 85 of your maximum heart rate as you exercise This is known as your training zone UNCONDITIONED TRAINING ZONE BEATS MIN 138 167 136 166 135 164 134 162 132 161 CONDITIONED TRAINING ZONE BEATS MIN 133 162 132 160 130 158 129 156 127 155 125 153 124 150 122 149 121 147 119 145 118 144 117 142 115 140 114 139 131 159 129 156 127 155 126 153 125 151 123 150 122 147 120 146 118 144 12 You can find your training zone in the table below Training zones are listed according to age and physi cal condition Burning Fat To burn fat you must exercise at a low intensity level for a sustained period of time During the first few minutes of exercise your body uses easily accessible carbohydrate calories for energy Only after the first few minutes of exercise does your body begin to use stored fat calories for energy your goal is to burn fat adjust the intensity of your exercise until your heart rate is near the low end of your training zone as you exercise Aerobic Exercise If your goal is to strengthen your cardiovascular sys tem your exercise must be aerobic Aerobic exercise is activity that requires large amounts of oxygen for prolonged periods of time This increases the demand on the heart to pump blood to the muscles and on the lungs to oxygenate the blood For aerobic exercise adjust the intensity of
6. for the location of the decal Before reading further please look at the drawing below and familiarize yourself with the parts that are labeled Upper Body Arm Handlebar with Pulse Sensor Pedal Disk Pedal Arm Incline Frame Pedal RIGHT SIDE ASSEMBLY Assembly requires two persons Place all parts of the elliptical crosstrainer in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed The following tools not included are required for assembly a phillips screwdriver an adjustable wrench and a rubber mallet 71 1 Lay a cloth over the front of the Frame 1 to protect it Lay the Upright 2 in the position shown Connect the Extension Wire 51 to the Wire Harness 57 2 Align the two holes in the front of the Upright 2 with the two welded bolts on the front of the Frame 1 Carefully push the Wire Harness not shown into the Upright until there is no slack Next pivot the Upright 2 about halfway to the vertical position while guiding the Wire Harness not shown into the Upright Pivot the Upright to the vertical posi tion so it rests on the four welded bolts on the Frame 1 Be careful to avoid pinching the wires Lift the front of the Incline Frame 5 Tighten a 3 8 Nylon Locknut 26 onto each welded bolt 3 Attach the Console 87 to the Console Base 49 with four Zinc 8 x 1 2 Screws 35
7. of merchantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth herein Some states do not allow limitations on how long an implied warranty lasts Accordingly the above limitation may not apply to you This warranty gives you specific legal rights You may also have other rights which vary from state to state ICON HEALTH amp FITNESS INC 1500 S 1000 W LOGAN UT 84321 9813 Part No 159046 R1199A Printed in USA O 1999 ICON Health amp Fitness Inc
8. the rear of the elliptical crosstrainer Note Your Power Supply may look different from the one pictured 7 Make sure that all parts of the elliptical crosstrainer are properly tightened Note There may be some hardware left over after assembly is completed To protect the floor or carpet from damage place a mat under the elliptical crosstrainer HOW TO USE THE ELLIPTICAL CROSSTRAINER HOW TO PLUG IN THE POWER SUPPLY Make sure that the power supply is plugged into the elliptical crosstrainer see step 6 on page 6 Next plug the power supply into an electrical outlet EXERCISING ON THE ELLIPTICAL CROSSTRAINER To mount the elliptical crosstrainer hold the handlebar and step onto the pedal that is in the lowest position Next step onto the other pedal Push the pedals until they begin to move with a continuous motion Note The pedal disks can turn in either direction It is recommended that you move the pedal disks in the direction shown below however to give vari ety to your exercise you may choose to turn the pedal disks in the opposite direction Pedal Disk To dismount the elliptical crosstrainer wait until the pedals come to a complete stop CAUTION The elliptical crosstrainer does not have a freewheel the pedals will continue to move until the flywheel stops When the pedals are stationary step off the highest pedal first Then step off the lowest pedal USING THE UPPER BODY ARMS The upper body arms ar
