Horizon Fitness E701 - Manual (Page 13)

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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*14
5*14
WEEK # WEEKLY GOAL
WEEKLY TOTALS :
DAY
SUNDAY
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
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
SATURDAY
DATE DISTANCE CALORIES TIME COMMENTS
E701_Rev.1.8.indd 24-25 9/10/08 11:05:43 AM