Horizon Fitness FS 50 User Manual

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FOR MODEL :

FS 50

HOME GYM ASSEMBLY

AND USER’S GUIDE

FS 50 rev 1.0.indd 1

 

 

 

 

 

 

8/20/07 11:57:35 AM

 

 

 

 

 

 

I N T R O D U C T I O N

CONGRATULATIONS and THANK YOU for your purchase of this Horizon home gym!

Whether your goal is to tone your muscles, increase your strength or simply enjoy a fuller, healthier lifestyle, a Horizon home gym can help you attain it – adding club-qualityperformance to yourat-homeworkouts, with the ergonomics and innovative features you 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 the strongest warranty packages in the industry.

You want exercise equipment that offers the most comfort, the best reliability and the highest quality in its class.

A Horizon home gym delivers.

TABLE OF CONTENTS

Important Precautions

4

 

 

Assembly

5

 

 

Before You Begin

17

 

 

Conditioning Guidelines

18

 

 

Troubleshooting & Maintenance

24

 

 

Limited Warranty

26

 

 

CONTACT INFORMATION

Back Panel

INTRODUCTION

IMPORTANT PRECAUTIONS

ASSEMBLY

BEFORE YOU BEGIN

TROUBLESHOOTING CONDITIONING & MAINTENANCE GUIDELINES

LIMITED WARRANTY

FS 50 rev 1.0.indd 2-3

8/20/07 11:57:36 AM

INTRODUCTION

IMPORTANT PRECAUTIONS

ASSEMBLY

BEFORE BEGIN YOU

TROUBLESHOOTING CONDITIONING MAINTENANCE & GUIDELINES

LIMITED WARRANTY

IMPORTANT SAFETY INSTRUCTIONS

FOR HOUSEHOLD USE ONLY

SAVE THESE INSTRUCTIONS

Read all instructions before using this home gym. Basic precautions should always be followed, including the following: Read all instructions before using this home gym. It is the responsibility of the owner to ensure that all users of this home gym are adequately informed of all warnings and precautions. If you have any questions after reading this manual, contact customer service at the number listed on the back cover of this manual.

WARNING To reduce the risk of injury to persons:

• Close supervision is necessary when this home gym is used by, on, or near children, invalids, or disabled persons.

At NO time should pets or children under the age of 12 be closer to the home gym than 10 feet. At NO time should children under the age of 12 use the home gym.

Children over the age of 12 should not use the home gym without adult supervision.

Use this appliance (or home gym) only for its intended use as described in this manual. Do not use attachments not recommended by the manufacturer.

Never drop or insert any object into any opening.

If you experience any kind of pain, including but not limited to chest pains, nausea, dizziness, or shortness of breath, stop exercising immediately and consult your physician before continuing.

Do not wear clothes that might catch on any part of the home gym.

Always wear athletic shoes while using this equipment.

Do not jump on the home gym.

At no time should more than one person be on home gym while in operation.

The home gym should not be used by persons weighing more than 300 pounds. Failure to comply will void the warranty.

The home gym is intended for in-homeuse only. Do not use this home gym in any commercial, rental, school or institutional setting. Failure to comply will void the warranty.

Do not use outdoors.

ASSEMBLY

IMPORTANT: READ THESE SAFETY INSTRUCTIONS BEFORE USE!

WARNING

During the assembly process there are several areas that special attention must be paid. It is very important to follow the assembly instructions correctly and to make sure all parts are firmly tightened. If the assembly instructions are not followed correctly, the home gym could have frame parts that are not tightened and will seem loose and may cause irritating noises. There should be no side-to-sideplay in the frame uprights. If there is any play in these areas, the home gym has not been properly assembled. To prevent damage to the home gym, the assembly instructions must be reviewed and corrective actions should be taken.

UNPACKING

Unpack the unit where it will be used. Place the home gym carton on a level flat surface. It is recommended that you place a protective covering on your floor. Take CAUTION when handling and transporting this unit. Never open box when it is on its side.FAILURE TO FOLLOW THESE INSTRUCTIONS COULD RESULT IN INJURY!

