Horizon Fitness HORIZON EX-77 - Manual (Page 12)

BEFORE
YOU
BEGIN
22
INTRODUCTION
IMPORT
ANT
PRECAUTIONS
ASSEMBL
Y
BEFORE
YOU
BEGIN
ELLIPTICAL OPERA
TION
LIMITED
W
ARRANTY
TROUBLESHOOTING
&
MAINTENANCE
CONDITIONING
GUIDELINES
ASSEMBL
Y
ELLIPTICAL OPERA
TION
BEFORE YOU
BEGIN
ASSEMBL
Y
2
INTRODUCTION
IMPORT
ANT
PRECAUTIONS
ELLIPTICAL OPERA
TION
CONDITIONING GUIDELINES
TROUBLESHOOTING &
MAINTENANCE
LIMITED WARRANTY
CONDITIONING GUIDELINES
ASSEMBL
Y
SELECTING CUSTOM PROGRAMS
PROGRAM: ROLLING
MANUAL
INTERVALS
ROLLING
WEIGHT LOSS
GOLF COURSE
RACE
CUSTOM 1
CUSTOM 2
THR ZONE 1
THR ZONE 2
VALLEY
TOUR
PEAK
INTERVALS
MOUNTAIN
CLIMB
MANUAL
INTERVALS
ROLLING
WEIGHT LOSS
GOLF COURSE
RACE
CUSTOM 1
CUSTOM 2
THR ZONE 1
THR ZONE 2
VALLEY
TOUR
PEAK
INTERVALS
MOUNTAIN
CLIMB
PROGRAM: MOUNTAIN
MANUAL
INTERV ALS
ROLLING
WEIGHT LOSS
GOLF COURSE
RACE
CUSTOM 1
CUSTOM 2
THR ZONE 1
THR ZONE 2
VALLEY
TOUR
PEAK
INTERV ALS
MOUNTAIN
CLIMB
PROGRAM: REVERSE TRAIN
Program cues you to pedal forward (F) and backwards (R) for an exciting and challenging workout.
PROGRAM SEGMENTS - REPEAT
SECONDS 60 60 60 60 30 45 60 30 90 60 30 45 60 30
F or R WARM UP F R F R F R F R F R
SEGMENT 1 2 3 4 5 6 7 8 9 10 11 12 13 14
LEVEL 1 1 1 2 5 4 5 3 4 5 3 4 5 3
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WARM-UP PROGRAM SEGMENTS - REPEAT
SECONDS 60 60 60 60 60 60 60 60 60 60 60 60 60 60
SEGMENTS 1 2 3 4 5 6 7 8 9 10 11 12 13 14
LEVEL 1 1 2 2 1 2 3 4 5 5 4 3 2 1
INCLINE 0 0 0 0 5 5 10 10 20 20 10 10 5 5
WARM-UP PROGRAM SEGMENTS - REPEAT
SECONDS 60 60 60 60 30 30 30 30 30 30 30 30 30 30
SEGMENTS 1 2 3 4 5 6 7 8 9 10 11 12 13 14
LEVEL 1 1 2 2 3 4 5 6 7 8 7 6 5 4
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
NOTE: Charts shown at medium level.
NOTE: Charts shown at medium level.
NOTE: Charts shown at medium level.
Press CUSTOM 1 or CUSTOM 2.
Press SELECT GOAL to select time, distance, or calories goal. The LED will light up next to the goal
selected. Press ENTER to select desired goal. A new goal must be selected each time a custom program is
selected.
Set each resistance profile by using the UP/DOWN ARROWS and press ENTER. Repeat for all 15 resistance profiles.
Set each incline profile by using the UP/DOWN ARROWS and press ENTER. Repeat for all 15 incline profiles.
After the last incline profile has been set, press ENTER or START and the program will begin.
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