Horizon Fitness E701 User Manual download pdf (Page 13)

BEFORE

YOU BEGIN

INTRODUCTION

IMPORTANT

PRECAUTIONS

ASSEMBLY

BEFORE

YOU BEGIN

ELLIPTICAL

OPERATION

LIMITED

WARRANTY

TROUBLESHOOTING

& MAINTENANCE

CONDITIONING

GUIDELINES

ASSEMBLY

CONDITIONING

GUIDELINES

BEFORE

YOU BEGIN

ASSEMBLY

INTRODUCTION

IMPORTANT

PRECAUTIONS

ELLIPTICAL

OPERATION

CONDITIONING

GUIDELINES

TROUBLESHOOTING

& MAINTENANCE

LIMITED

WARRANTY

CONDITIONING

GUIDELINES

ASSEMBLY

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.

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 high 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 logs on the following page.

As your fitness improves, you can look back and see how far you’ve come!

THE IMPORTANCE OF WARM UP & COOL DOWN

ACHIEVING YOUR FITNESS GOALS

5 * 1 4

WEEK # WEEKLY GOAL

WEEKLY TOTALS :

DAY

SUNDAY

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SAT URDAY

DATE DISTANCE CALORIES TIME COMMENTS

MONTH MONTHLY GOAL

MONTHLY TOTALS :

WEEK # DISTANCE CALORIES TIME

WEEKLY LOGS

MONTHLY LOGS

WEEK # WEEKLY GOAL

WEEKLY TOTALS :

DAY

SUNDAY

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SAT URDAY

DATE DISTANCE CALORIES TIME COMMENTS

E701_Rev.1.8.indd 24-25 9/10/08 11:05:43 AM

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Horizon Fitness E701 User Manual Page 13

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