Horizon Fitness Avalon Series Home Gym User Manual
Contents
1. FRI SAT WEEKLY TOTALS endurance extreme 4 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 L HEART RATE a GaS CD ED QED DISTANCE TIME CALORIES Reset Press and hold the Stop button to reset the Elliptical Trainer endurance extreme endurance extreme owner s guidevl 0 qxd 10 3 2002 12 14 PM Page e DISPLAY 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 Calories Shown as total accumulated calories burned during your workout CALORIES RPM Shown as Revolutions per Minute Improve striding technique while reducing leg muscle fatigue by striding between 60 amp 70 RPM endurance extreme ACHIEVING YOUR FITNESS GOALS An important step in developing a long term fitness program is to deter mine your goals Is your primary goal for exercising on your Horizon Fitness Elliptical Trainer 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 exercise2. 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 tightly 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 handle bars 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 rub ber 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 consistent readout If the chest strap is too loose or positioned improperly you may receive an erratic or inconsis tent heart rate readout If you have any problems with the heart rate function please refer to pages 23 amp 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 endurance extreme 13
3. more demanding appli cations such as motorcycle drives Can I move the trainer easily once it is assembled Your Horizon Fitness Elliptical Trainer has a pair of transport wheels built into the front legs It is easy to move your Elliptical Trainer by rolling it on the front trans port wheels It is important that you place your Horizon Fitness Elliptical Trainer in a comfortable and inviting room Your Elliptical Trainer is designed to use min imal floor space Many people will place their Elliptical Trainers facing the TV or a picture window If at all possible avoid putting your Elliptical Trainer in a unfin ished basement To make exercise a desirable daily activity for you the Elliptical Trainer should be in a attractive setting Maintenance The most important maintenance step is to simply wipe your perspiration off of the machine after each use If is recommended to use soap and water to clean your machine Never use solvents on the plastic pieces endurance extreme 4 GETTING STARTED Power Your elliptical 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 Leveling The elliptical trainer should be level for optimum use Once you have placed the elliptical trainer where you intend to use it raise or lower the adjustable levelers located on the bottom of the rear base frame Once you have leveled the elliptical train
4. program Below are some common exercise goals Weight Loss Weight Maintenance Improve Body Shape and Tone Strengthen Leg Muscles Increased Energy Level 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 monthly and weekly segments Longer term goals can lose some of the immediate motivation benefits Short term goals are easier to achieve Your Horizon Fitness Elliptical Trainer 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 monthly log sheets on the following pages to make your personal 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 endurance extreme 19 endurance extreme owner s guidevl 0 qxd 10 3 2002 12 14 PM Page eb 18 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
5. 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 17 to loosen and relax your muscles endurance extreme 4 DISPLAY Resistance During a workout the amount of resistance 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 May be 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 horizontal row of LED s represents 2 resistance levels endurance extreme RESISTANCE HEART RATE endurance extreme owner s guidevl 0 qxd 10 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 resist ance level
6. and flu orescent lights may cause the heart rate reading to be erratic If the above troubleshooting section does not remedy the problem discontinue use and turn the power off DO NOT RETURN TO THE STORE PLEASE CONTACT THE HORIZON FITNESS CUSTOMER ASSISTANCE CENTER TOLLFREE 1 888 993 3199 endurance extreme endurance extreme owner s guidevl 0 qxd 10 3 2002 12 14 PM Page E 4 IMPORTANT SAFETY INSTRUCTIONS 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 electrical shock or injury to persons e Use this exercise product for its intended use as described in this Owner s guide Do not use attachments not recommended by the manufacture e Never drop or insert any object into any opening Do not remove the elliptical trainer s side covers Service should be performed only by an authorized Horizon Fitness service provider e Never operate this elliptical trainer 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 e Only use the power cord provided with your Horizon Fitness Elliptical Trainer e Never place the power cord under carpeting or place any object on top of the power cord which may pinch or damage it e Unplug your Horizon Fitne
