Honeywell ST 3000 Satellite Radio User Manual
Contents
1. ASSEMBLY CAUTION There are several areas during the assembly process of a Horizon Fitness upright bike 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 upright bike could have frame parts that are not tightened and will seem loose and may cause irritating noises To prevent damage to the upright bike the assembly instructions must be reviewed and corrective actions should be taken Before proceeding find your upright bike 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 ONI ENTER VOUR SERIAL NUMBER IN BOX BELOW Refer to this number when calling for service and also enter this serial number on vour Warrantv Card and in vour own records Be sure to read the Safetv Instructions and complete Owner s Guide before using vour new Horizon Fitness upright bike WARRANTV REGISTRATION Your warranty card must be completed and sent to Horizon Fitness within thirty days of purchase or reg istered on line at www horizonfitness com before a warrantv claim can be processed Please keep receipt with owner s guide as it mav be required for a warrantv claim Make sure to send in the warrantv reg istration card to valuate your warranty GETTING STARTED POWER The console on your E2. TABLE OF CONTENTS SAFETY INSTRUCTION S jaf etichette apte teet GETTING STARTED POWER MOVING FOOT POSITION KNOW YOUR UPRIGHT BIKE Elite 2 0B s 9 QUICK START UP Elite 2 0B cette bete 10 PROGRAMMING eee eee 11 DISPLAY 2 12 KNOW YOUR UPRIGHT BIKE Elite 3 0B 13 QUICK START UP Elite 3 0B 14 DISPLAY Elite 3 0B 15 PROGRAM PROFILES 18 A CAUTION Read all precautions and instructions in this manual before using this equipment Save this manual for future reference IMPORTANT SAFETY INSTRUCTIONS SAVE THESE INSTRUCTIONS When using an electrical product basic precautions should always be followed Read all instructions before using this exercise product WARNING 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 manufacture Never drop or insert any object into any opening Do not remove the upright bike s side covers Service should be per formed only by an authorized Horizon Fitness service provider Never operate this upright bike 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
3. Do not use outdoors Only use the power cord provided with your Horizon Fitness upright bike 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 Horizon Fitness upright bike before moving it OTHER SAFETY TIPS FOR YOUR HORIZON FITNESS UPRIGHT BIKE CAUTION CAUTION f you experience chest pains nausea dizziness or shortness of breath stop exercising immediately and consult your physician before continuing Do not wear clothing that might catch on any part of the upright bike Make sure handlebars are secure before each use Read the owner s guide before operating this upright bike Maintain a comfortable pace Do not sprint above 125 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 upright bike is used only indoors in a climate controlled room If your upright bike has been exposed to colder temperatures or high moisture climates it is strongly recommended that the upright bike 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 upright bike at all times When the upright bike is in use young children and pets should be kept at least 10 feet away CLEANING Clean with soap and slight
4. May be used to evaluate and quantify your fitness progress over time WATTS t 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 or wearing the chest transmitter HEART RATE PROFILE Allows you to view your program intensity while you exercise Each horizontal row of LED s represents 2 E B 8 e 2 55 S B 5 a B 5 resistance levels 16 CHOOSING PROGRAM To choose a program press the quick program key The program profile lights will show you which pro gram you have selected Once you choose a pro gram wait for 5 seconds and you will see the resistance level flashing in the Resistance window CHOOSING A RESISTANCE With the resistance level flashing press the plus or minus buttons to adjust your resistance level Once you choose a resistance level wait for 5 sec onds and you will see the time flashing in the Time window CHOOSING A TIME With the time flashing press the plus or minus buttons to adjust your program time Once you choose your time press the Start button and begin you workout FINISHING YOUR WORKOUT RESISTANCE Press the Stop button to pause your workout press and hold to reset your workout Remember to gra
5. for you the upright bike should be in a attractive setting 24 EXERCISE GUIDELINES 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 main tain 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 morn ing before your shower during lunch hour or while watching the evening news What s more impor tant 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 dur ing the past year it may be a good idea to keep your exercise times to as little as five minutes ini tially Your body will need time to adjust to the new activity If your goa