9. Arm Right Pedal Arm Incline Frame Crank Arm Upper Body Arm Large Pulley Frame Bearing 3 4 x 1 1 4 Plastic Spacer Flat Delrin Washer Idler Bracket Pulley Idler Bearing 3 8 Push Nut 3 8 x 1 Screw 3 8 Flat Washer Grip 5 8 x 10 Rod Plastic Handlebar Sleeve Chrome Extension Tube Extension Tube Bushing Handlebar Bushing Incline Bracket 3 8 x 3 1 2 Bolt 3 8 Nylon Locknut 3 8 Washer Belt Incline Axle 5 16 x 1 Button Head Screw Incline Bushing Incline Frame Cap Adjustment Cable Eddy Bracket Zinc 8 x 1 2 Screw Spring Flywheel Flywheel Bearing Flywheel Axle Pedal Disk Left Pedal Cover Right Pedal Cover 8 x 1 1 2 Screw 10 Washer Wheel 3 8 x 1 3 4 Button Head Screw Left Side Shield Right Side Shield Console Base Reed Switch Wire Extension Wire Key No 52 53 54 Qty O A co se PARANOID HNN AND HAH AH AH A WNANANWGE PO PO H aga H dSOoW DPD DPD P R1199A Description Reed Switch Bracket 8 Star Washer Reed Switch Clamp Magnet Pulse Grip Wire Harness Black Lock Washer Bumper Upright Cap 3 4 Axle Cap 2 x 3 Cap 1 x 2 Cap 3 1 2 Round Cap 5 16 Jam Nut Hook 3 8 Nylon Jam Nut 1 4 Eyebolt 1 4 Nylon Locknut Adjustment Bracket 8 x 2 1 2 Screw 8 x 3 4 Screw 10 x 3 4 Screw 5 16 Zinc Washer Leveling Pad
10. BEGIN WORKOUT A PROGRAM SELECT x RESISTANCE PAUSE START Note If there is a thin sheet of clear plastic on the face of the console remove it A Program Profiles These profiles show how the resistance of the elliptical crosstrainer will change during resistance programs During the first pro gram for example the resistance will gradually F increase during the first half of the program and then gradually decrease during the last half B MANUAL CONTROL Indicator This indicator will light to show when the manual mode is selected C Program Indicators These indicators light when a G resistance program is selected D LED Matrix When the manual mode is selected the LED matrix will show your progress on an LED H track When a resistance program is selected the matrix will show your progress and upcoming resis tance settings E TIME DISTANCE RESISTANCE LAPS Display This display shows the elapsed time or the remain ing time in a resistance program total distance J the resistance level and the number of 1 4 mile laps you have completed The display will change modes every five seconds Note The number of laps will be displayed only when the manual mode is selected The letter L will appear in the display when the number of laps is shown SPEED CALORIES PULSE Display This display shows your current
11. c ICON warrants this product to be free from defects in workmanship and material under normal use and service conditions for a period of ninety 90 days from the date of pur chase This warranty extends only to the original purchaser ICON s obligation under this warranty is lim ited to replacing or repairing at ICON s option the product through one of its authorized service centers All repairs for which warranty claims are made must be pre authorized by ICON This warranty does not extend to any product or damage to a product caused by or attributable to freight damage abuse misuse improper or abnormal usage or repairs not provided by an ICON authorized service center products used for commercial or rental purposes or products used as store display models No other warranty beyond that specifically set forth above is authorized by ICON ICON is not responsible or liable for indirect special or consequential damages arising out of or in con nection with the use or performance of the product or damages with respect to any economic loss loss of property loss of revenues or profits loss of enjoyment or use costs of removal installation or other con sequential damages of whatsoever nature Some states do not allow the exclusion or limitation of inci dental or consequential damages Accordingly the above limitation may not apply to you The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties
12. e designed to give you a total body workout As you exercise hold the upper body arms and move your arms forward and back in order to work your arms back and shoulders If you want to exercise only your lower body hold the handlebar as you exercise INCLINE ADJUSTMENT The incline frame can be raised or lowered to vary the intensity of your exercise To raise the incline frame lift the end of the incline frame until the crossbar is on top of the incline bracket Make sure that the incline frame is resting securely upon the incline bracket To lower the incline frame first lift the incline frame slightly Next push the incline bracket toward the upright and lower the incline frame onto the stabilizer Upright Incline Bracket 47 f amp 7 J SSN Crossbar V SS ES Incline Frame Stabilizer CONSOLE DIAGRAM D Y CURRENT PROGRAM SEGMENT O Max RESISTANCE HEALTH I DER 0090 e000 J eooooooooe 27 0000000000 MANUAL CONTROL 0000000000 RESISTANCE PROGRAMS o B 0000000000 OTTO RESISTANCE PROGRAMS 0000000000 oJ C gt QUARTER MILE TRACK A A TTT lo O rime E O sPEED F omm U HU mn PROGRAM INSTRUCTIONS IL 211 ar T A WARNING SELECT PROGRAM LI l E h l AEE We e oiim O DISTANCE RESISTANCE O O caLs PULSE eda Sa H e
