LIMITED SERIES
E6050
Elliptical User’s Guide
Table of Contents
CAUTION
!
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8
ELLIPTICAL OPERATION & ADJUSTMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11
CONSOLE FEATURES & DISPLAY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14
PROGRAM PROFILES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18
PROGRAM CHARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19
TROUBLESHOOTING & MAINTENANCE PROCEDURES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20
CONDITIONING GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .24
MONITORING YOUR HEART RATE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .25
HEART RATE CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .26
DEVELOPING A FITNESS PROGRAM & WARM UP/COOL DOWN . . . . . . . . . . . . . . . . . . . . . . . .27
ACHIEVING YOUR FITNESS GOALS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .28
WEEKLY LOG SHEETS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .29
MONTHLY LOG SHEETS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .30
LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .35
CAUTION
Read all precautions and instructions in this manual before using this equipment.
Save this manual for future reference.
2
Important Precautions
TIPS
C
AUTION
!
WAR NING
SAVE THESE INSTRUCTIONS
When using an electrical product, basic precautions should always be followed. Read all instructions
before using this exercise product.
WARNING!
To reduce the risk of burns, fire, electrical shock or injury to persons:
• Use this exercise product for its intended use as described in this owner's
guide. Do not use attachments not recommended by the manufacturer.
• Never drop or insert any object into any opening.
• Do not remove the elliptical trainer's side covers. Service should be performed
only by an authorized Horizon Fitness service provider.
• Never operate this elliptical trainer if it has a damaged cord or plug, if it is not
working properly, if it has been damaged, or immersed in water.
• Keep the cord away from heated surfaces.
• Do not use outdoors.
• Only use the power cord provided with your elliptical trainer.
• Never place the power cord under carpeting or place any object on top of the
power cord, which may pinch or damage it.
• Unplug your elliptical trainer before moving it.
3
OTHER SAFETY TIPS FOR YOUR ELLIPTICAL TRAINER
CAUTION
!
CAUTION!
• If you experience chest pains, nausea, dizziness or shortness of breath, stop
exercising immediately and consult your physician before continuing.
• Do not turn pedal arms by hand.
• Do not wear clothing that might catch on any part of the elliptical trainer.
• Make sure handlebars are secure before each use.
• Read the owner's guide before operating this elliptical trainer.
• Maintain a comfortable pace. Do not ‘sprint’ above 80 rpms on this machine.
• To maintain balance it is recommended to keep a grip on the
handlebars while exercising, mounting or dismounting the machine.
OPERATION
It is essential that your elliptical trainer is used only indoors, in a climate controlled room. If your
elliptical trainer has been exposed to colder temperatures or high moisture climates, it is strongly recommended that the elliptical trainer is warmed up to room temperature before first time use. Failure
to do so may cause premature electronic failure.
CHILDREN
•
Keep children off of your elliptical trainer at all times.
• When the elliptical is in use, young children and pets should be kept at least 10
feet away.
CLEANING
•
Clean with soap and slightly damp cloth only. Never use solvents.
WEIGHT CAPACITY
•
250 lbs
4
CAUTION:
CAUTION
!
CAUTION
!
BEFORE BEGINNING ANY EXERCISE PROGRAM, ALWAYS CONSULT YOUR PHYSICIAN. IF YOU
EXPERIENCE CHEST PAINS, NAUSEA, DIZZINESS OR SHORTNESS OF BREATH, STOP EXERCISING AND CONSULT YOUR PHYSICIAN BEFORE CONTINUING.
IMPORTANT: PLEASE READ BEFORE USE!
ASSEMBLY
CAUTION!
There are several areas during the assembly process of a elliptical trainer 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 elliptical trainer
could have frame parts that are not tightened and will seem loose and may cause irritating noises. To
prevent damage to the elliptical trainer, the assembly instructions must be reviewed and corrective
actions should be taken.
