Horizon Fitness T82 manual P S Stretching, Stretch First, Standing Calf Muscle Stretch

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T I P S STRETCHING

STRETCH FIRST

Before using your product, it is best to take a few minutes doing a few gentle stretching exercises. Stretching prior to exercise will improve flexibility and reduce chances of exercise related injury. Ease into each of these stretches with a slow gentle motion. Do not stretch to the point of pain. Make sure not to

bounce while doing these stretches.

1. STANDING CALF MUSCLE STRETCH

Stand near a wall with the toes of your left foot about 18" from the wall, and the right foot about 12" behind the other foot. Lean forward, pushing against the wall with your palms. Keep your heels flat and hold this position for a count of 15 seconds. Make sure that you do not bounce while stretching. Repeat on the other side.

2. STANDING QUADRICEPS STRETCH

Using a wall to provide balance, grasp your right ankle with your right hand and hold your foot against the back of your thigh for 15 seconds. Repeat with your left ankle and hand.

3. SITTING HAMSTRING & LOWER BACK MUSCLE STRETCH

Sit on the floor with your legs together and straight out in front of you. Do not lock your knees. Extend your fingers towards your toes and hold for a count of 15 seconds. Make sure that you do not bounce while stretching. Sit upright again. Repeat one time.

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 ContentsQualified electrician Important PrecautionsGrounding Instructions InstructionsUse the treadmill only as described in this manual OperationUnpacking S E M B LYMm L-wrench Console AssemblyTools Included Parts IncludedS E M B LY Step Open Hardware BAG Elevation FrameRemove console from box and place out of the way Leave console bolts loose until after is completed Hardware BAG 4 Contents Repeat on other side Connect the cord to a powerNext to the power cord. Flip this YOU’RE FinishedHere are just a few of the health benefits of exercise Safety KEYBefore YOU Begin Location of the TreadmillResult in injury Proper UsageFolding MovingTENSIONINGTHE Running Belt Treadmill Operation Pulseheartg Ipsrate Pulse Grips Monitor DisplayFinishing Your Workout Select a ProgramSelect a Level Select a TimeIntervals 2 Program Segments Speed changes O G R a M ManualO G R a M Intervals 1 Intervals 1 Program SegmentsGolf Course 9 Hole Program Segments O G R a M Golf Course 9 HoleIntervals Program Segments speed and incline changesO G R a M Weight Loss 1 O G R a M Golf Course 18 HoleGolf Course 18 Hole Program Segments O G R a M Foothills Foothills Program SegmentsFoothills Program Segments all segments last 30 seconds O G R a M Mountain Climb O G R a M Rolling HillsO G R a M Custom 1 O G R a M PacerPerceived Exertion Level Conditioning GuidelinesTarget Heart Rate Zone Chart What is Target Heart Rate Zone?Example Standing Quadriceps Stretch P S StretchingStretch First Standing Calf Muscle StretchCool Down P S Achieving Your Fitness GoalsKeeping AN Exercise Diary Warm UPWeekly Totals Weekly LOG SheetsWeekly LOG Sheets Week # Distance Calories Time Monthly Totals Monthly LOG SheetsCommon Product Questions TroubleshootingTroubleshooting Treadmill When should I BE Worried about a NOISE?Troubleshooting Heart Rate After Each USE Daily I N T E N a N C EFrame Lifetime Limited Home USE WarrantyCustomer Tech Support