ELLIPTICAL USER'S GUIDE
Contents
1. PROBLEM The console does not turn on SOLUTION Verify the following The outlet the machine is plugged into is functional Double check that the breaker has not tripped The correct adapter is being used Only use the adapter provided or authorized by Fitness Gear The adapter is not pinched or damaged and is properly plugged into the outlet AND the machine e The power switch is turned to the ON position may not apply to all models Turn off the machine and unplug power cord Remove the console and check that all connections to the console are secure and not damaged or pinched MONTHLY TOTALS PROBLEM The console lights up but the Time RPM s do not count SOLUTION Verify the following Turn off machine and unplug power cord Remove the console and check that all connections to the console are secure and not damaged or pinched elf doing the above does not fix the problem the speed sensor and or magnet may have become dislodged or MONTHLY GOAL _ damaged DISTANCE CALORIES PROBLEM The resistance levels seem to be incorrect seeming too hard or too easy SOLUTION Verify the following e The correct adapter is being used Only use the adapter provided or authorized by Fitness Gear e Reset the console and allow the resistance to reset to the default position Restart and retry the resistance levels PROBLEM The roller wheels appear to be leaving particles on the guide2. Spezifikationen ANDES 4 CONSOLE Time Speed Distance Calories Resistance RPM Heart rate Watts Preset Permanent displays Language Program profile Program numers Watts controlled program Puls controlled program Customer program TECHNICAL DATA Resistance Break system Drive system Flywheel Power suppl Max grip height in cm Q factor Dimensions L x B x H in cm folding dimensions LxB x H in cm Weight Max User weight FEATURES Colour Pedals COMPACTfold Folding system Transport wheels Bottle bracket Special features Technical changings reserve ANDES 4 Telemetric and handgrip LCD window with 9 displays G E NL F 3 12 1 1 1 ANDES 4 16 loads electronically adjustable ECB magnetic break Poly V belt 10 kg Adapter 150 ee Andes 4 181 x 66 x 187 95 x 66 x 187 65 kg 135 kg ANDES 4 bright grey metallic e vertical 3 User quick stari B interface compatible to Teleanimation software In conjunction with chest belt transmitte Polar T 4 recommended as accessory INTRODUCTION CONGRATULATIONS and THANK YOU for your purchase of this Horizon Fitness elliptical Whether your goal is to win races or simply enjoy a fuller healthier lifestyle an Horizon Fitness elliptical can help you attain it adding club quality performance to your at home workouts with the ergonomics and innovative features you need to get str
3. Please follow the procedure as below 1 Select any program 2 Select user 1 2 or 3 3 Select your gender 4 Select your age 5 Select your weight 6 Input your name Hold the START key for 3 seconds to finish your setup The console is able to store up to 3 users data If you would like to modify your personal data please select USERS SETTING for modification START YOUR WORKOUT 1 Select the program you preferred 2 Select the user If your personal data has been ready just select which user you preferred and then you can start your workout 3 Select your gender 4 Select your age 5 Select your welght 6 Start your workout PROGRAM PROFILES 2000000000000000000000000000000000 200000000000000000000000000000000 2000000000000000000000000000000000 000000000000000000000000000000000 OO00000000000000000000000000000000 Allows you to adjust the resistance level to your preference without a preset program See o088888889888889898888988888989898888880 Watts Control Exercise at a set work level As you increase your pedal rate RPM your resis EE OO00000000000000000000000000000000 OO00000000000000000000000000000000 2v200000000000000000000000000000000 tance will decrease if you decrease your pedal rate RPM your resistance will ee Increase ARS 200000000000000000000000000000000 O00000000000000000000000000000000 200000000000000000000000000000000 200000000000000000000000000000000 Improves your strengt
