Horizon EX-56 Owner's manual

Brand: Horizon

Model: EX-56

Category: Fitness, gymnastics & weight training

Type: Owner's manual

Horizon EX-56 is the elliptical designed to help you attain your goals, adding club-quality performance to your at-home workouts, with the ergonomics and innovative features you need to get stronger and healthier, faster. Enjoy the most comfort, best reliability, and highest quality in its class. Maintain a comfortable pace. It is not recommended to sprint above 80 rpms on this machine. Important: This elliptical should not be used by persons weighing more than 250 pounds. This elliptical is intended for in-home use only.

ELLIPTICAL USER'S GUIDE

CONGRATULATIONSand THANKYOUforyourpurchaseof this HorizonSerieselliptical!

Whetheryour goal is to win races or simply enjoy a fufler, healthier fifestyle, a Horizon Series efliptical

can help you attain it- adding club-quafity performance toyour at-home workouts, with the ergonomics

and innovative features you need to get stronger and healthier, faster. Because we're committed to

designing fitness equipment from the inside out, we use only the highest quality components. It's a

commitment we back with one of the strongest frame-to-brake warranty packages in the industry.

Youwant exerciseequipment that offersthe most comfort,thebestreliability and the highest quality

in its class.

TheHorizonSeriesdelivers.

Important Precautions

Assembly

Before You Begin

Elliptical Operation

Conditioning Guidelines 21

Troubleshooting & Maintenance 27

Limited Warranty 31

CONTACTINFORMATION Back Panel

SAVETHESEINSTRUCTIONS

Read all instructions before using this elliptical. When using an electrical product, basic precautions

should always be followed, including the following- Readaft instructions before using this elliptical It is the

responsibility of the owner to ensure that aft users of this elliptical are adequately informed of aft warnings

and precautions. If you have any questions after reading this manual, contact Customer TechSupport at the

number listed on the back panel of this manual

• If you experience any kind of pain, including, but not limited to chest pains, nausea, dizziness, or

shortness of breath, stop exercising immediately and consult your physician before continuing.

• Maintain a comfortable pace. Donot sprint above 80 rpms on this machine.

• Tomaintain balance, it is recommended to keep a grip on the handlebars while exercising, mounting or

dismounting the machine.

• Donot wear clothes that might catch on any part of the elliptical

• Donot turn pedal arms by hand.

• Make sure handlebars are secure before each use.

• Donot insert or drop any object into any opening.

• Unplug elliptical before moving or cleaning it. Toclean, wipe surfaces down with soap and slightly damp

cloth only, never use solvents. (SeeMAINTENANCE)

• This elliptical should not be used by persons weighing more than 250 pounds. Failure to comply will void

the warranty.

• Thiselliptical is intended for in-home use only. Donot use this efliptical in any commercial, rental, school

or institutional setting. Failure to comply will void the warranty.

• Do not use a elliptical in any location that is not temperature controlled, such as, but not limited

to garages, porches, pool rooms, bathrooms, car ports or outdoors. Failure to comply may void the

warranty.

• Usethe efliptical only as described in this manual

• Keepthe topside of the foot support clean and dry.

• Care should be taken when mounting or dismounting the equipment. Before mounting or dismounting,

move the pedal on the mounting or dismounting side to its lowest position and bring the machine to a

complete stop.

• Disconnect all power before servicing the equipment.

tNO ; e;hou;_ ;ts;_hildre_ nde_thea ;;ii b _i;to;ie;lli ;_alti_n _0

A t;m p u g 2 e L ;pt

At NOtimeshouldChildrenUndertheageof ;2 usethe ellipticaL

i i!_...................__I'T _i_¸ _':_ : I

i lt is essential that your e/lipticai is used only indoors, in a Climate controlled roomi lf your eilipficai has been

i exposed to coider tem_eraiures o_ high mo;sture Climates, it is strongly recomme_ded that the ellipficai

warmed uP tOr°°m temperatu re before first time use. Failure to do SOmay cause Premature electronic fai!ure.

IMPORTANT..READTHESESAFETYINSTRUCTIONSBEFOREUSE!

Thereareseveralareasduring theassemblyprocessofa elfipfical that specialattention must bepaid. It is

veryimportant to followtheassemblyinstructions correctlyand tomakesureaftparts arefirmly tightened.

If the assemblyinstructions are not followedcorrectly,theelliptical could have frame,oaRsthat arenot

tightenedand will seemlooseand maycause irritating noises.Topreventdamageto the eflipticaL the

assemblyinstructions mustbereviewedand correctiveactionsshouldbetaken.

