Focus 607
UPRIGHT BIKE
TABLE OF CONTENTS
SAFETY INSTRUCTIONS
GETTING STARTED/POWER
MOVING/FOOT POSITION
KNOW YOUR UPRIGHT BIKE
QUICK START UP
PROGRAMMING
DISPLAY
PROGRAM PROFILES
USING YOUR HRC PROGRAM
USING YOUR FIT-TEST PROGRAM
USING YOUR STEP-TEST PROGRAM
USING YOUR WATTS CONTROL PROGRAM
USING YOUR CUSTOM PROGRAMS
USING YOUR GAME PROGRAM
MONITORING YOUR HEART RATE
TARGET HEART RATE ZONE
TROUBLESHOOTING
COMMON PRODUCT QUESTIONS
EXERCISE GUIDELINES
ROUTINE MAINTENANCE
DEVELOPING A FITNESS PROGRAM
THE IMPORTANCE OF WARM UP AND COOL DOWN
ACHIEVING YOUR FITNESS GOALS
WEEKLY LOG SHEET
MONTHLY LOG SHEET
LIMITED HOME USE WARRANTY
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CAUTION
Read all precautions and instructions in this manual before using this equipment.
Save this manual for future reference.
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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:
• Use this exercise product for its intended use as described in this Owner's guide.
Do not use attachments not recommended by the manufacturer.
• Never drop or insert any object into any opening.
• Do not remove the upright bike's side covers.
• Never operate this upright bike's 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 upright bike's.
• 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 upright bike's before moving it.
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OTHER SAFETY TIPS FOR YOUR HORIZON FITNESS UPRIGHT 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 upright bike.
• Make sure handlebars are secure before each use.
• Read the owner's guide before operating this upright bike.
• Maintain a comfortable pace. Do not 'sprint' above 80 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 upright bike is used only indoors, in a climate controlled
room. If your upright bike has been exposed to colder temperatures or high moisture climates, it is strongly recommended that the upright bike is warmed up to
room temperature before first time use. Failure to do so may cause premature electronic failure.
CHILDREN
• Keep children off of your upright bike at all times.
• When the upright bike is in use, young children and pets should be kept at least
10 feet away.
CLEANING
• Clean with soap with a slightly damp cloth only. Never use solvents.
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CONGRATULATIONS! on choosing a Horizon Fitness upright bike.
You've taken an important step in developing and sustaining an exercise program!
Your Horizon Fitness upright bike is a tremendously effective tool for achieving your
personal fitness goals. Regular use of your Horizon Fitness upright bike can improve
the quality of your life in so many ways.
Here are just a few of the health benefits of aerobic exercise
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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 upright 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 upright 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 Fitness upright bike
will assist you in realizing your goal of a healthy lifestyle.
CAUTION: BEFORE BEGINNING ANY EXERCISE PROGRAM, ALWAYS 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
CAUTION! There are several areas during the assembly process of a Horizon Fitness
upright 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 upright bike could have frame
parts that are not tightened and will seem loose and may cause irritating noises. To
prevent damage to the upright bike, the assembly instructions must be reviewed and
corrective actions should be taken.
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GETTING STARTED
POWER
Your Focus 607 upright bike is self-powered. It can alse be powered by a power supply. The power supply must be plugged into the power jack, which is located in the
front of machine near the front foot tube.
Power jack
LEVELLING
The upright bike should be level for optimum use. Once you have placed the upright
bike where you intend to use it, raise or lower the adjustable levellers located on the
outside of each pedal arm. Once you have levelled the upright bike, lock the levellers
in place by tightening the wing nuts against the frame.
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MOVING
Your Horizon Fitness upright bike has a pair of transport wheels built into the front or
the frame. To move, firmly grasp both of the handlebars. Carefully pull towards you
and downwards, so that the rear foot tube raises off of the floor, once the weight of
the machine is on the front transport wheels carefully roll to where you wish to exercise.
CAUTION!
Our upright bike are well built and heavy, weighting up to 150lbs! Use care and
additional help in necessary when moving.
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KNOW YOUR UPRIGHT BIKE
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QUICK START UP
Your upright bike is self-powered, It can also be powered by a adaptor.
