Horizon Fitness RC-30 - Manual (Page 15)

BEFORE
YOU
BEGIN
2
INTRODUCTION
IMPORT
ANT
PRECAUTIONS
ASSEMBL
Y
BEFORE
YOU
BEGIN
BIKE
OPERA
TION
LIMITED
W
ARRANTY
TROUBLESHOOTING
&
MAINTENANCE
CONDITIONING
GUIDELINES
ASSEMBL
Y
BIKE
OPERA
TION
BEFORE YOU
BEGIN
ASSEMBL
Y
2
INTRODUCTION
IMPORT
ANT
PRECAUTIONS
BIKE
OPERA
TION
CONDITIONING GUIDELINES
TROUBLESHOOTING &
MAINTENANCE
LIMITED WARRANTY
CONDITIONING GUIDELINES
ASSEMBL
Y
1) Select CUSTOM PROGRAM using the ARROW KEYS and press ENTER.
2)
Set TIME using the ARROW KEYS and press ENTER.
• IF THE PROGRAM IS PREVIOUSLY STORED – After you set the time and press START/STOP the previously
stored program will begin.
3) Set WEIGHT using the ARROW KEYS and press ENTER
4)
After WEIGHT is set press ENTER to save the program and USER’S WEIGHT into memory.
) Set the RESISTANCE PROFILES using the ARROW KEYS and press ENTER after each RESISTANCE PROFILE
is set to the desired level (repeat until all 15 segments are chosen).
*NOTE: If START is pressed it will take you back to previous segment.
)
Press START or ENTER to begin the program.
*NOTE: To reset the memory press and hold the ENTER button for 5 seconds.
SELECTING CUSTOM PROGRAMS
1) Select THR ZONE using the UP/DOWN ARROW KEYS and press ENTER.
2) Set WEIGHT using ARROW KEYS and press ENTER.
3) Set TARGET HR.
The HEART RATE window will flash showing the default target heart rate of 80 beats per minute. Select
your target heart rate (from the chart on page 30) using the UP / DOWN KEYS and press ENTER.
*NOTE: Target heart rate is selected in multiples of 5 beats.
4) Set TIME using ARROW KEYS and press ENTER.
) Press the ENTER or START key to start workout.
NOTES:
1) There is a 4-minute warm-up built into this program at level 1 resistance.
2) After 4 minutes the resistance will automatically adjust to bring your heart rate within 5 beats of the
target number you selected at the beginning of the program.
3) If there is no Heart Rate detected, the unit will not change resistance levels up or down.
4) If your Heart Rate is 25 beats over your Target Zone the program will shut down.
SELECTING A THR ZONE PROGRAM
ALWAYS CONSULT YOUR PHYSICIAN BEFORE BEGINNING AN ExERCISE PROGRAM.
HOW OFTEN? (Frequency of Workouts)
The American Heart Association recommends that you exercise at least 3 to 4 days per week to maintain
cardiovascular fitness. If you have other goals such as weight or fat loss, you will achieve your goal faster with
more frequent exercise. Whether it’s 3 days or 6 days, remember that your ultimate goal should be to make
exercise a lifetime habit. Many people are successful staying with a fitness program if they set aside a specific
time of day to exercise. It doesn’t matter whether it’s in the morning before breakfast, during lunch hour or while
watching the evening news. What’s more important is that it’s a time that allows you to keep a schedule, and a
time when you won’t be interrupted. To be successful with your fitness program, you have to make it a priority in
your life. So decide on a time, pull out your day planner and pencil in your exercise times for the next month!
HOW LONG? (Duration of Workouts)
For aerobic exercise benefits, it’s recommended that you exercise from between 24 and 60 minutes per session.
But start slowly and gradually increase your exercise times. If you’ve been sedentary during the past year, it may
be a good idea to keep your exercise times to as little as five minutes initially. Your body will need time to adjust
to the new activity. If your goal is weight loss, a longer exercise session at lower intensities has been found to
be most effective. A workout time of 48 minutes or more is recommended for best weight loss results.
HOW HARD? (Intensity of Workouts)
How hard you workout is also determined by your goals. If you use your machine to prepare for a 5K workout,
you will probably work out at a higher intensity than if your goal is general fitness. Regardless of your long
term goals, always begin an exercise program at low intensity. Aerobic exercise does not have to be painful to
be beneficial! There are two ways to measure your exercise intensity. The first is by monitoring your heart rate
(using the grip pulse handlebars or a wireless chest transmitter - may be sold separately), and the second is by
evaluating your perceived exertion level (this is simpler than it sounds!).
PERCEIVED ExERTION LEVEL
A simple way to gauge your exercise intensity is to evaluate your perceived exertion level. While exercising, if you
are too winded to maintain a conversation without gasping, you are working out too hard. A good rule of thumb
is to work to the point of exhilaration, not exhaustion. If you cannot catch your breath, it’s time to slow down.
Always be aware of these warning signs of overexertion.
CONDITIONING GUIDELINES
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