6. ace before stopping your workout After you have finished your workout the console will beep several times to let you know your workout is finished 11 DISPLAY 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 DISTANCE workout SPEED SPEED Shown as your speed in miles per hour RPM Shown as Revolutions per Minute Improve striding technique RPM while reducing leg muscle fatigue by striding between 60 amp 70 RPM PULSE PULSE Shown as Beats Per Minute Used to monitor your heart rate during your workout dis played when contact is made with both grips KNOW YOUR UPRIGHT BIKE CONSOLE GRIP PULSE HANDLEBARS SEAT ADJUSTABLE SEAT LEVER FOOT TUBE TRANSPORT WHEEL SIDE COVERS REAR SUPPORT TUBE 13 QUICK START UP Simply press the Start button to begin exercising The program will automatically default to the Manual program unless another program is selected OOOOOOOOOOOOOOOO HEART RATE TIME RESET Press and hold the Stop button to reset the upright bike 14 DISPLAY TIME Shown as Minutes Seconds View the time remaining or the time elapsed in your workout DISTANCE Shown as Miles View the accumulat
7. and materials for the life time of the original owner BRAKE LIFETIME Horizon Fitness warrants the brake against defects in workmanship and materials for the life time of the original owner ELECTRONICS amp PARTS 2 YEARS Horizon Fitness warrants the electronic components and all original parts for a period of two years 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 improp er assembly or maintenance or installation of parts or accessories not originally intended or com patible with the upright bike as sold The warranty does not apply to damage or failure due to acci dent 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 replac
8. dually slow down your pace before stopping or pausing your workout After you have finished your workout the console will retain the data from your workout for 45 seconds before resetting 17 PROGRAM PROFILES MANUAL Customized workouts allowing the user to adjust resistance level to the user s preference INTERVALS Improves your strength speed and endurance by raising and lowering the resistance levels throughout your workout to involve both your heart and muscles ROLLING Maintains weight by gradually raising and lowering the resist ance level to gradually raise and lower your heart rate WEIGHT LOSS Promotes weight loss by raising and lowering the resistance level while keeping you in your fat burning zone MOUNTAIN Improves performance and stamina by raising the resistance level to high peaks to simulate the most difficult outdoor ter rains THR Zone 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 USING YOUR THR Zone PROGRAM Once the THR Zone quick program key is selected 3 0B only wait for 5 seconds and you will see the target heart rate flashing in the Heart Rate window Using the chart on page 21 determine your target heart rate Your target heart rate should be set at a number that you will be able to exercise at throughout the majority of your wo
9. e 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 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 Hear Rate 108 Beats Per Minute 75 of max imum Heart Rate 135 Beat Per Minute 100 75 60 Beats per Minute Age 20 25 30 35 40 45 50 55 60 65 21 TROUBLESHOOTING YOUR UPRIGHT BIKE Your Horizon Fitness upright bike is designed to be reliable and maintenance free However if you do experience problems with your upright bike 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 upright bike makes a squeaking or chirping noise SOLUTION Loosen all bolts attached during the assembly process grease the threads and tight en again PROBLEM The resistance levels seem to be incorrect seeming too hard or too easy Elite 3 0B only SOLUTION Reset the console and allow the resistance to reset to the default position Restart the console and retry the resistance levels HE TE TROUBLESHOOTING PROBLEM There is no heart rate reading SOLUTION Remove the console and veri
10. e 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 1 888 993 3199 ww w horizonfitness com 23 COMMON PRODUCT QUESTIONS ARE THE SOUNDS MY UPRIGHT BIKE MAKES NORMAL Our upright bikes 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 nois es Unlike older louder technologies there are no fans friction belts or alternator noises to mask these sounds on our upright bikes 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 fly wheel All bearings belts and other rotating parts will g
11. ebars 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 TELEMETRIC CHEST TRANSMITTER Prior to wearing the chest transmitter on your chest moisten the two rubber electrodes with water Center the chest strap just below the breast or pectoral muscles directly over your sternum 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 rate function please refer to pages 22 amp 23 in the trou bleshooting section WARNING 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 20 THR Zone TARGET HEART RATE ZONE CHART 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 Th
12. ed distance during your workout DISTANCE CALORIES Shown as total accumulated calories burned during your workout CALORIES CHOOSING THE LEVEL Choose the program difficulty level level 1 10 by pressing the or speed buttons Available only on certain programs You may also choose your program level by pressing the numbered quick speed key that correlates with the program level number For example to choose a program level of 5 sim ply press quick speed key number 5 Once the program level has been chosen press the select but ton Once in a program the user may change the difficulty level by pressing the or speed keys or by pressing the quick speed keys NOTE If one segment is changed the entire program will in turn be changed For example when in a program if the user increases the speed 1 mph all of the remaining segments will also be increased by 1 mph RPM Shown as Revolutions per Minute Improve striding technique while reducing leg muscle fatigue by striding between 60 amp 70 RPM 15 DISPLAY RESISTANCE During a workout the amount of resistance can be adjusted by pressing the plus or minus buttons on the console The resistance levels vary from level 1 to 16 level 1 being the easiest and level 16 being the most difficult RESISTANCE WATTS A measurement of your expending energy