7. ely inserted into the console Problem The elliptical trainer makes a squeaking or chirping noise Solution Loosen all bolts attached during the assembly process grease 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 Remove the console and verify that the heart rate cables are attached properly making sure that the cables are securely inserted into the console Solution If you are using the chest strap there may be a poor connec tion 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 posi tion of the chest strap Solution Verify that the distance between the chest strap and the con sole 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 jewelry store or return to Horizon Fitness for a battery replace ment endurance extreme 23 endurance extreme owner s guidevl 0 qxd 10 3 2002 12 14 PM Page e 22 COMMON PRODUCT QUESTIONS Are the sounds my Elliptical Trainer makes normal Our elliptical trainers a
8. endurance extreme owner s guidevl 0 qxd 10 3 2002 12 14 PM Page eb TNE ENDURANCE EXTREME Riz ee on ry ues Horizon Fitness 800 Burton Blvd Deforest Wisconsin 53532 Customer Assistance Center 1 888 993 3199 Fax 1 608 842 1660 or www horizonfitness com OWNER S GUIDE Rev v1 0 endurance extreme owner s guidevl 0 qxd 10 3 2002 12 14 PM Page E Table of Contents SAFETY INSTRUCTIONS e 3 GETTING STARTED POWER MOVING FOOT POSITION QUICK START UP DISPLAY PROGRAMMING PROGRAM DETAILS 0 eeesssencnsneneueneneutetintitiananananenenenee 11 HEART RATE CONTROL PROGRAM amp CHEST STRAP TRANSMITTER PLACEMENT oss 12 MONITORING TARGET ZONE oes 13 EXERCISE GUIDELINES STRETCHING eu WARM UP amp COOL DOWN oiii 18 FITNESS GOALS WEEKLY LOG SHEETS we MONTHLY LOG SHEETS W cososcscsececscscsstststntitisucisisietetnnin COMMON QUESTIONS BASIC TROUBLESHOOTING HOME USE WARRANTY i 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 amp PARTS 2 year Horizon Fitness warrants the electronic components and all original parts for a period of two years from the date of original purchase so long as the device remains in the possession of the original owner LABOR 1 year Horizon Fitness shall cover the labor cost for the repair of the dev
9. er lock the levelers in place by tight ening the wing nuts against the frame a Ow Zee D endurance extreme endurance extreme owner s guidevl 0 qxd 10 3 2002 12 14 PM Page E Moving Your Horizon Fitness elliptical trainer has a pair of transport wheels built into the front of the frame To move firmly grasp the back end of the frame Using the transport grips carefully lift and roll Caution Our elliptical trainers are well built and heavy weighing up to 200lbs Use care and additional help if necessary when moving Foot Position When using your elliptical trainer you may notice that your heel raises off of the foot pad This is a natural walking or running motion and you should not try to prevent this 6 endurance extreme 4 MONTHLY LOG SHEETS MONTH MONTHLY GOAL WEEK DISTANCE CALORIES TIME MONTHLY TOTALS MONTH MONTHLY GOAL WEEK DISTANCE CALORIES TIME MONTHLY TOTALS endurance extreme 21 endurance extreme owner s guidevl 0 qxd 10 3 2002 12 14 PM Page gb WEEKLY LOG SHEETS 20 WEEK WEEKLY GOAL DAY DATE DISTANCE CALORIES TIME COMMENTS SUN MON TUES WED THUR FRI SAT WEEKLY TOTALS WEEK WEEKLY GOAL DAY DATE DISTANCE CALORIES TIME COMMENTS SUN MON TUES WED THUR
10. fillment of warranty terms This warranty gives you specific legal rights and your rights may vary from state to state WARRANTY REGISTRATION Your warranty card must be completed and sent to Horizon Fitness or register on line at www horizonfitness com before a warranty claim can be processed endurance extreme 25 Basic Troubleshooting continued 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 your hands are constricted by wearing a ring When your 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
11. flashing in the Resistance window Choosing a Resistance With the resistance level flashing press the plus or minus but tons 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 WATTS RESISTANCE 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 stop ping 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 endurance extreme 10 3 2002 12 14 PM Page eb 4 DEVELOPING A FITNESS PROGRAM Stretch First Before using your Horizon Fitness product it is best to take a few minutes doing a few gentle stretching exercises Stretching prior to exer cise 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 toe
12. ice for a period of one year 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 war ranty is expressly limited to the repair or replacement of a defective frame elec tronic component or defective part and is the sole remedy of the warranty The warranty does not cover normal wear and tear improper assembly or mainte nance or installation of parts or accessories not originally intended or compati ble with the elliptical trainer as sold The warranty does not apply to damage or failure due to accident abuse corrosion discoloration of paint or plastic or neg lect Horizon Fitness shall not be responsible for incidental 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 pur chase Parts and electronic components reconditioned to As New Condition by Horizon Fitness or its vendors may sometimes be supplied as warranty replace ment parts and constitute ful
