INTRODUCTION IMPORTANT
PRECAUTIONS
ASSEMBLY
BEFORE
YOU BEGIN
ELLIPTICAL
OPERATION
CONDITIONING TROUBLESHOOTING LIMITED
GUIDELINES & MAINTENANCE WARRANTY
30
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| THE IMPORTANCE OF WARM UP & COOL DOWN |
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WARM UP
The first 2 to 5 minutes of a workout should be devoted to warming up. The
COOL DOWN
Never stop exercising suddenly! A
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| ACHIEVING YOUR FITNESS GOALS |
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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!
WEEKLY LOG SHEETS
WEEK # |
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| WEEKLY GOAL |
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DAY | DATE | DISTANCE CALORIES | TIME | COMMENTS | |
S U N DAY
MO N DAY
T U E S DAY
WE D N E S DAY
T H U R S DAY
F R I DAY
S AT U R DAY
WEEKLY TOT ALS :
WEEK # |
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| WEEKLY GOAL |
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DAY | DATE | DISTANCE CALORIES | TIME | COMMENTS | |
S U N DAY
MO N DAY
T U E S DAY
WE D N E S DAY
T H U R S DAY
F R I DAY
S AT U R DAY
WEEKLY TOT ALS :
WEEK # |
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| WEEKLY GOAL |
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DAY | DATE | DISTANCE CALORIES | TIME | COMMENTS | ||
S U N DAY
MO N DAY
T U E S DAY
WE D N E S DAY
T H U R S DAY
F R I DAY
S AT U R DAY
WEEKLY TOT ALS :
31
IMPORTANT PRECAUTIONS INTRODUCTION
ASSEMBLY
BEFORE YOU BEGIN
ELLIPTICAL OPERATION
LIMITED TROUBLESHOOTING CONDITIONING WARRANTY & MAINTENANCE GUIDELINES
HZ_Ellipticals_Rev.1.5.indd | 8/15/06 2:36:06 PM |