Horizon Fitness Semi-recumbent User manual

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TABLE OF CONTENTS
SAFETY INSTRUCTIONS
GET TING STARTED/POWER
MOVING/FOOT POSITION
KNOW YOUR SEMI-RECUMBENT SERIES (Rsc 100 & 101)
QUICK START UP
DISPL AY
KNOW YOUR SEMI-RECUMBENT BIKE (Rsc 200)
QUICK START UP
DISPL AY
CHOOSING A PROGRAM, RESISTANCE, TIMES & FINISH A WORKOUT
PROGRAM PROFILES
STRAP TRANSMITTER PL ACEMENT
MONITORING/TARGET ZONE
TROUBLESHOOTING
COMMON PRODUCT QUESTIONS
EXERCISE GUIDELINES
ROUTINE MAINTENANCE
DEVELOPING A FITNESS PROGRAM &
W ARM UP & COOL DOWN
FITNESS GOALS
WEEKLY LOG SHEETS
MONTHLY LOG SHEETS
HOME USE WARRANTY
!CAUTION
Read all precautions and instructions in this manual before using this equipment.
Save this manual for future reference.
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SEMI-RECUMBENT SERIES

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SAVE THESE INSTRUCTIONS
When using an electrical product, basic precautions should always be followed. Read all
instructions before using this exercise product.
WARNING!
To reduce the risk of burns, fire, electical shock or injury to persons:
• Use this exercise product for its intended use as described in this Owner's guide.
Do not use attachments not recommended by the manufacture.
• Never drop or insert any object into any opening.
• Do not remove the semi-recumbent bike's side covers. Service should be per formed
only by an authorized Horizon Fitness service provider.
• Never operate this semi-recumbent bike if it has a damaged cord or plug, if it is not
working properly, if it has been damaged, or immersed in water.
• Keep the cord away from heated surfaces.
• Do not use outdoors.
• Only use the power cord provided with your Horizon Fitness semi-recumbent bike.
• Never place the power cord under carpeting or place any object on top of the power
cord, which may pinch or damage it.
• Unplug your Horizon Fitness semi-recumbent bike before moving it.
IMPORTANT SAFETY INSTRUCTIONS
SEMI-RECUMBENT SERIES 4
OTHER SAFETY TIPS FOR YOUR HORIZON FITNESS SEMI-RECUMBENT BIKE
CAUTION!
• If you experience chest pains, nausea, dizziness or shortness of breath, stop exercising
immediately and consult your physician before continuing.
• Do not turn pedal arms by hand.
• Do not wear clothing that might catch on any part of the semi-recumbent bike.
• Make sure handlebars are secure before each use.
• Read the owner's guide before operating this semi-recumbent bike.
• Maintain a comfortable pace. Do not 'sprint' above 125 rpms on this machine.
• To maintain balance it is recommended to keep a grip on the handlebars while
exercising, mounting or dismounting the machine.
OPERATION
It is essential that your semi-recumbent bike is used only indoors, in a climate controlled
room. If your semi-recumbent bike has been exposed to colder temperatures or high mois-
ture climates, it is strongly recommended that the semi-recumbent bike is warmed up to
room temperature before first time use. Failture to do so may cause premature electronic
failure.
CHILDREN
• Keep children off of your semi-recumbent bike at all times.
• When the semi-recumbent bike is in use, young children and pets should be kept at
least 10 feet away.
CLEANING
• Clean with soap and slightly damp cloth only. Never use solvents.
SEMI-RECUMBENT SERIES