5
Before proceeding, find your elliptical trainer’s serial number and model name located under the
console mast boot and enter it in the space provided below:
SERIAL NUMBER AND MODEL NAME LOCATION:
ENTER YOUR SERIAL NUMBER IN BOX BELOW:
Refer to this number when calling for service, and also enter this serial number on your
Warranty Card and in your own records. Be sure to read the Safety Instructions and complete
Owner’s Guide before using your new elliptical trainer.
6
Before You Begin
CONGRATULATIONS! on choosing your elliptical trainer.
You’ve taken an important step in developing and sustaining an exercise program! Your elliptical
trainer is a tremendously effective tool for achieving your personal fitness goals. Regular use of your
elliptical trainer can improve the quality of your life in so many ways.
Here are just a few of the health benefits of aerobic exercise:
• Weight Loss
• A Healthier Heart
• Improved Muscle Tone
• Increased Daily Energy Levels
• Reduced Stress
• Help In Countering Anxiety and Depression
• An Improved Self Image
The key to reaping these benefits is to develop the exercise habit. Your new elliptical trainer will help
you eliminate the obstacles that prevent you from getting in your exercise time. Inclement weather
and darkness won't interfere with your workout when you use your elliptical trainer in the comfort of
your home. This manual provides you with basic information for using and enjoying your new
machine. A more complete knowledge of your new elliptical trainer will assist you in realizing your
goal of a healthy lifestyle.
Console Mast
Front Foot Tube
Transport Wheel
Console
Handle Bar
Grip pulse
Console Mast Boot
Pedal Arm
Guide Rail
7
Assembly
UNPACKING
Unpack the product where you will be using it. Place the product on a level flat surface. It is recommended that you place a protective covering on your floor. Note: It is recommended that you apply
grease to the threads of each bolt as you assemble the product, to prevent loosening and noise. Also,
during each assembly step, ensure that ALL nuts and bolts are in place and partially threaded in
before completely tightening any ONE bolt.
FAILURE TO FOLLOW THESE INSTRUCTIONS COULD RESULT IN INJURY! Place your elliptical
trainer on a level flat surface. It is recommended that you place a protective covering on your floor.
Parts (see illustration on previous page)
• 1 Front Foot Tube
• 2 Upper Handlebars
• 2 Lower Handlebars/Link Arms
• 2 Pedal arms
• 2 Guide Rails
• 1 Console Mast
• 1 Console Mast Boot
• 1 Power Supply
• 2 Pedal Arm Sleeves
• 2 Crank Boots
• 2 Front Upper
Handlebar Covers
• 2 Back Upper
Handlebar Covers
• 1 Hardware Pack
(contents listed below)
Tools (included)
4mm Allen Wrench
•
• 5mm Allen Wrench/
Phillips Screw Driver
• 13/15mm Flat Wrench
• 17mm Wrench
CONTACT HORIZON FITNESS CUSTOMER ASSISTANCE CENTER; TOLL FREE @ 1-800-244-4192
OR VISIT www.horizonfitness.com
8
HARDWARE
A) 20mm Bolt
Quantity: 2
E) 8mm Set Screw
Quantity: 4
F) 17mm Nut
Quantity: 2
C) 12mm Bolt
Quantity: 5
G) 13mm Nut
Quantity: 1
B) 70mm Bolt
J) Arc Washer
Quantity: 3
Quantity: 3
L) Wavy Washer
Quantity: 2
K) 25mm Teflon
Coated Washer
Quantity: 4
H) 20mm Long Screw
Quantity: 2
D) 25mm Washer
Quantity: 2
R) Lock Washer
Quantity: 3
M) 5mm Allen
Wrench/Phillips
Screw Driver
Quantity: 1
I) 15mm Screw
Quantity: 4
N) 4mm Allen
Wrench
Quantity: 1
P) 15/13mm Flat Wrench
Quantity: 1
Q) 28mm Washer
Quantity: 2
If you have any questions, or if there are any missing parts, we will guarantee complete satisfaction.