4. from the lock latch Carefully lower the pedal arm and guide rail standing to the side to avoid any accidental release of the alternate pedal arm and guide rail STEP 2 Repeat process for alternate side ELLIPTICAL OPERATION POWER Your programmable elliptical is powered by a power supply The power cord must be plugged into the power jack which is located in the front of the machine near the STABILIZER TUBE nn SS De e AA WARNING NA NA Y Do not operate the elliptical if the power cord or plug is damaged If the elliptical appears not to be working properly do not use the elliptical MOVING Your elliptical trainer has a pair of transport wheels built into the front of the frame With the Elliptical in the folded position and bracing one foot against the front foot tube carefully pull back on the console mast and roll the elliptical to the desired position a SS Our ellipticals are well built and heavy weighing up to 200 Ibs Use care when moving and get additional help if necessary AA WARNING u NA NA Y FOOT POSITIONING Your elliptical offers a variety of foot positions Moving your foot to the forward most position of the foot pad increases your step height which will create a feel similar to a step machine Placing your foot toward the back of the foot pad decreases your step height and creates more of a gliding feel similar to a smooth walk or run Your elliptical also allows
5. grip on the handlebars while exercising mounting or dismounting the machine Do not wear clothes that might catch on any part of the elliptical Do not turn pedal arms by hand e Make sure handlebars are secure before each use Do not insert or drop any object into any opening e Unplug elliptical before moving or cleaning it To clean wipe surfaces down with soap and slightly damp cloth only never use solvents See MAINTENANCE This elliptical should not be used by persons weighing more than 250 pounds Failure to comply will void the warranty e This elliptical is intended for in home use only Do not use this elliptical in any commercial rental school or institutional setting Failure to comply will void the warranty e Do not use elliptical in any location that is not temperature controlled such as but not limited to garages porches pool rooms bathrooms car ports or outdoors Failure to comply may void the warranty Use the elliptical only as described in this manual Keep the topside of the foot support clean and dry e Care should be taken when mounting or dismounting the equipment Before mounting or dismounting move the pedal on the mounting or dismounting side to its lowest position and bring the machine to a complete stop e Disconnect all power before servicing the equipment At NO time should pets or children under the age of 12 be closer to the elliptical than 10 feet At NO time should children und
6. 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 The following information may be asked of you when you call Please have these items readily available Model Name e Serial Number e Date of Purchase receipt or credit card statement In order for Customer Tech Support to service your elliptical they may need to ask detailed questions about the symptoms that are occurring Some troubleshooting questions that may be asked are e How long has this problem been occurring Does this problem occur with every use With every user e If you are hearing a noise does it come from the front back or inside What kind of noise is it thumping grinding squeaking chirping etc e If you are having a resistance problem what is occurring Is the resistance always too hard or too easy Does the resistance respond when pushing the buttons on the console Does the resistance constantly cycle through the levels during the workout e Has the machine been maintained per the maintenance schedule Does the problem occur when using the handlebars Without using the handlebars Answering these and other questions will give the technicians the ability to send proper replacement parts and the service necessary to get you and
7. that the following preventive maintenance schedule be followed AFTER EACH USE DAILY Turn off the elliptical by unplugging the power cord from the wall outlet e Wipe down the elliptical 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 Fitness Gear e Make sure the power cord is not underneath the elliptical or in any other area where it can become pinched or cut nn gt e SS To remove power from the elliptical the power cord must be disconnected from the wall outlet AA WARNING a NA NA Y WEEKLY Clean underneath the elliptical following these steps e Turn off the elliptical e Move the elliptical to a remote location e Wipe or vacuum any dust particles or other objects that may have accumulated underneath the elliptical e Return the elliptical to its previous position EVERY MONTH Inspect all assembly bolts and pedals on the machine for proper tightness Clean any debris off of the pedal arm wheels and guide rails EXCLUSIONS AND LIMITATIONS Who IS covered The original owner and is not transferable What IS covered Repair or replacement of a defective motor electronic component or defective part and is the sole remedy of the warranty What IS NOT covered e Normal wear and tear improper assembly or maintenance or installation of parts or accessories not originally intended or compatible with the equ