Before proceeding, find your home gym’s serial number and model name located on the left rear side of the base frame and enter it in the space provided below.

enter your serial number and model name in the boxes below:

SERIAL NUMBER:

MODEL NAME:

* Refer to the serial number and model name when calling for service.

INTRODUCTION

IMPORTANT PRECAUTIONS

ASSEMBLY

BEFORE YOU BEGIN

CONDITIONING GUIDELINES

TROUBLESHOOTING & MAINTENANCE

LIMITED WARRANTY

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INTRODUCTION

IMPORTANT PRECAUTIONS

ASSEMBLY

BEFORE BEGIN YOU

TROUBLESHOOTING CONDITIONING MAINTENANCE & GUIDELINES

LIMITED WARRANTY

CABLE “A”

UPPER PULLEY ASSEMBLY

LAT BAR BRACKET ASSEMBLY

 

 

 

LAT PULLDOWN BAR

 

 

DUAL FLOATING PULLEY BRACKET

 

 

 

CENTER SUPPORT FRAME

 

 

 

 

 

 

 

WEIGHT SHIELD

MAIN SUPPORT FRAME (RIGHT)

 

 

GUIDE ROD

 

 

 

 

CABLE “C”

 

 

 

 

 

 

 

 

RADIAL ARM ASSEMBLY

 

 

 

 

WEIGHT SELECTION PIN

RADIAL ARM ADJUSTMENT PIN

 

 

 

SEAT BACK PAD

 

 

MAIN SUPPORT FRAME (LEFT)

SEAT BOTTOM PAD

 

 

 

 

 

 

 

 

 

SINGLE FLOATING PULLEY BRACKET

SEAT ASSEMBLY

 

 

SEAT ASSEMBLY SAFETY PIN

 

 

 

 

SEAT HEIGHT ADJUSTMENT KNOB

 

 

 

FOAM LEGROLLERS

 

 

BASE FRAME

ADJUSTABLE FOOTPLATE

 

 

CABLE “B”

TOOLS INCLUDED

 

 

 

Screwdriver

4 mm Allen Wrench

 

19 mm Flat Wrench

6 mm Allen Wrench

 

13 mm/17 mm Flat Wrench

8 mm Allen Wrench

 

PARTS INCLUDED

 

 

 

1

Seat Assembly Safety Pin

1

Center Upright

1 Single Floating Pulley Bracket

2

Foam Rollers

1

Seat Assembly

1 Upper Pulley Assembly

1

Seat Back Cushion

3

Weight Shields

(Multiple Pulleys)

3 Cables

1

Main Base Frame

2

Guide Rods

 

1

Main Support Frame (Right)

1

Weight Selection Pin

 

1

Main Support Frame (Left)

1

Upper Pulley Bracket

 

1

Radial Arm Assembly

1

Dual Floating Pulley Bracket

 

If you have questions or if there are any missing parts, contact Customer Tech Support. Contact information is located on the back panel of this manual.

For a complete exploded diagram, visit us at www.horizonfitness.com

PRE - ASSEMBLY

note: During each assembly step, ensure that ALL nuts and bolts are in place and partially threaded in before completely tightening any ONE bolt. NOTE: A light application of grease may aid in the installation of hardware. Any grease, such as lithium bike grease is recommended.

A S S E M B LY STEP 1

 

 

 

MAIN SUPPORT

A

Place base frame on floor in

 

 

desired location.

 

FRAME (RIGHT)

 

 

 

 

 

 

B

Remove 6 NYLON NUTS (C)

 

 

 

and 6 FLAT WASHERS (B) from

 

 

 

BASE FRAME.

 

 

C

Attach right MAIN SUPPORT

 

 

 

FRAME to right side of base

 

MAIN SUPPORT

 

frame using 2 bolts (A),

 

 

2 flat washers (B) and 2

 

FRAME (LEFT)

 

 

 

NYLON nuts (C).

