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W`4RM 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 D OWfl
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.
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:
o Weight Loss - lower intensity, longer duration workouts
o Improve Body Shape and Tone- interval workouts, alternate between high and low intensities
o Increased Energy Level - more frequent daily workouts
o Improved Sports Performance - high intensity workouts
o Improved Cardiovascular Endurance - moderate intensity, longer duration workouts
If possible try to define your personal goals in precise, measurable terms, and then putyour 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. Your console provides you with several readouts that can
be used to record your progress. Youcan track Distance, Calories or Time.
KEEPING A NEXERCISE DIARY
Tomake 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:
www. h orizonfitness,corn/_uifles/weeklv_
www. h orizonfitness,corn/_uifles/rnonthly_
Asyour fitness improves,you can look backand seehow far you've come/.
WEEK#
WEEKLY G0,4L
DAY
BATE
DISTANCE
CALORIES
TIME
COMMENTS
SUNDAY
MONDAY
TUESDA Y
WEDNESDAY
THURSDAY
FRIDAY
$ATURDA Y
WEEKL Y TOT'4L$ :
WEEK#
WEEKLY G0'4L
DAY
BATE
DISTANCE
CALORIES
TIME
COMMENTS
SUNDAY
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
WEEKL Y TOT'4L$ :
5
WEEK#
WEEKLY G0,4L
DAY
BATE
DISTANCE
CALORIES
TIME
COMMENTS
SUNDAY
MONDAY
TUESDA Y
WEDNESDAY
THURSDAY
FRIDAY
SATURDA Y
WEEKL Y TOT'4L$ :
I
SXE7.7
Rev.l.6Jndd
24-25
8/16/07
11:02:00AM
I
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