STRENTCH FIRST
Before using your Horizon Fitness product, it is best to take a few minutes doing a few
gentle stretching exercises. Stentching 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.
WALL PUSH
Stand near a wall with the toes of one foot about 18" from the wall, and the other 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 strentching. Alternate positions of your feet and repeat for
a total of 8 repetitions.
STANDING QUADRICEPS STRENTCH
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 a count of 15 seconds. Repeat with your right
ankle and hand, and continue alternating for a total of 8 repetitions.
SEATED TOE TOUCH
Sit on the floow 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 for a total
of 8 repetitions.
D E V E L O P I N G A F I T N E S S P R O G R A M
EVERY MONTH
•
Inspect all assembly bolts and pedals on the machine for proper tightness.
HOW HARD?
How hard you workout is also determined by your goals. If you use your Horizon Fitness
Elliptical Trainer to prepare for a 5K run, you will probably work out at a higher intensi-
ty 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
beneficia! There are two ways to measure your exercise intensity. The first is by monitor-
ing your heart rate (see page 21), and the second is by evaulating your perceived exer-
tion level (this is simpler than it sounds!).
Note:
Always consult your physician before beginning an exercise program.
PERCEIVED EXERTION LEVEL
The second and simpler 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 other warning signs of overexertion.
27
SEMI-RECUMBENT SERIES
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 muscles.
THE IMPORTANCE OF WARM UP AND COOL DOWN
SEMI-RECUMBENT SERIES
28
Содержание Semi-recumbent
Страница 1: ......
