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PART 5 - DEVELOPING A FITNESS PROGRAM
Stretch First
Before using your Vision Fitness Treadmill, it is best to spend a few minutes doing a few gentle stretching
exercises. Stretching prior to exercise will improve flexibility and reduce chances of exercise related injury.
Ease into each of these stretches with a slow gentle motion.
Wall Push
Stand 1 1/2 feet from a wall and lean forward pushing against the wall with your palms. Keep 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 left ankle with your left 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 towards your toes and hold for a count of 10. Do not bounce.
THE IMPORTANCE OF THE WARM UP AND COOL DOWN
Warm Up
The first 2 to 5 minutes of a work out should be devoted to warming up. The warm up will limber your mus-
cles and prepare them for more strenuous exercise. Warm up on your Vision Fitness 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 exercises described at the beginning of this chapter to loosen and relax your
muscles.
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PART 5
Developing a Fitness Program