York Aspire 51110 User Manual

www.yorkfitness.com
16
Starting Your Workout
Begin each workout with a Warm Up session - a few
minutes of stretching to help prevent strains, pulls
and cramps.
1. Getontothetreadmill,usingthehandrailsforsupport,
andplaceyourfeetonthesiderails(eithersideofthe
runningmat).
2. Activatethetreadmill(usingthedetailsfoundinthe
OperationInstructions).
3. Thetreadmillwillalwaysstartatthelowestspeed,
stepontothematandwalkatthesamespeed.
4. Continuetherestofyourworkout.
Finishing Your Workout
1. Turnthetreadmilltothelowestspeedandincline
settings.
2. Usingthehandrailsforsupportplaceyourfeetonthe
siderails(eithersideoftherunningmat).
3. Stopthetreadmill.
4. Turnthetreadmilloatthemainpowerswitchand
removetheplugfromtheelectricaloutlet.
5. Removethesafetykey.
6. Ifnecessary,wipethetreadmilldownwithadampcloth.
Correct Running Form
• Runinthecentreoftherunningmat.
• Keepyourheaderectandlookstraightahead.
• Shouldersshouldbesquareandlevel,don’troundyourshouldersorswingthemforwardsorbackwards.
• Keepyourtorsoerectwiththechestupsothere’splentyofroomforthediaphragmtomoveforproperbreathingactions.
• Donotleanforwards,backwardsorslouch,asalloftheseposturedeviationscanplacealotofstressonthe
lowerback,interferingwithproperrunningmechanicsandpossiblycausinglowerbackinjury.
• Feetshouldbepointedstraightaheadandlanddirectlyunderthehips.
Suggested Stretches
The correct form for several basic stretches is shown at the right. Move slowly as you stretch—
never bounce.
1. Hamstring Stretch
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.
2. 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
forward 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.
3. 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.
4. Inner Thigh Stretch
Sit with the soles of your
feet together and your knees
outward. 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.
Fitness guide

York Aspire 51110 Specifications

General

Brand	York
Model	Aspire 51110
Category	Treadmill
Language	English