York Fitness Perform 220 Owner's Manual

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Contents

York Fitness Perform 220 Owner's Manual Manual pdf 16 page image

www.yorkfitness.com16Starting and Finishing Your WorkoutBegin and end each workout with a Warm Up / Down session - a few minutes of stretching tohelp prevent strains, pulls and cramps.Correct Cycling Form• Sit on the cycle, with your feet on the pedals and inside the pedal straps.• Ensure that the seat height is adjusted correctly - you should be stable and balanced whilston the saddle. The basic rule for getting the seat height right is that as the pedal reaches itslowest point, the leg is almost straight.• Try to ensure that your back is straight whilst exercising, especially for long periods.Suggested StretchesThe correct form for several basic stretches is shown at the right. Move slowly as you stretch—never bounce.1. Hamstring StretchSit with one legextended. Bring thesole of the oppositefoot toward you andrest it against the innerthigh of your extendedleg. Reach toward yourtoes as far as possible.Hold for 15 counts, thenrelax. Repeat 3 timesfor each leg. Stretches:Hamstrings, lower backand groin.2. Calf/Achilles StretchWith one leg in front ofthe other, reach forwardand place your handsagainst a wall. Keep yourback leg straight andyour back foot flat on thefloor. Bend your front leg,lean forward and moveyour hips toward the wall.Hold for 15 counts, thenrelax. Repeat 3 times foreach leg. To cause furtherstretching of the achillestendons, bend your backleg as well. Stretches:Calves, achilles tendonsand ankles.3. Quadriceps StretchWith one hand against awall for balance, reachback and grasp one footwith your other hand. Bringyour heel as close to yourbuttocks as possible. Holdfor 15 counts, then relax.Repeat 3 times for eachleg. Stretches: Quadricepsand hip muscles.4. Inner Thigh StretchSit with the soles of yourfeet together and yourknees outward. Pull yourfeet toward your groinarea as far as possible.Hold for 15 counts, thenrelax. Repeat 3 times.Stretches: Quadricepsand hip muscles.Fitness guide