UNPACKING

Unpacktheproduct whereyouwill beusingit. Placetheproduct ona levelflat surface.It is recommended

that you placea protectivecoveringonyour floor.Duringeach assemblystep, ensurethat ALLnuts and

boltsarein place and partially threadedin beforecompletelytightening anyONEbolt.

NOTE:Alight application of greasemay aid in theinstallation of hardware.Anygrease,such as lithium

bikegreaseis recommended.

Befo_p_oceed_.g,_ayo,_ei_/'_ ¸¸seMi.,mber ;

i iocated on the front stabilizer tube and enter it in the

i space provided below.Also locate the model name[

is locatedontheside coverbadge.

i i

ENTERYOURSERIALNUMBERAND

i [

MOOEL INTHEBOXESBEL0W:

MODELNAME:

* Referto theSERIALNUMBERandMODELNAMEwhencalfing forservice.

* AlsoenterthisserialnumberonyourWarrantyCard.

CONSOLE

GRIPPULSE

WATERBOTTLEHOLDER

CONSOLEMAST

TOPCOVER

PIVOTINGFOOTPAD--

PEDALARM

WHEELCOVER--

UPPERHANDLEBAR

HANDLEBARCOVER

MAINFRAME

LOWERHANDLEBAR

LOWERLINKARM

ELBOWCOVER

FRONTSTABILIZERCOVER

[] 5ramAllen Wrench

[] 6ramAllen Wrench

[] Phillips ScrewDriver

[] 13/15mmFlat Wrench

[] 1Console

[] 1ConsoleMast

[] 1FrontStabilizerTube

[] 2 UpperHandlebars

[] 2 LowerHandlebars

[] 2 EIbowCoverSets

[] 2 FrontStabilizerCovers

[] 2 HandleBar CoverSets

[] 1 WaterBottleHolder

[] 2 LowerLink/Pivoting FootPads

[] 2 TopCovers

[] 1HORIZONFITNESS

12-VoltPowerAdapter

[] 4 HardwareBags

i havequestionsoriftherearean missingpa s,co"tactc,stomerTechSuppo .

contact information is locaiedonthe backpane!o! this manuaI.

Fora completeexplodeddiagram, visit us at www.horizonfitness.com

BOLT(A)

20ram

Qty:2

SPRINGWASHER(B)

18mm

Qty:2

FLATWASHER(C)

20ram

Qty:2

SCREW(M)

Qty:4

REARSTABILIZER

MAINFRAME

_BOLT_A)

÷_ SRR,NOWAS,ER_B)

_ FLATWASHER(C)

A)OpenHARDWAREBAGFORSTEP1.

B)Attachthe FRONTSTABILIZERTUBEtothe MAINFRAMEusing2 BOLTS(A),2 SPRINGWASHERS(B)and 2

FLATWASHERS(C).

C)AttachFRONTSTABILIZERCOVERSusing4 SCREWS(M).

CO,SOLEOAS,

A)OpenHARDWAREBAGFORSTEP2.

B)Carefullypullthe CONSOLECABLESthroughthe CONSOLEMASTusingthetwist tie locatedinsidethe

CONSOLEMAST.

C)Attachthe CONSOLEMASTto the MAINFRAMEusing4 BOLTS(A),4SPRINGWASHERS(B) and 4 FLAT

WASHERS(C).

D)Insertthe TOPFRONTCOVER,followedbythe TOPBACKCOVERandsnapthemtogether.

E)SlideCONSOLEMASTBOOTdownto sealthe consolemast hole.

DONOTPINCHWIRES!

BOLT(A)

20mm

Qty:4

SPRINGWASHER(B) / S_ \

18mm

Qty:4

FLATWASHER(C)

20mm

Qty:4

__ UPPERHANDLEBAR

NOTCH_y. PRE-ATTACHED

"_-L_......~ _ SETSCREWS

PRE-ATTACHED

BOLT& WASHER

LOWERHANDLEBAR

UPPER

HANDLEBAR

BACK

HANDLEBAR

COVER

HANDLEBAR

NOTE:ThereisNOhardwarebag forthisstep. Allhardwareispre-installed.

A)RemovePRE-ATTACHEDBOLT& WASHERSfromCONSOLEMAST.

B)SlideLOWERHANDLEBARSontoCONSOLEMASTandattach byre-insertingPRE-ATTACHEDBOLT& WASHERS.

