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WARMUP
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.
COOLDOWN
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.
i_I "_ i_ii
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:
• WeightLoss- lowerintensity,longerduration workouts
• ImproveBodyShapeand Tone- interval workouts,alternate betweenhi and low intensities
• IncreasedEnergyLevel- morefrequentdaily workouts
• ImprovedSportsPerformance- high intensity workouts
• ImprovedCardiovascularEndurance- moderateintensity,longerduration workouts
If possible try to define your personal goals in precise, measurable terms, and then putyour goals in writing.
Themore 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. Youcan track Distance, Calories or Time.
KEEP/NGANEXERCISEDIARY
Tomake 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 bygoing to-
www.horizonfitness,com/ uifles/weeMvlo .pflf
www.horizonfitness,com/ uides/monthlvIo ,pflf
Asyour fitness improves,youcanlookbackand seehowfar you'vecome!
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