 

 

 

CENTER SUPPORT

NYLON NUT (C)

D

Repeat on other side.

FRAME

 

 

 

FLAT WASHER (B)

E

Attach center SUPPORT

 

 

 

FRAME to BASE frame using

 

 

 

2 bolts (A), 2 flat washers

 

 

 

(B) and 2 NYLON nuts (C).

 

BASE FRAME

 

 

 

 

 

 

 

 

INTRODUCTION

IMPORTANT PRECAUTIONS

ASSEMBLY

BEFORE YOU BEGIN

CONDITIONING GUIDELINES

TROUBLESHOOTING & MAINTENANCE

LIMITED WARRANTY

FS 50 rev 1.0.indd 6-7

8/20/07 11:57:41 AM

INTRODUCTION

IMPORTANT PRECAUTIONS

ASSEMBLY

BEFORE BEGIN YOU

CONDITIONING GUIDELINES

TROUBLESHOOTING MAINTENANCE &

LIMITED WARRANTY

A S S E M B LY STEP 2

HARDWARE BAG 1 CONTENTS :

BOLT (A)

FLAT WASHER (B)

NYLON NUT (C)

Qty: 4

Qty: 12

Qty: 6

BOLT (D)

SUPPORT PLATE

 

Qty: 2

Qty: 2

 

 

 

 

A

Open HARDWARE BAG 1.

 

UPPER PULLEY ASSEMBLY

B

Attach upper PULLEY

 

FLAT WASHER (B)

 

 

 

 

assembly to CENTER

 

NYLON NUT (C)

 

SUPPORT FRAME using 2

 

 

 

 

bolts (D), 4 flat washers

 

 

 

 

(B) and 2 NYLON nuts (C).

 

 

 

 

Tighten this hardware.

BOLT (D)

 

 

C

Position LAT BAR BRACKET

FLAT WASHER (B)

 

 

 

ASSEMBLY in line with the

 

 

 

 

UPPER PULLEY ASSEMBLY

LAT BAR

 

 

 

and the LEFT SUPPORT

 

 

 

FRAME and RIGHT SUPPORT

BRACKET ASSEMBLY

 

 

 

 

 

 

 

FRAME as shown. Using 4

 

 

 

 

BOLTS (A), 8 FLAT WASHERS

 

 

 

 

(B) and 4 NYLON NUTS (C)

 

 

SUPPORT PLATE

 

attach SUPPORT PLATES, LAT

 

 

 

BAR BRACKET ASSEMBLY and

FLAT WASHER (B)

 

FLAT WASHER (B)

 

 

 

UPPER PULLEY ASSEMBLY to

 

 

 

 

 

BOLT (A)

 

NYLON NUT (C)

 

 

the LEFT SUPPORT FRAME and

 

 

 

RIGHT SUPPORT FRAME as

 

 

 

 

shown.

 

 

LEFT SUPPORT

 

 

CENTER

RIGHT

FRAME

 

 

 

 

 

SUPPORT

SUPPORT

 

 

 

FRAME

FRAME

 

 

 

A S S E M B LY STEP 3

HARDWARE BAG 2 CONTENTS :

BOLT (A)

FLAT WASHER (B)

NYLON NUT (C)

SCREW (F)

Qty: 2

Qty: 4

Qty: 2

Qty: 4

 

SCREW (F)

 

BACK COVER

 

FLAT WASHER (B)

FRONT COVER

NYLON NUT (C)

 

CENTER SUPPORT FRAME

 

FLAT WASHER (B)

 

BOLT (A)

RADIAL ARM ASSEMBLY

SEAT WELDMENT SET

 

STEP 3-D: INSTALLING THE STOPPER:

RADIAL ARM ASSEMBLY

STOPPER

AOpen HARDWARE BAG 2.

BAttach SEAT WELDMENT SET.

