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THE IMPORTANCE OF WARM UP AND COOL DOWN
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 Horizon
Fitness product at a slow pace.

COOL DOWN

Never stop exercising suddenly! A cool-down period 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 on page 34 to loosen and relax your mus-
cles.

35

Warm Up & Cool Down

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Содержание ELITE SERIES 2.1R

Страница 1: ...ELITE SERIES 2 1R 3 1R Recumbent User s Guide...

Страница 2: ...URES DISPLAY 2 1R 3 1R 12 PROGRAM PROFILES 19 PROGRAM CHARTS 20 USING YOUR RACE PROGRAM 23 USING YOUR THR ZONE PROGRAMS 1 2 24 USING YOUR CUSTOM USER PROGRAMS 1 2 25 TROUBLESHOOTING MAINTENANCE PROCED...

Страница 3: ...ng Do not remove the recumbent bike s side covers Service should be performed only by an authorized Horizon Fitness service provider Never operate this recumbent bike if it has a damaged cord or plug...

Страница 4: ...andlebars while exercising mount ing or dismounting the machine OPERATION It is essential that your recumbent bike is used only indoors in a climate controlled room If your recumbent bike has been exp...

Страница 5: ...mbly instructions must be reviewed and corrective actions should be taken Before proceeding find your recumbent bike s serial number and model name located on the front foot tube and enter it in the s...

Страница 6: ...develop the exercise habit Your new Horizon Fitness recum bent bike will help you eliminate the obstacles that prevent you from getting in your exercise time Inclement weather and darkness won t inter...

Страница 7: ...S COULD RESULT IN INJURY Place your recumbent on a level flat surface It is recommended that you place a protective covering on your floor PARTS 1 Rear Foot Tube 1 Handlebar 1 Seat Rail 1 Seat Rail Bo...

Страница 8: ...8 B 40mm Bolt Quantity 8 A 20mm Bolt Quantity 2 D 15mm Bolt Quantity 10 C Arc Washer Quantity 8 HARDWARE 2 1R 3 1R...

Страница 9: ...Both pedals are labeled L for left and R for right To tighten turn the left pedal COUNTER CLOCKWISE and the right pedal CLOCKWISE STEP 5 ATTACH SEAT RAIL TO BASE FRAME Note Slide seat post and seat ra...

Страница 10: ...foot tube LEVELING The recumbent bike should be level for optimum use Once you have placed the recumbent bike where you intend to use it raise or lower the adjustable leveler located under the rear p...

Страница 11: ...of the frame To move firmly grasp the vertical seat post and one of the side handlebars Carefully lift and roll Note Your console may very from the above diagram CAUTION Our recumbent bikes are well b...

Страница 12: ...ICK START UP Simply press the Start button to begin exercising The console will automatically start counting RESET Press and hold the Stop button to reset the recumbent 2 1R VIEW 12 Console Features D...

Страница 13: ...and press START to begin CHOOSING A RESISTANCE At any time during your workout you can change your resistance by adjusting the tension knob locat ed on the console mast The resistance levels vary from...

Страница 14: ...rkout displayed when contact is made with both grips Pulse can only be viewed while on the pulse screen CALORIES Shown as total accumulated calories burned during your work out RPM Shown as Revolution...

Страница 15: ...y press the Start button to begin exercising The console will automatically default to the Manual program unless another program is selected RESET Press and hold the Stop button to reset the elliptica...

Страница 16: ...during your workout 10 00 8 4 Distance Speed Distance Speed 310 CALORIES Shown as total accumulated calories burned during your work out 60 RPM Shown as Revolutions per Minute Improve striding techniq...

Страница 17: ...the most difficult WATTS A measurement of your energy expenditure May be used to evaluate and quantify your fitness progress over time 160 PULSE Shown as Beats per Minute You can monitor your heart ra...

Страница 18: ...stance level flashing press the quick resistance or up down buttons to adjust your resistance level Press Select to choose the Time FINISHING YOUR WORKOUT Press the Stop button to pause your workout p...

Страница 19: ...ing zone P5 TOUR Simulates a gradual hill climb to strengthen your leg muscles and improve your cardiovascular health P6 RACE A great motivational program for competitive individuals that allows the...

