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5 * 1 4 
STRETCHING
STRETCH FIRST
Before using your product, it is best to take a few minutes to do a few gentle stretching exercises. Stretching prior to exercise 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.
1. STANDING CALF MUSCLE STRETCH
Stand near a wall with the toes of your left foot about 18" from the wall, and the right foot about 12" behind the other foot. Lean forward, pushing against the wall with your palms. Keep your heels flat and hold this position for a count of 15 seconds. Make sure that you do not bounce while stretching. Repeat on the other side.
2. STANDING QUADRICEP STRETCH
Using a wall to provide balance, grasp your right ankle with your right hand and hold your foot against the back of your thigh for 15 seconds. Repeat with your left ankle and hand.
3. SITTING HAMSTRING & LOWER BACK MUSCLE STRETCH
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 stretching. Sit upright again. Repeat one time.
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
COOL DOWN
Never stop exercising suddenly! A
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 log sheets, which are located on the next page, or you can print them off of your computer by going to:
www.horizonfitness.com/guides/weeklylog.pdf
www.horizonfitness.com/guides/monthlylog.pdf
As your fitness improves, you can look back and see how far you’ve come!
27
IMPORTANT PRECAUTIONS INTRODUCTION
ASSEMBLY
BEFORE YOU BEGIN
LIMITED TROUBLESHOOTING CONDITIONING ELLIPTICAL WARRANTY & MAINTENANCE GUIDELINES OPERATION
E901_Rev.1.7.indd | 9/10/08 11:07:16 AM |