13. he jam nuts PULSE SENSOR TROUBLE SHOOTING Avoid moving your hands while using the pulse sen Sor Excessive movement may interfere with heart rate readings Do not hold the metal contacts too tightly doing so may interfere with heart rate readings For the most accurate heart rate reading hold the metal contacts for about 15 seconds For optimal performance of the pulse sensor keep the metal contacts clean The contacts can be cleaned with a soft cloth never use alcohol abrasives or chemicals CONDITIONING GUIDELINES The following guidelines will help you to plan your exercise program Remember that a proper diet and adequate rest are essential for successful results WARNING Before beginning this or any exercise program consult your physi cian This is especially important for persons over the age of 35 or persons with pre exist ing health problems The pulse sensor is not a medical device Various factors including the user s move ment may affect the accuracy of heart rate readings The pulse sensor is intended only as an exercise aid in determining heart rate trends in general EXERCISE INTENSITY Whether your goal is to burn fat or strengthen your cardiovascular system the key to achieving the desired results is to exercise with the proper intensity The proper intensity level can be found by using your heart rate as a guide For effective exercise your heart rate should be maintained
14. is shown in the CURRENT SEGMENT column and the TIME dis play counts down to zero The console will then sound a tone and the two displays will pause The console will remain in this state until the START PAUSE button or the PROGRAM SELECT button is pressed If the program is too easy or too difficult the difficul ty level of the program can be adjusted There are five fitness levels O DISTANCE RESISTANCE O fitness level 5 is the most difficult To change the fitness level press the RESISTANCE buttons repeatedly An F 1 F 2 F 3 F 4 or F 5 will appear in the left display to show which fitness level you have selected To pause the program before it is completed press the START PAUSE button or allow the ped als to come to a stop and step off the pedals A tone will sound and the two displays will pause and flash To restart the program simply begin exercising again Note The console will auto matically switch into the sleep mode if the pedals are not moved for ten minutes or longer Follow your progress with the console displays As you exercise the two displays will show the elapsed time total distance resistance level cur rent speed and calories burned in five second intervals Your heart rate will also be shown when the pulse sensor is used see step 5 Measure your heart rate if desired See step 5 on page 9 When the program is completed the console will automatica
15. k of serious injury read the following important precau tions before using the elliptical crosstrainer de Read all instructions in this manual before using the elliptical crosstrainer It is the responsibility of the owner to ensure that all users are adequately informed of all precautions Place the elliptical crosstrainer on a level surface with a mat beneath it to protect the floor or carpet Keep the elliptical crosstrain er indoors away from moisture and dust Inspect and tighten all parts regularly Replace any worn parts immediately Keep children under age 12 and pets away from the elliptical crosstrainer at all times Always hold the handlebar or the upper body arms when mounting dismounting or using the elliptical crosstrainer Wear appropriate exercise clothing when using the elliptical crosstrainer Always wear athletic shoes for foot protection 8 10 11 12 13 The elliptical crosstrainer should not be used by persons weighing more than 250 pounds The pulse sensor is not a medical device Various factors including the user s move ment may affect the accuracy of heart rate readings The pulse sensor is intended only as an exercise aid in determining heart rate trends in general When you stop exercising allow the pedals to slowly come to a stop Keep your back straight when using the ellip tical crosstrainer Do not arch your back If you feel pain or dizziness while exerci
