Trojan X FIT 300, User Manual

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WARM UP & COOL DOWN

SUGGESTEd STRETCHES

The correct form for several basic stretches is shown at the right. 
Move slowly as you stretch, hold the position and never bounce.

1. Toe Touch  Stretch

Stand with your knees bent slightly and slowly bend forward from 
your hips. Allow your back and shoulders to relax as you reach 
down toward your toes as far as possible. Hold for 15 counts, and 
then relax. Repeat 3 times. 

Stretches:

 Hamstrings, back of knees and back.

2. 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, and 
then relax. Repeat 3 times for each leg. 

Stretches: 

Hamstrings, lower back and groin.

3. 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, and then relax. Repeat 3 
times for each leg. To cause further stretching of the Achilles ten-
dons, bend your back leg as well. 

Stretches:

 Calves, Achilles tendons and ankles.

4. 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.

5. 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, and then relax. Repeat 3 times.

Stretches: 

Quadriceps and hip muscles.

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WORkOUT GUIdELINES

Each workout should include the following three parts:

A warm-up

: 5 to 10 minutes of stretching and light exercise.  A proper warm-up increases your body temperature, heart 

rate, and circulation in preparation for exercise.

Training zone exercise:

 20 to 30 minutes of exercising with your heart rate in your training zone. (Note: During the first 

few weeks of your exercise program, do not keep your heart rate in your training zone for longer than 20 minutes). 

Cool-down: 

5 to 10 minutes of stretching.  This will increase the flexibility of your muscles and will help to prevent post-

exercise problems.

EXERCISE fREQUENCy

To maintain or improve your condition, plan three workouts each week, with at least one day of rest between workouts. After 
a few months of regular exercise, you may complete up to five workouts each week, if desired. Remember, the key to success 
is to make exercise a regular and enjoyable part of your everyday life.