Bedienungsanleitung Horizon Fitness S3 - Indoor Cycle (Seite 10 von 13) (Englisch)

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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.

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:

Weight Loss - lower intensity, longer duration workouts

Improve Body Shape and Tone - interval workouts, alternate between high and low intensities

Increased Energy Level - more frequent daily workouts

Improved Sports Performance - high intensity workouts

Improved Cardiovascular Endurance - moderate intensity, longer duration workouts

If possible try to define your personal goals in precise, measurable terms, and then put your goals

in writing. The more specific you can be, the easier it will be to track your progress. If your goals 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.

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.

ACHIEVING YOUR FITNESS GOALS

STRETCHING

THE IMPORTANCE OF WARM UP & COOL DOWN

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T I P S T I P S

T I P S

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