Horizon Fitness 5.2T Conditioning Guidelines, Heart Rate, Perceived Exertion Level, Handlebars

INTRODUCTION IMPORTANT PRECAUTIONS

HEART RATE

HANDLEBARS

Place the palm of your hands directly on the grip pulse handlebars. Both hands must grip the bars for your heart rate to register. It takes 5 consecutive heart beats (15-20 seconds) for your heart rate to register. When gripping the pulse handlebars, do not grip tightly. Holding the grips tightly may elevate your blood pressure. Keep a loose, cupping hold. You may experience an erratic readout if consistently holding the grip pulse handlebars. Make sure to clean the pulse sensors to ensure proper contact can be maintained.

CONDITIONING GUIDELINES

ALWAYS CONSULT YOUR PHYSICIAN BEFORE BEGINNING AN EXERCISE PROGRAM.

HOW OFTEN? (Frequency of Workouts)

IMPORTANT PRECAUTIONS INTRODUCTION

ASSEMBLY

BEFORE YOU BEGIN

WIRELESS CHEST TRANSMITTER (Included with 5.2T) Prior to wearing the wireless chest transmitter on your chest, moisten the two rubber electrodes with water. Center the chest strap just below the breast or pectoral muscles, directly over your sternum, with the logo facing out. NOTE: The chest strap must be tight and properly placed to receive an accurate and consistent readout. If the chest strap is too loose, or positioned improperly, you may receive an erratic or inconsistent heart rate readout. WARNING! The heart rate function is not a medical device. Various factors may affect the accuracy of your heart rate reading. The heart rate reading is intended only as an exercise aid.

BACKSIDE OF CHEST TRANSMITTER

APPLY MOISTURE HERE

The American Heart Association recommends that you exercise at least 3 to 4 days per week to maintain cardiovascular fitness. If you have other goals such as weight or fat loss, you will achieve your goal faster with more frequent exercise. Whether it’s 3 days or 6 days, remember that your ultimate goal should be to make exercise a lifetime habit. Many people are successful staying with a fitness program if they set aside a specific time of day to exercise. It doesn’t matter whether it’s in the morning before breakfast, during lunch hour or while watching the evening news. What’s more important is that it’s a time that allows you to keep a schedule, and a time when you won’t be interrupted. To be successful with your fitness program, you have to make it a priority in your life. So decide on a time, pull out your day planner and pencil in your exercise times for the next month!

HOW LONG? (Duration of Workouts)

For aerobic exercise benefits, it’s recommended that you exercise from between 24 and 60 minutes per session. But start slowly and gradually increase your exercise times. If you’ve been sedentary during the past year, it may be a good idea to keep your exercise times to as little as five minutes initially. Your body will need time to adjust

ASSEMBLY

BEFORE YOU BEGIN

TREADMILL CONDITIONING TROUBLESHOOTING LIMITED

OPERATION GUIDELINES & MAINTENANCE WARRANTY

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*NOTE: The Chest Strap Transmitter is required to use the THR ZONE 1 & 2 program (the chest strap is not included with the 4.2T model, must purchase separately).

P R O G R A M : CUSTOM 1 & 2

Your Custom Programs 1 & 2 are designed to allow you to create your own programming, with the ability to save your program settings for future workouts. To use your Custom Programs 1 & 2, follow these instructions:

1.Once the Custom Programs 1 & 2 has been chosen, press ENTER.

2.Choose your desired time using the up or down buttons or incline keys and press

ENTER.

3.Choose your desired speed using the up or down buttons or incline keys and press ENTER. You will need to select a speed for all 16 segments, pressing ENTER after each segment. Note: 2.2T & 3.2T have 15 segments.

4.Once all 16 speed segments have been chosen, you will need to select your desired incline level for each segment as well. Choose your desired incline level using the up or down buttons or incline keys and press ENTER. Once you have chosen your desired incline level for all 16 segments, press START to begin your program. At this time, your program has been successfully saved into memory, and can be used for future workouts.

5.To RESET your program information and delete it from memory, press and hold the ENTER key for 5 seconds once you have selected the Custom Programs 1 & 2 in the start menu.

6.While using your saved program in the Custom Programs 1 & 2, you are able to adjust the speed or incline, but any changes will not be saved.

to the new activity. If your goal is weight loss, a longer exercise session at lower intensities has been found to be most effective. A workout time of 48 minutes or more is recommended for best weight loss results.

HOW HARD? (Intensity of Workouts)

How hard you workout is also determined by your goals. If you use your treadmill to prepare for a 5K run, you will probably work out at a higher intensity than if your goal is general fitness. Regardless of your long term goals, always begin an exercise program at low intensity. Aerobic exercise does not have to be painful to be beneficial! There are two ways to measure your exercise intensity. The first is by monitoring your heart rate (using the grip pulse handlebars or a wireless chest transmitter - may be sold separately), and the second is by evaluating your perceived exertion level (this is simpler than it sounds!).

PERCEIVED EXERTION LEVEL

A simple way to gauge your exercise intensity is to evaluate your perceived exertion level. While exercising, if you are too winded to maintain a conversation without gasping, you are working out too hard. A good rule of thumb is to work to the point of exhilaration, not exhaustion. If you cannot catch your breath, it’s time to slow down. Always be aware of these warning signs of overexertion.

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LIMITED TROUBLESHOOTING CONDITIONING TREADMILL WARRANTY & MAINTENANCE GUIDELINES OPERATION

Elite 1.2T-5.2T Rev 1.4.indd 28-29 8/2/05 2:48:00 PM