Horizon Fitness T63, T62, T61, T64 manual Stretching, Stretch First, Standing Calve Muscle Stretch

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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.

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 PrecautionsOperation Other Safety Tips for Your TreadmillEnter Your Serial Number Model Name in the Boxes below Also enter this serial number on your Warranty CardS E M B LY UnpackingTools Included Parts Included By stepping on Lock Latch on lower right side Tighten Repeat on the right sideBe sure to tighten bolts after all are lined up Insert 2 Bolts ? into Support BarsHere are Just a FEW of the Health Benefits of Exercise Safety KEYBefore YOU Begin Location of the TreadmillMoving Proper UsageFolding If the running belt is too far to the right side Tensioning the Running BeltTreadmill Operation T64 model only and sold separately Wireless Chest TransmitterHandlebars Select a Time Quick Start UPSelect a Program Select a LevelO G R a M Rolling T63, T64 models O G R a M Intervals T61, T62, T63, T64 models Intervals Program SegmentsO G R a M Race T62, T63, T64 models O G R a M Custom 1 & 2 T63, T64 models, T62 has User 1 only Perceived Exertion Level Conditioning GuidelinesExample Target Heart Rate Zone ChartStanding Quadriceps Stretch StretchingStretch First Standing Calve Muscle StretchCool Down Keeping AN Exercise DairyWarm UP Weekly Totals Weekly LOG SheetsMonthly Totals Monthly Goal Week # Distance Calories Monthly LOG SheetsMonth Monthly Goal Week # Distance Calories Monthly Totals N T H N T H LY Goal Week # Distance CaloriesCommon Product Questions TroubleshootingTroubleshooting Treadmill Solution Troubleshooting Heart RateEvery 6 Months I N T E N a N C EAfter Each USE Daily Every WeekFrame Lifetime Limited Home USE WarrantyPage Customer Tech Support