Horizon Fitness EX-57, CE4.1 manual Achieving Your Fitness Goals, Importance of Warm UP & Cool Down

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INTRODUCTION IMPORTANT PRECAUTIONS

ASSEMBLY

BEFORE YOU BEGIN

ELLIPTICAL OPERATION

CONDITIONING TROUBLESHOOTING GUIDELINES & MAINTENANCE

 

 

THE IMPORTANCE OF WARM UP & COOL DOWN

 

T I P S

 

 

 

 

 

 

 

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 product at a slow pace. The warm up should gradually bring your heart rate into your Target Heart Rate Zone.

COOL DOWN

Never stop exercising suddenly! A cool-down period of 3-5 minutes 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 listed above to loosen and relax your muscles.

 

 

ACHIEVING YOUR FITNESS GOALS

 

T I P S

 

 

 

 

 

 

 

An important step in developing a long term fitness program is to determine your goals. Is your primary goal for exercising to lose weight? Improve muscle? Reduce stress? Prepare for the spring racing schedule? Knowing what your goals are will help you develop a more successful exercise program. Below are some common exercise goals:

•Weight Loss - lower intensity, longer duration workouts

•Improve Body Shape and Tone - interval workouts, alternate between high and low intensities

•Increased Energy Level - more frequent daily workouts

•Improved Sports Performance - high intensity workouts

•Improved Cardiovascular Endurance - moderate intensity, longer duration workouts

If possible try to define your personal goals in precise, measurable terms, and then put your goals in writing. The more specific you can be, the easier it will be to track your progress. If your goals are long term, divide them up into monthly and weekly segments. Longer term goals can lose some of the immediate motivation benefits. Short term goals are easier to achieve. Your console provides you with several readouts that can be used to record your progress. You can track Distance, Calories or Time.

LIMITED WARRANTY

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Contents Elliptical USER’S Guide Page Table of Contents T R O D U C T I O NImportant Precautions S E M B LY UnpackingTools Included Parts IncludedAdjusting Levelers S E M B LY StepConsole Mast Split Teflon Washer E S E M B LY Step Lower Handlebar Outside Assembly Assembly C O N T I N U E D YOU’RE FinishedBefore YOU Begin Location of the EllipticalMoving PowerElliptical Operation Foot PositioningConsole Display Goal Time Quick StartGoal Programming Goal CaloriesHeart Rate Pulse GripsProgram Reverse Train Program ManualProgram Hills HillsConditioning Guidelines Perceived Exertion LevelTarget Heart Rate Zone Chart What is Target Heart Rate Zone?Standing Calf Muscle Stretch P S StretchingStretch First Standing Quadriceps StretchWarm UP Achieving Your Fitness GoalsImportance of Warm UP & Cool Down Cool DownTroubleshooting AssemblyHeart Rate Troubleshooting When YOU are Near the EquipmentHOW Long will the Drive Belt LAST? Common Product QuestionsAre the Sounds MY Elliptical Makes NORMAL? Can I Move the Trainer Easily Once IT is ASSEMBLED?I N T E N a N C E Limited Home USE Warranty IntroductionCustomer Tech Support
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