Horizon Fitness RE7.6 manual Conditioning Guidelines, Perceived Exertion Level

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INTRODUCTION IMPORTANT PRECAUTIONS

ASSEMBLY

BEFORE YOU BEGIN

ELLIPTICAL OPERATION

CONDITIONING TROUBLESHOOTING GUIDELINES & MAINTENANCE

CONDITIONING GUIDELINES

Always consult your physician before beginning an exercise program.

HOW OFTEN? (Frequency of Workouts)

The American Heart Association recommends that you exercise at least 3 to 4 days per week to maintain 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 breakfast, 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. 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? (Duration of Workouts)

For aerobic exercise benefits, it’s recommended that you exercise from between 24 and 60 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 recommended for best weight loss results.

HOW HARD? (Intensity of Workouts)

How hard you workout is also determined by your goals. If you use your machine to prepare for a 5K workout, you will probably work out at a higher intensity than if your goal is general fitness. Regardless of your long term goals, always begin an exercise program at low intensity. Aerobic exercise does not have to be painful to be beneficial! There are two ways to measure your exercise intensity. The first is by monitoring your heart rate (using the grip pulse handlebars), and the second is by evaluating your perceived exertion level (this is simpler than it sounds!).

PERCEIVED EXERTION LEVEL

A simple way to gauge your exercise intensity is to evaluate your perceived exertion level. While exercising, if you are too winded to maintain a conversation without gasping, you are working out too hard. A good rule of thumb is to work to the point of exhilaration, not exhaustion. If you cannot catch your breath, it’s time to slow down. Always be aware of these warning signs of overexertion.

LIMITED WARRANTY

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Image 28 Horizon Fitness RE7.6 manual Conditioning Guidelines, Perceived Exertion Level
Contents Elliptical Assembly USER’S Guide Page Table of Contents T R O D U C T I O NImportant Precautions Use the elliptical only as described in this manualS E M B LY UnpackingTools Included Parts IncludedS E M B LY Step S E M B LY Step Mast Remove PRE-ATTACHED Bolt & Washers from Console Mast Repeat on other side Conditioning Guidelines Bolt Screw K Do not Pinch Wires YOU’RE Finished Location of the Elliptical Before YOU BeginHere are just a few of the health benefits of exercise Power Elliptical OperationMoving Foot PositioningRE7 Console Display Selecting Programs Quick StartSelecting THR Zone Program Selecting C U S T O M Program Weight Loss P4 Intervals P2Reverse Train P6 THR Zone P7Setting Favorite Keys Using Favorite KeysProgram Intervals P2 O G R a M Manual P1Program Random P3 Program Weight Loss P4 O G R a M Rolling P5O G R a M Reverse Train P6 Program THR Zone P7Heart Rate O G R a M Custom P8Pulse Grips Conditioning Guidelines Perceived Exertion LevelTarget Heart Rate Zone Chart ExampleStanding Calf Muscle Stretch Stretch FirstStanding Quadriceps Stretch Achieving Your Fitness Goals Keeping AN Exercise DiaryImportance of Warm UP & Cool Down Warm UPWeekly LOG Sheets  5 0 5 4  Monthly LOG Sheets   5 / $ $ 0 3  5 0 5 4  Troubleshooting Heart Rate Troubleshooting Problem There is no heart rate readingCommon 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?I N T E N a N C E One Year Limited Warranty Limited WarrantyAdditional Limited Warranty on Specific Parts Page Get it fixed, at your home or ours