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| INTRODUCTION |
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| T I P S | THE IMPORTANCE OF A | ||
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| WARM UP |
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| PRECAUTIONS |
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| warm up should gradually bring your heart rate into your Target Heart Rate Zone. | |||
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| IMPORTANT |
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| The first 2 to 5 minutes of a workout should be devoted to warming up. The | ||
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| and prepare them for more strenuous exercise. Make sure that you | ||
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| COOL DOWN |
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| ASSEMBLY |
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| Never stop exercising suddenly! A | ||
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| demand. Make sure that your cool down period consists of a very slow pace to allow your heart rate to lower. After | |||
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| T I P S | ACHIEVING YOUR FITNESS GOALS |
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| YOU |
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| BEFORE |
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| BEGIN |
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| An important step in developing a | ||
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| for exercising to lose weight? Improve muscle? Reduce stress? Prepare for the spring racing schedule? Knowing | ||
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| what your goals are will help you develop a more successful exercise program. Below are some common exercise | ||
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| ASCENT |
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| goals: |
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| OPERATION |
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| • Weight Loss - lower intensity, longer duration workouts | |||
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| TRAINER |
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| • Increased Energy Level - more frequent daily workouts | |||
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| • Improve Body Shape and Tone - interval workouts, alternate between hi and low intensities | ||
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| • Improved Sports Performance - high intensity workouts | ||
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| • Improved Cardiovascular Endurance - moderate intensity, longer duration workouts | ||
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| CONDITIONING |
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| GUIDELINES |
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| If possible try to define your personal goals in precise, measurable terms, and then put your goals in writing. | ||
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| The more specific you can be, the easier it will be to track your progress. If your goals are long term, divide them | ||
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| up into monthly and weekly segments. Longer term goals can lose some of the immediate motivation benefits. | ||
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| record your progress. You can track distance, calories or time. | ||
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| TROUBLESHOOTING |
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| KEEPING AN EXERCISE DIARY | |||
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| MAINTENANCE |
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| To make your personal exercise log book, photocopy the weekly and monthly log sheets, which are located on the | ||
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| following pages, or you can print them off of your computer by going to: | ||
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| www.horizonfitness.com/guides/weeklylog.pdf | ||
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| www.horizonfitness.com/guides/monthlylog.pdf | ||
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| WARRANTY |
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| As your fitness improves, you can look back and see how far you’ve come! | |||
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| LIMITED |
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| 28 |
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WEEKLY LOG SHEETS
WEEK # |
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| WEEKLY GOAL |
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DAY | DATE | DISTANCE | CALORIES | TIME |
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SUNDAY |
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MONDAY |
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TUESDAY |
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WEDNESDAY |
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THURSDAY |
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FRIDAY |
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SATURDAY |
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WEEKLY TOTALS : |
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WEEK # |
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| WEEKLY GOAL |
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DAY | DATE | DISTANCE | CALORIES | TIME |
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SUNDAY |
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MONDAY |
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TUESDAY |
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WEDNESDAY |
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THURSDAY |
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FRIDAY |
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SATURDAY |
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WEEKLY TOTALS : |
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WEEK # |
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| WEEKLY GOAL |
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DAY | DATE | DISTANCE | CALORIES | TIME |
| COMMENTS | |||
SUNDAY |
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MONDAY |
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TUESDAY |
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WEDNESDAY |
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THURSDAY |
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FRIDAY |
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SATURDAY |
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WEEKLY TOTALS : |
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29
IMPORTANT PRECAUTIONS INTRODUCTION
ASSEMBLY
LIMITED TROUBLESHOOTING CONDITIONING ASCENT TRAINER BEFORE WARRANTY & MAINTENANCE GUIDELINES OPERATION YOU BEGIN
AT1501_Rev.2.6.indd | 7/31/08 12:44:07 PM |