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!
	LIMITED
		28

WEEKLY LOG SHEETS

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 :

29

IMPORTANT PRECAUTIONS INTRODUCTION

ASSEMBLY

LIMITED TROUBLESHOOTING CONDITIONING ASCENT TRAINER BEFORE WARRANTY & MAINTENANCE GUIDELINES OPERATION YOU BEGIN

AT1501_Rev.2.6.indd 28-29 7/31/08 12:44:07 PM