Horizon Fitness T83 manual P S Achieving Your Fitness Goals, Keeping AN Exercise Diary

INTRODUCTION IMPORTANT

PRECAUTIONS

ASSEMBLY

BEFORE

YOU BEGIN

TREADMILL

OPERATION

CONDITIONING TROUBLESHOOTING LIMITED

GUIDELINES & MAINTENANCE WARRANTY

30

T I P S THE IMPORTANCE OF WARM UP & COOL DOWN

WARM UP

The first 2 to 5 minutes of a workout should be devoted to warming up. The warm-up will limber your muscles and prepare them for more strenuous exercise. Make sure that you warm-up on your product at a slow pace. The warm up should gradually bring your heart rate into your Target Heart Rate Zone.

COOL DOWN

Never stop exercising suddenly! A cool-down period of 3-5 minutes allows your heart to readjust to the decreased demand. Make sure that your cool down period consists of a very slow pace to allow your heart rate to lower. After the cool-down, repeat the stretching exercises listed above to loosen and relax your muscles.

T I P S ACHIEVING YOUR FITNESS GOALS

An important step in developing a long term fitness program is to determine your goals. Is your primary goal for exercising to lose weight? Improve muscle? Reduce stress? Prepare for the spring racing schedule? Knowing what your goals are will help you develop a more successful exercise program. Below are some common exercise goals:

•Weight Loss - lower intensity, longer duration workouts

•Improve Body Shape and Tone - interval workouts, alternate between high and low intensities

•Increased Energy Level - more frequent daily workouts

•Improved Sports Performance - high intensity workouts

•Improved Cardiovascular Endurance - moderate intensity, longer duration workouts

If possible try to define your personal goals in precise, measurable terms, and then put your goals in writing. The more specific you can be, the easier it will be to track your progress. If your goals are long term, divide them up into monthly and weekly segments. Longer term goals can lose some of the immediate motivation benefits. Short term goals are easier to achieve. Your console provides you with several readouts that can be used to record your progress. You can track Distance, Calories or Time.

KEEPING AN EXERCISE DIARY

To make your personal exercise log book, photocopy the weekly and monthly log sheets, which are located on the following pages, or you can print them off of your computer by going to:

www.horizonfitness.com/guides/weeklylog.pdf

www.horizonfitness.com/guides/monthlylog.pdf

As your fitness improves, you can look back and see how far you’ve come!

WEEKLY LOG SHEETS

WEEK #				WEEKLY GOAL
DAY	DATE	DISTANCE	CALORIES		TIME	COMMENTS
SUNDAY
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
WEEKLY TOTALS :
WEEK #				WEEKLY GOAL
DAY	DATE	DISTANCE	CALORIES		TIME	COMMENTS
SUNDAY
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
WEEKLY TOTALS :

MONTHLY LOG SHEET

MONTH		MONTHLY GOAL
WEEK #	DISTANCE	CALORIES	TIME

MONTHLY TOTALS :

31

IMPORTANT PRECAUTIONS INTRODUCTION

ASSEMBLY

BEFORE YOU BEGIN

TREADMILL OPERATION

LIMITED TROUBLESHOOTING CONDITIONING WARRANTY & MAINTENANCE GUIDELINES

T83_Treadmill_Rev.1.8.indd 30-31 7/9/07 9:56:33 AM