POWER
The console on your (Rsc 100) is powered by 2 AA batteries, which are replaceable
through the back side of the console. Your exercise bike itself , is powered by you.
You programmable (Rsc 200) semi-recumbent bike is powered by a power supply. The
power supply must be plugged into the power jack, which is located in the front of the
machine near the front foot tube.
GETTING STARTED
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CONGRATULATIONS! on choosing a Horizon Fitness semi-recumbent bike. You've
taken an important step in developing and sustaining an exercise program! Your Horizon
Fitness semi-recumbent bike is a tremendously effective tool for achieving your personal
fitness goals. Regular use of your Horizon Fitness semi-recumbent bike can improve the
quality of your life in so many ways.
Here are just a few of the health benefits of aerobic exercise:
• W eight Loss
• A Healthier Heart
• Improved Muscle Tone
• Increased Daily Energy Levels
• Reduced Stress
• Help In Countering Anxiety and Depression
• An Improved Self Image
The key to reaping these benefits is to develop the exercise habit. Your new Horizon
Fitness semi-recumbent bike will help you eliminate the obstacles that prevent you from
getting in your exercise time. Inclement weather and darkness won't interfere with your
workout when you use your Horizon Fitness semi-recumbent bike in the comfort of your
home. This manual provides you with basic information for using and enjoying your new
machine. A more complete knowledge of your new Horizon Fitnesssemi-recumbent bike
will assist you in realizing your goal of a healthy lifestyle.
C AUTION: BEFORE BEGINNING ANY EXERCISE PROGRAM, ALW AYS CONSULT YOUR
PHYSICIAN. IF YOU EXPERIENCE CHEST PAINS, NAUSEA, DIZZINESS OR SHORTNESS OF
BREATH, STOP EXERCISING AND CONSULT YOUR PHYSICIAN BEFORE CONTINUING.
IMPORTANT: PLEASE READ BEFORE USE!
ASSEMBLY
C AUTION! There are several areas during the assembly process of a Horizon Fitness
semi-recumbent bike that special attention must be paid. It is very important to follow
the assembly instructions correctly and to make sure all parts are firmly tightened. If the
assembly instructions are not followed correctly, the semi-recumbent bike could have
frame parts that are not tightened and will seem loose and may cause irritating noises.
To prevent damage to the semi-recumbent bike, the assembly instructions must be
reviewed and corretive actions should be taken.
SEMI-RECUMBENT SERIES SEMI-RECUMBENT SERIES 6

HANDLE BAR
TENSION KNOB
CONSOLE
MAST
SEAT
BAKE
SEAT
BOTTOM
SEAT RAIL
BOTTOM
SEAT LEVER
CONSOLE MAST
BOOT
FOOT PAD
SIDE COVER
PEDAL
TRANSPORT
WHEEL
CONSOLE
FRONT FOOT
TUBE
FRONT FOOT
TUBE
GRIP PULSE
HANDLE BAR
TENSION KNOB
CONSOLE
MAST
SEAT
BAKE
SEAT
BOTTOM
SEAT RAIL
BOTTOM
SEAT LEVER
CONSOLE MAST
BOOT
FOOT PAD
SIDE COVER
TRANSPORT
WHEEL
CONSOLE
FRONT FOOT
TUBE
FRONT FOOT
TUBE
PEDAL
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KNOW YOUR UPRIGHT BIKE
SEMI-RECUMBENT SERIES
Rsc 100
Rsc 101
MOVING
Your Horizon Fitness semi-recumbent bike has a pair of transport wheels built into the
front of the frame. To move, firmly grasp the vertical seat post and one of the side han -
dlebars. Carefully lift and roll.
C AUTION! Our semi-recumbent bike are well built and heavy, weighting up to 150lbs.!
Use care and additional help if necessary when moving.
Rsc 100 & Rsc 101 8

QUICK START UP
Rsc 101
Simply begin exercising. The console will automatically begin counting up and tracking
your information.
Rsc 100
RESET
Press and hold the select button on the console.
QUICK START UP
Rsc 100
Your Exercise Bike is powered by you. There are no motors or brakes in this unit. The con -
sole is powered by 2 AA batteries, which are replaceable through the back side of the
console. To begin working out on your Exercise Bike:
1. Sit down and place your feet on the pedals, adjust the pedal straps.
2. Press the Set/Time button or begin pedaling to start the console.
To set the timer to count up as you exercise.
Push and hold the Hold to Reset button to clear any existing data. To count up from
zero simply start pedaling or push the Set/Time button. Note: if you stop pedaling your
data will be retained even if the console shuts down after a period of time unless you
push the Hold to Reset button.
To set the timer for fixed period of time to exercise.
Push and hold the button to scroll the minutes up to your desired length of time.
Releasing the button will start the count down.
3. Begin moving your feet. Gradually increase your pace to your target heart rate or
perceived exertion leve. W arning! Try not to exceed 120 rpms on this machine. The
amount of pedaling resistance can be adjusted by turning the tension knob. (easient
#1 through hardest #15).
Rsc 101 10
9