PLEASE CALL OUR TOLL-FREE DIRECT CUSTOMER ASSISTANCE CENTER @ 1-888-993-3199
Mon.-Fri., 8 a.m.-5 p.m. CST (excluding holidays).
O) 17mm Wrench
Quantity: 1
9
1 2 3
C
A
STEP 1:
ATTACH FRONT TUBE.
F
4
K) Note: Black portion of washer
should be facing DOWN.
STEP 4:
ATTACH LEFT & RIGHT
PEDAL ARMS & PEDAL
ARM SLEEVE.
H
K) Note: Black portion of
washer should be facing UP.
B
STEP 2:
ATTACH LEFT & RIGHT
GUIDE RAILS.
Pre-installed
washer
STEP 3:
ATTACH CONSOLE MAST &
CONSOLE MAST BOOT
COVER.
5 6
C
D
Pre-installed
bolt & washer
STEP 5:
ATTACH UPPER LEFT &
RIGHT HANDLE BARS.
STEP 6:
ATTACH LOWER LEFT &
RIGHT LINK ARMS TO LEFT
& RIGHT PEDAL ARMS.
G
R
J
B
Q
L
7
E
STEP 7:
ATTACH LEFT & RIGHT
LOWER LINK
ARMS/HANDLE BARS.
8 9
I
STEP 8:
ATTACH H-BAR COVERS.
10
STEP 9:
ATTACH CONSOLE.
Note: Bolts are pre-attached
to console. Note: Make sure
to loosen the water bottle
screws in order to fit the
console cable through the
mast.
Elliptical Operation & Adjustment
POWER
Your programmable elliptical trainer is powered by a power supply. The power supply must be
plugged into the power jack, which is located in the front of the machine near the front foot tube.
LEVELING
The elliptical trainer should be level for optimum use. Once you have placed the elliptical trainer
where you intend to use it, raise or lower the adjustable levelers located underneath each guiderail.
Once you have leveled the elliptical trainer, lock the levelers in place by tightening the wing nuts
against the frame.
11
MOVING
Your elliptical trainer has a pair of transport wheels built into the front of the frame. Carefully pick up
the guide rails and roll the elliptical to the desired position.
12
CAUTION
!
CAUTION! Our elliptical trainers are well built and heavy, weighing up to 200lbs.! Use care and
additional help if necessary when moving.
FOOT POSITIONING
Your elliptical trainer has a variety of foot positions to offer a variance in your workout routine and to
strengthen and train a wider range of leg muscles. Your elliptical trainer also allows you to pedal both
forward and backwards to allow you to focus on other muscle groups such as hamstring and calves.
When using your elliptical trainer, you may notice that your heel raises off of the foot pad. This is a
natural walking or running motion and you should not try to prevent this.
13
Console Features & Display
Simply press the 'Start" button to begin exercising. The program will automatically default to the
Manual program unless another program is selected.
RESET
Press and hold the Stop button to reset the elliptical trainer.
14
TIME
Shown as Minutes:Seconds. View the time remaining or the time elapsed in
your workout.
DISTANCE
Shown as Miles. View the accumulated distance during your workout.
CALORIES
Shown as total accumulated calories burned during your workout.
RPM
Shown as Revolutions per Minute. Improve striding technique while reducing
leg muscle fatigue by striding between 60 & 70 RPM.
15
RESISTANCE
During a workout, the amount of resistance can be adjusted by pressing the
plus ‘Up’ or ‘Down’ buttons or the quick resistance keys on the console. The
resistance levels vary from level 1 to 20 quick speed keys (level 1 being the
easiest and level 20 being the most difficult).
WATTS
A measurement of your expending energy. May be used to evaluate and quantify your fitness progress over time.
HEART RATE
Shown as Beats per Minute. You can monitor your heart rate at any time during your workout by holding the heart rate grips.
PROFILE
Allows you to view your program intensity while you exercise.
