Horizon Fitness Endurance 200, Руководство пользователя, Страница: 9 / 34

MOVING
Your Horizon Fitness elliptical trainer has a pair of transport wheels built into the
front of the frame. With the treadmill in the folded position and bracing one foot
against the front foot tube, carefully pull back on the console mast and roll the
elliptical to the desired position.
CAUTION!
Our elliptical trainers are well built and heavy, weighing up to
200lbs.! Use care and additional help if necessary when moving.
FOOT POSITION
When using your elliptical trainer, you may notice that your heel raises off of the
foot pad. This is a natural walking or running motion and you should not try to
prevent this.
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Always consult your physician before beginning an exercise program.
HOW OFTEN?
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 exer-
cise 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 your shower, 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 sched-
ule, and a time when you won’t be interrupted. If you are 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?
For aerobic exercise benefits, it’s recommended that you exercise from between
24 and 32 minutes per session. But start slowly and gradually increase your exer-
cise 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 ses-
sion 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.
E X E R C I S E G U I D E L I N E S
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