TIME
Shown as Minutes: Seconds. View the time
remaining or the time elapsed in your workout.
DISTANCE
Shown as Miles. View the accumulated distance
during your workout.
SPEED
Shown as your speed in miles per hour.
ODOMETER
Shows your accumulated distance for all your
previous workouts. It will continue to track this
distance until the batteries die or are pulled out.
CALORIES
Shown as total accumulated calories burned
during your workout.
PULSE
Shown as Beats Per Minute. Used to monitor
your heart rate during your workout (displayed
when contact is made with both grips. Pulse
can only be viewed while on the pulse screen).
DISPLAY
TIME
DIST
SPEED
ODO
CAL
PROGRAMMING
SELECTING OPTIONAL FEEDBACK
Press the 'SELECT' button on the console to scroll thgouth and view your speed, time, dis-
tance, odometer, and calories.
STARTING YOUR WORKOUT
Start pedaling, the console will automaticly begin counting down.
FINISHING YOUR WORKOUT
Remember to gradually slow down your pace before stopping your workout. After you
have finished your workout, the console will 'beep' several times to let you know your
workout is finished.
Rsc 101
11 Rsc 101 12

Quick Start Up
Simply press the 'Start' button to begin exercising. The program will automatically
default to the Manual program unless another program is selected.
Rsc 200
Reset
Press and hold the Stop button to reset the Elliptical Trainer.
KNOW YOUR UPRIGHT BIKE
Rsc 200
Rsc 200
13 Rsc 200 14

Resistance
During a workout, the amount of resis-
tance can be adjusted by pressing the
plus (+) or minus (-) buttons on the
console. The resistance levels vary from
level 1 to 16 (level 1 being the easiest
and level 16 being the most difficult).
Watts
A measurement of your expending
energy. Maybe used to evaluate and
quantify your fitness progress over
time.
Heart rate
Shown as Beats per Minute. You can
monitor your heart rate at any time
during your workout by holding the
heart rate grips or wearing the chest
transmitter.
Profile
Allows you to view your program
intensity while you exercise. Each hori-
zontal row of LED’s represents 2 resis-
tance levels..
DISPLAY
Time
Shown as Minutes:Seconds. View the time
remaining or the time elapsed in your
workout.
Distance
Shown as Miles/ Kilometer View the accu-
mulated distance during your workout.
Calories
Shown as total accumulated calories burned
during your workout.
Rpm
Shown as Revolutions per Minute. Improve
striding technique while reducing leg
muscle fatigue by striding between 60 & 70
RPM.
DISPLAY
Rsc 200
15 Rsc 200 16

Manual
Customized workouts, allowing the user to
adjust resistance level to the user's preference.
Intervals
Improves your strength, speed, and endurance
by raising and lowering the resistance levels
throughout your workout to involve both your
heart and muscles.
Rolling
Maintains weight by gradually raising and low-
ering the resistance level to gradually raise and
lower your heart rate.
Weight loss
Promotes weight loss by raising and lowering
the resistance level, while keeping you in your
fat burning zone.
Mountain
Improves performance and stamina by raising
the resistance level to high peaks to
simulate the most difficult outdoor terrains.
THR Zone
Benefits weight loss by maintaining an
optimum exercise level to burn fat, while adjust-
ing the resistance to keep you in your target
heart rate zone.
PROGRAM PROFILES
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 resistance level flashing in
the Resistance window.
Choosing a Resistance
With the resistance level flashing,
press the plus (+) or minus (-) buttons
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.
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.
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 stopping 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.
Rsc 200
17 Rsc 200 18

