Bedienungsanleitung Horizon Fitness PAGO 4 (Seite 8 von 15) (Englisch)

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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), 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.

STRETCHING

THE IMPORTANCE OF A WARM-UP & COOL DOWN

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 CALF 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 QUADRICEP 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.

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 product at a slow pace. The warm up should gradually bring your heart

rate into your Target Heart Rate Zone.

COOL DOWN

Never stop exercising suddenly! A cool-down period of 3-5 minutes 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 listed previously to loosen and relax your muscles.

T I P S

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