Horizon Fitness LS760T Conditioning Guidelines, O G R a M Golf Course, O G R a M Rolling Hills

INTRODUCTION IMPORTANT

PRECAUTIONS

ASSEMBLY

BEFORE

YOU BEGIN

TREADMILL

OPERATION

CONDITIONING TROUBLESHOOTING LIMITED

GUIDELINES & MAINTENANCE WARRANTY

22

P R O G R A M : GOLF COURSE

Simulates various inclines and yardages for holes on a golf course, with 4 tee-off boxes and 9 or 18 holes to choose from. Distance-based goal.

GOLF COURSE Program Segments

HOLE		1	2	3	4	5	6	7	8	9	10	11	12	13	14	15	16	17	18	TOTAL
NUMBER:																				DISTANCE
Red tee	Elevation	0.0	1.0	2.0	3.0	2.5	1.0	2.0	2.5	1.5										2482
9 holes	Distance	309	359	283	256	113	387	91	351	333
White tee	Elevation	0.0	1.0	2.0	3.0	2.5	1.0	2.0	2.5	1.5										2875
9 holes	Distance	331	427	330	295	129	466	91	369	431
Blue tee	Elevation	0.0	1.0	2.0	3.0	2.5	1.0	2.0	2.5	1.5										3003
9 holes	Distance	345	460	337	308	142	484	97	389	441
Black tee	Elevation	0.0	1.0	2.0	3.0	2.5	1.0	2.0	2.5	1.5										3250
9 holes	Distance	376	502	374	327	187	500	106	416	462
Red tee	Elevation	0.0	1.0	2.0	3.0	2.5	1.0	2.0	2.5	1.5	3.5	2.5	2.0	4.0	2.5	3.0	2.0	5.0	2.0	5198
18 holes	Distance	309	359	283	256	113	387	91	351	333	301	301	165	288	434	312	310	150	455
White tee	Elevation	0.0	1.0	2.0	3.0	2.5	1.0	2.0	2.5	1.5	3.5	2.5	2.0	4.0	2.5	3.0	2.0	5.0	2.0	6116
18 holes	Distance	331	427	330	295	129	466	97	369	431	407	339	179	368	548	349	376	166	509
Blue tee	Elevation	0.0	1.0	2.0	3.0	2.5	1.0	2.0	2.0	1.5	3.5	2.5	2.0	4.0	2.5	3.0	2.0	5.0	2.0	6348
18 holes	Distance	345	460	337	308	142	484	97	389	441	413	349	187	376	560	373	383	172	532
Black tee	Elevation	0.0	1.0	2.0	3.0	2.5	1.0	2.0	2.5	1.5	3.5	2.5	2.0	4.0	2.5	3.0	2.0	5.0	2.0	6737
18 holes	Distance	376	502	374	327	187	500	106	416	462	430	373	201	393	572	396	401	178	543

Distance = Yards

P R O G R A M : ROLLING HILLS

Motivates with different combinations of Elevation. Time-based goal with 12 difficulty levels to choose from.

ROLLING HILLS Program Segments

(Segments last 30 seconds, segments 1-8 are repeated until selected time is reached)

	2:00	2:00									2:00	2:00
	WARM UP		1	2	3	4	5	6	7	8	COOL DOWN
Level 1	1.0	1.5	2.0	2.5	3.0	3.5	4.0	3.5	3.0	2.5	2.3	1.5
Level 2	1.3	1.9	2.5	3.0	3.5	4.0	4.5	4.0	3.5	3.0	2.6	1.8
Level 3	1.5	2.3	3.0	3.5	4.0	4.5	5.0	4.5	4.0	3.5	3.0	2.0
Level 4	1.8	2.6	3.5	4.0	4.5	5.0	5.5	5.0	4.5	4.0	3.4	2.3
Level 5	2.0	3.0	4.0	4.5	5.0	5.5	6.0	5.5	5.0	4.5	3.8	2.5
Level 6	2.3	3.4	4.5	5.0	5.5	6.0	6.5	6.0	5.5	5.0	4.1	2.8
Level 7	2.5	3.8	5.0	5.5	6.0	6.5	7.0	6.5	6.0	5.5	4.5	3.0
Level 8	2.8	4.1	5.5	6.0	6.5	7.0	7.5	7.0	6.5	6.0	4.9	3.3
Level 9	3.0	4.5	6.0	6.5	7.0	7.5	8.0	7.5	7.0	6.5	5.3	3.5
Level 10	3.3	4.9	6.5	7.0	7.5	8.0	8.5	8.0	7.5	7.0	5.6	3.8
Level 11	3.0	4.5	7.0	7.5	8.0	8.5	9.0	8.5	8.0	7.5	5.3	3.5
Level 12	3.3	4.9	7.5	8.0	8.5	9.0	9.5	9.0	8.5	8.0	5.6	3.8

(warm-up and cool-down last 4:00 minutes each)

CONDITIONING GUIDELINES

Always consult your physician before beginning an exercise program.

HOW OFTEN? (Frequency of Workouts)

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 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.

23

IMPORTANT PRECAUTIONS INTRODUCTION

ASSEMBLY

BEFORE YOU BEGIN

TREADMILL OPERATION

LIMITED TROUBLESHOOTING CONDITIONING WARRANTY & MAINTENANCE GUIDELINES

LS760T_Treadmill_Rev.1.4.indd 22-23 6/11/07 1:49:30 PM