Keeping A Nexercise Diary - Horizon Fitness RST5.6 Assembly & User's Manual

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STRETCH FIRST
Before using your product, it is best to take a few minutes doing a few gentle stretching exercises.
Stretching prior to exercisewin improve flexibifity and reducechancesof exerciserelated injury. Easeinto
each of these stretches with a slow gentle motion. Do not stretch to the point of pain. Make sure not to
bouncewhile doing thesestretches.
I. STANDING CALF MUSCLE STRETCH
Stanfl neara wall with the toes of tour left foot about 18" from the wall, and
the right foot about 12" behindthe other foot. Leanforward,pushingagainst
the waft with your palms. Keepyour heels flat and hold this position for a
count of 15 seconds. Make sure that you do not bounce while stretching.
Repeaton the other side.
2. STANDING O UADRICEPS 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.Extendyour fingers towardsyour toes and hold for a
count of 15 seconds.Makesure that you donot bouncewhile stretching. Sit
upright again. Repeatone time.
WARM UP
Thefirst 2 to 5 minutes of a workoutshould be devoted to warming up. Thewarm-up will limber your
muscles and preparethem for more strenuousexercise.Makesure that you warm-up onyour product at a
slow pace. Thewarm up should gradually bringyour heart rate into your TargetHeartRate Zone.
COOL D OWN
Never stop exercisingsuddenly! A cool-downperiod of 3-5 minutes allows your heart to readjust to the
decreaseddemand. Makesure that your cool down period consists of a veryslow pace to al/owyour heart
rate to lower.After the cool-down, repeat the stretching exerciseslisted above to loosenand 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 goa/s 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
Tomakeyour personal exerciselog book,photocopythe weeklyand monthly log sheets, which are located
on the following pages,or you can print them off of your computer bygoing to:
www. h orizonfitness.corn/£uifles/weekMo .b_2 flf
www. h orizonfitness, corn/guifles/monthl f
Asyour fitness improves,you can look backand seehow far you've come!
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