Horizon Fitness R30, R20 manual Warm UP, Cool Down

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T H E I M P O R T A N C E O F W A R M U P

A N D C O O L D O W N

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 Horizon Fitness product at a slow pace.

COOL DOWN

Never stop exercising suddenly! A cool-down period 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 on page 34 to loosen and relax your muscles.

35HORIZON SERIES

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Contents C U M B E N T B I K E B L E O F C O N T E N T S Using Your Adventure ProgramP O R T a N T S a F E T Y I N S T R U C T I O N S Children Other Safety Tips for Your Horizon Fitness Recumbent BikeCleaning OperationImportant Please Read Before USE AssemblyWarranty Registration Leveling PowerT T I N G S T a R T E D Moving O W Y O U R R E C U M B E N T B I K E Quick Start UP ResetFinishing Your Workout O G R a M M I N GSelecting Optional Feedback Starting Your WorkoutS P L a Y O W Y O U R R E C U M B E N T B I K E Speaker Input Jack CD/MP3 Player Holder ResetLocating the Speaker Input Jack RPM Profile ResistanceWatts Heart RateTelemetric Chest Transmitter N I T O R I N G Y O U R H E a R T R a T EFeedback Heart Rate HandlebarChoosing a Time Choosing Your WeightChoosing a Program Choosing a ResistanceO G R a M P R O F I L E S Adventure 2 User Program Rock ClimbRace Adventure 1 User ProgramCross Country Time defaults to 30 minutes After Burner Time defaults to 30 minutes Rock Climb Time defaults to 30 minutes I N G Y O U R R a C E P R O G R a M I N G Y O U R P U L S E Z o n e T M P R O G R a M Chest Strap Transmitter Placement Moistening the ElectrodesI N G Y O U R a D V E N T U R E P R O G R a M Target Heart Rate Zone L S E Z o n e T M C H a R TA R T R a T E Troubleshooting Troubleshooting Y O U R C U M B E N T B I K EHorizon Series Can I Move the Recumbent Bike Easily Once IT is ASSEMBLED? M M O N P R O D U C T Q U E S T I O N SAre the Sounds MY Recumbent Bike Makes NORMAL? HOW Long will the Drive Belt LAST?HOW LONG? E R C I S E G U I D E L I N E SHOW OFTEN? U T I N E M a I N T E N a N C E Perceived Exertion Level HOW HARD?Standing Quadriceps Stretch V E L O P I N G a F I T N E S S P R O G R a MStretch First Wall PushCool Down Warm UPKeeping AN Exercise Diary H I E V I N G Y O U R F I T N E S S G O a L SE K L Y L O G S H E E T N T H L Y L O G S H E E T M I T E D H O M E U S E W a R R a N T Y Designed for life.TM