Horizon Fitness B51, B52HR manual Developing Your Fitness Program, Warm Up & Cool Down

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Developing Your Fitness Program

STRETCH FIRST

Before using your Horizon Fitness product, it is best to take a few minutes doing a few gentle stretch- ing exercises. Stretching prior to exercise will improve flexibility and reduce chances of exercise relat- ed 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 stretching. Alternate positions of your feet and repeat for a total of 8 repetitions.

STANDING QUADRICEPS 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 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 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 for a total of 8 repetitions.

Warm Up & Cool Down

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 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 28 to loosen and relax your mus- cles.

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Contents Upright User’s Guide Table of Contents Important Precautions Operation CleaningChildren User CapacityWarranty Registration Before You Begin Assembly UnpackingParts B51/B52HR Hardware B52HR Power Upright Operation & AdjustmentMoving Console Features & Display ResetB51 Quick Start UP Starting Your Workout Selecting Optional FeedbackChoosing a Resistance Finishing Your WorkoutDistance TimeSpeed OdometerLocating the Speaker Input Jack B52HR Quick Start UPRPM Watts ResistanceHeart Rate ProfileChoosing a Program Choosing Your WeightChoosing a Level Choosing a TimeProgram Profiles Program Charts Distance = Yards Using Your Race Program Logo Apply Moisture Here Using Your Custom User Programs 1 HOW do I Clean MY Horizon Fitness Upright BIKE? What Kind of Routine Maintenance is REQUIRED?After Each USE Daily Every WeekPage TOLL-FREE @ Mon.-Fri., 8 a.m.-5 p.m. CST excluding holidays Are the Sounds MY Upright Bike Makes NORMAL? Common Product QuestionsHOW Long will the Drive Belt LAST? Can I Move the Upright Bike Easily Once IT is ASSEMBLED?Conditioning Guidelines HOW OFTEN?HOW LONG? Perceived Exertion Level HOW HARD?Monitoring Your Heart Rate FeedbackHeart Rate Handlebar Target Heart Rate Zone Heart Rate ChartWarm Up & Cool Down Developing Your Fitness ProgramImportance of Warm UP and Cool Down Cool DownKeeping AN Exercise Diary Achieving Your Fitness GoalsWeekly Log Sheets Monthly Log Sheets Frame Lifetime Limited WarrantyElectronics & Parts 1 Year Exclusions and LimitationsHorizon Fitness 800 Burton Boulevard DEFOREST, WI
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