8. you to pedal both forward and backwards to offer a variation to your workout and to focus on other major leg muscle groups such as your hamstrings and calves ANDES 4 CONSOLE DISPLAY o CALORIES TIMI DISTANCE SPEED P 6699 BAAD BAA 888 Ja o a C C C fest SOON o ooo 900000000 29s90on d 9490000000000 0000oc 3900050000000 000dl e 39090000000 A 111 Bag BREEESERGRG pee Click S seconds hold S seconds hold a e Next item IE i Previous item p Quick start Finish inputting f starr Select item user s name Start the workout s Enter to the next step e Stop the workout Reset Language STOP Back to the previous step selection ES Metric British selection ANDES 4 CONSOLE OPERATION QUICK START 1 Make sure the power Is on 2 Simply press the START key and begin exercising SETUP YOUR PERSONAL DATA The console is able to store your personal data that include name gender age and weight It makes you start your workout more quickly and monitor your exercise information accurately Please setup your personal data before you use the machine for the f rst time
9. your Fitness Gear elliptical running again COMMON PRODUCT QUESTIONS ARE THE SOUNDS MY ELLIPTICAL MAKES NORMAL Our ellipticals 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 ellipticals 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 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 mod
10. 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 console provides you with several readouts that can be used to record your progress You can track Distance Calories and Time KEEPING AN EXERCISE DIARY To make your personal exercise log book photocopy the weekly and monthly log sheets which are located on the following pages or you can print them off of your computer by going to As your fitness improves you can look back and see how far you ve come WEEKLY LOG SHEETS SUNDAY DISTANCE CALORIES WEEKLY GOAL TIME COMMENTS MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY WEEKLY TOTALS SUNDAY DISTANCE CALORIES WEEKLY GOAL TIME COMMENTS MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY WEEKLY TOTALS SUNDAY DISTANCE CALORIES WEEKLY GOAL TIME COMMENTS MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY WEEKLY TOTALS MONTHLY LOG SHEETS TROUBLESHOOTING Your Fitness Gear elliptical is designed to be reliable However if you do experience problems with your MONTHLY GOAL elliptical please reference the troubleshooting guide listed below DISTANCE CALORIES
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12. 00oooc eeeeeeeee0000 oo0888888888880000088BBBBBBBBWOOO 888880 00 888888888888 8 00 LEE LEE EEEEEEKE EE E Je KEKKEEEE EE EE EK EE EE 0 00 00 00 00 00 00 00 00 00 MONITORING YOUR HEART RATE Feedback Your Horizon Fitness elliptical trainer offers two heart rate feedback options You may choose to use the heart rate handlebars or the chest transmitter for a hands free workout 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 the see your heart rate readout on the console You may experience an erratic readout if consistently holding the handlebars Telemetric Chest Transmitter Prior to wearing the chest transmitter on your chest moisten the two rubber electrodeswith water Center the chest strap just below the breast or pectoral muscles directly overyour stermum with the Horizon Fitness logo facing out NOTE The chest strap must be tight and properly placed to receive an accurate and consistent readout If the chest strap is too loose or positioned improperly you may receive an erratic or inconsistent heart rate readout If you have any problems with the heart r
13. YOUR OWN RISK and Fitness Gear shall have no liability for any injury to the person or property arising from such repairs RESISTANCE POWER VALUE SHEET The resistance power value offered by this machine was tested and recorded by the Torsion Testing Machine as following sheet la e lo at lee he ieee e ae lela oe ee t3 66 123 19 7 27 35 43 53 62 77 so 100 109 123 135 150_ 165 183_ 201 210 221 238 14 76 141 225 31 41 50 62 73 89 104 116 126 142 158 176 191 213 235 245 257 276 is 86 159 260 36 46 57 71 83 101 118 132 146 166 183 201 219 248 275 283 295 314 is 11 7 206 348 49 63 77 96 114 137 160 181 200 226 250 275 300 337_ 372 390_ 407 432 t9 13 1 225 37 7 53 69 es 104 125 149 174 197 219 247 274 303 329 368_ 404 426 448 472 iit 15 0 267 439 61 80 98 122 146 174 202 228 254 289 320 352_ 381 426 468 492 516 543 113 16 8 30 0 48 7 67 89 110 137 163 197 230 257 280 320 358 391 423 469 515 542 567 594 D Entsorgungshinweis Horizon Fitness Vision Fitness Produkte sind receyclebar F hren Sie das ger t am Ende der Nutzungsdauer einer sachgerechten Entsorgung zu rtliche Sammelstelle GB Waste Disposal Horizon Fitness Vision Fitness produc
