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Manual de usuario Horizon Fitness, modelo ELITE SERIES 2.3E

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Nombre del archivo: 2.3E-4.3E_Rev.1.9.pdf

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The American Heart Association recommends working-out at a Target Heart Rate Zone of between 60% and 75% of your maximum heart rate. A beginner will want to workout in the 60% range while a more experienced exerciser will want to workout in the 70-75% range. See chart for reference. EXAMPLE: For a 42-year-old user: Find age along the bottom of the chart (round to 40), follow age column up to the target zone bar. Results: 60% of maximum Hear Rate = 108 Beats Per Minute, 75% of maximum Heart Rate = 135 Beat Per Minute. ALWAYS CONSULT YOUR PHYSICIAN BEFORE BEQINNINQ AN EXERCISE PROCRAM. STRETCHING STRETCH FIRST Before using your product, it is best to take a few minutes to do a few gentle stretching exercises. Stretching prior to exercise will improve flexibility and reduce chances of exercise related injury. Ease into each of these stretches with a slow gentle motion. Do not stretch to the point of pain. Make sure not to bounce while doing these stretches. 1. STANDING CALVE MUSCLE STRETCH Stand near a wall with the toes of your left foot about 18" from the wall, and the right foot about 12" behind the other foot. Lean forward, pushing against the wall with your palms. Keep your heels flat and hold this position for a count of 15 seconds. Make sure that you do not bounce while stretching. Repeat on the other side. 2. STANDING QUADRICEPS STRETCH Using a wall to provide balance, grasp your left ankle with your left hand and hold your foot against the back of your thigh for 15 seconds. Repeat with your right ankle and hand. 3. SITTING HAMSTRING & LOWER BACK MUSCLE STRETCH Sit on the floor with your legs together and straight out in front of you. Do not lock your knees. Extend your fingers towards your toes and hold for a count of 15 seconds. Make sure that you do not bounce while stretching. Sit upright again. Repeat one time. tips 0?) THE IMPORTANCE OF WARM UP & COOL DOWN WARMUP 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. 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 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. To make your personal exercise log book, photocopy the weekly and monthly log sheets, which are located on the following page and you can print them off of your computer by going to-. horizon fit ness, com/suides/weekivios. pdf horizon fit ness, com/suides/monthlvlos. pdf COOL DOWN ACHIEVING YOUR FITNESS GOALS KEEPING AN EXERCISE DIARY /Is your fitness improves, you can look back and see how far you’ve come! § et WEEKLY LOG SHEETS WEEK# WEEKLY GOAL DAY DATE DISTANCE CALORIES TIME COMMENTS SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY WEEKLY TOTALS : 14:53 CJ^C 0_«0 Q- i Jo <-o WEEK# WEEKLY GOA L DAY DATE DISTANCE CALORIES TIME COMMENTS SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY WEEKLY TOTALS : |S 5S 5=3 cog p ^fp si WEEK# WEEKLY GOA L DAY DATE DISTANCE CALORIES TIME COMMENTS SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY WEEKLY TOTALS : Ss 10/4/06 2:27:50PM WEEKLY LOG SHEETS y> <✓> WEEK# WEEKLY GOAL DAY DATE DISTANCE CALORIES TIME COMMENTS SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY ...