Horizon Fitness SXS 5.7 User Manual

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HOME G Y M ASSEMBLY

AND U S E R ’ S GUIDE

FOR MODEL :

SXS 5.7

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INTRODUCTION

IMPORTANT

PRECAUTIONS

ASSEMBLY

BEFORE

YOU BEGIN

CONDITIONING

GUIDELINES

TROUBLESHOOTING

& MAINTENANCE

LIMITED

WARRANTY

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-quality performance to your at-home workouts, 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.

INT RODUC T ION

Important Precautions

Assembly

Before You Begin

Conditioning Guidelines

Troubleshooting & Maintenance

Limited Warranty

CONTACT INFORMATION

Back Panel

TAB LE OF CO NT EN TS

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INTRODUCTION

IMPORTANT

PRECAUTIONS

ASSEMBLY

BEFORE

YOU BEGIN

CONDITIONING

GUIDELINES

TROUBLESHOOTING

& MAINTENANCE

LIMITED

WARRANTY

INTRODUCTION

IMPORTANT

PRECAUTIONS

ASSEMBLY

BEFORE

YOU BEGIN

CONDITIONING

GUIDELINES

TROUBLESHOOTING

& MAINTENANCE

LIMITED

WARRANTY

IMPO R TA NT SA F ETY I N S TRU C T ION S

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 Sears at the number listed on the back cover of this manual.

TO REDUCE THE RISK OF INjURY TO PERSONS:

WARNING

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

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-home use 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.

•

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.

FOR HOUSEHOLD USE ONLY

ASSE M BLY

IMPORTANT: READ THESE SAFETY INSTRUCTIONS BEFORE USE!

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-side play 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!

WARNING

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.

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INTRODUCTION

IMPORTANT

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ASSEMBLY

BEFORE

YOU BEGIN

CONDITIONING

GUIDELINES

TROUBLESHOOTING

& MAINTENANCE

LIMITED

WARRANTY

INTRODUCTION

IMPORTANT

PRECAUTIONS

ASSEMBLY

BEFORE

YOU BEGIN

CONDITIONING

GUIDELINES

TROUBLESHOOTING

& MAINTENANCE

LIMITED

WARRANTY

TOOLS INCLUDED

PARTS INCLUDED

1 Seat Set Safety Pin 2 Foam Rollers 1 Seat Back Pad 1 Seat Bottom Pad 1 Main Base Frame 1 Main Support Frame (Right) 1 Main Support Frame (Left) 1 Radial Arm Assembly 1 Nylon Ankle Strap

1 Center Support Frame 2 Handles 1 Leg Extension/Curl Down Tube 1 Seat Weldmen Set 2 Weight Shields 2 Guide Rods 1 Weight Selection Pin 1 Upper Pulley Assembly 1 Lat Pulldown Bar

1 Dual Floating Pulley Bracket 1 Front Cover 1 Back Cover 2 Single Floating Pulley Brackets 1 Upper Pulley Assembly 1 Lat Bar Bracket Assembly 4 Cables 9 Hardware Bags

LAT PULLDOWN BAR

COVER SET

HANDLE

LAT BAR BRACKET ASSEMBLY

MAIN SUPPORT FRAME (RIGHT)

CENTER SUPPORT FRAME

CABLE “C”

RADIAL ARM ADJUSTMENT PIN SEAT BACK PAD

SEAT BOTTOM PAD

SEAT WELDMENT SET

SEAT HEIGHT ADJUSTMENT KNOB

LEG EXTENSION/ CURL DOWN TUBE

FOAM ROLLERS

ADJUSTABLE FOOTPLATE CABLE “B”

BASE FRAME

SEAT SET SAFETY PIN

MAIN SUPPORT FRAME (LEFT)

SINGLE FLOATING PULLEY BRACKET

WEIGHT SELECTION PIN

WEIGHT SHIELD

DUAL FLOATING PULLEY BRACKET

SINGLE FLOATING PULLEY BRACKET

GUIDE ROD

UPPER PULLEY ASSEMBLY

CABLE “A”

RADIAL ARM ASSEMBLY

CABLE “D”

If you have questions or if there are any missing parts, contact 1-800-4-MY-HOME®.

Further contact information is located on the back cover of this manual.

For a complete exploded diagram, see Quick Start and Parts Guide (included in User’s Guide bag).

Screwdriver

19 mm Flat Wrench

13 mm/17 mm Flat Wrench

4 mm Allen Wrench

6 mm Allen Wrench

8 mm Allen Wrench

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.

PR E- AS SE MB LY

ASSEMBLY ST EP 1

BASE FRAME

MAIN SUPPORT FRAME (RIGHT)

MAIN SUPPORT

FRAME (LEFT)

NYLON NUT (C)

FLAT WASHER (B)

CENTER SUPPORT

FRAME

Place BASE FRAME on floor in desired location.

Remove 6 NYLON NUTS (C) and 6 FLAT WASHERS (B) from BASE FRAME.

Attach RIGHT MAIN SUPPORT

FRAME to right side of BASE FRAME using 2 FLAT WASHERS (B) and 2 NYLON NUTS (C).

Repeat on other side.

Attach CENTER SUPPORT FRAME to BASE FRAME using 2 FLAT WASHERS (B) and 2

NYLON NUTS (C).

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INTRODUCTION

IMPORTANT

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BEFORE

YOU BEGIN

CONDITIONING

GUIDELINES

TROUBLESHOOTING

& MAINTENANCE

LIMITED

WARRANTY

INTRODUCTION

IMPORTANT

PRECAUTIONS

ASSEMBLY

BEFORE

YOU BEGIN

CONDITIONING

GUIDELINES

TROUBLESHOOTING

& MAINTENANCE

LIMITED

WARRANTY

Open HARDWARE BAG 1.

Attach UPPER PULLEY

ASSEMBLY to CENTER SUPPORT FRAME using 2 BOLTS (D), 4 FLAT WASHERS (B) and 2 NYLON NUTS (C).

Tighten this hardware.

Position LAT BAR BRACKET

ASSEMBLY in line with the UPPER PULLEY ASSEMBLY and the LEFT SUPPORT FRAME and RIGHT SUPPORT FRAME as shown. Using 4 BOLTS (A), 8 FLAT WASHERS (B) and 4 NYLON NUTS (C) attach SUPPORT PLATES, LAT BAR BRACKET ASSEMBLY and UPPER PULLEY ASSEMBLY to the LEFT SUPPORT FRAME and RIGHT SUPPORT FRAME as

shown.

ASSEMBLY ST EP 2

NYLON NUT (C) Qty: 6

FLAT WASHER (B) Qty: 12

BOLT (A) Qty: 4

BOLT (D) Qty: 2

SUPPORT PLATE Qty: 2

HARDWARE BAG 1 CONTENTS :

LAT BAR

BRACKET ASSEMBLY

UPPER PULLEY ASSEMBLY

FLAT WASHER (B)

NYLON NUT (C)

FLAT WASHER (B)

BOLT (A)

FLAT WASHER (B)

BOLT (D) FLAT WASHER (B)

NYLON NUT (C)

SUPPORT PLATE

LEFT SUPPORT

FRAME

RIGHT

SUPPORT

FRAME

CENTER

SUPPORT

FRAME

Open HARDWARE BAG 2.

Attach SEAT WELDMENT SET.

Attach COVER to bolted joint using 4 SCREWS (F).

Remove STOPPER from front side of RADIAL ARM ASSEMBLY and reinstall on back side of RADIAL ARM ASSMBLY.

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

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

ASSEMBLY ST EP 3

NYLON NUT (C) Qty: 2

FLAT WASHER (B) Qty: 4

BOLT (A) Qty: 2

SCREW (F) Qty: 4

HARDWARE BAG 2 CONTENTS :

RADIAL ARM ASSEMBLY

NYLON NUT (C)

FLAT WASHER (B)

BOLT (A)

SEAT WELDMENT SET

FRONT COVER

CENTER SUPPORT FRAME

BACK COVER

SCREW (F)

RADIAL ARM ASSEMBLY

STOPPER

STEP 3-D: INSTALLING THE STOPPER:

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INTRODUCTION

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BEFORE

YOU BEGIN

CONDITIONING

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& MAINTENANCE

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INTRODUCTION

IMPORTANT

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ASSEMBLY

BEFORE

YOU BEGIN

CONDITIONING

GUIDELINES

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& MAINTENANCE

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Open HARDWARE BAG 3.

Attach 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.

Insert SEAT SET SAFETY PIN.

ASSEMBLY ST EP 4

NYLON NUT (C) Qty: 1

FLAT WASHER (B) Qty: 2

BOLT (G) Qty: 1

HARDWARE BAG 3 CONTENTS :

SEAT SET SAFETY PIN

FLAT WASHER (B)

NYLON NUT (C)

CENTER SUPPORT FRAME

SEAT WELDMENT SET

BOLT (G)

FLAT WASHER (B)

LEG EXTENSION/ CURL DOWN TUBE

CABLE ATTACHMENT

Open HARDWARE BAG 4.

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

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

Install assembled seat into gym.

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

ASSEMBLY ST EP 5

FLAT WASHER (B) Qty: 6

BOLT (H) Qty: 2

BOLT (L) Qty: 2

NYLON NUT (C) Qty: 2

HARDWARE BAG 4 CONTENTS :

END COVER

FOAM ROLLER

LEG EXTENSION/

CURL DOWN TUBE

SEAT BOTTOM PAD

CENTER SUPPORT FRAME

SEAT BACK PAD

FLAT WASHER (B)

SCREW (H)

FLAT WASHER (B)

NYLON NUT (C)

ADJUSTMENT BAR

BOLT (L)

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INTRODUCTION

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PRECAUTIONS

ASSEMBLY

BEFORE

YOU BEGIN

CONDITIONING

GUIDELINES

TROUBLESHOOTING

& MAINTENANCE

LIMITED

WARRANTY

Open HARDWARE BAG 5.

Install 2 BOLTS (I), 4 FLAT WASHERS (j) and 2 NYLON NUTS (K) into the BASE FRAME as shown in diagram.

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

Install rubber BUMPER onto each GUIDE ROD.

Install each WEIGHT PLATE onto GUIDE RODS NOTE: Ensure that each WEIGHT PLATE’s selector pin slot faces downward.

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

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.

Tighten all hardware.

ASSEMBLY ST EP 6

FLAT WASHER (J) Qty: 8

NYLON NUT (K) Qty: 4

BUMPER Qty: 2

BOLT (I) Qty: 4

HARDWARE BAG 5 CONTENTS :

BUMPER

GUIDE ROD

WEIGHT PLATES

TOP WEIGHT PLATE

BAYONET

SELECTOR PIN

NYLON NUT (K)

FLAT WASHER (J)

UPPER PULLEY

ASSEMBLY

FLAT WASHER (J)

BOLT (I)

FLAT WASHER (J)

NYLON NUT (K)

BOLT (I)

BASE FRAME

Open HARDWARE BAG 6.

Remove nylon nut and threaded screw from end of CABLE A.

Insert cable end into LAT BAR BRACKET ASSEMBLY pulley as shown in diagram. NOTE: After passing through first pulley bracket, thread cable through DUAL FLOATING PULLEY BRACKET then thread back into LAT BAR BRACKET ASSEMBLY.

Re-install threaded screw and nylon nut before threading cable into TOP WEIGHT PLATE. NOTE: Always maintain at least ½˝ of weight cable screw in TOP WEIGHT PLATE for saftey.

Screw the other end of CABLE A into SINGLE FLOATING PULLEY.

Remove nylon nut and threaded screw from end of CABLE B.

Insert cable end into BASE FRAME pulleys as shown in diagram. NOTE: After passing through first pulley bracket, thread cable through DUAL FLOATING PULLEY BRACKET.

After CABLE B routing is complete replace threaded end and nut onto cable end, and install SINGLE FLOATING PULLEY.

Attach CABLE B to LEG

EXTENSION/CURL ARM CABLE.

ASSEMBLY ST EP 7

CABLE A Qty: 1

CABLE B Qty: 1

HARDWARE BAG 6 CONTENTS :

DUAL FLOATING

PULLEY BRACKET

SINGLE FLOATING PULLEY BRACKET

CABLE A

SCREW AND NUT

LEG EXTENSION/

CURL ARM CABLE

TOP WEIGHT

PLATE

CABLE B

CABLE A

SINGLE FLOATING PULLEY BRACKET

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BEFORE

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CONDITIONING

GUIDELINES

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& MAINTENANCE

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INTRODUCTION

IMPORTANT

PRECAUTIONS

ASSEMBLY

BEFORE

YOU BEGIN

CONDITIONING

GUIDELINES

TROUBLESHOOTING

& MAINTENANCE

LIMITED

WARRANTY

Open HARDWARE BAG 7.

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

Route 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.

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

Hook HANDLES on to cable using the 2 HOOKS.

ASSEMBLY ST EP 8

CABLE C Qty: 1

HARDWARE BAG 7 CONTENTS :

BALL

NYLON NUT

FLAT WASHER

HANDLE

HOOK

CLEVIS

FLAT WASHER (B)

SCREW (E)

SINGLE FLOATING PULLEY BRACKET

CABLE C

Open HARDWARE BAG 8.

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

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

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

ASSEMBLY ST EP 9

CABLE D Qty: 1

HARDWARE BAG 8 CONTENTS :

BALL

NYLON NUT

FLAT WASHER

HOOK

CLEVIS

FLAT WASHER (B)

CABLE (D)

LAT BAR

SCREW (E)

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BEFORE

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YOU’RE FINISHED!

Open HARDWARE BAG 9.

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

(M).

ASSEMBLY ST EP 10

FLAT WASHER (M) Qty: 8

SCREW (L) Qty: 8

HARDWARE BAG 9 CONTENTS :

RIGHT SHIELD

SCREW (L)

FLAT WASHER (M)

LEFT SHIELD

BEFO R E YOU B E GIN

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.

LOCATION OF THE HOME GYM

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 openings. The home gym should not be located outdoors.

3 feet

Front 3 feet

3 feet

Back

1 foot

SEAT ASSEMBLY PIN

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

WARNING

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

WARNING

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BEFORE

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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 5-10 minutes 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-down after your session.

COND I TION I NG GU I DELI N ES

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-out at 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.

EXAMPLE:

For a 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 Heart Rate = 108 Beats Per Minute, 75% of maximum Heart Rate = 135 Beat Per Minute.

ALWAYS CONSULT YOUR PHYSICIAN BEFORE BEGINNING AN EXERCISE PROGRAM.

TAR GE T H EA RT RAT E ZO NE CH AR T

100%

75%

60%

B E A T S P E R M I N U T E

20 25 30 35 40 45 50 55 60 65

AGE

T A R G E T Z O N E

120

117

114

111

108

150

146

128

124

116

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STRETCH FIRST

Before using your 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.

1. STANDING CALF MUSCLE STRETCH

Stand near a wall with the toes of tour left foot about 18" from the wall, and the right 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. Repeat on the other side.

2. 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 15 seconds. Repeat with your right ankle and hand.

3. SITTING HAMSTRING & LOWER BACK MUSCLE STRETCH

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 one time.

STRETCHING

T I P S

WARM UP

Always perform 10-15 minutes of aerobic activity before begining your strength training session. This warm-up will limber your muscles and prepare them for more strenuous exercise. Make sure that you warmup on your product at a slow pace. The warm up should gradually increase your heart rate into your heart rate training zone and increase core body temperature.

COOL DOWN

Never stop exercising suddenly! A cool-down period of 3-5 minutes allows your heart to readjust to the decreased demand. Your cool-down period should consist of repeating the stretching exercises listed above to loosen and relax your muscles.

An important step in developing a long term fitness program is to determine your goals. Is your primary goal for exercising to lose weight? Improve muscle tone and/or strength? Reduce stress? Knowing what your goals are will help you develop a more successful exercise program. Below are some common exercise goals:

• Weight Loss - lower intensity, longer duration workouts

• Improve Body Shape and Tone - interval workouts, alternate between hi and low intensities

• Increased Energy Level - more frequent daily workouts

• Improved Sports Performance - high intensity workouts

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.

THE IMPORTANCE OF WARM UP & COOL DOWN

ACHIEVING YOUR FITNESS GOALS

T I P S

SXS_5.7_rev.1.1.indd 20-21 8/30/07 11:13:06 AM

INTRODUCTION

IMPORTANT

PRECAUTIONS

ASSEMBLY

BEFORE

YOU BEGIN

CONDITIONING

GUIDELINES

TROUBLESHOOTING

& MAINTENANCE

LIMITED

WARRANTY

INTRODUCTION

IMPORTANT

PRECAUTIONS

ASSEMBLY

BEFORE

YOU BEGIN

CONDITIONING

GUIDELINES

TROUBLESHOOTING

& MAINTENANCE

LIMITED

WARRANTY

DAILY LO G S HEE T S

D AT E S E T 1

E X E R C I S E W E I G H T R E P S

S E T 2 S E T 3