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22

INTRODUCTION

IMPORT

ANT

PRECAUTIONS

ASSEMBL

Y

BEFORE

YOU 
BEGIN

TREADMILL

OPERA

TION

LIMITED

W

ARRANTY

TROUBLESHOOTING

MAINTENANCE

CONDITIONING

GUIDELINES

2

INTRODUCTION

IMPORT

ANT

PRECAUTIONS

ASSEMBL

Y

BEFORE YOU 

BEGIN

TREADMILL OPERA

TION

CONDITIONING GUIDELINES

TROUBLESHOOTING & 

MAINTENANCE

LIMITED WARRANTY

STRETCH FIRST

Before  using  your  product,  it  is  best  to  take  a  few  minutes  doing  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 CALF 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 QUADRICEP 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.

. 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.

STRETCHING

TIPS

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.

THE IMPORTANCE OF WARM UP & COOL DOWN

ACHIEVING YOUR FITNESS GOALS

TIPS

TIPS

T90_Rev.1.5.indd   22-23

9/10/08   4:21:14 PM

Содержание HORIZON SERIES T90

Страница 1: ...HORIZON SERIES TREADMILL USER S GUIDE FOR MODEL T90 T90_Rev 1 5 indd 1 9 10 08 4 20 55 PM...

Страница 2: ...u need to get stronger and healthier faster Because we re committed to designing fitness equipment from the inside out we use only the highest quality components It s a commitment we back with one of...

Страница 3: ...NT The treadmill is not compatible with GFCI equipped outlets It is essential that your treadmill is used only indoors in a climate controlled room If your treadmill has been exposed to colder tempera...

Страница 4: ...s it is fully assembled and in the upright folded position with the lock latch secure Unpack the unit where it will be used The enclosed treadmill is equipped with high pressure shocks and may spring...

Страница 5: ...2 FLAT WASHERS D on the side Then bolt in place using 2 BOLTS B 2 SPRING WASHERS C and 2 ARC WASHERS E on the front Repeat on the other side Note On right CONSOLE MAST the CONSOLE WIRE must be thread...

Страница 6: ...B C Note Do not completely tighten any screws or bolts until step 5 is complete SCREW I 15 mm Qty 2 HARDWARE BAG 4 CONTENTS WATER BOTTLE HOLDER ASSEMBLY STEP 3 CONTINUED ATTENTION Please note assembl...

Страница 7: ...your feet on the side rails before starting the treadmill Start walking on the belt only after the belt has begun to move Never start the treadmill at a fast running speed and attempt to jump on SAFE...

Страница 8: ...using the belt to slip This is a normal and common adjustment To eliminate this slipping turn the treadmill off and tension both the rear roller bolts using the supplied Allen wrench turning them 1 4...

Страница 9: ...eed ARROW Keys Used to adjust speed in small increments 0 1 mph increments G QUICK SPEED KEYS Used to reach desired speed more quickly S P E E D 1 2 3 4 5 6 7 8 9 10 MPH MPH MPH MPH MPH MPH MPH MPH MP...

Страница 10: ...ing is on or will hinder the movement of the treadmill Plug in the power cord and turn the treadmill ON Stand on the side rails of the treadmill Attach the safety key clip to part of your clothing 1 2...

Страница 11: ...ned by your goals If you use your treadmill to prepare for a 5K run you will probably work out at a higher intensity than if your goal is general fitness Regardless of your long term goals always begi...

Страница 12: ...p 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 yo...

Страница 13: ...ave the machine on an extension cord or surge protector Confirm that the machine is not plugged into a GFCI equipped outlet or on a circuit that has a GFCI equipped outlet on it PROBLEM The running be...

Страница 14: ...ME LIFETIME Horizon Fitness warrants the frame against defects in workmanship and materials for the lifetime of the original owner The frame is defined as the welded metal base of the unit and does no...

Страница 15: ...gineered in the U S A Made in China 1 6 2 0 L a n d m a r k D r i v e C o t t a g e G r o v e W I 5 3 5 2 7 T e l 1 8 0 0 2 4 4 4 1 9 2 DO NOT RETURN TO THE RETAILER if you have any problems during as...

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