19 SEMI-RECUMBENT SERIES
MONITORING YOUR HEART RATE
Feedback
Your Horizon Fitness semi-recumbent bike offers two heart rate feedback options. You
may choose to use the heart rate handlebars, or the chest transmitter for a hands free
workout.
Heart Rate Handlebar
Place the palm of your hands directly on the heart rate handlebars. Both hands must grip
the bars for your heart rate to register. When griping the handlebars, do not grip tight-
ly. Holding the grips tightly may elevate your blood pressure. Try to maintain moderate
pressure while holding onto the heart rate handlebars. It is recommended that you hold
the handlebars only long enough to see your heart rate readout on the console. You may
experience an erratic readout if consistently holding the handlebars.
Telemetric Chest Transmitter
Prior to wearing the chest transmitter on your chest, moisten the two rubber electrodes
with water. Center the chest strap just below the breast or pectoral muscles, directly over
your sternum, with the Horizon Fitness logo facing out.
Note: The chest strap must be tight and properly placed to receive an accurate and con-
sistent readout. If the chest strap is too loose, or positioned improperly, you may receive
an erratic or inconsistent heart rate readout.
If you have any problems with the heart rate function please refer to pages 23 & 24 in
the troubleshooting section.
Warning!
The heart rate function is not a medical device. Various factors may affect the accuracy
of your heart rate reading. The heart rate reading is intended only as an exercise aid.
Once the 'THR Zone' quick program key is selected, wait for 5 seconds and you will see
the target heart rate flashing in the Heart Rate window. Using the chart on page 21,
determine your target heart rate. Your target heart rate should be set at a number that
you will be able to exercise at throughout the majority of your workout. To adjust the
target heart rate, press the plus (+) or minus (-) buttons.
Once you have chosen your target heart rate, wait for five seconds and you will see the
time flashing in the Time window. Press the plus (+) or minus (-) buttons to adjust your
time. Once you choose your time, press the 'Start' button and begin your workout.
The 'THR Zone' program will have a 5 minute warm up time before it will get you in your
'target heart rate zone'.
After the 5 munute warm up period, the resistance level will increase gradually to get
the user to the entered 'target heart rate zone'. Once the user is at the 'target heart rate
zone', plus or minus 5 beats, the resistance level will remain at the current resistance
level.
The last 5 minutes of the program will begin the cool down period. At this time, the pro-
gram will gradually decrease the resistance level to give the user a smooth cool down.
Note: The Chest Strap Transmitter is required to use the THR `Zone' program.
CHEST STRAP TRANSMITTER PLACEMENT AND MOISTENING THE
ELECTRODES
LOGO
USING YOUR `THR ZONE' PROGRAM
SEMI-RECUMBENT SERIES 20

21 SEMI-RECUMBENT SERIES
TROUBLESHOOTING YOUR SEMI-RECUMBENT BIKE
Your Horizon Fitness semi-recumbent bike is designed to be reliable and maintenance
free. However, if you do experience problems with your semi-recumbent bike, please re-
ference the troubleshooting guide listed below.
PROBLEM: There is no display on the console.
SOLUTION: Remove the console and verify that the console cable is attached properly,
making sure that the cable is securely inserted into the console.
PROBLEM: The semi-recumbent bike makes a squeaking or chirping noise.
SOLUTION: Loosen all bolts attached during the assembly process, grase the threads and
tighten again.
PROBLEM: The resistance levels seem to be incorrect, seeming too hard or too easy.
SOLUTION: Reset the console and allow the resistance to reset to the default position.
Restart the console and retry the resistance levels.
HEART RATE TROUBLESHOOTING
PROBLEM: There is no heart rate reading
SOLUTION: If you are using the chest strap, there may be a poor connection between
the electrodes and the skin. Remoisten the electrodes with water.
SOLUTION: The chest strap may not be positioned properly. Reposition the chest strap.
It may be necessary to experiment with the fit and position of the chest strap.
SOLUTION: Verify that the distance between the chest strap and the console is not
beyond the recommended range of 36 inches.
SOLUTION: The battery in the chest strap may be dead. Take the chest strap to a jewel -
ry store or return to Horizon Fitness for a battery replacement.
Your `Target Heart Rate Zone' is a percentage of your maximum heart rate.Target Zones
will vary for each individual, depending on age, current level of conditioning, and per-
sonal 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 bot-
tom 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.
TARGET HEART RATE ZONE
Heat Rate Chart
SEMI-RECUMBENT SERIES 22

