2
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
iPod
®
Docking Station
iPod
®
Dock Inserts
Note: Dock insert sizes
vary for each iPod.
USING
NON-iPod
®
MP3 / CD PLAYERS
ENTERTAINMENT INFORMATION
The Horizon Performance iPod Docking Station is the entertainment solution for your workouts.
Various models of iPod with a dock connector can fit with the use of the included inserts.
Using Your iPod Docking Station (iPod not included)
Remove rubber plug from bottom of
DOCKING STATION
.
Place the insert that fits your
iPod
model into the
DOCKING
STATION
.
NOTE: Dock inserts will not fit all of the way to the bottom of the docking station.
Plug in your
iPod
by matching the dock connector pin on the treadmill with the dock connector
on your
iPod
. NOTE: If you want to connect a different sized
iPod
, simply lift out the insert and replace
with a new one.
Once you have connected the iPod to the Docking Station, please allow 2 minutes for the iPod and
Docking Station to sync up before it will be fully functional.
Use your
iPod
dial to adjust volume and song settings. If you cannot adjust volume using the iPod vol-
ume dial, use the
+/- WORKOUT QUICK KEYS / iPod VOLUME KEYS
on the keypad. NOTE: If you don’t
want to use the speakers, you can plug your headphones into the
AUDIO
OUT
JACK
at the bottom of the
CONSOLE
.
Replace the rubber plug into the bottom of the
DOCKING
STATION
when the station is not in use.
NOTE: iPod audio will not play through speakers if audio adaptor cable is plugged in while iPod is in the
DOCKING
STATION
.
1)
2)
3)
)
)
USING
iPod
®
AUDIO PLAYER
Using Speaker/MP3 Audio Function
Leave
RUBBER PLUG
at bottom of Docking Station.
To hold your MP3 player in place in the Docking Station, use the
UNIVERSAL MP3 PLAYER INSERT
.
Note: Only iPods are compatible with the
CONNECTOR
PIN
in the iPod
Docking station.
Connect the included Audio
ADAPTOR
cable to the
AUDIO
IN
JACK
on the
top of the CONSOLE and the
HEADPHONE
JACK
on your CD / MP3 player.
Use your CD / MP3 player buttons to adjust song settings.
NOTE: If you don’t want to use the speakers, you can plug your headphones into the AUDIO OUT JACK at
the bottom of the
CONSOLE
.
Remove the
AUDIO
ADAPTOR
CABLE
when not in use.
A)
B)
C)
D)
E)
Universal MP3 Player Dock Insert
Universal MP3 Player
Dock Insert
ALWAYS CONSULT YOUR PHYSICIAN BEFORE BEGINNING AN ExERCISE PROGRAM.
HOW OFTEN? (Frequency of Workouts)
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
exercise 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 breakfast, 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 schedule, and a
time when you won’t be interrupted. 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? (Duration of Workouts)
For aerobic exercise benefits, it’s recommended that you exercise from between 24 and 60 minutes per session.
But start slowly and gradually increase your exercise 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 session 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.
HOW HARD? (Intensity of Workouts)
How hard you workout is also determined 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 begin an exercise program at low intensity. Aerobic exercise does not have to be painful to be beneficial!
There are two ways to measure your exercise intensity. The first is by monitoring your heart rate (using the grip
pulse handlebars or a wireless chest transmitter - may be sold separately), and the second is by evaluating your
perceived exertion level (this is simpler than it sounds!).
PERCEIVED ExERTION LEVEL
A simple 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 these warning signs of overexertion.
CONDITIONING GUIDELINES
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