Perceived Exertion Level - Horizon Fitness Elite E408i User Manual

PR O G R AM PRO FIL ES
MANUAL
Allows you to adjust the resistance level to your preference, without a preset program.
INTERVALS
Improves your strength, speed and endurance by automatically changing the resistance levels
through-out your workout.
WEIGHT LOSS
Promotes weight loss by raising and lowering the resistance level, while keeping you in your fat
burning zone.
CONSTANT WATTS
Automatically adjusts resistance levels to keep your watt output at the level you select.
INCLINE 1 & 2
Engages all major muscle groups of the upper and lower body through varied resistance and
incline levels to tone muscle and increase endurance and stamina.
CUSTOM (USER PROGRAM)
Design and store your own custom exercise program.
THR ZONE
Automatically adjust the resistance level to keep your heart rate in your desired range.
60% OF MAX HEART RATE: Used for beginners and longer workouts. Lower intensity
and longer duration helps burn fat more efficiently.
65% OF MAX HEART RATE: Used for beginner to intermediate users and mid to long
range workouts. Lower intensity and longer duration helps burn fat more efficiently.
70% OF MAX HEART RATE: For intermediate users and mid range cardio workouts.
While this range burns fat it really challenges the cardiovascular system and helps
strengthen the heart.
75% OF MAX HEART RATE: For advanced users and short to mid range cardio workouts.
Burns fat, tones muscles and challenges the heart.
80% OF MAX HEART RATE: For advanced users and short workouts. Burns fat,
strengthens and tones muscles, and challenges the entire cardiovascular system.
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C ONDI TI ONI NG G UIDELINES
ALWAYS CONSULT YOUR PHYSICIAN BEFOREBE GINNING 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 main-
tain 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 break-
fast, 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 (for E1200 only)
- 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 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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