23 SEMI-RECUMBENT SERIES
COMMON PRODUCT QUESTIONS
ARE THE SOUNDS MY SEMI-RECUMBENT BIKE MAKES NORMAL?
Our semi-recumbent bikes are some of the quietest available because they use belt dri-
ves and friction free magnetic resistance. We use the highest grade bearings and belts to
minimize noise. However, because the resistance system itself is so quiet, you will occa -
sionally hear other slight mechanical noise. Unlike older, louder technologies, there are
no fans, friction belts, or alternator noises to mask these sounds on our semi-recumbent
bikes. These mechanical noises, which may or may not be intermittent, are normal and
are caused by the transfer of significant amounts of energy to a repidly spinning fly-
wheel. All bearings, belts and other rotating parts will generate some noise which will
transmit through the casing and frame. It is also normal for these sounds to change
slightly during a workout and over time because of thermal expansion of the parts.
WHY IS THE SEMI-RECUMBENT BIKE I HAD DELIVERED LOUDER THAN THE
ONE AT THE STORE?
All fitness products seem quieter in a large store showroom because there is generally
more background noise than in your home. Also, there will be less reverberation on a car-
peted concrete floor than on a wood overlay floor. Sometimes a heavy rubber mat will
help reduce reverberation through the floow. If a fitness product is placed close to a wall,
there will be more reflected noise.
HOW LONG WILL THE DRIVE BELT LAST?
The computer modeling we have done indicated virtually thousands of maintenance free
hours. Belts are now commonly used in far more demanding applications such as motor-
cycle drives.
CAN I MOVE THE SEMI-RECUMBENT BIKE EASILY ONCE IT IS ASSEMBLED?
Your Horizon Fitness semi-recumbent bike has a pair of transport wheels built into the
front foot. It is easy to move your semi-recumbent bike by rolling it on the front trans-
port wheels. It is important that you place your Horizon Fitness semi-recumbent bike in
a comfortable and inviting room. Your semi-recumbent bike is designed to use minimal
floor space. Many people will place their semi-recumbent bikes facing the TV or a picture
window. If at all possible, avoid putting your semi-recumbent bike in a unfinished base-
ment. To make exercise a desirable daily activity for you, the semi-recumbent bike sould
be in a attractive setting.
PROBLEM: Erratic or inconsistent Readout.
SOLUTION: This is often caused by dry electrodes or a loose chest strap. Moisture on the
rubber electrodes is required for proper operation. Try a more generous coating of water
on the electrodes and tightening the chest strap.
Chest your exercise environment for sources of interference such as high power lines,
large motors, etc.
You may experience an erratic readout under the following conditions:
-Gripping the heart rate handlebars too tight. Try to maintain moderate pressure while
holding onto the heart rate handlebars.
-Constant movement and vibration due to constantly holding the heart rate grips while
exercising.
-When you are breathing heavily during a workout.
-When you hands are constricted by wearing a ring.
-When you hands are dry or cold. Try moistening your palms or rubbing them together
to warm.
-Anyone with heavy arrhythmia.
-Anyone with arteriosclerosis or peripheral circulation disorder.
-Anyone whose skin on the measuring palms is especially thick.
Note: Outside interference sources such as computers, motors and fluorescent lights
may cause the heart rate reading to be erratic.
If the above thoubleshooting section does not r emedy the problem,
discontinue use and turn the power off .
Please contact your local dealer for further assistance.
SEMI-RECUMBENT SERIES 24

25 SEMI-RECUMBENT SERIES
EXERCISE 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 fster 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, dur-
ing 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. You 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.
ROUTINE MAINTENANCE
WHAT KIND OF ROUTINE MAINTENANCE IS REQUIRED?
W e use sealed bearings throughout our ellipticals so lubrication is not needed. The most
important maintenance step is to simply wipe your perspiration off the trainer after each
use.
HOW DO I CLEAN MY HORIZON FITNESS ELLIPTICAL TRAINER?
Clean with soap and water cleaners only. Never use solvents on plastic parts. Cleanliness
of your Horizon Fitness elliptical trainer and its operating environment will keep mainte-
nance problems and service calls to a minimum. For this reason. Horizon Fitness recom-
mends that the following preventive maintenance schedule be followed.
AFTER EACH USE (DAILY)
Turn off the elliptical trainer with the on/off switch, and unplug the power cord from the
wall outlet.
WARNING!
To remove power from the elliptical, the power cord must be disconnected from the wall
outlet.
• Wipe down the elliptical trainer with a damp cloth. Never use solvents, as they can
cause damage to the elliptical.
• Inspect the power cord. If the power cord is damaged contact Horizon Fitness.
• Make sure the power cord is not underneath the elliptical trainer or in any other area
where it can become pinched or cut.
EVERY WEEK
Clean underneath the elliptcal, following these steps:
• Turn off the elliptical trainer with the on/off switch.
• Then unplug the power cord at the wall outlet.
• Move the elliptical trainer to a remote location.
• Wipe or vacuum any dust particles or other objects that may have accumulated
undermeath the elliptical.
• Return the elliptical trainer to its previous position.
SEMI-RECUMBENT SERIES 26