13. enerate 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 UPRIGHT BIKE 1 HAD DELIVERED LOUDER THAN THE ONE AT THE STORE All fitness products seem quieter in a large store showroom because there is generally more back ground 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 UPRIGHT BIKE EASILY ONCE IT IS ASSEMBLED Your Horizon Fitness upright bike has a pair of transport wheels built into the front legs It is easy to move your upright bike by rolling it on the front transport wheels It is important that you place your Horizon Fitness upright bike in a comfortable and inviting room Your upright bike is designed to use minimal floor space Many people will place their upright bikes facing the TV or a picture window If at all possible avoid putting your upright bike in a unfinished basement To make exercise a desir able daily activity
14. erm divide them up into monthly and weekly segments Longer term goals can lose some of the immediate motivation benefits Short term goals are easier to achieve Your Horizon Fitness upright bike console provides you with several readouts that can be used to record your progress You can track Distance Calories or Time Time is the most important and useful of test functions KEEPING AN EXERCISE DIARY Photocopy the weekly and monthly log sheets on the following pages to make your personal exer cise log book As time goes by yov 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 30 WEEKLY LOG SHEET WEEK 2 WEEKLY GOAL DAY DATE DISTANCE CALORIES TIME COMMENTS SUN MON TUES WED THUR FRI SAT WEEKLY TOTALS WEEK _ WEEKLY GOAL DAY DATE DISTANCE CALORIES TIME COMMENTS SUN MON TUES WED THUR FRI SAT WEEKLY TOTALS 31 MONTHLY LOG SHEET MONTH MONTHLY GOAL WEEK DISTANCE CALORIES TIME MONTHLY TOTALS MONTH MONTHLY GOAL WEEK DISTANCE CALORIES TIME MONTHLY TOTALS 32 LIMITED HOME USE WARRANTY FRAME LIFETIME Horizon Fitness warrants the frame against defects in workmanship
15. fy that the heart rate cables are attached properly mak ing sure that the cables are securely inserted into the console SOLUTION If you are using the chest strap there may be a poor connection between the elec trodes and the skin Remoisten the electrodes with water 3 0B only SOLUTION The chest strap may not be positioned properly Reposition the chest strap It may be necessary to experiment with the fit and position of the chest strap 3 0B only SOLUTION Verify that the distance between the chest strap and the console is not beyond the rec ommended range of 36 inches 3 0B only SOLUTION The battery in the chest strap may be dead Take the chest strap to a jewelry store or return to Horizon Fitness for a battery replacement 3 0B only 22 PROBLEM Erratic or Inconsistent Readout 3 08 only SOLUTION This is often caused by dry electrodes or a loose chest strap Moisture on the rubber electrodes is required for proper operation Try a more generous coating of water on the electrodes and tightening the chest strap Chest your exercise environment for sources of interference such as high power lines large motors etc 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 ar
16. ing 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 on line at www hori zonfitness com before a warranty claim can be processed 33 oR Zo o Designed for life HORIZON FITNESS 800 BURTON BOULEVARD DEFOREST WISCONSIN 53532 phone 1 888 993 3199 fax 1 608 842 1660 www horizonfitness com Rev 1 1
17. itions 28 THE IMPORTANCE OF WARM UP AND 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 on page 28 to loosen and relax your muscles 29 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 Horizon Fitness upright bike to lose weight Improve muscle Burn Stress Prepare for the spring racing schedule Knowing what your goals are will help you develop a more successful exercise program Below are some common exercise goals Weight Loss Weight Maintenance Improve Body Shape and Tone Strengthen Leg Muscles Increased Energy Level Improved Sleep Patterns Improved Sports Performance Stress Reduction Improved Cardiovascular Endurance If possible try to define your personal goals in precise measurable terms and then put your goals in writing The more specific you can be the easier it will be to track your progress If your goals are long t
18. l is weight loss a longer exer cise 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 25 ROUTINE MAINTENANCE WHAT KIND OF ROUTINE MAINTENANCE IS REQUIRED We use sealed bearings throughout our bikes so lubrication is not needed The most important main tenance step is to simply wipe your perspiration off the bike after each use HOW DO I CLEAN MY HORIZON FITNESS UPRIGHT BIKE Clean with soap and water cleaners only Never use solvents on plastic parts Cleanliness of your Horizon Fitness upright bike and its operating environment will keep maintenance problems and service calls to a minimum For this reason Horizon Fitness recommends that the fol lowing preventive maintenance schedule be followed AFTER EACH USE DAILY Turn off the upright bike with the on off switch and unplug the power cord from the wall outlet 3 0B only WARNING WARNING To remove power from the upright bike the power cord must be disconnected from the wall outlet Elite 3 0B only Wipe down the upright bike with a damp cloth Never use solvents as they can cause damage to the upright bike Inspect the power cord If the power cord is damaged contact Horizon Fitness Make sure the power cord is not underneath the upright bike or in any other area where it can become pinched or cut EVERY WEEK Clean underneath the upright bike follo
