Horizon Fitness T95 manual P S Stretching, Stretch First, Standing Calve Muscle Stretch

Page 22

INTRODUCTION IMPORTANT PRECAUTIONS

ASSEMBLY

BEFORE YOU BEGIN

TREADMILL OPERATION

CONDITIONING TROUBLESHOOTING GUIDELINES & MAINTENANCE

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 CALVE MUSCLE STRETCH

Stand near a wall with the toes of tour 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 left ankle with your left hand and hold your foot against the back of your thigh for 15 seconds. Repeat with your right 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.

LIMITED WARRANTY

22

Image 22

Contents Treadmill USER’S Guide Page Table of Contents T R O D U C T I O NInstructions Important PrecautionsGrounding Instructions Qualified electricianOperation Use the treadmill only as described in this manualS E M B LY UnpackingParts Included Safety Key Console Assembly Power Cord Hardware BagsTools Included Mm Allen Wrench/Phillips Screw DriverE a S S E M B LY Open Hardware BAGBe sure to tighten bolts after all are lined up Slide Console onto the top brackets of the upright mastsInto holes in Console Open Hardware BAGNext to the power cord. Flip this Connect the cord to a powerYOU’RE Finished Location of the Treadmill Safety KEYBefore YOU Begin Here are just a few of the health benefits of exerciseMoving Proper UsageFolding Result in injuryIf the running belt is too far to the right side Centering the Running BeltIf the running belt is too far to the left side Treadmill Operation Before YOU BeginHeart Rate Monitor DisplayHandlebars Select a Time O G R a M ManualSelect a Level Clear Current SelectionO G R a M Intervals O G R a M Weight LossIntervals Program Segments Rolling Program Segments all segments last 30 seconds O G R a M RollingO G R a M Golf Course Golf Course Program SegmentsO G R a M Custom Conditioning Guidelines Perceived Exertion LevelTarget Heart Rate Zone Chart ExampleStanding Calve Muscle Stretch P S StretchingStretch First Standing Quadriceps StretchWarm UP P S Achieving Your Fitness GoalsKeeping AN Exercise Diary Cool DownWeekly LOG Sheets Weekly TotalsWeekly LOG Sheets Monthly LOG Sheets Week # Distance Calories Time Monthly TotalsWhen should I BE Worried about a NOISE? TroubleshootingTroubleshooting Treadmill Common Product QuestionsTroubleshooting Heart Rate I N T E N a N C E After Each USE DailyLimited Home USE Warranty Frame LifetimePage Customer Tech Support