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PART 5 - DEVELOPING A FITNESS PROGRA M
Before using your Johnson Treadmill, it is best to spend a few minutes
doing a few gentle stretching ex ercise. Stretching prior to ex ercise will
impor ve flexibility and reduce chances of ex ercise related injur y. Ease into
each of these stretches with a slow gentle motion.
Wall Push
Stand 1 1/2 feet from a wall and lean for ward pushing against the wall with
your palms. K eep your heels flat and hold this position for a count of 10.
Do not bounce.
Standing Quadriceps Stretch
Using a wall or chair to provide balance, grab your lef t ankle with your lef t
hand and hold your foot against the back of your thigh for a count of 10.
Repeat with your right foot and hand.
Seated Toe Touch
Sit on the floor with your legs together and straight out in front of you. Do
not lock your knees. Extend your fingers towords your toes and hold for a
count of 10. Do not bounce.
THE IMPORTANCE OF THE WARM UP AND COOL DOWN
W arm Up
The first 2 to 5 minutes of a work out should be devoted to warming
up. The warm up will limber your muscles and prepare them
for more strenuous exercise. Warm up on your Johnson
Treadmill by walking at slow speeds.
Cool Down
Never Stop exercising suddenly! A cool down period allows your
heart to readjust to the decreased demand. Use a low speed setting
during the cool down to gradually lower your heart rate.
After the cool down, repeat the stretching ex ercises decsribed at
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