Each horizontal row of bars represents 2 resistance levels.
16
CHOOSING A PROGRAM
With the program text scrolling, press the arrow keys to scroll through the different programs. Press
enter to choose your desired program. Once you choose your program, you will see the resistance
level scrolling across the screen.
CHOOSING A RESISTANCE
With the resistance text scrolling, press the arrow keys or quick resistance keys to scroll through the
different resistance levels. Press enter to choose your desired resistance. Once you choose your
resistance, you will see the time scrolling across the screen.
CHOOSING A TIME
With the time text scrolling, press the arrow keys to scroll through the different times. Press enter to
choose your desired time. Once you choose your time, press the ‘Enter’ button and begin your workout.
FINISHING YOUR WORKOUT
Press the 'Stop' button to pause your workout, press and hold to reset your workout. Remember to
gradually slow down your pace before stopping or pausing your workout. The machine will not stop
moving if you stop your feet abruptly. After you have finished your workout, the console will retain the
data from your workout for 45 seconds before resetting.
17
Program Profiles
P1 MANUAL
Customized workouts, allowing the user to adjust resistance level to the user's preference.
P2 INTERVALS
Improves your strength, speed, and endurance by raising and lowering the resistance levels throughout your workout to involve both your heart and muscles.
P3 WEIGHT LOSS
Promotes weight loss by raising and lowering the resistance level, while keeping you in your fat burning zone.
P4 TOUR
Simulates a gradual hill climb to strengthen your leg muscles and improve your cardiovascular health.
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Program Charts
1
2 3 4 5 6 7 8 9 10 11 12 13 14 15
Level 1
112525 2 525252525211
L
evel 2
112626 2 626262626211
Level 3
123737 3 737373737321
L
evel 4
223838 3 838383838322
Level 5
2
24949 4 949494949422
Level 6
2 3 410410 4 104104104104104 3 2
L
evel 7
2 3 511511 5 115115115115115 3 2
L
evel 8
3 3 512512 5 125125125125125 3 3
Level 9
3 3 613613 6 136136136136136 3 3
Level 10
3 4 614614 6 146146146146146 4 3
Program segments
Warm Up
Cool Down
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
Level 1
345543 2 234554322322
Level 2
356654 3 345665433432
Level 3
457765 4 456776544543
Level 4
468876 5 567887655653
Level 5
579987 6 678998766754
Level 6
58101098 7 78910109877864
Level 7
6 8 11 11 10 9 8 8 9 10 11 11 10 9 8 8 9 7 5
Level 8
6 9 12 12 11 10 9 9 10 11 12 12 11 10 9 9 10 8 5
Level 9
7 10 13 13 12 11 10 10 11 12 13 13 12 11 10 10 11 8 6
Level 10
7 11 14 14 13 12 11 11 12 13 14 14 13 12 11 11 12 9 6
Program segments
Warm Up
Cool Down
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 Total distance
Level 1
Resistance223435 3 454535344322
distance 142 212 283 256 113 387 91 351 333 301 301 165 288 434 312 310 150 113 300
Level 2
Resistance234546 4 565646455432
distance 165 248 330 295 129 466 97 369 431 407 339 179 368 548 349 376 166 125 332
Level 3
Resistance345657 5 676757566543
distance 169 253 337 308 142 484 97 389 441 413 349 187 376 560 373 383 172 129 344
Level 4
Resistance356768 6 787868677653
distance 169 254 338 327 187 500 106 416 462 430 373 201 393 572 396 401 178 134 356
Level 5
Resistance457879 7 898979788754
distance 170 254 339 256 113 387 91 351 333 433 375 205 405 575 400 410 180 135 360
Level 6
Resistance 4 6 8 9 8 10 8 9 10 430 8 10 8 9 9 8 6 4
distance 170 255 340 295 129 466 97 369 431 435 380 208 410 578 405 415 190 143 380
Level 7
Resistance 5 7 9 10 9 11 9 10 11 431 1 9 11 9 10 10 9 7 5
distance 171 256 341 308 142 484 97 389 441 435 380 210 415 580 410 425 200 150 400