1. Sit down and place your feet on the pedals, adjust the pedal straps.
2. Press the 'START' button to begin exercising.
To set the timer to count up as you exercise.
Push and hold Clear button to clear any existing data.
To count up from zero simply start pedalling. Note: if you stop pedalling your data
will be retained even if the console shuts down after a period of time unless you
push the Clear button.
To set the timer for a 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 level. Warning! Try not to exceed 140 rpms on this machine. The
amount of pedalling resistance can be adjusted by the controller clockwise or anti clockwise. (easiest #25w through to hardest # 400w, with 5w up or down/click.)
Clear
Loschen
Mute
Stumm
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PROGRAMMING
STARTING YOUR WORKOUT
Press the controller to begin exercising
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.
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DISPLAY
LEVEL
Show your exercise
RPM
Shown as your rotational speed per minute
TIME
Shown as Minutes: Seconds. View the time remaining or the time elapsed in your
workout.
DISTANCE
Shown as miles or kilometers. View the accumulated distance during your workout.
SPEED
Shown as your speed in miles or kilometers per hour.
CALORIES
Shown as your total accumulated calories burned during your workout.
HR
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).
WATT
A measurement of your expending energy. May be used to evaluate and quantify
your fitness progress over time.
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PROGRAM PROFILES
Watts Control
Exercise at a set work level. As you increase
your pedal rate(RPM), your resistance will
decrease; if you decrease your pedal rate
(RPM), your resistance will increase
Interval
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
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.
Foot Hill
Improve heart and lung capacity by continuing exercise.
Mountain
Improves performance and stamina by raising
the resistance level to high peaks to simulate
the most difficult outdoor terrains.
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HRC 1.2.3.4
Benefits weight loss by maintaining an optimum exercise level to burn fat, while adjusting the resistance to keep you in your target
heart rate zone.
Fit-Test
Test your current lenel of physical fitness.At
completion of the program,it will provide
feedbacd regarding your fitness level for you
to monitor your progress
Step test
Short Description for Step-Test Improves your
endurance by raising the wattage.Wordout
time is 30 minutes.
CUSTOM 1.2.3.4.5
Customized workout, time defaults to 15
minutes.
GAME
Warm up be fore your exercise by motivational game program.
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USING YOUR HRC PROGRAM
Once you have selected one of the Heart Rate control Programs, Program 7, 8, 9 or 10,
confirm by pressing the controller. You will see the target heart rate flashing on a figure, this is the default value. (this figure will vary from 90 to 120 beats per minute,
pending which program you select) Using the chart on page 21, you can determine a
guideline target heart rate. Please note this is only a guide, and we advise you consult
your GP first to seek their advice.
1) Choose your target heart rate by turning the controller. Once you have found the
correct figure, select by pressing the controller (Settings between 50 to 190 beat per
minute)
2) Next you will be required to set the length of time of the program. The default time
is 20 minutes, but you can set from 15 to 99 minutes.
3) Turn the controller to adjust your weight. The default weight setting will be 68kgs
(150lbs), with the range being 20 to 150kgs (50-400lbs). Please press the controller to
confirm the user weight.
4) Press the controller and begin your workout.
5) Use the clear button to return to the previous step of your set up procedure.
The “THR Zone” program will have a 5 minute warm up period, before the program
will start. After the warm up period, the resistance level will increase gradually to get
the user to the desired “target heart rate zone”. Once the user reaches their “target
heart rate zone” (plus or minus 5 beats) the resistance level will remain constant. If
your heart rate either falls below or above the target heart rate setting, the resistance
will adjust automatically to keep you within your training zone. If your heart rate goes
above, the resistance will lowered to maintain your constant heart rate. If it falls
below, the resistance will increase to again keep you working within your zone.
The last 5 minutes of your heart rate program, you will begin a cool down period. At
this time, the program will gradually decrease in resistance, to give the user a smooth
cool down to their program.
Note: The Chest Strap Transmitter is required to use the HRC Program correctly.
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U S I N G YO U R F I T-T E S T P R O G R A M
Your Fit Test Program is designed for you to test your current level of physical fitness.
Upon completion of the program, it will provide feedback regarding a guide to your
fitness level, which you monitor and plot your progress. To use your Fit-Test Program,
follow these instructions:
1) Choose the "Fit-Test" program (Program P16) turning the controller, then press the
controller.