16. lly turn off after ten minutes If the pedals are not moved and the console but tons are not pressed for ten minutes the con sole will automatically switch into a sleep mode The incline frame will then rise to facilitate moving the elliptical crosstrainer Note Unplug the power cord following each use MAINTENANCE AND TROUBLESHOOTING Inspect and tighten all parts of the elliptical crosstrainer regularly Replace any worn parts immediately For smooth operation of the elliptical crosstrainer the incline frame should be kept clean Using a soft cloth and mild detergent clean dust and other residue from the incline frame where the wheels make contact with it Other parts of the elliptical crosstrainer can also be cleaned in this manner Never use abrasives or solvents Incline LUBRICATING THE INCLINE BRACKET The incline bracket and the bolt on which it pivots should be regularly lubricat ed Apply a small amount of the included lubricant to the bolt and between the bracket and the upright Incline 11 HOW TO LEVEL THE ELLIPTICAL CROSSTRAINER If the elliptical crosstrainer does not sit flat on the floor one or both of the leveling pads should be adjusted First loosen the jam nut on each leveling pad Next turn the leveling pads as needed until the elliptical crosstrainer is level When the leveling pads are prop erly adjusted firmly retighten t
17. making sure that the indicated wires are extending from the Console Base 49 Be careful not to pinch the wires 4 Connect the Extension Wire 51 to the corresponding wire on the Console 87 Next connect the two Pulse Wires 86 to the two Console remaining wires on the Console 87 Note Either Wires Pulse Wire can be attached to either wire on the Console Next connect the ground wire to the indicated hole in the Upright 2 with a Zinc 8 x 1 2 Screw 35 and the 8 Star Washer 53 Carefully feed the wires down into the Upright 2 Attach the Console Base 49 to the Upright with four Zinc 8 x 1 2 Screws 35 Be careful to avoid pinching the wires 5 Refer to the inset drawing Apply a small amount of the included lubricant to a paper towel rub a thin film of lubricant onto the Chrome Extension Tube 21 on the Right Pedal Arm 4 Slide the Chrome Extension Tube into one of the Upper Body Arms 7 Slide the other Chrome Extension Tube 21 into the other Upper Body Arm 7 in the same way Tap a 5 8 Axle Cap 85 onto one end of the Axle 19 Insert the Axle through one of the Upper Body Arms 7 and then through the Upright 2 It may be helpful to tap the Axle with a rubber mallet Slide the other Upper Body Arm 7 onto the Axle Make sure that the Upper Body Arms are turned as shown Tap another 5 8 Axle Cap 85 onto the Axle 9 Plug the Power Supply 96 into the jack at
18. may take a few seconds for the selected setting to be reached E Follow your progress with the console displays As you exercise the CURRENT PROGRAM SEGMENT LED matrix will dis play the distance you have traveled on a quarter mile track The indicators around the track will light one at a time until the entire track is lit A new lap will then begin D QUARTER MILE TRACK In addition the two displays will show the elapsed time total distance resistance level laps completed current speed and calories burned in five second intervals Your heart rate will also be shown when the pulse sensor is used see step 5 Note The console can display speed in either miles per hour or kilometers per hour When the power is first turned on the letters M or K will appear in the LED matrix to show which mea surement is selected To change the measure ment simultaneously press the PROGRAM SELECT button CURRENT PROGRAM SEGMENT and the START 0000000000 PAUSE button until the console sounds a tone and the new measurement appears Note If Gn you select miles per hour distance will be displayed in miles If you select kilometers per hour distance will be displayed in kilometers Measure your heart rate if desired To use the pulse sensor place your hands on the metal contacts Your palms must be resting on the upper contacts and your fingers must be touching the lower c
19. ontacts Avoid moving your hands When your pulse is detected the heart shaped indicator below the right display will flash each time your heart beats After a moment three dashes will appear and your heart rate will be shown Contacts For the most accurate heart rate reading continue to hold the contacts for about 15 seconds The display will show your heart rate for up to two minutes the display will then show your current speed calories burned and your heart rate in five second intervals Note Your heart rate will be shown only when the pulse sensor is used A WARNING the pulse sensor is not a medical device Various factors including the user s movement may affect the accuracy of heart rate readings The pulse sensor is intended only as an exercise aid in determining heart rate trends in general When you are finished exercising the console will automatically turn off after ten minutes If the pedals are not moved and the console but tons are not pressed for ten minutes the con sole will automatically switch into a sleep mode Note Unplug the power cord following each use HOW TO USE A RESISTANCE PROGRAM 1 Turn on the power Make sure that the power supply is properly plugged in see page 7 To turn on the power press the START PAUSE button The console will sound a tone and various displays and indicators will light Note If you have moved the pedals the power will already be on