Level 8
Resistance 5 8 10 11 10 12 10 11 12 432 2 10 12 10 11 11 10 8 5
distance 171 257 342 327 187 500 106 416 462 440 385 215 425 585 415 430 205 154 410
Level 9
Resistance 6 8 11 12 11 13 11 12 13 433 3 11 13 11 12 12 11 8 6
distance 172 257 343 327 187 500 106 416 462 450 390 220 460 590 420 435 210 158 420
Level 10
Resistance 6 9 12 13 12 14 12 13 14 434 4 12 14 12 13 13 12 9 6
distance 376 502 374 327 187 500 106 416 462 475 400 225 482 600 425 450 220 180 440
Program segments
6522
7147
5905
6192
5772
6096
6233
6431
4841
5718
Warm Up
Cool Down
P2 INTERVALS
Resistance
P3 WEIGHT LOSS
Resistance
P4 TOUR
Resistance
Distance = MPH
19
Troubleshooting & Maintenance Procedures
Your elliptical trainer is designed to be reliable and maintenance free. However, if you do experience
problems with your elliptical, please reference the troubleshooting guide listed below.
PROBLEM: There is no display on the console.
SOLUTION: Remove the console and verify that the console cable is attached properly, making sure
that the cable is securely inserted into the console.
PROBLEM: The elliptical trainer makes a squeaking or chirping noise.
SOLUTION: Loosen all bolts attached during the assembly process, grease the threads and tighten
again.
PROBLEM: The resistance levels seem to be incorrect, seeming too hard or too easy.
SOLUTION: Reset the console and allow the resistance to reset to the default position. Restart the
console and retry the resistance levels.
PROBLEM: Roller wheels appear to be leaving particles on the guide rails.
SOLUTION: This is considered normal wear of the elliptical wheels. To remove, simply wipe off the
roller wheels and guide rails with a damp cloth. Add silicon to guide rails.
20
YOU MAY EXPERIENCE AN ERRATIC READOUT UNDER THE FOLLOWING CONDITIONS:
•
Gripping the heart rate handlebars too tight. Try to maintain moderate pressure while holding onto
the heart rate handlebars.
• Constant movement and vibration due to constantly holding the heart rate grips while exercising.
• When you are breathing heavily during a workout.
• When your hands are constricted by wearing a ring.
• When your hands are dry or cold. Try moistening your palms or rubbing them
together to warm.
• Anyone with heavy arrhythmia.
• Anyone with arteriosclerosis or peripheral circulation disorder.
• Anyone whose skin on the measuring palms is especially thick.
Note: Outside interference sources such as computers, motors and fluorescent lights may cause the
heart rate reading to be erratic.
If the above troubleshooting section does not remedy the problem,
discontinue use and turn the power off.
DO NOT RETURN TO THE STORE, PLEASE CONTACT THE
HORIZON FITNESS CUSTOMER ASSISTANCE CENTER
TOLLFREE @ 1-800-244-4192.
www.horizonfitness.com
21
COMMON PRODUCT QUESTIONS
ARE THE SOUNDS MY ELLIPTICAL TRAINER MAKES NORMAL?
Our elliptical trainers are some of the quietest available because they use belt drives and friction free
magnetic resistance. We use the highest grade bearings and belts to minimize noise. However,
because the resistance system itself is so quiet, you will occasionally hear other slight mechanical
noises. Unlike older, louder technologies, there are no fans, friction belts, or alternator noises to
mask these sounds on our elliptical trainers. These mechanical noises, which may or may not be
intermittent, are normal and are caused by the transfer of significant amounts of energy to a rapidly
spinning flywheel. All bearings, belts and other rotating parts will generate some noise which will
transmit through the casing and frame. It is also normal for these sounds to change slightly during a
workout and over time because of thermal expansion of the parts.