STRENTCH FIRST
Before using your Horizon Fitness product, it is best to take a few minutes doing a few
gentle stretching exercises. Stentching 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
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 position for a count of 15 seconds. Make sure
that you do not bounce while strentching. Alternate positions of your feet and repeat for
a total of 8 repetitions.
STANDING QUADRICEPS STRENTCH
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 floow 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 stretching. Sit upright again. Repeat for a total
of 8 repetitions.
DEVELOPING A FITNESS PROGRAM
EVERY MONTH
• Inspect all assembly bolts and pedals on the machine for proper tightness.
HOW HARD?
How hard you workout is also determined by your goals. If you use your Horizon Fitness
Elliptical Trainer to prepare for a 5K run, you will probably work out at a higher intensi-
ty 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
beneficia! There are two ways to measure your exercise intensity. The first is by monitor -
ing your heart rate (see page 21), and the second is by evaulating your perceived exer-
tion level (this is simpler than it sounds!).
Note: Always consult your physician before beginning an exercise program.
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.
27 SEMI-RECUMBENT SERIES
WARM UP
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 Horizon Fitness product at a slow pace.
COOL DOWN
Never stop exercising suddenly! A cool-down period 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 on
page 34 to loosen and relax your muscles.
THE IMPORTANCE OF WARM UP AND COOL DOWN
SEMI-RECUMBENT SERIES 28

WEEKLY LOG SHEET
WEEK# WEEKLY GOAL:
DAY
SUN
MON
TUES
WED
THUR
FRI
SAT
DISTANCE CALORIES TIME
WEEKLY TOTALS
DATE COMMENTS
WEEK# WEEKLY GOAL:
DAY
SUN
MON
TUES
WED
THUR
FRI
SAT
DISTANCE CALORIES TIME
WEEKLY TOTALS
DATE COMMENTS
SEMI-RECUMBENT SERIES 30
29 SEMI-RECUMBENT SERIES
An important step in developing a long term fitness program is to determine your goals.
Is your primary goal for exercising on your Horizon Fitness semi-recumbent bike to lose
weight? Improve muscle? Burn 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 -W eight Maintenance
-Improve Body Shape and Tone -Strengthen Leg Muscles
-Increa
sedEnergyLevel -Improved Sleep Patterns
-Improved Sports Performance -Stress Reduction
-Improved Cardiovascular Endurance
If possible try to define your personal goals in precise, measurable terms, and then put
your goals in writing. The more specific you can be, the easier it will be to track your
progress. If your goals are long term, divide them up into montyly and weekfits. Short
term goals are easier to achieve. Your Horizon Fitness semi-recumbent bike console pro-
vides you with several readouts that can be used to record your progress. You can track
Distance, Calories or Time. Time is the most important and useful of test functions.
KEEPING AN EXERCISE DIARY
Photocopy the weekly and montyly log sheets on the following pages to make your per-
sonal exercise log book. As time goes by you'll be able to look back with pride at the
work you've done. As your fitness improves, you can look back and see how far you've
come.
ACHIEVING YOUR FINESS GOALS

MONTHLY LOG SHEET
MONTH MONTHLY GOAL:
WEEK# DISTANCE CALORIES TIME
MONTHLY TOTALS
MONTH MONTHLY GOAL:
WEEK# DISTANCE CALORIES TIME
MONTHLY TOTALS
SEMI-RECUMBENT SERIES 32
31 SEMI-RECUMBENT SERIES
LIMITED HOME USE WARRANTY
FRAME-LIFETIME
Horizon Fitness warrants the frame against defects in workmanship and materials for the
lifetime of the original owner.
ELECTRONICS & PARTS
Horizon Fitness warrants the electronic components and all original parts for a period
from the date of original pruchase, so long as the device remains in the possession of the
original owner.
LABOR
Horizon Fitness shall cover the labor cost for the repair of the device for a period from
the date of the original purchase, so long as the device remains in the possession of the
original owner.
EXCLUSIONS AND LIMITATIONS
This warranty applies only to the original owner and is not transferable. This warranty is
expressly limited to the repair of replacement of a defective frame, electronic component,
or defective part and is the sole remedy of the warranty. The warranty does not cover
normal wear and tear, improper assembly or maintenance, or installation of parts or
accessories not originally intended or compatible with the elliptical trainer as sold. The
warranty does not apply to damage or failure due to accident, abuse, corrosion, discol-
oration of paint or plastic, or neglect. Horizon Fitness shall not be responsible for inci -
dental or consequential damages. All returns must be pre-authorized by Horizon Fitness.
Horizon Fitness' obligation under this warranty is limited to replacing or repairing, at
Horizon Fitness' option, the product at one of its authorized service centers. An Horizon
Fitness authorized service center must receive all products for which a warranty claim is
made. These products must be received with all freight and other transportation charges
prepaid, accompanied by sufficient proof of purchase. Parts and electronic components
reconditioned to As New Condition by Horizon Fitness or its vendors may sometimes be
supplied as warranty replacement parts and constitute fulfillment of warranty terms. This
warranty gives you specific legal rights, and your rights may vary from state to state.
Please consult your local dealer for mor e warranty details.