Manual Horizon Fitness S3 - Indoor Cycle (page 9 of 13) (English)

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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 indoor cycle 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 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.

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!

Your `Target Heart Rate Zone’ is a percentage of your maximum heart rate. Target Zones will vary

for each individual, depending on age, current level of conditioning, and personal ﬁtness goals. The

American Heart Association recommends workingout at a`Target Heart Rate Zone’ between 60% and

75% of your maximum hear trate. See thechart 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 Heart Rate = 108 Beats Per Minute, 75% of maximum Heart Rate =

135Beats Per Minute.

CONDITIONING GUIDELINES T A R G E T H E A R T R A T E Z O N E

Heart Rate Chart

16 17

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Others manual(s) of Horizon Fitness S3 - Indoor Cycle

Horizon Fitness S3 - Indoor Cycle Usermanual and installation guide - German - 24 pages

Horizon Fitness S3 - Indoor Cycle Usermanual and installation guide - Dutch - 26 pages

Horizon Fitness S3 - Indoor Cycle Usermanual and installation guide - French - 24 pages

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Horizon Fitness S3 - Indoor Cycle Manual

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