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Фрагмент инструкции
Never use solvents, as they can cause damage to the upright bike. • Inspect the power cord. If the power cord is damaged, contact Horizon Fitness. • Make sure the power cord is not underneath the upright bike or in any other area where it can become pinched or cut. EVERY WEEK Clean underneath the upright bike, following these steps: • Turn off the upright bike with the on/off switch. (Elite 3.0B only) • Then unplug the power cord at the wall outlet. (Elite 3.0B only) • Move the upright bike to a remote location. • Wipe or vacuum any dust particles or other objects that may have accumulated underneath the upright bike. • Return the upright bike to its previous position. EVERY MONTH • Inspect all assembly bolts and pedals on the machine for proper tightness. 26ELITESERIES HOW HARD? How hard you workout is also determined by your goals. If you use your Horizon Fitness to prepare for a 5K run, you will probably work out at a higher intensity 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! ways to measure your exercise intensity. The first is by monitoring your heart rate (see page 20), and the second is by evaluating your perceived exertion 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. 27ELITESERIES DEVELOPING TIPS STRETCH FIRST Before using your Horizon Fitness 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. 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 stretching. Alternate positions of your feet and repeat for a total of 8 repetitions. STANDING QUADRICEPS 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 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 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 for a total of 8 repetitions. 28ELITESERIES THE IMPORTANCE AND COOL 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 28 to loosen and relax your muscles. 29ELITESERIES ACHIEVING An important step in developing a long term fitness program is to determine your goals. Is your primary goal for exercising on your Horizon Fitness upright bike to lose weight? Improve muscle? Burn 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 - Weight Maintenance - Improve Body Shape and Tone - Strengthen Leg Muscles - Increased Energy Level - Improved Sleep Patterns - Improved Sports Performance - Stress Reduction - Improved Cardiovascular Endurance 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 Horizon Fitness upright bike console provides you with several readouts that can be used to record your progress. You can track Distance, Calories or Time. Time is the most important and useful of test fun...
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