14. ate function please refer to pages 17 amp 18 in the troubleshooting section 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 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 cardiovascular fitness If you have other goals such as weight or fat loss you will achieve your goal faster with more frequent exercise Whether its 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 Whats 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 ts recommended that you exercise from between 24 and 60 minutes per session But start slowly and gradually increa
15. eling 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 MOVE THE TRAINER EASILY ONCE IT IS ASSEMBLED Your elliptical has a pair of transport wheels built into the front legs It is easy to move your elliptical by rolling it on the front transport wheels It is important that you place your elliptical in a comfortable and inviting room Your elliptical is designed to use minimal floor space Many people will place their ellipticals facing the TV or a picture window If at all possible avoid putting your elliptical in a unfinished basement To make exercise a desirable daily activity for you the elliptical should be in a comfortable setting CAN PEDAL BACKWARDS ON MY ELLIPTICAL Your elliptical allows you to pedal both forward and backwards to exercise and strengthen a wider range of muscles MAINTENANCE WHAT KIND OF ROUTINE MAINTENANCE IS REQUIRED We use sealed bearings throughout our ellipticals so lubrication is not needed The most important maintenance steps are to tighten assembly bolts and wipe your perspiration off the trainer after each use HOW DO I CLEAN MY ELLIPTICAL Clean with soap and water cleaners only Never use solvents on plastic parts Cleanliness of your elliptical and its operating environment will keep maintenance problems and service calls to a minimum For this reason Fitness Gear recommends
16. er the age of 12 use the elliptical Children over the age of 12 should not use the elliptical without adult supervision It is essential that your elliptical is used only indoors in a climate controlled room If your elliptical has been exposed to colder temperatures or high moisture climates it is strongly recommended that the elliptical is warmed up to room temperature before first time use Failure to do so may cause premature electronic failure BEFORE YOU BEGIN CONGRATULATIONS on choosing your elliptical You ve taken an important step in developing and sustaining an exercise program Your elliptical is a tremendously effective tool for achieving your personal fitness goals Regular use of your elliptical can improve the quality of your life in so many ways HERE ARE JUST A FEW OF THE HEALTHBENEFITS OF EXERCISE e Weight Loss e A Healthier Heart Improved Muscle Tone Increased Daily Energy Levels The key to reaping these benefits is to develop an exercise habit Your new elliptical will help you eliminate obstacles that prevent you from exercising Inclement weather and darkness won t interfere with your workout when you use your elliptical in the comfort of your home This guide provides you with basic information for using and enjoying your new machine LOCATION OF THE ELLIPTICAL Place the elliptical on a level surface There should be 6 feet of clearance behind the elliptical 3 feet on each side and one foot in front fo
17. h speed and endurance by raising and lowering the EE resistance levels throughout your workout to involve both your heart and SE ms NNN eege 000000000000000000000000000000000 2000000000000000000000000000000000 O00000000000000000000000000000000 Rolling ze tate tetetets Maintains weight by gradually raising and lowering the resistance level to gradually raise and lower your heart rate COSSSSSSSSeSSSSeeeeeeeeeeeaeeeeaeoQo COSSSSSSSSSSSSSSSSSSSGSSSEOGCGCOQ o08888888888898989889889088888888888880 bestet KEE KEE E KEE EE KEE EE Aen OO00000000000000000000000000000000 2000000000000000000000000000000000 200000000000000000000000000000000 200000000000000000000000000000000 ov000000000000000000000000000000000 200000000000000000000000000000000 2000000000800 e0000000eBBO0O0ODODODO Promotes weight loss by raising and lowering the resistance level while keeping GE you in your fat burning zone SSES EOOOO00000000000000000000000000000 00 I 900000000000000000000000000000000 000000000000000000000000000000000 200000000000000000000000000000000 200000000000000000e0e0e0c0eoooooooo0o 0000000000000000000000A0ABOOODOODODO 0200000000000000000000000O0ODODODOO Improve heart and lung capacity by continuing exercise 00000000000 0000000000000000000AAMO 000000000000 0000000000000000A0AAADO Mountain Improves performance and stamina by raising the resistance level to high peaks to simulate the most difficult outdoor terrains Af