2) Turn the controller to choose the desired Watts set up. The default Watts set up is
150 W, and the Watts range is 25 ~ 400W. Next, press the controller to confirm your
Watts setting.
3) Turn the controller to choose the gender of the user, Male or Female, but will be
listed as “Men or Women”. Once you have selected confirm by pressing the controller.
4) Turn the controller to select your Age. The default setting for the Age of the user
is 30, with a range setting of 20 ~ 70 years old. Please press the controller to confirm the users Age.
5) Turn the controller to choose the desired Time set up. The default Time set is 10
minutes, with the time range being 5 ~ 15 minutes for the Fitness Test. For an optimum Fit Test, the recommended program Time set up is 10 minutes. Next, please
press the controller to confirm the Time setting.
6) Turn the controller to choose your User Weight. The default Weight set up is
68kg/150lbs, with the weight range being 20 ~ 150kg / 50~ 400lbs. Please press
the controller to confirm, once you have selected your Weight.
7) Press the controller to begin your Fit-Test Program.
8) After you have completed your Fit-Test Program, on screen you will be shown
guideline feedback regarding your current level of physical fitness (in relation to the
program you have just completed). This will be displayed as five different levels,
which are Low, Fair, Average, Good, or Excellent.
9) Please remember, you are unable to adjust the Resistance Level when using the
Fit-Test Program, as this must remain constant to ascertain a guideline level.
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USING YOUR STEP-TEST PROGRAM
1) Choose the Step - Test program (Program 17) by turning the controller, then press
the controller to confirm.
2) Turn the controller to select your desired Starts-Watts set up. The Start-Watt values
are 25, 50, 75, 100W.
• 25 Watt Beginning
• 50 Watt Intermediate
• 75 Watt Advanced
• 100 Watt Athlete
Once selected press the controller to confirm your Watts setting.
3) Turn the controller to choose your Weight. The default Weight set up is
68kg/150lbs, and the Weight range is 20-150kg/50-400lbs.
4) Next, please press the conrtoller to start the Step Test.
The default time for this is 30 minutes. This can be a difficult workout, so at any
stage you feel fatigued or tired, please stop your exercise (It is recommended to consult your GP to seek advice before attempting any programs). This program is
designed to increase your endurance and stamina. Once you have completed your
workout, you will receive feedback about your training performance whilst in this
Step Test program.
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USING YOUR WATTS CONTROL PROGRAM
Your Watts Control Program (Program 1) is designed for you to exercise at a set
workout level. The resistance level (Watts setting) will increase or decrease according
to the pedal rate (RPM) in order to achieve your desired Watts set. The lower the
RPM the higher the watts setting, the higher number of revolutions per minute you
do the lower the watts settings. To use your Watts Control Program, follow these
instructions:
1) Choose the “Watts Control” program by turning the controller, then press the
controller to confirm.
2) Turn the controller to choose the desired Watts set up. The default Watts set up is
25W, with the Watts range being 25 ~ 400W. Next, press the controller to confirm
the Watts setting.
3) Turn the controller to choose the desired Time set up. The default Time set up is 0
minutes, so you can select a time range from 0 ~ 99 minutes. Once selected, press
the controller to confirm your Time setting.
4) Turn the controller to choose your User Weight. The default Weight set up is
68kg/150lbs, and the weight range is 20 ~ 150kg / 50 ~ 400lbs. Once selected press
the controller to confirm your Weight setting.
5) Press the controller to begin your Watts Control Program.
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U S I N G YO U R C U S T O M P R O G R A M S
Your Custom Programs are designed to allow you to create your own programming,
with the ability to save this program settings for future workouts. Programs 11, 12,
13, 14 and 15, allow up to five users to store this data and have their own personal
programs. To use your Custom Program, follow these instructions:
1) Once the Custom Program has been selected ( Either program P11, P12, P13, P14,
P15 ) press the controller to confirm.
2) To choose your desired time of your program, by turning the controller, once you
have reached the time setting required press the controller. The default time of this
program is 15 minutes, but you can choose from 5 to 99 minutes.
