Horizon Fitness 4.0E, 2.0E, 3.0E 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

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 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 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 contin- ue 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.

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 (listed above) to loosen and relax your muscles.

28 ELITE SERIES

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Contents L I P T I C a L B L E O F C O N T E N T S Elite SeriesP 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 Assembly Important Please Read Before USEWarranty Registration Power T T I N G S T a R T E DMoving O W Y O U R E L L I P T I C a L Elite 2.0EReset Quick Start UPO G R a M M I N G Choosing Your TimeStarting Your Workout Finishing Your WorkoutS P L a Y Foot PAD Transport Pedal ARM Grip Pulse Console Handle BAR Console Mast BootGuide Rail Pedal ARM Handle BAR Link Quick Start UP Calories Resistance WattsHeart Rate ProfileChoosing a Resistance Choosing a ProgramChoosing a Time O G R a M P R O F I L E S Chest Strap Transmitter Placement Moistening the Electrodes I N G Y O U R T H R Z o n e T M P R O G R a MFeedback N I T O R I N G Y O U R H E a R T R a T EHeart Rate Handlebar R Z o n e T M Target Heart Rate ZoneTroubleshooting Your Elliptical Trainer A R T R a T E TroubleshootingElite Series M M O N P R O D U C T Q U E S T I O N S Are the Sounds MY Elliptical Trainer Makes NORMAL?HOW Long will the Drive Belt LAST? Can I Move the Trainer Easily Once IT is ASSEMBLED?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 HOW HARD? Perceived Exertion LevelV E L O P I N G a F I T N E S S P R O G R a M Importance of Warm UP Cool DownO T P O S I T I O N I N G H I E V I N G Y O U R F I T N E S S G O a L S Keeping AN Exercise DiaryE K L Y L O G S H E E T Elite Series N T H L Y L O G S H E E T Elite Series M I T E D H O M E U S E W a R R a N T Y Horizon Fitness Burton Boulevard DEFOREST, Wisconsin
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