640992
8
Zoom out
Zoom in
Previous page
1/15
Next page
14 15
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 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 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. 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), 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.
STRETCHING
THE IMPORTANCE OF A WARM-UP & COOL DOWN
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 CALF 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 QUADRICEP 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.
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 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 previously to loosen and relax your muscles.
T I P S
T I P S
8


Need help? Post your question in this forum.

Forumrules


Report abuse

Libble takes abuse of its services very seriously. We're committed to dealing with such abuse according to the laws in your country of residence. When you submit a report, we'll investigate it and take the appropriate action. We'll get back to you only if we require additional details or have more information to share.

Product:

For example, Anti-Semitic content, racist content, or material that could result in a violent physical act.

For example, a credit card number, a personal identification number, or an unlisted home address. Note that email addresses and full names are not considered private information.

Forumrules

To achieve meaningful questions, we apply the following rules:

Register

Register getting emails for Horizon Fitness Comfort 3 at:


You will receive an email to register for one or both of the options.


Get your user manual by e-mail

Enter your email address to receive the manual of Horizon Fitness Comfort 3 in the language / languages: English as an attachment in your email.

The manual is 0,75 mb in size.

 

You will receive the manual in your email within minutes. If you have not received an email, then probably have entered the wrong email address or your mailbox is too full. In addition, it may be that your ISP may have a maximum size for emails to receive.

Others manual(s) of Horizon Fitness Comfort 3

Horizon Fitness Comfort 3 Installation Guide - English - 45 pages

Horizon Fitness Comfort 3 User Manual - German - 20 pages

Horizon Fitness Comfort 3 Installation Guide - German - 74 pages

Horizon Fitness Comfort 3 User Manual - Dutch - 20 pages

Horizon Fitness Comfort 3 Installation Guide - Dutch - 74 pages

Horizon Fitness Comfort 3 User Manual - French - 20 pages

Horizon Fitness Comfort 3 Installation Guide - French - 75 pages


The manual is sent by email. Check your email

If you have not received an email with the manual within fifteen minutes, it may be that you have a entered a wrong email address or that your ISP has set a maximum size to receive email that is smaller than the size of the manual.

The email address you have provided is not correct.

Please check the email address and correct it.

Your question is posted on this page

Would you like to receive an email when new answers and questions are posted? Please enter your email address.



Info