19. lite 2 0B is powered by 2 AA batteries which are replaced through the back side of the console Your exercise bike itself is powered by you The console on your Elite 3 0B 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 Your Horizon Fitness upright bike has a pair of transport wheels built into the front of the frame Standing in front of the upright bike bracing one foot against the front wheel tube grab the handle bars and carefully pull the bike towards you Carefully push the bike to the desired location CAUTION CAUTION Our upright bikes are well built and heavy weighing up to 150lbs l Use care and additional help if necessary when moving KNOW YOUR UPRIGHT BIKE CONSOLE GRIP PULSE HANDLEBARS SEAT ADJUSTABLE SEAT LEVER TRANSPORT WHEEL SIDE COVERS REAR SUPPORT TUBE QUICK START UP Simply begin exercising The console will automatically begin counting up and tracking your infor mation RPM DISTANCE RESET Press and hold the reset button on the console 10 PROGRAMMING CHOOSING YOUR TIME Press the SET TIME button on the console to select your workout time time is set in 1 minute incre ments STARTING YOUR WORKOUT Start pedaling the console will automaticly begin counting down FINISHING YOUR WORKOUT Remember to gradually slow down your p
20. ly damp cloth only Never use solvents CONGRATULATIONS on choosing Elite Series upright bike You ve taken an important step in developing and sustaining an exercise program Your Horizon Fitness upright bike is a tremendously effective tool for achieving your personal fitness goals Regular use of your Horizon Fitness upright bike 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 Horizon Fitness upright bike 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 Horizon Fitness upright bike in the comfort of your home This manual provides you with basic information for using and enjoying your new machine more complete knowledge of your new Horizon Fitness upright bike will assist you in realizing your goal of a healthy lifestyle CAUTION CAUTION BEFORE BEGINNING ANY EXERCISE PROGRAM ALWAYS CONSULT YOUR PHYSICIAN IF YOU EXPERIENCE CHEST PAINS NAUSEA DIZZINESS OR SHORTNESS OF BREATH STOP EXERCIS ING AND CONSULT YOUR PHYSICIAN BEFORE CONTINUING IMPORTANT PLEASE READ BEFORE USE
21. rkout To adjust the target heart rate press the up or down but tons Once you have chosen your target heart rate wait for five seconds and you will see the time flash ing in the Time window Press the up or down buttons to adjust your time Once you choose your time press the Start button and begin your workout The THR Zone program will have a 5 minute warm up time before it will get you in your target heart rate zone After the 5 minute warm up period the resistance level will increase gradually to get the user to the entered target heart rate zone Once the user is at the target heart rate zone plus or minus 5 beats the resistance level will remain at the current resistance level The last 5 minutes of the program will begin the cool down period At this time the program will grad ually decrease the resistance level to give the user a smooth cool down NOTE The Chest Strap Transmitter is required to use the THR Zone program CHEST STRAP TRANSMITTER PLACEMENT AND MOISTENING THE ELECTRODES APPLY MOISTURE HERE ee BACKSIDE OF CHEST TRANSMITTER 19 FEEDBACK Your Horizon Fitness upright bike offers two heart rate feedback options You may choose to use the heart rate handlebars or the chest transmitter for a hands free workout Elite 3 0B only HEART RATE HANDLEBAR Place the palm of your hands directly on the heart rate handl
22. ur breath it s time to slow down Always be aware of other warning signs of overexertion 27 DEVELOPING A FITNESS PROGRAM STRETCH FIRST Before using your Horizon Fitness product it is best to take a few minutes doing a few gentle stretch ing 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 contin 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 repet
23. wing these steps Turn off the upright bike with the on off switch Elite 3 0B only Then unplug the power cord at the wall outlet Elite 3 0B only Move the upright bike to a remote location Wipe or vacuum any dust particles or other objects that may have accumulated underneath the upright bike Return the upright bike to its previous position EVERY MONTH Inspect all assembly bolts and pedals on the machine for proper tightness 26 HOW HARD How hard you workout is also determined by your goals If you use your Horizon Fitness upright bike to prepare for a 5K run you will probably work out at a higher intensity than if your goal is gen eral 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 see page 20 and the second is by eval vating your perceived exertion level this is simpler than it sounds Note Always consult your physi cian 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 yo
Download Pdf Manuals
Related Search