Horizon Fitness T4 P S the Importance of Warm UP & Cool Down, P S Achieving Your Fitness Goals

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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 hi 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!

IMPORTANT PRECAUTIONS INTRODUCTION

ASSEMBLY

BEFORE YOU BEGIN

TREADMILL OPERATION

TROUBLESHOOTING CONDITIONING & MAINTENANCE GUIDELINES

35

LIMITED WARRANTY

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Contents Treadmill USER’S Guide Page T R O D U C T I O N Table of ContentsOperation Important Safety InstructionsFor Household USE only Grounding InstructionsTo persons To reduce the risk of injury to personsTo reduce the risk of electric shock Unpacking S E M B LYParts Included Tools IncludedRepeat on other side E a S S E M B LYRepeat on other side Tighten all console bolts Top of the MastSpring Washer I and 1 Washer J Console YOU’RE FinishedOpen Orange Hardware BAG Screws KHere are just a few of the health benefits of exercise Safety KEYBefore YOU Begin Location of the TreadmillMoving Proper UsageCentering the Running Belt Treadmill Operation T4 model Pulse Grips Monitor DisplaysHeart Rate Finishing Your Workout Select a PROgramSelect a Level Select a TimeIntervals Program Segments O G R a M ManualO G R a M Intervals O G R a M Mountain ClimbO G R a M Peak Intervals O G R a M Weight LossO G R a M Pacer O G R a M Custom Treadmill Operation T6 model Wireless Chest Transmitter Getting Started / Selecting a Program Warm-Up Cool Down Are Level Program THR Zone 1 Us i n g et r a k Performance tracker Program Custom 1Et r a k operation Date & Clock SetupCalories Average calories burned Perceived Exertion Level Conditioning GuidelinesExample Target Heart Rate Zone ChartStanding Quadriceps Stretch P S StretchingStretch First Standing Calf Muscle StretchWarm UP P S the Importance of Warm UP & Cool DownP S Achieving Your Fitness Goals Keeping AN Exercise DiaryWeekly 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 WarrantyPage Customer Tech Support
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