Horizon Fitness RC-40, RC-30 manual Target Heart Rate Zone Chart, P S Stretching, Stretch First

INTRODUCTION

TARGET HEART RATE ZONE CHART

T I P S STRETCHING

INTRODUCTION

IMPORTANT PRECAUTIONS

ASSEMBLY

BEFORE YOU BEGIN

BIKE OPERATION

What is Target Heart Rate Zone?

Target Heart Rate Zone tells you the number of times per minute your heart needs to beat to achieve a desired workout effect. It is represented as a percentage of the maximum number of times your heart can beat per minute. Target Zone will vary for each individual, depending on age, current level of conditioning, and personal fitness goals. The American Heart Association recommends working-out at a Target Heart Rate Zone of between 60% and 75% of your maximum heart rate. A beginner will want to workout in the 60% range while a more experienced exerciser will want to workout in the 70-75% range. See chart for reference.

100%
75%	15
	0	14
		6	14
60%	T		3
				9
	12	A		13	13
			R
	0	11		G	5	13
MINUTE		7	11	E			12
			4	11	T		8	12
				1	10	Z		4	12
							O
PER					8	10		N		0	11
						5					6
							2		E
BEATS							10	99
									97
											93

AGE 20 25 30 35 40 45 50 55 60 65

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 left ankle with your left hand and hold your foot against the back of your thigh for 15 seconds. Repeat with your right ankle and hand.

IMPORTANT PRECAUTIONS

ASSEMBLY

BEFORE YOU BEGIN

BIKE OPERATION

CONDITIONING TROUBLESHOOTING LIMITED

GUIDELINES & MAINTENANCE WARRANTY

30

example:

For a 42-year-old user: Find age along the bottom of the chart (round to 40), follow age column up to

the target zone bar. Results: 60% of maximum Hear Rate = 108 Beats Per Minute, 75% of maximum Heart Rate = 135 Beat Per Minute.

Always consult your physician before beginning an exercise program.

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.

31

LIMITED TROUBLESHOOTING CONDITIONING WARRANTY & MAINTENANCE GUIDELINES

RC-30_RC-40_Rev.1.3.indd 30-31 7/11/07 1:34:57 PM