Conditioning Guidelines; Stretching; Perceived Exertion Level - Horizon Fitness Andes 2 User Manual

C OND I T I ON I N G GU ID E L IN E S
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 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, it's
time to slow down. Always be aware of these warning signs of overexertion.
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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.
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.
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