CAttach Cover to bolted joint using 4 SCREWS (F).

DRemove STOPPER from front side of RADIAL ARM ASSEMBLY and reinstall on back side of

RADIAL ARM ASSMBLY.

EAttach RADIAL ARM ASSEMBLY to CENTER SUPPORT FRAME using 2 BOLTS (A), 4 FLAT

WASHERS (B) and 2 NYLON NUTS (C).

 

 

 

INTRODUCTION

IMPORTANT PRECAUTIONS

ASSEMBLY

BEFORE YOU BEGIN

CONDITIONING GUIDELINES

TROUBLESHOOTING & MAINTENANCE

LIMITED WARRANTY

FS 50 rev 1.0.indd 8-9

8/20/07 11:57:45 AM

INTRODUCTION

IMPORTANT PRECAUTIONS

ASSEMBLY

BEFORE BEGIN YOU

CONDITIONING GUIDELINES

TROUBLESHOOTING MAINTENANCE &

LIMITED WARRANTY

10

A S S E M B LY STEP 4

HARDWARE BAG 3 CONTENTS :

FLAT WASHER (B)

NYLON NUT (C)

BOLT (G)

Qty: 2

Qty: 1

Qty: 1

CENTER SUPPORT FRAME

SEAT SET SAFETY PIN

FLAT WASHER (B)

SEAT WELDMENT SET

NYLON NUT (C)

 

BOLT (G)

 

FLAT WASHER (B)

 

LEG EXTENSION/

 

CURL DOWN TUBE

 

CABLE ATTACHMENT

AOpen HARDWARE BAG 3.

BAttach LEG EXTENSION/CURL DOWN TUBE to SEAT ASSEMBLY using 1 BOLT (G), 2 FLAT WASHERS (B) and 1 NYLON NUT (C).

NOTE: Position the LEG EXTENSION/CURL DOWN TUBE so the cable attachment is facing the gym.

CInsert SEAT SET SAFETY PIN.

A S S E M B LY STEP 5

HARDWARE BAG 4 CONTENTS :

 

 

 

FLAT WASHER (B)

NYLON NUT (C)

BOLT (H)

BOLT (L)

Qty: 6

Qty: 2

Qty: 2

Qty: 2

 

CENTER SUPPORT FRAME

SEAT BACK PAD

FLAT WASHER (B)

 

SCREW (H)

SEAT BOTTOM PAD

 

NYLON NUT (C)

BOLT (L)

FLAT WASHER (B)

 

ADJUSTMENT BAR

 

END COVER

 

FOAM ROLLER

 

LEG EXTENSION/

 

CURL DOWN TUBE

 

AOpen HARDWARE BAG 4.

BAttach SEAT BACK PAD to CENTER SUPPORT FRAME using 2 SCREWS (H), 2 FLAT WASHERS (B).

CAttach SEAT BOTTOM PAD to SEAT WELDMENT using 2 BOLTS (D), 4 FLAT WASHERS (B) and 2 NYLON NUTS (C).

DInstall assembled seat into gym.

EInstall LEG PADS to LEG EXTENSION/CURL DOWN TUBE as shown in diagram.

INTRODUCTION

PRECAUTIONS

IMPORTANT

ASSEMBLY

YOU BEGIN

BEFORE

GUIDELINES

CONDITIONING

TROUBLESHOOTING & MAINTENANCE

 

WARRANTY

 

LIMITED

11

 

 

 

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8/20/07 11:57:49 AM

INTRODUCTION

IMPORTANT PRECAUTIONS

ASSEMBLY

BEFORE BEGIN YOU

TROUBLESHOOTING CONDITIONING MAINTENANCE & GUIDELINES

LIMITED WARRANTY

A S S E M B LY STEP 6

HARDWARE BAG 5 CONTENTS :

 

 

 

BOLT (I)

FLAT WASHER (J)

NYLON NUT (K)

BUMPER

Qty: 4

Qty: 8

Qty: 4

Qty: 2

FLAT WASHER (J)

BOLT (I)

FLAT WASHER (J)

NYLON NUT (K)

UPPER PULLEY

ASSEMBLY

 

GUIDE ROD

SELECTOR PIN

BAYONET

 

 

 

 

TOP WEIGHT PLATE

 

 

 

WEIGHT PLATES

 

 

 

BUMPER

 

 

FLAT WASHER (J)

 

 

 

NYLON NUT (K)

BOLT (I)

 

 

 

FLAT WASHER (J)

 

 

 

BASE FRAME

 

A

Open HARDWARE BAG 5.