WHY IS THE ELLIPTICAL TRAINER I HAD DELIVERED LOUDER THAN THE ONE AT THE STORE?
All fitness products seem quieter in a large store showroom because there is generally more background noise than in your home. Also, there will be less reverberation on a carpeted concrete floor
than on a wood overlay floor. Sometimes a heavy rubber mat will help reduce reverberation through
the floor. If a fitness product is placed close to a wall, there will be more reflected noise.
HOW LONG WILL THE DRIVE BELT LAST?
The computer modeling we have done indicated virtually thousands of maintenance free hours. Belts
are now commonly used in far more demanding applications such as motorcycle drives.
CAN I MOVE THE TRAINER EASILY ONCE IT IS ASSEMBLED?
Your elliptical trainer has a pair of transport wheels built into the front legs. It is easy to move your
elliptical trainer by rolling it on the front transport wheels. It is important that you place your elliptical trainer in a comfortable and inviting room. Your elliptical trainer is designed to use minimal floor
space. Many people will place their elliptical trainers facing the TV or a picture window. If at all possible, avoid putting your elliptical trainer in a unfinished basement. To make exercise a desirable
daily activity for you, the elliptical trainer should be in a attractive setting.
22
WHAT KIND OF ROUTINE MAINTENANCE IS REQUIRED?
TIPS
CAUTION
!
WAR NING
We use sealed bearings throughout our ellipticals so lubrication is not needed. The most important
maintenance step is to simply wipe your perspiration off the entire trainer and guide rails after each
use.
HOW DO I CLEAN MY HORIZON FITNESS ELLIPTICAL TRAINER?
Clean with soap and water cleaners only. Never use solvents on plastic parts.
Cleanliness of your elliptical trainer and its operating environment will keep maintenance problems
and service calls to a minimum. For this reason, Horizon Fitness recommends that the following preventive maintenance schedule be followed:
AFTER EACH USE
Turn off the elliptical trainer with the on/off switch located on the back of the console, and unplug
the power cord from the wall outlet.
WARNING!
To remove power from the elliptical, the power cord must be disconnected from the wall outlet.
• Clean the entire machine and guide rails
• Wipe down the elliptical trainer with a damp cloth. Never use solvents, as they can cause damage
to the elliptical.
• Inspect the power cord. If the power cord is damaged, contact Horizon Fitness.
• Make sure the power cord is not underneath the elliptical trainer or in any other area where it can
become pinched or cut.
EVERY WEEK
Clean underneath the elliptical, following these steps:
• Turn off the elliptical trainer with the on/off switch.
• Then unplug the power cord at the wall outlet.
• Move the elliptical trainer to a remote location.
• Wipe or vacuum any dust particles or other objects that may have accumulated underneath the
elliptical.
• Return the elliptical trainer to its previous position.
EVERY MONTH
• Inspect all assembly bolts and pedals on the machine for proper tightness.
23
Conditioning Guidelines
TIPS
CAUTION
!
Always consult your physician before beginning an exercise program.
HOW OFTEN?
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 your shower, 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. If you are 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?
For aerobic exercise benefits, it’s recommended that you exercise from between 24 and 32 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.
24
Monitoring Your Heart Rate
TIPS
CAUTION
!
WAR NING
HEART RATE HANDLEBAR
Place the palm of your hands directly on the heart rate handlebars. Both hands must grip the bars for
your heart rate to register. When griping the handlebars, do not grip tightly. Holding the grips tightly
may elevate your blood pressure. Try to maintain moderate pressure while holding onto the heart rate
handlebars. It is recommended that you hold the handlebars only long enough to see your heart rate
readout on the console. You may experience an erratic readout if consistently holding the handlebars.
WARNING!
The heart rate function is not a medical device. Various factors may affect the accuracy of your heart
rate reading. The heart rate reading is intended only as an exercise aid
.