C)SlideUPPERHANDLEBARSontoLOWERHANDLEBARSand align NOTCHwith TABmakingsurehandlebarsare

joinedtogethercompletely.SecureUPPERHANDLEBARStoLOWERHANDLEBARSusingPRE-ATTACHEDSET

SCREWS.

D)Snapthefront and backHANDLEBARCOVERStogetherontothe UPPERHANDLEBARS.

Notethe positionof thesnaptabsonthe coversbeforesnapping into_osition.

E)Repeatonotherside.

44_

_ SPLITTEFLONWASHER(H)

SPACER(I)

ii i UBRACKET

LOWERLINKARM

BOLT(J) _ _.,_@.

FLMWASHER(K)

PEDALARMS

BOLT(J)

SPLIT

-TEFLONWASHER

A) OpenHARDWAREBAGFORSTEP4.

B)AlignLOWERLINKARMwithUBRACKET.

CAUTION:Becarefulto keepthe LOWERLINKARMalignedwith guiderail. Donottwist itto the leftor right

whilepositioningit onthe UBRACKET.

C)SlideSPACER(I) throughU BRACKETand FOOTPLATETUBE.

D)InsertFLATWASHER(K)and BOLT(J)into outsideendof FOOTPLATETUBE

E)Insert2 SPLITTEFLONWASHERS(H)on leftand right sidesof FOOTPLATETUBE& TightenBOLT(J).

F)Repeatonother side.

BOLT(J)

15mm

Qty:2

FLATWASHER(K)

35mm

Qty:2

GUIDERAIL

i LOWERLINKARM LOWERI

HANULEBARi

LOWERHANDLEBAR

NUT(E) BOLT(F)

_ ......_ SPACER(G)

LOWERLINKARM TEFLONWASHERS(H)

A)OpenHARDWAREBAGFORSTEP5.

B)SlideSPACER(G)intoLOWERHANDLEBAR.

C)PlaceTEFLONWASHERS(H)oneithersideof SPACER(G).WhileholdingTEFLONWASHERS(H)slide LOWER

LINKARMintobottomendof LOWERHANDLEBAR.

D)InsertBOLT(F) intoLOWERHANDLEBARand secureusingNUT(E).

E)Attachthe OUTSIDEELBOWCOVERto elbowjoint using 1SCREW(L).

F)Snapthe INSIDEELBOWCOVERontothe OUTSIDEELBOWCOVER.

Notethe positionof thesnaptabs beforesnapping intoposition.

G)Repeatonotherside.

INSIDE

ELBOWCOVER LOWERHANDLEBAR

LOWERLINKARM

OUTSIDE

ELBOWCOVER

SCREW(L)

BOLT(F)

60 mm

Qty:2

H SPACER(G)

44mm

Qty:2

NUT(E)

INSIDEDIAMETER:

8mm

Qty:2

TEFLONWASHER(H)

24mm

Qty:4

SCREW(L)

I 10 mm

Qty:2

WATERBOTTLEHOLDER

PRE-ATTACHEOSCREWS

CONSOLEMAST

NOTE:ThereisNOhardwarebagforthisstep.Allhardwareispre-installed.

A)AttachWATERBOTTLECAGEto CONSOLEMASTusing PREATTACHEDSCREWS.

CONSOLE

CONSOLEMAST

PRE-ATTACHED

SCREWS

j ACADAPTORINPUT

NOTE:ThereisNOhardwarebagfor this

step.Allhardwareispre-installed.

A)Attachthe CONSOLEMASTwirestothe

CONSOLEwires.

B)Carefullytuck the CONSOLEMASTwires

intothe CONSOLEMASTbeforeattaching

the CONSOLE.

C)Attach CONSOLEto the CONSOLEMAST

usingthe 4 PRE-ATTACHEDSCREWS

(screwswill haveto beremovedfrom the

consolefirst).

O0NOTPINCHWIRES!

MOTE:ee

not topinch

anywireswhile

_ assembling

themast. .........

ConnectACADAPTORto theACADAPTORINPUT,locatedat front of the main frame.Connect

ADAPTORtoapoweroutlet.LocatetheON/OFFswitchonthebackoftheCONSOLEFliptheswitch

to theONposition.Aftera "beep",theCONSOLEwillturnon.

CONGRATULATIONS!onchoosingyourelliptical.You'vetakenanimportantstepindevelopingand

sustaining an exercise program! Your elliptical is a tremendously effective tool for achieving your personal

fitness goals. Regular use of your elliptical can improve the quality of your life in so many ways.

