Horizon Fitness Avalon Series manual Developing a Fitness Program

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Choosing a Program

To choose a program, press the quick program key. The program profile lights will show you which program you have selected. Once you choose a program, wait for 5 seconds and you will see the resist- ance level flashing in the Resistance window.

Choosing a Resistance

With the resistance level flashing, press the plus (+) or minus (-) but- tons to adjust your resistance level. Once you choose a resistance level, wait for 5 seconds and you will see the time flashing in the Time window.

Choosing a Time

With the time flashing, press the plus (+) or minus (-) buttons to adjust your program time. Once you choose your time, press the 'Start' button and begin you workout.

Finishing Your Workout

Press the 'Stop' button to pause your workout, press and hold to reset your workout. Remember to gradually slow down your pace before stop- ping or pausing your workout. The machine will not stop moving if you stop your feet abruptly. After you have finished your workout, the console will retain the data from your workout for 45 seconds before resetting.

DEVELOPING A FITNESS PROGRAM

Stretch First

Before using your Horizon Fitness product, it is best to take a few minutes doing a few gentle stretching exercises. Stretching prior to exer- cise 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 posi- tion 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 continue 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 stretch- ing. Sit upright again. Repeat for a total of 8 repetitions.

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