25
Heart Rate Chart
TARGET HEART RATE ZONE
Your ‘Target Heart Rate Zone’ is a percentage of your maximum heart rate. Target Zones will vary for
each individual, depending on age, current level of conditioning, and personal fitness goals. The
American Heart Association recommends working-out at a ‘Target Heart Rate Zone’ of between 60%
and 75% of your maximum heart rate. See the chart below for convenient reference.
42-year old user: find AGE along the bottom of the chart (round to 40), follow AGE column up to the
TARGET ZONE BAR. RESULTS: 60% of maximum Hear Rate = 108 Beats Per Minute, 75% of maximum Heart Rate = 135 Beat Per Minute.
EXAMPLE for a
26
Developing A Fitness Program
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.
Warm Up & Cool Down
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 listed above to loosen and relax your muscles.
27
Achieving Your Fitness Goals
An important step in developing a long term fitness program is to determine your goals. Is your primary goal for exercising on your elliptical trainer 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 elliptical trainer 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 functions.
KEEPING AN EXERCISE DIARY
Photocopy the weekly and monthly log sheets on the following pages to make your personal exercise
log book. As time goes by you’ll be able to look back with pride at the work you’ve done. As your fitness improves, you can look back and see how far you’ve come.
HOW HARD?
How hard you workout is also determined by your goals. If you use your elliptical trainer 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 inten-
. The first is by monitoring your heart rate, and the second is by evaluating your perceived exer-
sity
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.
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Weekly Log Sheet
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Monthly Log Sheet
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Limited Warranty
FRAME • LIFETIME
Horizon fitness warrants the frame against defects in workmanship and materials for the lifetime of the original owner.
BRAKE • 5 YEARS
Horizon fitness warrants the brake against defects in workmanship and materials for the five
years of the original owner.
ELECTRONICS & PARTS • 1 YEAR
Horizon Fitness warrants the electronic components and all original parts for a period of one year
from the date of original purchase, so long as the device remains in the possession of the original
owner.
LABOR • 1 YEAR
Horizon Fitness shall cover the labor cost for the repair of the device for a period of one year
from the date of the original purchase, so long as the device remains in the possession of the
original owner.
EXCLUSIONS AND LIMITATIONS
This warranty applies only to the original owner and is not transferable. This warranty is expressly limited to the repair or replacement of a defective frame, electronic component, or defective part and is
the sole remedy of the warranty. The warranty does not cover normal wear and tear, improper assembly or maintenance, or installation of parts or accessories not originally intended or compatible with
the elliptical trainer as sold. The warranty does not apply to damage or failure due to accident,
abuse, corrosion, discoloration of paint or plastic, or neglect. Horizon Fitness shall not be responsible
for incidental or consequential damages. All returns must be pre-authorized by Horizon Fitness.
Horizon Fitness’ obligation under this warranty is limited to replacing or repairing, at Horizon Fitness’
option, the product at one of its authorized service centers. An Horizon Fitness authorized service
center must receive all products for which a warranty claim is made. These products must be
received with all freight and other transportation charges prepaid, accompanied by sufficient proof of
purchase. Parts and electronic components reconditioned to As New Condition by Horizon Fitness or
its vendors may sometimes be supplied as warranty replacement parts and constitute fulfillment of
warranty terms. This warranty gives you specific legal rights, and your rights may vary from state to
state. This warranty is applicable to sales made only by Horizon Fitness, its affiliates, subsidiaries and
authorized distributors of Horizon Fitness products within the U.S. and Canada.
WARRANTY REGISTRATION
Your warranty card must be completed and sent to Horizon Fitness or register online at www.horizonfitness.com, before a warranty claim can be processed.
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Limited Series. Rev. 1.3
HORIZON FITNESS | 800 BURTON BOULEVARD | DEFOREST, WI 53532
Phone 1-800-244-4192 Fax 1-608-842-1660
www.horizonfitness.com
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