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E X E R C I S E G U I D E L I N E S
Always consult your physician before beginning an exercise programme.
HOW OFTEN?
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 peo-
ple are successful staying with a fitness programme if they set aside a specific time of day
to exercise. It doesn't matter whether it's in the morning before your shower, during your
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. If you are
to be successful with your fitness programme, 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?
For aerobic exercise benefits, it's recommended that you exercise from between
24 and 32 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?
How hard you workout is also determined by your goals. If you use your Horizon Fitness
Treadmill 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
programme 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, and the second is by evaluating your perceived exertion level (this is simpler than it
sounds!).
PERCEIVED EXERTION LEVEL
The second and simpler 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 other warning signs of overexertion.
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TREADMILL SERIES
D E V E L O P I N G A F I T N E S S P R O G R A M M E
STRETCH FIRST
Before using your Horizon Fitness product, it is best to take a few minutes doing a few gen-
tle 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.
WALL PUSH
Stand near a wall with the toes of one foot about 18" from the wall, and the other 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. Alternate positions of your feet and repeat for
a total of 8 repetitions.
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 a count of 15 seconds. Repeat with your right
ankle and hand, and continue alternating for a total of 8 repetitions.
SEATED TOE TOUCH
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 for a total of 8
repetitions.
T H E I M P O R T A N C E O F W A R M U P A N D C O O L D O W N
WARM 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 Horizon Fitness product at a slow pace.
COOL DOWN
Never stop exercising suddenly! A cool-down period 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 list-
ed above to loosen and relax your muscles.
TREADMILL SERIES
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