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Class Series
8
LEVELING
The treadmill should be level for optimum use. Once you have placed the tread-
mill where you intend to use it, raise or lower the adjustable levelers located on
the treadmill base frame. Once you have leveled the treadmill, lock the levelers in
place by tightening the nuts against the frame. To assure the
treadmill is level, a carpenter's level is recommended. NOTE: T
SC
2
leveling not
needed.
TURN POWER ON
Make sure that your treadmill is properly connected to a power outlet. The on/off
switch is located next to the power cord. Flip this switch to the 'on' position, so that
the switch is lit. You will hear a beep and the console will light up.
SAFETY KEY
Your treadmill will not start unless the safety key is placed on the safety key hold-
er. Attach the clip end securely to your clothing. This safety key is designed to cut
the power to the treadmill if you should fall. NEVER USE THE TREADMILL WITHOUT
SECURING THE SAFETY KEY CLIP TO YOUR CLOTHING. PULL ON THE SAFETY KEY
CLIP FIRST TO MAKE SURE IT WILL NOT COME OFF YOUR CLOTHING.
DO NOT STAND ON THE BELT
While you are preparing to use the treadmill, do not stand on the belt. Place your
feet on the side rails before starting the treadmill. Start walking on the belt only
after the belt has begun to move. Never start the treadmill at a fast running speed
and attempt to jump on!
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Class Series
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Always consult your physician before beginning an exercise program.
HOW OFTEN?
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 will 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 exer-
cise a lifetime 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 your shower, 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 sched-
ule, and a time when you won’t be interrupted. If you are to be successful with
your fitness program, you have to make it a priority in your life. So decide on a
time, pull out your day planner and pencil in your exercise times for the next
month!
HOW LONG?
For aerobic exercise benefits, it’s recommended that you exercise from
between 24 and 32 minutes per session. But start slowly and gradually increase
your exercise times. If you’ve been sedentary during the past year, it may be a
good idea to keep your exercise times to as little as five minutes initially. Your
body 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.
HOW HARD?
How hard you workout is also determined by your goals. If you use your Horizon
Fitness Treadmill to prepare for a 5K run, 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! There are two ways to measure your exercise inten-
sity. The first is by monitoring your heart rate, and the second is by evaluating
your perceived exertion level (this is simpler than it sounds!).
PERCEIVED EXERTION LEVEL
The second and simpler way to gauge your exercise intensity is to evaluate your
perceived exertion level. While exercising if you are too winded to maintain a con-
versation 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 other warning signs of overex-
ertion.
EXERCISE GUIDELINES
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