HEREAREJUSTAFEWOFTHEHEALTHBENEFITSOFEXERCISE:

• Weight Loss

• A Healthier Heart

• Improved Muscle Tone

• Increased Daily EnergyLevels

The key to reaping these benefits is to develop an exercise habit. Your new

elliptical wifl help you eliminate obstacles that prevent you from exercising.

Inclement weather and darkness won't interfere with your workout whenyou

useyour elliptical in the comfort of your home. This guide provides you with

basic information for using and enjoying your new machine.

LOCATIONOFTHEELLIPTICAL

Place the elliptical on a level surface. Thereshould be 6 feet of clearance

behind the elliptical, 3 feet on each side and one foot in front for the power

cord (See diagram to the right). Do not place the efliptical in any area that

will block any vent or air openings. The elliptical should not be located in a

garage, covered patio, near water or outdoors.

i foot

3 feet Ii 3 feet

6feet

POWER

Yourprogrammableelliptical is poweredby apowersupply. Thepowermust bepluggedinto thepowerjack,

whichis locatedin the front of themachinenear the STABILIZERTUBE.Makesurethe consolepowerswitch is

in the ONposition. Note-Notaft units haveanON/OFFswitchonthe console.

MOVING

Yourelliptical hasa pair of transport wheelsbuilt

into the FRONTSTABILIZERTUBE.Tomove,first

removethepowersupplyand firmly grasp the

REARSTABILIZERBAR,carefully tilt and roll. Note:

Besure tograb the barand not the plastic cover.

p a _ g g p :

FOOTPOSITIONING

Yourelliptical offersa variety of foot positions.Movingyour foot to the forward mostposition of the foot pad

increasesyourstep height, whichwill createa feelsimilar toa stepmachine.Placingyour foot towardthe back

of thefoot paddecreasesyourstep heightand createsmoreofa gliding feel, similar to a smoothwalk or run.

Yourelliptical alsoallowsyouto pedal both forwardand backwardstooffer a variation toyour workoutand to

focusonothermajorleg musclegroupssuchasyourhamstrings and calves.

I N S T R U C T I O N S To Adjust PROGRAM SETTINGS

/ U_: UP and DOWN Arr_ Keys.

ToSelectPROGRAM _ / ToAdv._ p_ ENTER.

Use; UP and DOWN A_ow Keys.

To Advance press ENTER. _._ _ _ Press START to begin p_og_am.

LEVEL

OMANUAL O R_ERSETRAIN_1

0 WEIGHT LOSS 0 CUSTOM 2

OS,A.TIIEN,ERJlOS'OP

PA U S E .e_oTo ._s_

Note: Thereis a thin protective sheet of clear plastic on the overlay of the console and should be removed.

A) MONITORDISPLAY..Start, Stop, Program Profile, Time,Level, Calories, Heart Rate, Distance, Speed.

D) _P/DDWNARRDWKEY$-Used to adjust pro_ram setting values & resistance levels.

_) _ICK RE$1$TAN_EKEYS.Used to select/adjust your resistance settings.

D) ENTER.Used to select your program and program settings.

E) START/PAUSE. Press to start/pause your workout.

F) STOP-Press to end your workout. Hold for 3 seconds to reset the elliptical

:_ E_

I) TurnonElliptical

2) PressSTARTbuttonandbeginexercising.

3) Programwill automaticallydefault toMANUAL(P]), thetime willcountup from0:00,and

theresistancewill default tolevel1.

4) Theresistancelevelcanbeadjustedduringtheworkout.

PULSEGRIPS

Placethepalm ofyour handsdirectlyonthe grip pulsehandlebars.Both handsmust grip the barsforyour

heart rate to register. It takes 5 consecutive heart beats (15-20 seconds) for your heart rate to register. When

gripping the pulse handlebars, do not grip tightly. Holding the grips tightly may elevate your blood pressure.

Keep a loose, cupping hold. Youmay experience an erratic readout if consistently holding the grip pulse

handlebars. Make sure to clean the pulse sensors to ensure proper contact can be maintained.

P1:MANUAL

Allowsyoutoadjusttheresistanceleveltoyourpreference,withoutapresetprogram.

P2:INTERVALS

Walkorruna seriesof alternating RESISTANCElevels.Timebasedgoal with JOdifficulty levelstochoosefrom

P3:ROLLING

Challengeswith differentcombinationsofRESISTANCE.Time-basedgoalwith 7difficulty levelstochoosefrom.

