Bedienungsanleitung Horizon Fitness ROJO T4 (Seite 8 von 14) (Englisch)

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iPod

Docking Station

Dock Connector Pin

iPod Controls

Rubber Plug

iPod

Contro ls

iPod

Dock Inserts

Note: Dock insert sizes

vary for each iPod.

Universal MP3 Player

Dock Insert

Audio In Jack

Audio Out Jack

(front of console)

Speakers

iPod

Controls

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 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 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

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 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.

USING NON-iPod MP3 / CD PLAYERS

Leave RUBBER PLUG at bottom of DOCKING STATION.

To hold your MP3 player in place in the DOCKING STATION, use the UNIVERSAL MP3 PLAYER INSERT. NOTE: Only

iPod is compatible with the DOCK CONNECTOR PIN in the IPOD DOCKING STATION.

Connect the included AUDIO ADAPTOR CABLE to the AUDIO IN JACK on left of the IPOD DOCKING STATION and the

headphone jack on your CD / MP3 player.

Use your CD / MP3 player buttons to adjust song settings. NOTE: if you don’t want to use the speakers, you can

plug your headphones into the AUDIO OUT JACK on front left side of the console.

Remove the AUDIO ADAPTOR CABLE when not in use.

2/15/09 11:08 AM

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