Horizon Fitness AT1501 manual Warm UP, Cool Down, Achieving Your Fitness Goals, Weekly LOG Sheets

INTRODUCTION

T I P S

THE IMPORTANCE OF A WARM-UP & COOL DOWN

WARM UP

PRECAUTIONS

warm up should gradually bring your heart rate into your Target Heart Rate Zone.

IMPORTANT

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

COOL DOWN

ASSEMBLY

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.

T I P S

ACHIEVING YOUR FITNESS GOALS

YOU

BEFORE

BEGIN

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

ASCENT

goals:

OPERATION

• Weight Loss - lower intensity, longer duration workouts

TRAINER

• Increased Energy Level - more frequent daily workouts

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

• Improved Sports Performance - high intensity workouts

• Improved Cardiovascular Endurance - moderate intensity, longer duration workouts

CONDITIONING

GUIDELINES

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.

TROUBLESHOOTING

&

KEEPING AN EXERCISE DIARY

MAINTENANCE

To make your personal exercise log book, photocopy the weekly and monthly log sheets, which are located on the

following pages, or you can print them off of your computer by going to:

www.horizonfitness.com/guides/weeklylog.pdf

www.horizonfitness.com/guides/monthlylog.pdf

WARRANTY

As your fitness improves, you can look back and see how far you’ve come!

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WEEK #

WEEKLY GOAL

DAY

DATE

DISTANCE

CALORIES

TIME

COMMENTS

SUNDAY

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

WEEKLY TOTALS :

WEEK #

WEEKLY GOAL

DAY

DATE

DISTANCE

CALORIES

TIME

COMMENTS

SUNDAY

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

WEEKLY TOTALS :

WEEK #

WEEKLY GOAL

DAY

DATE

DISTANCE

CALORIES

TIME

COMMENTS

SUNDAY

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

WEEKLY TOTALS :