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Horizon Fitness S.Class Series5 D E V E L O P I N G A F I T N E S S P R O G R A M, Stretch First

Models: S.Class Series5

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D E V E L O P I N G A F I T N E S S P R O G R A M

D E V E L O P I N G A F I T N E S S P R O G R A M

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 exercise will improve flexi- bility 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 position 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 sec- onds. Make sure that you do not bounce while stretching. Sit upright again. Repeat for a total of 8 repetitions.

T H E I M P O R T A N C E O F W A R M U P

A N D C O O L D O W N

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 Horizon Fitness product at a slow pace.

COOL DOWN

Never stop exercising suddenly! A cool-down period 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 stretch- ing exercises listed above to loosen and relax your muscles.

S.Class Series

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Horizon Fitness S.Class Series5 manual D E V E L O P I N G A F I T N E S S P R O G R A M, Stretch First, Wall Push, Warm Up

Contents

S E R I E S S.ClassTREADMILL OWNER’S GUIDE LIMITED HOME USE WARRANTY T A B L E O F C O N T E N T SS.Class Series LIMITED HOME USE WARRANTYSAVE THESE INSTRUCTIONS I M P O R T A N T S A F E T Y I N S T R U C T I O N SS.Class Series GROUNDING INSTRUCTIONSCHILDREN CLEANINGOTHER SAFETY TIPS FOR YOUR HORIZON FITNESS TREADMILL OPERATIONIMPORTANT PLEASE READ BEFORE USE ASSEMBLYS.Class Series ENTER YOUR SERIAL NUMBER IN BOX BELOW WARRANTY REGISTRATIONSERIAL NUMBER AND MODEL NAME LOCATION S.Class SeriesFOOT LOCK-LATCH FOLDINGMOVING S.Class SeriesLEVELING TURN POWER ONSAFETY KEY DO NOT STAND ON THE BELTCONSOLE K N O W Y O U R T R E A D M I L LWATER BOTTLE HOLDERQUICK START UP RESETG E T T I N G S T A R T E D PAUSECHOOSING THE TIME P R O G R A M M I N GD I S P L A Y FINISHING A WORKOUTDISTANCE SPEEDELEVATION PULSE/LAPSEND CAP TSC3, TSC4, TSC5CONSOLE WATER BOTTLE HOLDER TRANSPORT WHEEL RUNNING BELTG E T T I N G S T A R T E D TSC3, TSC4, TSC5RESET QUICK START UPCHANGING THE SPEED AND ELEVATION QUICK SPEED KEYSTSC3, TSC4, TSC5 TSC3, TSC4, TSC5 CHOOSING A PROGRAMCHOOSING THE LEVEL CHOOSING THE TIMETSC3, TSC4, TSC5 PULSED I S P L A Y SELECTD I S P L A Y PROGRAM PROFILELAP PROFILE TSC3, TSC4, TSC5RICOCHET P R O G R A M P R O F I L E SMANUAL BOOMERANGTHR ZoneTM PYRAMIDROAD RACER EXPEDITION 1 USER PROGRAMTSC3, TSC4, TSC5 RICOCHET Speed chages time defaults to 30 minutesBOOMERANG Speed changes time defaults to 30 minutes LevelTSC3, TSC4, TSC5 SPIRAL BURNER Elevation changes time defaults to 30 minutesRAPID CLIMB Elevation and speed changes time defaults to 30 minutes LevelPYRAMID Elevation and speed changes time defaults to 30 minutes S.Class SeriesU S I N G Y O U R R O A D R A C E R P R O G R A M S.Class SeriesTSC5 MODEL ONLY CHEST STRAP TRANSMITTER PLACEMENT AND MOISTENING THE ELECTRODESU S I N G Y O U R T H R Z o n e T M P R O G R A M TSC5TELEMETRIC CHEST TRANSMITTER TARGET ZONEHEART RATE HANDLEBARS S.Class SeriesU S I N G Y O U R E X P E D I T I O N P R O G R A M S.Class SeriesH E A R T R A T E T R O U B L E S H O O T I N G T R O U B L E S H O O T I N G Y O U R T R E A D M I L LS.Class Series problem, discontinue use and turn the power off If the above troubleshooting section does not remedy theS.Class Series HOW DO I CLEAN MY HORIZON FITNESS TREADMILL? WHEN SHOULD I BE WORRIED ABOUT A NOISE?WHAT KIND OF ROUTINE MAINTENANCE IS REQUIRED? C O M M O N P R O D U C T Q U E S T I O N SIF THE BELT IS TOO FAR TO THE LEFT SIDE TENSIONING THE BELTCENTERING THE BELT IF THE BELT IS TOO FAR TO THE RIGHT SIDEEVERY WEEK M A I N T E N A N C E P R O C E D U R E SAFTER EACH USE DAILY EVERY MONTHHOW LONG? E X E R C I S E G U I D E L I N E SHOW OFTEN? HOW HARD?STRETCH FIRST D E V E L O P I N G A F I T N E S S P R O G R A MT H E I M P O R T A N C E O F W A R M U P A N D C O O L D O W N WALL PUSHWeight Loss A C H I E V I N G Y O U R F I T N E S S G O A L SKEEPING AN EXERCISE DAIRY Weight MaintenanceW E E K L Y L O G S H E E T S.Class SeriesM O N T H L Y L O G S H E E T S.Class SeriesTSC2, TSC3 TSC2 & TSC3L I M I T E D H O M E U S E W A R R A N T Y FRAME LIFETIMEL I M I T E D H O M E U S E W A R R A N T Y TSC4 & TSC5TSC4, TSC5 FRAME LIFETIMEHorizon Fitness