P4:WEIGHTLOSS

Challengeswith variouscombinationsofhills and RESISTANCE.Time-basedgoal with JOdifficulty levelsto

choosefrom.

P5:REVERSETRAIN

Programcuesyoutopedal forward(F)and backwards(R)for anexciting andchallenging workout

(RESISTANCElevels). Time-basedgoal with 6 difficulty levelstochoosefrom.

P6:RANDOM

ProvidesevenmoreworkoutvarietybymixingupyourRESISTANCElevels. Time-based

goal with 7difficulty levelsto choosefrom.

P7:CUSTOMI

Designand storeyourowncustomexerciseprogram.

P8:CUSTOM2

Design and store your own custom exercise program.

i =;71 FFRO ?RA/I) IIRIII

Allows'OnTheFly'manual RESISTANCEchanges,time-basedgoal.

Walk or run a series of alternating RESISTANCElevels. Time-based goal with 10 difficulty levels to choose

from.

PROGRAMSEGMENTS- REPEAT

60 60 60 60 30 60 60 30 30 60 30 60 60 30 30 60 60 60 60 60

1 2 3 4 5 6 7 8 9 I0 II 12 13 14 15 16 17 18 19 20

I I I i i 3 1 I 3 3 1 3 I 1 3 3 I I I i I

2 1 1 1 2 4 1 1 4 4 1 4 1 1 4 4 1 2 1 1 1

3 1 1 1 2 4 2 2 4 4 2 4 2 2 4 4 2 2 1 1 1

4 1 1 1 3 5 2 2 5 5 2 5 2 2 5 5 2 3 1 1 1

5 I 2 3 3 5 3 3 5 5 3 5 3 3 5 5 3 3 3 2 I

6 I 2 3 4 6 3 3 6 6 3 6 3 3 6 6 3 4 3 2 I

7 I 2 3 4 6 4 4 6 6 4 6 4 4 6 6 4 4 3 2 I

8 I 2 3 5 7 4 4 7 7 4 7 4 4 7 7 4 5 3 2 1

9 2' 2' 3 5 7 5 5 7 7 5 7 5 5 7 7 5 5 3 '2' 2

10 2 2 4 6 8 5 5 7 8 5 8 5 5 8 8 5 6 4 2 2

Warmup and cool-downlast 4:00 minuteseach

Challengeswith differentcomb&ationsof RESISTANCETime-basedgoal with 7 difficulty levelstochoosefrom.

PROGRAMSEGMENTS

60 60 60 60 60 60 60 60 60 60 60 60 60 60

1 2 3 4 5 6 7 8 9 I0 II 12 13 14

I I I 2 2 I 2 3 2 I 2 3 2 I 2

2 I 2 2 3 2 3 4 3 2 3 4 3 2 3

3 2 2 3 ' 3 3 4 5 4 3 4 5 4 3 4

4 2 3 3 4 4 5 6 5 4 5 6 5 4 5

5 3 4 4 ' 4 5 6 7 6 5 6 7 6 5 6

6 3 5 4' 5 6 7 8 7 6 7 8 7 6 7

7 4 5 6 7 7 8 8 7 7 6 7 7

Warm up and cool-down last 4:00 minutes each

60 60 60 60 60 60

15 16 17 18 19 20

i i i

3 2 I I 1 1

4 3 2 I i i

5 4 3' I ' i' i

6 5 4 1 I I

7 6 5 3 2 i

8 7 6 3 2 i

8 8 732 i

Challengeswith variouscomb&ations of hills and valleysRESISTANCETime-basedgoal with 10 difficulty

levels tochoosefrom.