Страница 20: ...10 4 10 4 10 4 10 4 10 4 10 4 3 2 Level 7 2 3 5 11 5 11 5 11 5 11 5 11 5 11 5 11 5 3 2 Level 8 3 3 5 12 5 12 5 12 5 12 5 12 5 12 5 12 5 3 3 Level 9 3 3 6 13 6 13 6 13 6 13 6 13 6 13 6 13 6 3 3 Level...

Страница 21: ...5 6 6 5 4 3 3 4 3 2 Level 3 4 5 7 7 6 5 4 4 5 6 7 7 6 5 4 4 5 4 3 Level 4 4 6 8 8 7 6 5 5 6 7 8 8 7 6 5 5 6 5 3 Level 5 5 7 9 9 8 7 6 6 7 8 9 9 8 7 6 6 7 5 4 Level 6 5 8 10 10 9 8 7 7 8 9 10 10 9 8 7...

Страница 22: ...istance 170 254 339 256 113 387 91 351 333 433 375 205 405 575 400 410 180 135 360 Level 6 Resistance 4 6 8 9 8 10 8 9 10 430 8 10 8 9 9 8 6 4 distance 170 255 340 295 129 466 97 369 431 435 380 208 4...

Страница 23: ...be broken up into 16 segments The first segment will be dedicated to a WARM UP which will be half of the selected pace Speed The middle segments will consist of the Race with the last segment dedicat...

Страница 24: ...e levels to get you to your target pulse zone 4 After the 5 minute warm up period the resistance levels will increase gradually to get the user to the selected target THR zone Once the user is at the...

Страница 25: ...or Down button and press Enter You will need to select a speed for all 15 segments pressing Enter after each segment 4 Once you have chosen your desired resistance level for all 15 segments press Sta...

Страница 26: ...et 3 1R only WARNING To remove power from the semi recumbent bike the power cord must be disconnected from the wall outlet 3 1R only Never use solvents as they can cause damage to the semi recumbent b...

Страница 27: ...easy SOLUTION Reset the console and allow the resistance to reset to the default position Restart the console and retry the resistance levels 3 1R only HEART RATE TROUBLESHOOTING PROBLEM There is no h...

Страница 28: ...onstantly holding the heart rate grips while exercising When you are breathing heavily during a workout When your hands are constricted by wearing a ring When your hands are dry or cold Try moistening...

Страница 29: ...om because there is generally more back ground noise than in your home Also there will be less reverberation on a carpeted concrete floor than on a wood overlay floor Sometimes a heavy rubber mat will...

Страница 30: ...s that it s a time that allows you to keep a schedule and a time when you won t be inter rupted If you are to be successful with your fitness program you have to make it a priority in your life So dec...

Страница 31: ...s by monitoring your heart rate see page 17 and the second is by eval uating your perceived exertion level this is simpler than it sounds Note Always consult your physi cian before beginning an exerci...

Страница 32: ...erratic readout if consistently holding the handlebars TELEMETRIC CHEST TRANSMITTER Prior to wearing the chest transmitter on your chest moisten the two rubber electrodes with water Center the chest...

Страница 33: ...ican Heart Association recommends working out at a Target Heart Rate Zone of between 60 and 75 of your maximum heart rate See the chart below for convenient reference EXAMPLE for a 42 year old user fi...

Страница 34: ...flat and hold this position for a count of 15 seconds Make sure that you do not bounce while stretching Alternate positions of your feet and repeat for a total of 8 repetitions STANDING QUADRICEPS ST...

Страница 35: ...e sure that you warm up on your Horizon Fitness product at a slow pace COOL DOWN Never stop exercising suddenly A cool down period allows your heart to readjust to the decreased demand Make sure that...

Страница 36: ...rable 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 Lon...

Страница 37: ...37 Weekly Log Sheets...

Страница 38: ...38 Monthly Log Sheets...

Страница 39: ...e recumbent bike as sold The warranty does not apply to damage or failure due to accident abuse corrosion discoloration of paint or plastic or neglect Horizon Fitness shall not be responsible for inci...

Страница 40: ...HORIZON FITNESS 800 BURTON BOULEVARD DEFOREST WI 53532 Phone 1 800 244 4192 Fax 1 608 842 1660 www horizonfitness com Elite Series Rev 1 3...

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