Horizon Fitness AT1501 User Manual download pdf (Page 15)

BEFORE

YOU BEGIN

INTRODUCTION

IMPORTANT

PRECAUTIONS

ASSEMBLY

BEFORE

YOU BEGIN

ASCENT TRAINER

OPERATION

LIMITED

WARRANTY

TROUBLESHOOTING

& MAINTENANCE

CONDITIONING

GUIDELINES

ASSEMBLY

CONDITIONING

GUIDELINES

CONDITIONING

GUIDELINES

ASSEMBLY

BEFORE

YOU BEGIN

INTRODUCTION

IMPORTANT

PRECAUTIONS

ASCENT TRAINER

OPERATION

CONDITIONING

GUIDELINES

TROUBLESHOOTING

& MAINTENANCE

LIMITED

WARRANTY

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.

THE IMPORTANCE OF A WARM-UP & COOL DOWN

T I P S

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!

•

ACHIEVING YOUR FITNESS GOALS

T I P S

WEEKLY L OG SHEE TS

W EE K # W EE K LY G OA L

W EE K LY T OT A L S :

D AY

S U N D AY

M O N D AY

T U E S D AY

W E D N E S D AY

T H U R S D AY

F R I D AY

S ATU R D AY

D AT E DI S T A N C E C A L OR I E S T IM E C O M ME N T S

W EE K # W EE K LY G OA L

W EE K LY T OT A L S :

D AY

S U N D AY

M O N D AY

T U E S D AY

W E D N E S D AY

T H U R S D AY

F R I D AY

S ATU R D AY

D AT E DI S T A N C E C A L OR I E S T IM E C O M ME N T S

W EE K # W EE K LY G OA L

W EE K LY T OT A L S :

D AY

S U N D AY

M O N D AY

T U E S D AY

W E D N E S D AY

T H U R S D AY

F R I D AY

S ATU R D AY

D AT E DI S T A N C E C A L OR I E S T IM E C O M ME N T S

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Horizon Fitness AT1501 User Manual Page 15

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