13. re some of the quietest available because they use belt drives 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 occasionally hear other slight mechanical noises Unlike older louder technologies there are no fans friction belts or alternator noises to mask these sounds on our elliptical trainers 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 rapidly spinning flywheel 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 work out and over time because of thermal expansion of the parts Why is the Elliptical Trainer 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 carpeted concrete floor than on a wood overlay floor Sometimes a heavy rubber mat will help reduce reverberation through the floor 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 mainte nance free hours Belts are now commonly used in far
14. s 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 posi tion for a count of 15 seconds Make sure that you do not bounce while stretching Alternate positions of your feet and repeat for a total of 8 repetitions Standing Quadriceps Stretch 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 floor 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 stretch ing Sit upright again Repeat for a total of 8 repetitions endurance extreme 17 endurance extreme owner s guidevl 0 qxd 10 3 2002 12 14 PM Page tp 16 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 proba bly 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 ben eficial There are two ways to measure your exercise intensity The fir
15. 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 endurance extreme 15 endurance extreme owner s guidevl 0 qxd 10 3 2002 12 14 PM Page eb 14 TARGET HEART RATE ZONE 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 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 100 75 60 Beats per Minute Age 20 25 30 35 40 45 50 55 60 65 Heart Rate Chart endurance extreme 4 MONITORING YOUR HEART RATE Feedback Your Horizon Fitness elliptical trainer offers two heart rate feedback options You may choose to use the heart rate handlebars or the chest transmitter for a hands free workout
16. ss Elliptical Trainer before moving it endurance extreme endurance extreme owner s guidevl 0 qxd 10 3 2002 12 14 PM Page E OTHER SAFETY TIPS FOR YOUR HORIZON FITNESS ELLIPTICAL TRAINER CAUTION e If you experience chest pains nausea dizziness or shortness of breath stop exercising immediately and consult your physician before continuing e Do not turn pedal arms by hand Do not wear clothing that might catch on any part of the elliptical trainer e Make sure handlebars are secure before each use e Read the owner s guide before operating this elliptical trainer e Maintain a comfortable pace Do not sprint above 80 rpms on this machine e To maintain balance it is recommended to keep a grip on the handlebars while exercising mounting or dismounting the machine CHILDREN e Keep children off of your elliptical trainer at all times e When the elliptical is in use young children and pets should be kept at least 10 feet away CLEANING e Clean with soap and slightly damp cloth only Never use solvents endurance extreme BASIC TROUBLESHOOTING Your Horizon Fitness elliptical is designed to be reliable and mainte nance free However if you do experience problems with your elliptical please reference 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 secur
17. st is by monitoring your heart rate see pages 13 amp 14 and the second is by evaluating your perceived exertion level this is simpler than it sounds Note Always consult your physician before beginning an exer cise 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 endurance extreme 4 PROGRAM DETAILS Manual Customized workouts allowing the user to adjust resistance level to the user s prefer ence Intervals Improves your strength speed and endurance by raising and lowering the resist ance levels throughout your workout to involve both your heart and muscles Rolling Maintains weight by gradually raising and lowering 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 rais ing the resistance level to high peaks to simulate the most difficult outdoor terrains THR Zone Benefits weight loss by maintaining an optimum exercise level
18. to burn fat while adjusting the resistance to keep you in your target heart rate zone endurance extreme lt PEEEL 11 endurance extreme owner s guidevl 0 qxd 10 3 2002 12 14 PM Page ep 12 USING YOUR THR ZONE PROGRAM 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 14 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 minute 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 resist ance 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 program will gradually decrease the resistance le
19. vel 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 Apply Moisture Here endurance extreme 4 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 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 morn ing 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 suc cessful 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
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