 

 

B

Install 2 BOLTS (I), 4 FLAT WASHERS (J) and 2 NYLON NUTS (K) into the BASE FRAME as

 

 

shown in diagram.

 

 

C

Insert each GUIDE ROD into the BASE FRAME as shown in diagram.

 

D

Install rubber BUMPER onto each GUIDE ROD.

 

 

E

Install each WEIGHT PLATE onto GUIDE RODS

 

 

 

NOTE: Ensure that each WEIGHT PLATE’s selector pin slot faces downward.

 

F

Insert each GUIDE ROD into the corresponding hole in the UPPER PULLEY ASSEMBLY.

 

G

Secure GUIDE RODS in UPPER PULLEY ASSEMBLY using 2 BOLTS (I), 4 FLAT WASHERS (J)

 

 

and 2 NYLON NUTS (K).

 

 

 

NOTE: Ensure that each bolt is inserted through the hole at the top of the GUIDE ROD.

12

H

Tighten all hardware.

 

 

 

 

A S S E M B LY STEP 7

HARDWARE BAG 6 CONTENTS :

 

A

Open HARDWARE BAG 6.

CABLE A

CABLE B

B

Remove nylon nut and threaded

Qty: 1

Qty: 1

 

screw from end of CABLE A.

 

 

 

 

C

Insert cable end into LAT BAR

CABLE A

 

BRACKET ASSEMBLY pulley as

 

shown in diagram.

 

 

NOTE: After passing through

SINGLE FLOATING

 

first pulley bracket, thread

 

cable through DUAL FLOATING

PULLEY BRACKET

 

 

CABLE A

PULLEY BRACKET then thread

 

back into LAT BAR BRACKET

 

 

ASSEMBLY.

SINGLE FLOATING

D

Re-installthreaded screw and

PULLEY BRACKET

 

nylon nut before threading

DUAL FLOATING

 

cable into TOP WEIGHT PLATE.

 

NOTE: Always maintain at least

PULLEY BRACKET

 

 

 

½˝ of weight cable screw in

 

 

TOP WEIGHT PLATE for saftey.

 

E

Screw the other end of CABLE A

 

 

into SINGLE FLOATING PULLEY.

 

F

Remove nylon nut and threaded

CABLE B

 

screw from end of CABLE B.

 

G

Insert cable end into BASE

 

 

FRAME pulleys as shown in

 

 

diagram.

 

 

NOTE: After passing through

 

 

first pulley bracket, thread

 

 

cable through DUAL FLOATING

LEG EXTENSION/

 

PULLEY BRACKET.

H

After CABLE B routing is

CURL ARM CABLE

CABLE A

 

complete replace threaded

 

end and nut onto cable end,

SCREW AND NUT

TOP WEIGHT

and install SINGLE FLOATING

 

 

PLATE

PULLEY.

 

I

Attach CABLE B to LEG

 

 

EXTENSION/CURL ARM CABLE.

