Assessments - 4, GPA: 4 ( )

Fabricante : Horizon Fitness Arquivo Tamanho: 2.81 mb Arquivo Nome : RC-30_RC-40_Rev.1.3.pdf Língua de Ensino:

Time-based goal with 5 difficulty levels to choose from. ss 5=3 cog WEIGHT LOSS PLUS WARM-UP PROGRAI H SEGI VIENTS - Repeat COOL-DOWN SECONDS 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 LEVEL 1 2 3 4 5 6 7_ 8 9 10 11 12 13 li 15 16 11 18 19 20 1 i 1 2 2 4 3 4 5 5 3 4 6 6 5 4 3 2 2 1 1 2 i 1 2 2 5 4 5 6 6 4 5 7 7 6 5 4 2 2 1 1 3 i 1 2 2 6 5 6 7 7 5 6 8 8 7 6 5 2 2 1 1 4 2 2 3 3 7 6 7 8 8 6 7 9 9 8 7 6 3 3 2 2 5 2 2 3 3 8 7 8 9 9 7 8 10 10 9 8 7 3 3 2 2 Warm up and cool-down last 4:00 minutes each co o- oca o Is f-oK oq«t 7/11/07 1:34:53 PM s § s II PROGRAM: TEMPO 1 & 2 Program cues you to pedal at high, medium or low speed for an exciting and challenging workout (RESISTANCE levels). Time-based goal with 8 difficulty levels to choose from. TEMP07 Warm up and cool-down last 4:00 minutes each TEMPO 2 SECONDS 60 60 60 60 90 45 90 30 45 90 30 45 90 30 i5 90 M 60 60 60 WARM-UP L M L H M L H M L H M L COOL-DOWN Level I 2 3 4 5 6 1 8 9 10 11 12 13 li 15 16 12 18 19 20 1 1 1 1 2 3 2 3 1 2 3 1 2 3 1 2 3 2 1 1 1 2 1 1 1 2 4 3 4 2 3 4 2 3 4 2 3 4 2 1 1 1 3 1 1 1 2 5 4 5 3 4 5 3 4 5 3 4 5 2 1 1 1 4 1 1 1 3 6 5 6 4 5 6 4 5 6 4 5 6 3 1 1 1 5 1 2 3 3 7 6 7 5 6 7 5 6 7 5 6 7 3 3 2 1 6 1 2 3 4 8 7 8 6 7 8 6 7 8 6 7 8 4 3 2 1 7 1 2 3 4 9 8 9 7 8 9 7 8 9 7 8 9 4 3 2 1 8 1 2 3 5 10 9 10 8 9 10 8 9 10 8 9 10 5 3 2 1 SECONDS 60 60 60 60 30 60 90 30 60 90 30 60 90 30 60 90 60 60 60 60 WARM-UP L M L H M L H M L H M L COOL-DOWN Level 1 2 3 4 5 6 7 8 9 10 11 I! 13 li 15 16 17 M 19 20 1 1 1 1 2 3 2 3 1 2 3 1 2 3 1 2 3 2 1 1 1 2 1 1 1 2 4 3 4 2 3 4 2 3 4 2 3 4 2 1 1 1 3 1 1 1 2 5 4 5 3 4 5 3 4 5 3 4 5 2 1 1 1 4 1 1 1 3 6 5 6 4 5 6 4 5 6 4 5 6 3 1 1 1 5 1 2 3 3 7 6 7 5 6 7 5 6 7 5 6 7 3 3 2 1 6 1 2 3 4 8 7 8 6 7 8 6 7 8 6 7 8 4 3 2 1 7 1 2 3 4 9 8 9 7 8 9 7 8 9 7 8 9 4 3 2 1 8 1 2 3 5 10 9 10 8 9 10 8 9 10 8 9 10 5 3 2 1 Warm up and cool-down last 4:00 minutes each CD *>3 IS os RC-30_RC-40_Rev.1.3.indd 26-27 ..'«v PROGRAM: RANDOM 7 & 2 Provides even more workout variety by mixing up your resistance intervals (RESISTANCE levels). Time-based goal with 7 or 4 difficulty levels to choose from. RANDOM 1 WARM-UP PROGRAM SEG! VtENTS - Repeat COOL DOWN SECONDS 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 LEVEL I 2 3 i 5 6 7 8 9 10 II 12 13 li 15 16 17 18 1 l 1 2 2 1 3 5 2 4 5 3 5 1 1 l 1 1 2 i 2 2 3 1 3 6 2 4 6 3 6 1 2 l 1 1 3 2 2 3 3 2 4 6 