Conditioning Guidelines; Routine Maintenance - Horizon Fitness OXFORD 5 Owner's Manual

condiTioning guideLines

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
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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 f5e minutes initially. your body will need time to adjust to the new act5ity. If your goal is weight loss, a longer
exercise session at lower intensities has been found to be most effect5e. 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 air rower to prepare for a 5K run, 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 perce5ed exertion level (this is simpler than it sounds!).
perce5ed eXerTion LeVeL
A simple way to gauge your exercise intensity is to evaluate your perce5ed 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.
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rouTine mainTenance

WhaT kind of rouTine mainTenance is required?
We use sealed bearings throughout our air rowers so lubrication is not needed. The most important maintenance step is to simply
wipe your perspiration off the air rowers after each use.
hoW do i cLean my horizon air roWer?
Clean with soap and water cleaners only. Never use solvents on plastic parts. Cleanliness of your Horizon Fitness air rower and
its operating environment will keep maintenance problems and service calls to a minimum. For this reason, Horizon preventat5e
recommends that the following preventat5e maintenance schedule be followed.
afTer each use (daiLy)?
Clean with soap and water cleaners only.
Warning! Wipe down the air rower with a damp cloth. Never use solvents, as they can cause damage to the air rower.
eVery Week
Clean underneath the air rower, following these steps:
• Move the air rower to a remote location.
• Wipe or vacuum any dust particles or other objects that may have accumulated underneath the air rower.
• Return the air rower to its previous position.
eVery monTh
Inspect all assembly bolts and pedals on the machine for proper tightness.
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