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BEFORE
YOU BEGIN
28
INTRODUCTION
IMPORTANT
PRECAUTIONS
ASSEMBLY
BEFORE
YOU BEGIN
ASCENT TRAINER
OPERATION
LIMITED
WARRANTY
TROUBLESHOOTING
& MAINTENANCE
CONDITIONING
GUIDELINES
ASSEMBLY
CONDITIONING
GUIDELINES
CONDITIONING
GUIDELINES
ASSEMBLY
BEFORE
YOU BEGIN
29
INTRODUCTION
IMPORTANT
PRECAUTIONS
ASCENT TRAINER
OPERATION
CONDITIONING
GUIDELINES
TROUBLESHOOTING
& MAINTENANCE
LIMITED
WARRANTY
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 above to loosen and relax your muscles.
THE IMPORTANCE OF A WARM-UP & COOL DOWN
T IP S
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 hi 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. Your console provides you with several readouts that can be used to
record your progress. You can track distance, calories or time.
KEEPING AN EXERCISE DIARY
To make your personal exercise log book, photocopy the weekly and monthly log sheets, which are located on the
following pages, or you can print them off of your computer by going to:
www.horizonfitness.com/guides/weeklylog.pdf
www.horizonfitness.com/guides/monthlylog.pdf
As your fitness improves, you can look back and see how far you’ve come!
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ACHIEVING YOUR FITNESS GOALS
T IP S
W EE KLY L OG S HEE TS
W EEK # W EEKLY G OAL
W EEKLY T OTA L S :
D AY
SUN DAY
MON DAY
TUE SD AY
WED NE SD AY
THU RS DAY
FRI DAY
SATUR DAY
D AT E D ISTA NCE C AL OR IES T IM E C OM ME NTS
W EEK # W EEKLY G OAL
W EEKLY T OTA L S :
D AY
SUN DAY
MON DAY
TUE SD AY
WED NE SD AY
THU RS DAY
FRI DAY
SATUR DAY
D AT E D ISTA NCE C AL OR IES T IM E C OM ME NTS
W EEK # W EEKLY G OAL
W EEKLY T OTA L S :
D AY
SUN DAY
MON DAY
TUE SD AY
WED NE SD AY
THU RS DAY
FRI DAY
SATUR DAY
D AT E D ISTA NCE C AL OR IES T IM E C OM ME NTS
AT1501_Rev.2.6.indd 28-29 7/31/08 12:44:07 PM