3) Choose your desired wattage level by turning the controller, then press the controller. This process will have to be repeated, as you will need to select a wattage level
for all 15 segments of your custom program to create your program profile.
Remember, 15 settings must be entered, and confirmed, once this is completed press
the controller to confirm all.
4) Next turn the controller to choose your Weight. The default Weight set up is
68kg/150lbs, and the weight range is 20 ~ 150kg / 50 ~ 4000lbs. Once selected press
the controller to confirm your Weight.
5) Then to make your workout personalized, you will need to input your name, to
choose your desired letters by turn the controller and press the controller. Once you
have chosen all the letters of your desired name (which must be no more than 9 letters) then press the Clear button to save your name. If at any stage through this
process you need to change any letters, press the Sound button this will allow you to
modify the last letter.
6) Press the controller to begin your program. At this time, your program has been successfully saved into memory, and can be used for future workouts.
7) To reset your program information and delete it from memory, Press and hold the
“clear” button for 3 seconds once you have selected your Custom Program from the
start menu.
8) Please note, at any stage whilst using your saved custom program, you are able to
adjust the watt level / resistance level, but these changes will not be saved, for future
workouts.
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U S I N G YO U R G A M E P R O G R A M
This program is a specially designed warm up program, which creates a little bit fun
before you start your main workout. The Game Program is P18. In order to be successful, you need to control the RPM of your workout to change vertical position of your
“ship”, as you navigate through the moving maze. If you maintain your RPM, you will
continue in a straight line, if you increase your RPM you will rise vertically, and if lower
your RPM you fall vertically. So a combination of pedal speeds, allows you to navigate
through all the moving mazes. To use your Game Program, follow these instructions:
1) Once the Game Program has been selected, press the controller.
2) Choose your desired wattage / resistance level by turning the controller, then press
the controller. The default value is 25 watts but you can vary from 25 – 400, to make
the game even harder.
3) Next, you will need to select a game level from 1 to 5, (1 being the easiest and 5
the hardest, in both speed and complexity of the moving mazes) by turning the controller, then press the controller to confirm.
4) Next turn the controller to choose your Weight. The default Weight set up is
68kg/150lbs, and the weight range is 20 ~ 150kg / 50 ~ 400lbs. Press the controller
to confirm your Weight.
5) Press the controller to begin your Game Program Workout.
Please remember there are many different variations you can introduce into this preprogram warm up, whether that be the degree of difficulty or energy level input –
wattage setting you pedal at.
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MONITORING YOUR HEART RATE
Feedback
Your Horizon Fitness upright bike offers two heart rate feedback options. You
maychoose 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
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
thatyou hold the handlebars only long enough the 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 electrodeswith water. Center the chest strap just below the breast or pectoral muscles,
directly overyour stermum, 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
inconsistent heart rate readout.
If you have any problems with the heart rate function please refer to pages 22 & 23 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.
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TARGET HEART RATE ZONE
Your `Target Heart Rate Zone' is a percentage of your maximum heart rate. Target
Zoneswill vary for each individual, depending on age, current level of conditioning,
and personal fitness goals. The American Heart Association recommends workingout at a`Target Heart Rate Zone' of between 60% and 75% of your maximum heart
rate. See thechart below for convenient reference. Example for a 42-year old user:
find age along thebottom of the chart (round to 40), follow age column up to the
target zone bar. Results:60% of maximum Heart Rate = 108 Beats Per Minute, 75%
of maximum Heart Rate = 135Beats Per Minute.
Heart Rate Chart
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T R O U B L E S H O O T I N G YO U R U P R I G H T B I K E
Your Horizon Fitness upright bike is designed to be reliable and maintenance free.
However, if you do experience problems with your upright bike, 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 securely inserted into the console.
PROBLEM: The upright 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
jewelry store or return to Horizon Fitness for a battery replacement.
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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 remedy the problem,
discontinue use and turn the power off.
Please contact your local dealer for further assistance.
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COMMON PRODUCT QUESTIONS
ARE THE SOUNDS MY UPRIGHT BIKE MAKES NORMAL?
Our Upright Bike are 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
Upright Bike. 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 workout and over time because of thermal expansion of
the parts.
