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LEVELING
The treadmill should be level for optimum use. Once you have placed the treadmill 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: For the Horizon T20 leveling is 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 holder. 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 CLOTH-
ING. 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!
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 exercise 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 schedule, 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 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
intensity. 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 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 other warning signs of
overexertion.
EXERCISE GUIDELINES
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