INTRODUCTION

PRECAUTIONS

IMPORTANT

ASSEMBLY

YOU BEGIN

BEFORE

GUIDELINES

CONDITIONING

TROUBLESHOOTING & MAINTENANCE

 

WARRANTY

 

LIMITED

13

 

 

 

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INTRODUCTION

IMPORTANT PRECAUTIONS

ASSEMBLY

BEFORE BEGIN YOU

CONDITIONING GUIDELINES

TROUBLESHOOTING MAINTENANCE &

LIMITED WARRANTY

14

A S S E M B LY STEP 8

HARDWARE BAG 7 CONTENTS :

CABLE C

Qty: 1

 

SINGLE FLOATING

 

PULLEY BRACKET

FLAT WASHER

CLEVIS

NYLON NUT

BALL

 

CABLE C

 

FLAT WASHER (B)

 

SCREW (E)

HOOK

 

HANDLE

 

 

HANDLE

AOpen HARDWARE BAG 7.

BRemove NYLON NUT, FLAT WASHER, THREADED SCREW and BALL from end of CABLE C.

CRoute CABLE C through the pulley system in the RADIAL ARM ASSEMBLY as shown in diagram.

NOTE: After threading through one arm of RADIAL ARM ASSEMBLY thread CABLE C up through SINGLE FLOATING PULLEY BRACKET before bringing to back through other arm.

DAfter CABLE C routing is complete replace nylon nut, threaded screw and ball on end of cable.

EHook HANDLES on to cable using the 2 HOOKS.

A S S E M B LY STEP 9

HARDWARE BAG 8 CONTENTS :

CABLE D

Qty: 1

CABLE (D)

LAT BAR

BALL

NYLON NUT

FLAT WASHER

CLEVIS

HOOK

SCREW (E)

FLAT WASHER (B)

AOpen HARDWARE BAG 8.

BRemove nylon nut, threaded screw and ball from end of CABLE D.

CRoute CABLE D through the pulley system in the UPPER PULLEY BRACKET ASSEMBLY as shown in diagram.

DAfter CABLE D routing is complete replace nylon nut, threaded screw and ball on end of cable.

INTRODUCTION

PRECAUTIONS

IMPORTANT

ASSEMBLY

YOU BEGIN

BEFORE

GUIDELINES

CONDITIONING

TROUBLESHOOTING & MAINTENANCE

 

WARRANTY

 

LIMITED

15

 

 

 

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8/20/07 11:58:00 AM

INTRODUCTION

IMPORTANT PRECAUTIONS

ASSEMBLY

BEFORE BEGIN YOU

CONDITIONING GUIDELINES

TROUBLESHOOTING MAINTENANCE &

LIMITED WARRANTY

16

ASSEMBLY STEP 10

HARDWARE BAG 9 CONTENTS :

SCREW (L)

FLAT WASHER (M)

Qty: 8

Qty: 8

RIGHT SHIELD

FLAT WASHER (M)

SCREW (L)

LEFT SHIELD

AOpen HARDWARE BAG 9.

BInstall WEIGHT SHIELD as shown in diagram, using 8 SCREWS (L) and 8 FLAT WASHERS

(M).

YOU’RE FINISHED!

BEFORE YOU BEGIN

CONGRATULATIONS! on choosing your home gym. You’ve taken an important step in developing and sustaining an exercise program! Your home gym is a tremendously effective tool for achieving your personal fitness goals. Regular use of your home gym can improve the quality of your life in so many ways.

Here are just a few of the health benefits of exercise:

Improved Muscle Tone and Strength

Increased Daily Energy Levels

A Healthier Heart

Weight Loss

The key to reaping these benefits is to develop an exercise habit. Your new home gym will help you eliminate obstacles that prevent you from exercising. Inclement weather and darkness won't interfere with your workout when you use your home gym in the comfort of your home. This guide provides you with basic information for using and enjoying your new machine.

 

 

Back

Location of the home gym

 

foot

 

 

Place the home gym on a level surface. There should be 1 foot of

 

 

clearance behind the home gym, 3 feet on each side and 3 feet in front.

 

 

Do not place the home gym in any area that will block any vent or air

3 feet

3 feet

openings. The home gym should not be located outdoors.

 

 

Front 3 feet

SEAT ASSEMBLY PIN

WARNING Ensure that the seat assermbly safety pin is fully inserted before using the homegym. Failure to do so may result in injury!.