3 5 6 3 4 6 2 2 l 1 1 4 2 3 3 4 2 4 7 3 5 7 3 4 7 2 3 l 1 1 5 3 4 4 4 2 4 7 3 5 7 3 4 7 2 3 3 2 1 6 3 5 4 5 3 5 8 4 6 8 4 5 8 3 4 3 2 1 7 4 5 5 5 4 6 8 4 7 8 4 6 8 4 4 3 2 1 WARM-UP and COOL-DOWN last 4:00 minutes each. § et Q- i Jo RAND0M2 WARM-UP PROGRAM SEG! VtENTS - Repeat COOL-DOWN SECONDS 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 LEVEL l 2 3 4 5 6 1 8 9 10 11 12 13 li 15 16 17 18 1 l 1 2 2 1 4 3 5 2 7 4 1 6 3 1 1 1 1 2 l 2 2 3 2 5 4 6 3 8 5 2 7 4 2 1 1 1 3 2 2 3 3 3 6 5 7 4 9 6 3 8 5 2 1 1 1 4 2 3 3 4 4 7 6 8 5 10 7 4 9 6 3 1 1 1 WARM-UP and COOL-DOWN last 4:00 minutes each. ss 5=3 cog ta o- oca o Is f-oK oq«t 7/11/07 1:34:55 PM SELECTING A THR ZONE PROGRAM_ 1) Select THR ZONE using the UP/DOWN ARROW KEYS and press ENTER. 2) Set WEIGHT using ARROW KEYS and press ENTER. 3) Set TARGET HR. The HEART RATE window will flash showing the default target heart rate of 80 beats per minute. Select your target heart rate (from the chart on page 30) using the UP/DOWN KEYS and press ENTER. *NOTE: Target heart rate is selected in multiples of 5 beats. 4) Set TIME using ARROW KEYS and press ENTER. 5) Press the ENTER or START key to start workout. NOTES: 1) There is a 4-minute warm-up built into this program at level 1 resistance. 2) After 4 minutes the resistance will automatically adjust to bring your heart rate within 5 beats of the target number you selected at the beginning of the program. 3) If there is no Heart Rate detected, the unit will not change resistance levels up or down. 4) If your Heart Rate is 25 beats over your Target Zone the program will shut down. SELECTING CUSTOM PROGRAMS_ 1) Select CUSTOM PROGRAM using the ARROW KEYS and press ENTER. 2) Set TIME using the ARROW KEYS and press ENTER. • IF THE PROGRAM IS PREVIOUSLY STORED -After you set the time and press START/STOP the previously stored program will begin. 3) Set WEIGHT using the ARROW KEYS and press ENTER 4) After WEIGHT is set press ENTER to save the program and USER’S WEIGHT into memory. 5) Set the RESISTANCE PROFILES using the ARROW KEYS and press ENTER after each RESISTANCE PROFILE is set to the desired level (repeat until all 15 segments are chosen). *NOTE. If START is pressed it will take you back to previous segment. 6) Press START or ENTER to begin the program. *NOTE. To reset the memory press and hold the ENTER button for 5 seconds. CONDITIONING GUIDELINES ALWAYS CONSULT YOUR PHYSICIAN BEFORE BEGINNING AN EXERCISE PROGR...

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