60 60 60 60 60 60 60

1 2 3 4 5 6 7

1 I I I I 1 1 I

2 I I I 2 1 2 2

3 I I 2 2 2 2

4 I I i 3 2 3 3

5 I 2 3 3 3 3 3

6 I 2 3 4 3 4 4

7 1 2 3 4 4 4 4

8 1 2 3 5 4 5 5

9 2 2 3 5 5 5 5

10 2 2 4 ' 6 5 6 6

PROGRAMSEGMENTS

60 60 60 60 60 60 60 60 60 60 60 60 60

8 9 I0 II 12 13 14 15 16 17 18 19 20

2 2 3 3 2 2 1 I I I I I I

2 3 3 3 3 2 2 2 I 2 I I I

3 3 4 4 3 3 2 2 2 2 ' I ' i ' I

3 4 4 4 4 3 3 3 2 3 ' 1 ' 1 ' 1

4 4 5 5 4 4 3 3 3 3 3 2 1

4 5 5 5 5 4 4 4 3 4 ' 3' 2 1

5 5 6 6 5 5 4 4 4 4' 3 2 I

5 6 6 6 6 5 5 5 4 5 3 2 I

6 6 7 7 6 6 5 5 5 5 3 2 2

6 7 7 7 7 6 6 6 5 6 ' 4' 2 2

Warmupand cool-downlast 4:00 m&utes each

60 60 60 60 30 60 90 60 90 45 60 45 90 90 30 30 60 60 60 60

F R F R F R F R F R F R

1 2 3 4 5 6 7 8 9 I0 II 12 13 14 15 16 17 18 19 20

I I 1 2 3 2 3 I 2 3 I 2 3 I 2

I ' I ' 1 ' 2 4 3 4 2 3 4 2 3 4 2 3

1 1 1 2 5 4 5 3 4 5 3 4 5 3 4

I I I 3 6 5 6 4 5 6 4 5 6 4 5

I 2 3 3 7 6 7 5 6 7 5 6 7 5 6

I 2 3 4 8 7 8 6 7 8 6 7 8 6 7

Level

3 2 I' i' I

4 2 I ' i ' I

5 2 I I I

6 3 1 I I

7 3 3 2 I

8 4 3 2 I

Providesevenmoreworkout varietyby mixing upyour resistanceintervals RESISTANCElevels). Time-based

goal with 7 difficulty levelsto choosefrom.

PROGRAMSEGMENTS

60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60

I 2 3 4 5 6 7 8

I I 2 2 I 3 5 2 4 5 2

I 2 2 3 I 3 6 2 4 6 2

2 2 3 3 2 4 6 3 5 6 3

2 3 3 4 2 4 7 3 5 7 3

3 4 4 ' 4 2 4 7 3 5 7 3

3 5 4 ' 5 3 5 8 4 6 8 4

4 5 4 6 8 4 7 8 4

9 I0 I1 12 13 14 15 16 17 18

3 5 1 I I

3 6 1 2 i I I

4 6 2 2 I 1 1

4 7 2 3 I I I

4 7 2 3 3 2 ' I

5 8 3 4 3 2 I

6 8 4 4 3 2 1

Warmupand cool-downlast 4:00 minuteseach

(_iiii

I) ToselectCUSTOMPROGRAMpressup/downarrowkeysand pressENTER.

2) SetTIMEusing the up/downarrowkeysand pressENTER.

• IFTHEPROGRAMIS PREVIOUSLYSTORED- Afteryou set the time and pressSTART,thepreviously

storedprogramwill begin.

3) Setweightusing the up/downarrowkeysandpressENTER.Default weightbeginsand 150Ibs.

4) SettheRESISTANCEPROFILESusing theup/downarrowkeysandpressENTERaftereachRESISTANCE

PROFILEis set to thedesiredlevel(repeatuntil all 15segmentsarechosen).

*NOTE:if STOPis pressedit will takeyou backtoprevioussegment.

5) PressSTARTor ENTERto begintheprogram.

*NOTE:Toresetthe memorypressand holdthe ENTERbutton for5 seconds.

ALWAYSCONSULTYOURPHYSICIANBEFOREBEGINNINGANEXERCISEPROGRAM.

HOWOFTEN?(Frequencyof 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 wifl 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 fifetime 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 whenyou won't be interrupted. Tobe successful with your fitness program, you have to make it a priority in

your life. So decide on a time, puff out your day planner and pencil in your exercise times for the next month!

HOWLONG?(Durationof Workouts)

For aerobic exercise benefits, it's recommended that you exercise from between 24 and 60 minutes per session.

But start slowly and gradually increaseyour exercise times. If you've beensedentary during the past year, it may

be a good idea to keepyour exercise times to as little as five minutes initially. Yourbody 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.

HOWHARD?(Intensityof 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! Thereare 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!).

PERCEIVEDEXERTIONLEVEL

A simple way to gauge your exercise intensity is to evaluate your perceived exertion level. Whileexercising, 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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Horizon EX-56 Owner's manual

Brand: Horizon

Model: EX-56

Category: Fitness, gymnastics & weight training

Type: Owner's manual

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Horizon EX-56 Owner's manual

Horizon EX-56 Owner's manual

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