20. s ing stop immediately The elliptical crosstrainer is intended for in home use only Do not use it in any commer cial rental or institutional setting AWARN ING Before beginning this or any exercise program consult your physician This is especially important for persons over the age of 35 or persons with pre existing health problems Read all instructions before using ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product BEFORE YOU BEGIN Congratulations for selecting the new HealthRider E530 elliptical crosstrainer The HealthRider E530 is an incredibly smooth exerciser that moves your feet in a natural elliptical path minimizing the impact on your knees and ankles And the unique E530 features adjustable resistance and incline to help you get the most from your exercise Welcome to a whole new world of natural elliptical motion exercise from HealthRider For your benefit read this manual carefully before you use the HealthRider E530 If you have addition al questions please call our Customer Service Department toll free at 1 800 999 3756 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays To help us assist you please note the product model number and serial number before calling The model number is HRELO7980 The serial number can be found on a decal attached to the HealthRider E530 see the front cover of this manual
21. speed and the approximate number of calories you have burned The display will change modes every five seconds When the pulse sensor is used the display will also show your heart rate PROGRAM SELECT Button This button is used to select the manual mode and the resistance pro grams RESISTANCE Buttons These buttons control the resistance of the elliptical crosstrainer There are ten resistance levels START PAUSE Button This button is used to start and pause the console RESISTANCE Display This display shows the resistance level of the elliptical crosstrainer HOW TO USE THE MANUAL MODE Turn on the power Make sure that the power supply is properly plugged in see page 7 To turn on the power press the START PAUSE button or simply begin exercising The console will sound a tone and vari ous displays and indicators will light Note If you have moved the pedals the power will already be on E Select the manual mode Each time the power is turned on the manual mode will be selected and the MANUAL CON TROL indicator will light 0 If a resistance program has been selected press the PROGRAM SELECT button repeatedly to scroll through the programs and select the manual mode MANUAL CONTROL RESISTANCE PROGRAMS E Begin exercising and adjust the resistance As you exercise adjust the resistance as desired by pressing the RESISTANCE buttons Note After the buttons are pressed it
22. your exercise until your heart rate is near the middle of your training zone WORKOUT GUIDELINES Each workout should include three important parts 1 a warm up 2 training zone exercise and 3 a cool down Warming up Warming up prepares the body for exercise by increasing circulation delivering more oxygen to the muscles and raising the body temperature Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up Training Zone Exercise After warming up increase the intensity of your exer cise until your heart rate is in your training zone for 20 to 30 minutes Cooling Down Finish each workout with 5 to 10 minutes of stretching Stretching after exercise develops flexibility and helps prevent post exercise problems EXERCISE FREQUENCY between workouts After a few months of regular exer cise you may complete up to five workouts each To maintain or improve your condition plan three week if desired workouts each week with at least one day of rest SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right Move slowly as you stretch 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 then relax Repeat 3 times Stretches Hamstrings back of knees and back 2 Hamstring Stretch
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