Horizon Fitness CSE2, CSE3HR manual Conditioning Guidelines, How Often?, How Long?

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Conditioning Guidelines

Always consult your physician before beginning an exercise program.

TIPS

HOW OFTEN?

The American Heart Association recommends that you exercise at least 3 to 4 days per week to main- tain cardiovascular fitness. If you have other goals such as weight or fat loss, you will achieve your goal faster with more frequent exercise. Whether it’s 3 days or 6 days, remember that your ultimate goal should be to make exercise a lifetime habit. Many people are successful staying with a fitness program if they set aside a specific time of day to exercise. It doesn’t matter whether it’s in the morning before your shower, during lunch hour or while watching the evening news. What’s more important is that it’s a time that allows you to keep a schedule, and a time when you won’t be interrupted. If you are to be successful with your fitness program, you have to make it a priority in your life. So decide on a time, pull out your day planner and pencil in your exercise times for the next month!

HOW LONG?

For aerobic exercise benefits, it’s recommended that you exercise from between 24 and 32 minutes per session. But start slowly and gradually increase your exercise times. If you’ve been sedentary during the past year, it may be a good idea to keep your exercise times to as little as five minutes initially. Your body will need time to adjust to the new activity. If your goal is weight loss, a longer exercise session at lower intensities has been found to be most effective. A workout time of 48 minutes or more is rec- ommended for best weight loss results.

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Contents Elliptical User’s Guide Table of Contents Important Precautions Other Safety Tips for Your Elliptical CleaningOperation ChildrenImportant Please Read Before USE Assembly Warranty RegistrationBefore You Begin Assembly UnpackingHardware Step Tighten Bolts to Secure Guide Step Attach Pedal Arms Attach Pivoting Foot Pads ConsoleElliptical Operation & Adjustment PowerMoving Foot PositioningConsole Features & Display ResetCSE2 Quick Start UP Choosing Your Time Starting Your WorkoutFinishing Your Workout Time DistanceSpeed RPMCSE3HR Quick Start UP Calories Resistance WattsHeart Rate ProfileChoosing a Program Choosing a ResistanceChoosing a Time Program Profiles Logo Apply Moisture Here Backside of Chest Transmitter What Kind of Routine Maintenance is REQUIRED? HOW do I Clean MY ELLIPTICAL?After Each USE Daily Every WeekHeart Rate Troubleshooting Page Common Product Questions Are the Sounds MY Elliptical Makes NORMAL?HOW Long will the Drive Belt LAST? Can I Move the Trainer Easily Once IT is ASSEMBLED?Conditioning Guidelines HOW OFTEN?HOW LONG? HOW HARD? Perceived Exertion LevelMonitoring Your Heart Rate FeedbackHeart Rate Handlebar Heart Rate Chart Target Heart Rate ZoneDeveloping a Fitness Program Stretch FirstWall Push Standing Quadriceps StretchWarm Up & Cool Down Importance of Warm UP/COOL DownCool Down Achieving Your Fitness Goals Keeping AN Exercise DiaryWeekly Log Sheets Monthly Log Sheets Limited Warranty Horizon Fitness 800 Burton Boulevard DEFOREST, WI