Horizon Fitness 407, 507, 307, 207 manual V E L O P I N G a F I T N E S S P R O G R a M

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D E V E L O P I N G A F I T N E S S P R O G R A M

STRENTCH FIRST

Before using your Horizon Fitness product, it is best to take a few minutes doing a few gentle stretching exercises. Stentching 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.

WALL PUSH

Stand near a wall with the toes of one foot about 18" from the wall, and the other 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 strentching. Alternate positions of your feet and repeat for a total of 8 repetitions.

STANDING QUADRICEPS STRENTCH

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 a count of 15 seconds. Repeat with your right ankle and hand, and continue alternating for a total of 8 repetitions.

SEATED TOE TOUCH

Sit on the floow 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 for a total of 8 repetitions.

THE IMPORTANCE OF WARM UP AND 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 Horizon Fitness product at a slow pace.

COOL DOWN

Never stop exercising suddenly! A cool-down period allows your heart to readjust to thedecreased 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 to loosen and relax your muscles.

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SEMI-RECUMBENT SERIES

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Contents Page Page B L E O F C O N T E N T S P O R T a N T S a F E T Y I N S T R U C T I O N S Operation CleaningChildren Important Please Read Before USE Power T T I N G S T a R T E DMoving Know Your Semi Recumbent Bike ComfortComfort ResetMph/km Conversion Starting Your Workout ProgrammingSelecting Optional Feedback Scan FunctionDisplay Console Tension Knob Rpmspeed Caloriesdistance Time SET Display Console Grip Pulse I N G T H E T R a I N I N G C O M P U T E R There will be a symbol shown to help your training Training without preset timeTension difficulty adjustment To start your trainingTraining with 12 profiles Training in Target HR controlInterupt training Training with Preset function dataTo reset program ButtonsFunctions I N G T H E T R a I N I N G C O M P U T E R O G R a M P R O F I L E S Front Foot Foot PAD Tube Quick Start UP Locating the Speaker Input JackSelecting Optional Fedback S P L a Y RPMHeart Rate ResistanceWatts ProfileChoosing a Resistance Choosing Your WeightChoosing a Program Choosing a TimeHill Ride Watts controlCross Country After BurnerRace Rock ClimbHeart Rate Cross Country Resistance time defaults to 30 minutes After Burner Resistamcetime defaults to 30 minutes Rock Resistancetime 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 User P R O G R a M I N G Y O U R H E a R T R a T E P R O G R a M Heart Rate Handlebar N I T O R I N G Y O U R H E a R T R a T EFeedback Telemetric Chest TransmitterR G E T H E a R T R a T E Z O N E A R T R a T E Troubleshooting Troubleshooting Your SEMI-RECUMBENT BikeSEMI-RECUMBENT Series Are the Sounds MY SEMI-RECUMBENT Bike Makes NORMAL? M M O N P R O D U C T Q U E S T I O N SHOW Long will the Drive Belt LAST? HOW OFTEN? E R C I S E G U I D E L I N E SHOW LONG? U T I N E M a I N T E N a N C E What Kind of Routine Maintenance is REQUIRED?HOW do I Clean MY Horizon Fitness Elliptical TRAINER? After Each USE DailyHOW HARD? Every MonthPerceived Exertion Level V E L O P I N G a F I T N E S S P R O G R a M H I E V I N G Y O U R F I N E S S G O a L S Keeping AN Exercise DiaryE K L Y L O G S H E E T N T H L Y L O G S H E E T Electronics & Parts M I T E D H O M E U S E W a R R a N T YFRAME-LIFETIME LaborEntsorgungshinweis
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