18. ipment as sold e Damage or failure due to accident abuse corrosion discoloration of paint or plastic neglect theft vandalism fire flood wind lightning freezing or other natural disasters of any kind power reduction fluctuation or failure from whatever cause unusual atmospheric conditions collision introduction of foreign objects into the covered unit or modifications that are unauthor ized or not recommended by Fitness Gear Incidental or consequential damages Fitness Gear is not responsible or liable for indirect special or consequential damages economic loss loss of property or profits loss of enjoyment or use or other consequential damages of whatsoever nature in connection with the purchase use repair or maintenance of the product e Equipment used for commercial purposes or any use other than a single family or Household unless endorsed by Fitness Gear for coverage Delivery assembly installation setup for original or replacement units or labor or other costs associated with removal or replace ment of the covered unit e Any attempt to repair this equipment creates a risk of injury Fitness Gear is not responsible or liable for any damage loss or liability arising from any personal injury incurred during the course of or as a result of any repair or attempted repair of your fitness equipment by other than an authorized service technician All repairs attempted by you on your fitness equipment are undertaken AT
19. ning signs of overexertion TIPS Y STRETCHING STRETCH FIRST Before using your product it is best to take a few minutes to do 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 CALVE MUSCLE STRETCH Stand near a wall with the toes of your 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 H 3 SITTING HAMSTRING amp 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 TIPS Y THE IMPORTANCE OF WARM UP amp COOL DOWN WARM UP The first 2 to 5 minutes of a workout should be devo
20. onger 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 frame to brake warranty packages in the industry You want exercise equip ment that offers the most comfort the best reliability and the highest quality in its class Horizon Fitness delivers TABLE OF CONTENTS Important Precautions 4 Before You Begin 5 Folding Unfolding 6 Elliptical Operation Conditioning Guidelines 12 Troubleshooting amp Maintenance 17 Exclusions And Limitations 21 IMPORTANT PRECAUTIONS SAVE THESE INSTRUCTIONS Read all instructions before using this elliptical When using an electrical product basic precautions should always be followed It is the responsibility of the owner to ensure that all users of this elliptical are adequately informed of all warnings and precautions If you have any questions after reading this manual contact Customer Tech Support at the number listed on the back panel of this manual nn YD SS yq IWS IICA To reduce the risk of burns fire electrical shock or injury to persons a Ye NA q e If you experience chest pains nausea dizziness or shortness of breath stop exercising immediately and consult your physician before continuing e Maintain a comfortable pace Do not sprint above 80 roms on this machine To maintain balance it is recommended to keep a
21. r the power cord See diagram to the right Do not place the elliptical in any area that will block any vent or air openings The elliptical should not be located in a garage covered patio near water or outdoors FOLDING YOUR ELLIPTICAL TRAINER Note It is important to always follow the correct order of steps when folding your elliptical trainer STEP 1 The first step is to position the elliptical pedal arms in the proper position The pedal arms can be positioned in two different positions for convenience The first position is to rotate the left pedal arm so that it is in the backmost position the left pedal arm wheel should be positioned at the rear of the elliptical trainer The second position would be to rotate the right pedal arm in the back most position STEP 2 Carefully raise both the pedal arm in the backmost position and guide rail simultaneously STEP 3 Press and hold the lock latch button located underneath the guide rail end cap Align the lock latch with the lock latch receiver located underneath the pedal arm Insert the lock latch receiv er into the lock latch Release the lock latch button once the lock latch is secure STEP 4 Repeat process for alternate side UNFOLDING YOUR ELLIPTICAL TRAINER Note It is important to always follow the correct order of steps when unfolding your elliptical trainer STEP 1 Firmly grasp both the left pedal arm and guide rail Press and release the lock latch receiv er
