Horizon Fitness E701 manual Monthly Logs, Warm UP, Cool Down

INTRODUCTION IMPORTANT

PRECAUTIONS

ASSEMBLY

BEFORE

YOU BEGIN

ELLIPTICAL CONDITIONING TROUBLESHOOTING LIMITED

OPERATION GUIDELINES & MAINTENANCE WARRANTY

24

5 * 1 4 THE IMPORTANCE OF WARM UP & COOL DOWN

WARM UP

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

COOL DOWN

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.

5 * 1 4 ACHIEVING YOUR FITNESS GOALS

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 goals:

•Weight Loss - lower intensity, longer duration workouts

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

•Increased Energy Level - more frequent daily workouts

•Improved Sports Performance - high intensity workouts

•Improved Cardiovascular Endurance - moderate intensity, longer duration workouts

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.

KEEPING AN EXERCISE DIARY

To make your personal exercise log book, photocopy the weekly and monthly logs on the following page. As your fitness improves, you can look back and see how far you’ve come!

								INTRODUCTION
WEEKLY LOGS
WEEK #				WEEKLY GOAL
								PRECAUTIONS
DAY	DATE	DISTANCE	CALORIES		TIME	COMMENTS
								IMPORTANT
S U N DAY
M O N DAY
T U ES DAY
W E D N ES DAY
T H U R S DAY
F R I DAY								ASSEMBLY
SAT U R DAY
WEEKLY TOTALS :
WEEK #				WEEKLY GOAL
DAY	DATE	DISTANCE	CALORIES		TIME	COMMENTS		BEGIN
S U N DAY								BEFORE
M O N DAY								YOU
T U ES DAY
W E D N ES DAY
T H U R S DAY
								ELLIPTICAL OPERATION
F R I DAY
SAT U R DAY
WEEKLY TOTALS :
MONTHLY LOGS								CONDITIONING
								GUIDELINES
MONTH				MONTHLY GOAL
WEEK #		DISTANCE			CALORIES	TIME
								TROUBLESHOOTING
								MAINTENANCE&
MONTHLY TOTALS :								WARRANTY
								LIMITED
							25

E701_Rev.1.8.indd 24-25 9/10/08 11:05:43 AM