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endurance extreme
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Choosing a Program
To choose a program, press the
quick program key. The program
profile lights will show you which
program you have selected. Once
you choose a program, wait for 5
seconds and you will see the resist-
ance level flashing in the Resistance
window.
Choosing a Time
With the time flashing, press the
plus (+) or minus (-) buttons to
adjust your program time. Once you
choose your time, press the 'Start'
button and begin you workout.
Choosing a Resistance
With the resistance level flashing,
press the plus (+) or minus (-) but-
tons to adjust your resistance level.
Once you choose a resistance level,
wait for 5 seconds and you will see
the time flashing in the Time window.
Finishing Your Workout
Press the 'Stop' button to pause your workout, press and hold to reset
your workout. Remember to gradually slow down your pace before stop-
ping or pausing your workout. The machine will not stop moving if you
stop your feet abruptly. After you have finished your workout, the console
will retain the data from your workout for 45 seconds before resetting.
DEVELOPING A FITNESS PROGRAM
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 exer-
cise 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 posi-
tion 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 stretch-
ing. Sit upright again. Repeat for a total of 8 repetitions.
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