Horizon Fitness WT751 manual Conditioning Guidelines, Perceived Exertion Level

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CONDITIONING GUIDELINES

Always consult your physician before beginning an exercise program.

HOW OFTEN? (Frequency of Workouts)

The American Heart Association recommends that you exercise at least 3 to 4 days per week to maintain cardiovascular fitness. If you have other goals such as weight or fat loss, you will achieve your goal faster with more frequent exercise. Whether it’s 3 days or 6 days, remember that your ultimate goal should be to make exercise a lifetime habit. Many people are successful staying with a fitness program if they set aside a specific time of day to exercise. It doesn’t matter whether it’s in the morning before breakfast, during lunch hour or while watching the evening news. What’s more important is that it’s a time that allows you to keep a schedule, and a time when you won’t be interrupted. To be successful with your fitness program, you have to make it a priority in your life. So decide on a time, pull out your day planner and pencil in your exercise times for the next month!

HOW LONG? (Duration of Workouts)

While conventional wisdom has encouraged us to keep our heart rates up for thirty minutes, new findings suggest that we should instead be counting the number of steps we take each day. And what is the magic number? 10,000. Studies have shown that counting steps is more motivational and in turn more effective when reaching your workout goals. But start slowly and gradually increase your step count. Your body will need time to adjust to the new activity.

HOW HARD? (Intensity of Workouts)

How hard you workout is also determined by your goals. If you use your treadmill to prepare for a 5K run, you will probably work out at a higher intensity than if your goal is general fitness. Regardless of your long term goals, always begin an exercise program at low intensity. Aerobic exercise does not have to be painful to be beneficial! There are two ways to measure your exercise intensity. The first is by monitoring your heart rate (using the grip pulse handlebars or a wireless chest transmitter - may be sold separately), and the second is by evaluating your perceived exertion level (this is simpler than it sounds!).

PERCEIVED EXERTION LEVEL

A simple way to gauge your exercise intensity is to evaluate your perceived exertion level. While exercising, if you are too winded to maintain a conversation without gasping, you are working out too hard. A good rule of thumb is to work to the point of exhilaration, not exhaustion. If you cannot catch your breath, it’s time to slow down. Always be aware of these warning signs of overexertion.

IMPORTANT PRECAUTIONS INTRODUCTION

ASSEMBLY

BEFORE YOU BEGIN

TREADMILL OPERATION

TROUBLESHOOTING CONDITIONING & MAINTENANCE GUIDELINES

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LIMITED WARRANTY

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Contents Treadmill USER’S Guide Page T R O D U C T I O N Table of ContentsGrounding Instructions Important PrecautionsUse the treadmill only as described in this manual OperationUnpacking S E M B LYParts Included Tools IncludedOpen Hardware BAG S E M B LY StepMast and console Pulse wiresPosition, place console Upright mastsHandlebars Open Hardware Bag Slide Handlebars ontoConsole YOU’RE Finished Assembly StepHere are just a few of the health benefits of exercise Safety KEYBefore YOU Begin Location of the TreadmillMoving Proper UsageFolding TENSIONING­THE Running Belt Treadmill Operation Handlebars Monitor DisplayHeart Rate Clear Current Selection Getting Started / Selecting a ProgramSelect a Level Select a TimeO G R a M Manual Using Step ProgramsProgram Information O G R a M 2,000 Steps O G R a M Intervals O G R a M Weight LossTo Transmit Your Steps Wireless Pedometer InstructionsTo Count Your Steps Troubleshooting Pedometer Customizing the SettingsPerceived Exertion Level Conditioning GuidelinesExample Target Heart Rate Zone ChartStanding Quadriceps Stretch StretchingStretch First Standing Calf Muscle StretchCool Down P S Achieving Your Fitness GoalsKeeping AN Exercise Diary Warm UPCommon Product Questions TroubleshootingTroubleshooting Treadmill When should I BE Worried about a NOISE?Make sure the treadmill is on a level surface Troubleshooting Heart RateEvery Week I N T E N a N C EAfter Each USE Daily Frame Lifetime Limited Home USE WarrantyPage Customer Tech Support