WHY IS THE UPRIGHT 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 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 maintenance
free hours. Belts are now commonly used in far more demanding applications such as
motorcycle drives.
CAN I MOVE THE UPRIGHT BIKE EASIER ONCE IT IS ASSEMBLED?
Your Horizon Fitness Upright Bike has a pair of transport wheels built into the front
foot. It is easy to move your Upright Bike by rolling it on the front transport wheels.
It is important that you place your Horizon Fitness Upright Bike in a comfortable and
inviting room. Your Upright Bike is designed to use minimal floor space. Many people
will place their Upright Bike facing the TV or a picture window. If at all possible, avoid
putting your Upright Bike in a unfinished basement. To make exercise a desirable daily
activity for you, the Upright Bike should be in an attractive setting.
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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 morning before
your shower, during your 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 Horizon
Fitness Upright Bike 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 programme at low intensity. Aerobic exercise doesn’t 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!).
Note: Always consult your physician before beginning an exercise programme.
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.
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ROUTINE MAINTENANCE
WHAT KIND OF ROUTINE MAINTENANCE IS REQUIRED?
We use sealed bearings throughout our Upright Bike 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 UPRIGHT BIKE?
Clean with soap and water cleaners only. Never use solvents on plastic parts.
Cleanliness of your Horizon Fitness Upright Bike and its operating environment will
keep maintenance problems and service calls to a minimum. For this reason, Horizon
Fitness recommends that the following preventative maintenance schedule be followed.
AFTER EACH USE (DAILY)
Turn off the Upright Bike with the on/off switch, and unplug the power cord from the
wall outlet.
WARNING!
To remove power from the Upright Bike, the power cord must be disconnected from
the wall outlet.
• Wipe down the Upright Bike with a damp cloth. Never use solvents, as they can
cause damage to the Upright Bike.
• Inspect the power cord. If the power cord is damaged contact Horizon Fitness.
• Make sure the power cord is not underneath the Upright Bike or in any other area
where it can become pinched or cut.
EVERY WEEK
Clean underneath the Upright Bike, following these steps:
• Turn off the Upright Bike with the on/off switch.
• Then unplug the power cord at the wall outlet.
• Move the Upright Bike to a remote location.
• Wipe or vacuum any dust particles or other objects that may have accumulated
underneath the Upright Bike.
• Return the Upright Bike to its previous position.
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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 Upright Bike 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 (see page 20), and the second is by evaulating
your perceived exertion 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
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 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 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 stretching. Sit upright again. Repeat for a
total of 8 repetitions.
THE IMPORTANCE OF WARM UP AND COOL DOWN
WARM UP
The first 2 to 5 minutes of a workout should be devoted to warming up. The warmup 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 listed above to loosen and relax your muscles.
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ACHIEVING YOUR FITNESS GOALS
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 Upright 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:
•
•
•
•
•
Weight Loss
Improve Body Shape and Tone
Increased Energy Level
Improved Sports Performance
Improved Cardiovascular Endurance
•
•
•
•
Weight Maintenance
Strengthen Leg Muscles
Improved Sleep Patterns
Stress Reduction
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 Upright Bike console provides
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.
29
WEEKLY LOG SHEET
WEEKLY GOAL:
WEEK#
DAY
DATE
DISTANCE
CALORIES
TIME
COMMENTS
SUN
MON
TUES
WED
THUR
FRI
SAT
WEEKLY TOTALS
WEEKLY GOAL:
WEEK#
DAY
DATE
DISTANCE
CALORIES
TIME
COMMENTS
SUN
MON
TUES
WED
THUR
FRI
SAT
WEEKLY TOTALS
30
MONTHLY LOG SHEET
MONTHLY GOAL:
MONTH
WEEK#
DISTANCE
CALORIES
TIME
MONTHLY TOTALS
MONTHLY GOAL:
MONTH
WEEK#
MONTHLY TOTALS
31
DISTANCE
CALORIES
TIME
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 purchase, so long as the device remains in the possession of
the original owner.
Labour
Horizon Fitness shall cover the labour 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 or 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 Upright Bike as
sold. The warranty does not apply to damage or failure due to accident, abuse, corrosion, discoloration of paint or plastic, or neglect. 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 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.
Please consult your local dealer for more warranty details.
32
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