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EVERY MONTH • Turn off the treadmill with the on/off switch, then unplug the power cord at the wall outlet. • Inspect all assembly bolts of the machine for proper tightness. • Remove the motor cover and clean the motor and lower board area to eliminate any lint or dust particles that may have accumulated. Failure to do so may result in premature failure of key electrical components. EVERY 6 MONTHS It may be necessary to lubricate your treadmill running deck every six months to maintain optimal performance of your treadmill. Only use lubricant provided by Horizon Fitness! Please contact Horizon Fitness with questions about applying lubricant to your treadmill. • Turn off the treadmill with the on/off switch, then unplug the power cord at the wall outlet. • Loosen both the rear roller bolts. (for best results, place two removable marks on both sides of the frame and note roller position). Once the belt is loosened, take the bottle of lubricant and apply it to the entire top surface of the running deck. Tighten both rear roller bolts (matching up the marks for proper position) to original position. After you have applied lubricant, plug in the power cord, insert the safety key, start the treadmill and walk on the belt for two minutes to spread the lubricant. • Lubricate the air shocks with teflon based spray. 21 Conditioning Guidelines 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 (using the grip pulse handlebars or a wireless chest transmitter-sold separately), and the second is by evaluating your perceived exertion level (this is simpler than it sounds!). PERCEIVED EXERTION LEVEL A simple 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 the warning signs of overexertion. 22 TARGET ZONE HEART RATE CHART Your Target Zone is a percentage of your maximum heart rate. Target Zone will vary for each individual, depending on age, current level of conditioning, and personal fitness goals. The American Heart Association recommends working-out at a Target Heart Rate Zone of between 60% and 75% of your maximum heart rate. See the chart below for convenient reference. EXAMPLE: for a 42-year old user: find AGE along the bottom of the chart (round to 40), follow AGE column up to the TARGET ZONE BAR. RESULTS: 60% of maximum Hear Rate = 108 Beats Per Minute, 75% of maximum Heart Rate = 135 Beat Per Minute. 23 DEVELOPING A FITNESS PROGRAM STRETCH FIRST Before using your product, it is best to take a few minutes doing a few gentle stretching exercises. Stretching prior to exercise 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 Stan...

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