PROPER USAGE

Make sure to follow the MAINTENANCE schedule in this manual. Stop your workout immediately if you feel pain, faint, dizzy or are short of breath.

Do not operate the home gym if there is any noticable damage to the cables

WARNING or pulleys. If any damage is noticable, contact customer tech support at the number located on the back panel of this manual.

INTRODUCTION

PRECAUTIONS

IMPORTANT

ASSEMBLY

YOU BEGIN

BEFORE

GUIDELINES

CONDITIONING

TROUBLESHOOTING & MAINTENANCE

 

WARRANTY

 

LIMITED

17

 

 

 

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INTRODUCTION

IMPORTANT PRECAUTIONS

ASSEMBLY

BEFORE BEGIN YOU

TROUBLESHOOTING CONDITIONING MAINTENANCE &GUIDELINES

LIMITED WARRANTY

18

CONDITIONING GUIDELINES

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 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 5 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.

HOW HARD? (Intensity of Workouts)

How hard you workout is also determined by your goals. If you use your home gym 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.

General Strength Training Guidelines

It is recommended that you perform at least 5-10minutes of cardiovascular exercise before beginning your strength routine in order to warm the muscles, increase the heart rate, and prepare your body for strength training.

Always raise and lower the weight in a smooth, slow, and controlled motion.

Try not to hold your breath during strength training exercises. It is recommended that you exhale as you raise the weight and inhale as you lower the weight.

It is recommended that each muscle group be allowed to rest 48 hours between strength training.

Complete each strength routine with a few simple stretches to maintain flexibility, and allow your body to cool-downafter your session.

TARGET HEART RATE ZONE CHART

What is Target Heart Rate Zone?

Target Heart Rate Zone tells you the number of times per minute your heart needs to beat to achieve a desired workout effect. It is represented as a percentage of the maximum number of times your heart can beat per minute. Target Zone will vary for each individual, depending on age, current level of conditioning, and personal fitness goals. The American Heart Association recommends working-outat a

Target Heart Rate Zone of between 60% and 75% of your maximum heart rate. A beginner will want to workout in the 60% range while

a more experienced exerciser will want to workout in the 70-75%range. See chart for reference.

100%

 

 

 

 

 

 

 

 

 

 

 

75%

15

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

0

14

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

6

14

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

60%

T

3

 

 

 

 

 

 

 

 

 

9

 

 

 

 

 

 

 

12

A

13

13

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

R

 

 

 

 

 

 

 

0

11

 

G

5

13

 

 

 

 

 

 

 

 

 

 

 

 

 

 

MINUTE

 

 

 

 

1

 

 

 

 

 

 

7

11

E

 

12

 

 

 

 

 

 

 

 

 

 

 

 

 

 

4

11

T

8

12

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

1

10

Z

4

12

 

 

 

 

 

 

 

O

 

PER

 

 

 

 

8

10

 

N

0

11

 

 

 

 

 

 

 

 

 

 

 

 

5

 

 

6

 

 

 

 

 

 

2

 

E

BEATS

 

 

 

 

 

 

10

99

 

 

 

 

 

 

 

 

 

 

97

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

93

 

 

 

 

 

 

 

 

 

 

 

AGE

20

25

30

35

40

45

50

55

60

65

example:

For a 42-year-olduser: Find age along the bottom of the chart (round to 40), follow age column up to the target zone bar. Results: 60% of maximum Heart Rate = 108 Beats Per Minute, 75% of maximum Heart Rate = 135 Beat Per Minute.

Always consult your physician before beginning an exercise program.

INTRODUCTION

PRECAUTIONS

IMPORTANT

ASSEMBLY

YOU BEGIN

BEFORE

GUIDELINES

CONDITIONING

TROUBLESHOOTING & MAINTENANCE

 

WARRANTY

 

LIMITED

19

 

 

 

FS 50 rev 1.0.indd 18-19

8/20/07 11:58:04 AM