An important step in developing a long term fitness program is to determine your goals.
Is your primary goal for exercising on your Horizon Fitness Elliptical Trainer to lose
weight? Improve muscle? Burn 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 - Weight Maintenance
- Improve Body Shape and Tone - Strengthen Leg Muscles
- Increased Energy Level - Improved Sleep Patterns
- Improved Sports Performance - Stress Reduction
- Improved Cardiovascular Endurance
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. Your Horizon Fitness Elliptical Trainer console provides you with sev-
eral readouts that can be used to record your progress. You can track Distance, Calories
or Time. Time is the most important and useful of test functions.
KEEPING AN EXERCISE DIARY
Photocopy the weekly and monthly log sheets on the following pages to make your per-
sonal exercise log book. As time goes by you'll be able to look back with pride at the
work you've done. As your fitness improves, you can look back and see how far you've
come.
ACHIEVING YOUR FITNESS GOALS
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STRETCH FIRST
Before using your Horizon Fitness product, it is best to take a few minutes doing 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.
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.
DEVELOPING A FITNESS PROGRAM
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
listed above to loosen and relax your muscles.
THE IMPORTANCE OF WARM UP AND COOL DOWN
