Horizon Fitness T701 owner manual TA Rget Heart Rate Zone Chart, P S Stretching, Stretch First

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TA RGET HEART RATE ZONE CHART

INTRODUCTION

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What is Target Heart Rate Zone?

Target Heart Rate Zone tells you the number of times per minute your heart needs to beat to achieve a desired workout effect. It is represented as a percentage of the maximum number of times your heart can beat per minute. Target Zone will vary for each individual, depending on age, current level of conditioning, and personal fitness goals. The American Heart Association recommends working-out at a Target Heart Rate Zone of between 60% and 75% of your maximum heart rate. A beginner will want to workout in the 60% range while a more experienced exerciser will want to workout in the

70-75% range. See chart for reference.

100%
75%	150
		146
			143
60%		T
				9
	120	A		13	13
			R
					5	13
		117		G
MINUTE			114	E		1	128
				111	T			12
					10	Z		4	12
							O
PER					8	5				0	116
						10		N
ATSE							102	99	E
									97
B											93
AGE	20	25	30	35	40	45	50	55	60		65

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 QUADRICEP 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

IMPORTANT PRECAUTIONS

ASSEMBLY

BEFORE YOU BEGIN

CONDITIONING TREADMILL GUIDELINES OPERATION

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Example:

For a 42-year-old user: Find age along the bottom of the chart (round to 40), follow age column

up to the target zone bar. Results: 60% of maximum Heart Rate = 108 Beats Per Minute, 75% of maximum Heart Rate = 135 Beat Per Minute.

Always consult your physician before beginning an exercise program.

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.

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LIMITED TROUBLESHOOTING WARRANTY & MAINTENANCE

T701_Rev.1.2.indd 20-21 9/17/08 4:56:02 PM