Horizon Fitness T500 manual P S Achieving Your Fitness Goals, Keeping AN Exercise Diary

INTRODUCTION
	T I P S	STRETCHING
IMPORTANT	STRETCH FIRST
	Before using your product, it is best to take a few minutes doing a few gentle stretching exercises.
PRECAUTIONS
	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
ASSEMBLY	bounce while doing these stretches.
		1. STANDING CALF MUSCLE STRETCH
YOU		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
BEFORE
		count of 15 seconds. Make sure that you do not bounce while stretching.
BEGIN		Repeat on the other side.
TREADMILL OPERATION	Using a wall to provide balance, grasp your left ankle
	2. STANDING QUADRICEP STRETCH
	with your left hand and hold your foot against the back
	of your thigh for 15 seconds. Repeat with your right
GUIDELINES	ankle and hand.
CONDITIONING
		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
MAINTENANCE
		count of 15 seconds. Make sure that you do not bounce while stretching. Sit
		upright again. Repeat one time.
TROUBLESHOOTING
LIMITED
WARRANTY	24

T I P S 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.

T I P S 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 hi 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 following pages, 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!

25

IMPORTANT PRECAUTIONS INTRODUCTION

ASSEMBLY

BEFORE YOU BEGIN

TREADMILL OPERATION

LIMITED TROUBLESHOOTING CONDITIONING WARRANTY & MAINTENANCE GUIDELINES

T500_Treadmill_Rev.1.7.indd 24-25

4/23/07 10:08:27 AM