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Bowflex PR3000 Home Gym - 2013 Manual

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How Often Should You Exercise
• 3 times a week for 20 minutes each day.
• Schedule workouts in advance and try to follow the schedule.
What to Wear
Wear rubber-soled athletic shoes. You will need the appropriate clothes for exercise that allow you to move freely.
Stretching
Stretch before starting your exercise session. Warm muscles respond better to exercises.
• Achilles Tendon and Calf - With both hands against a wall, place one foot behind you. Lean in toward the wall while
keeping the rear leg straight and your heel on the ground. Repeat for the other leg.
• Quadriceps - Put your left hand on a wall or table for balance. Reach you right hand behind your back and grasp your right
ankle, pull it gently toward your buttocks until you feel tension along the front of your thigh. Repeat on the other side.
• Hamstring - Stand on one leg and prop the other leg parallel to the ground on a stable cabinet or table top. Slide both
hands toward the propped-up ankle as far as is comfortable. Repeat on other side.
Consult your physician before starting any exercise program.
If you have not exercised recently, are pregnant, have a heart condition, or any physical limitation, consult with your
physician before you use your machine. If you experience tightness in your chest, an irregular heartbeat, shortness
of breath, feel faint, lightheaded or dizzy, or have any pain, STOP and consult your physician immediately.
Features and Use
Owner’s Manual
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