22. rails MONTHLY TOTALS 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 PROBLEM The elliptical makes a squeaking or chirping noise SOLUTION Verify the following MONTHLY GOAL e The elliptical is on a level surface DISTANCE CALORIES Loosen all bolts attached during the assembly process grease the threads and tighten again MONTHLY TOTALS HEART RATE TROUBLESHOOTING PROBLEM There is no heart rate reading SOLUTION Remove the console and verify that the heart rate cables are attached properly making sure that the cables are securely inserted into the console Check your exercise environment for sources of interference such as high power lines large motors etc YOU MAY EXPERIENCE AN ERRATIC READOUT UNDER THE FOLLOWING CONDI TIONS Gripping the heart rate handlebars too tight Try to maintain moderate pressure while holding onto the heart rate handlebars e Constant movement and vibration due to constantly holding the heart rate grips while exercising e When you are breathing heavily during a workout e When your hands are constricted by wearing a ring e When your hands are dry or cold Try moistening your palms or rubbing them together to warm e Anyone with heavy arrhythmia e Anyone with arteriosclerosis or peripheral circulation disorder Anyone whose skin
23. se 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 machine to prepare for a 5K workout you will probably work out at a higher intensity than if your goal is general fitness Regard less 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 exercis ing 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 its time to slow down Always be aware of these war
24. ted 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 product at a slow pace The warm up should gradually bring your heart rate into your Target Heart Rate Zone COOL DOWN Never stop exercising suddenly A cool down period of 3 5 minutes 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 Da 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 to lose weight Improve muscle Reduce 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 e 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 e Improved Sports Performance high intensity workouts e Improved Cardiovascular Endurance moderate intensity longer duration 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
25. ter Burner Recover your heart and muscles by gradually cooling down after intensive workout Cross Country Improve your cardiovascular system by lowering resistance to simulate country Stroll HRC Benefits weight loss by maintaining an optimum exercise level to burn fat while adjusting the resistance to keep you in your target heart rate zone CUSTOM Customized workout time defaults to 15 minutes USB INTERFACE There is a USB port on the back side of console It makes your elliptical trainer compatible with PC You are able to upgrade exercise programs via PC or use particular PC software which designed for fitness machine 200000000000000000000000000000000 oO00000000000000000000000000000000 000000000000000000000000000000000 200000000000000000000000000000000 O00000000000000000000000000000000 oo00 8 888888889898989888989998088888888W80OO o0o0888888888888898888088880888888880 2000000000000000000000000000000000 O00000000000000000000000000000000 000000000000000000000000000000000 2000000000000000000000000000000000 OO00000000000000000000000000000000 000000000000000000000000000000000 2000000000000000000000000000000000 oo00088888888888888 8000 WOOO0O0000000 o08888888888888888888888 800000000 o08888888888888888888888888 800000 o0O888888888889898988989899898888888RW80O0OO bestet KEE KEE Aen 200000000000000000000000000000000 O00000000000000000000000000000000 O00000000000000000000000000000000 20000000000000000000000000000
26. ts are recyclable At the end if its useful lifeplease dispose of this article correctly and safely local refuse sites Remarque relative a la gestion des d chets Les produits Horizon Fitness VisionFitness sont recyclables A la fin sa durreed utilisation remettez appareil a un centre de gestion de dechets correct collectelocale NL VerwijderingsaanwijzingHorizon Fitness Vision Fitness producten zijn recycleerbaar Breng het apparaataan het einde van de gebruiksduur naar een vaekundig verzampelbunt voorrecycling E Informaciones para la evacuacionLos productos de Horizon Fitness Vision Fitness son riciclables Cuando se terminala vida util de un aparato o una maquina entreguelos an una impresa local deeleiminacion de residuos para su reciclaje I Indicazione sullo smaltimentol prodotti Horizon Fitness Vision Fitness sono reciclabill Quando l apparecchionon servira piu portatelo in un apposito punto di raccolta della Vostra citta Punti di raccolta comunall PL Wskazowka dotyczaca usuwania odpadow Producty firmy Horizon Fitness Vision Fitness podlegaja recyklingowi Pod koniecokresu o ywalnoEcl pros z oddac urz dzenie do wlaEciwego punkto usuwaniaodpadow lokalny punkt zbiorczy 020909
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