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14
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 yourfeet 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.
DEVELOPING A FITNESS PROGRAM
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
listed above to loosen and relax your muscles.
THE IMPORTANCE OF WARM UP AND COOL DOWN
OXFORD II
13
ROUTINE MAINTENANCE
WHAT KIND OF ROUTINE MAINTENANCE IS REQUIRED?
W e use sealed bearings throughout our air rower so lubrication is not needed. The most
important maintenance step is to simply wipe your perspiration off the air rower after
each use.
HOW DO I CLEAN MY HORIZON AIR ROWER?
Clean with soap and water cleaners only. Never use solvents on plastic parts. Cleanliness
of your Horizon Fitness air rower and its operating environment will keep maintenance
problems and service calls to a minimum. For this reason. Horizon Fitness recommends
that the following preventive maintenance schedule be followed.
AFTER EACH USE (DAILY)
Turn off the air rower trainer with the on/off switch, and unplug the power cord from the
wall outlet.
WARNING!
To remove power from the air rower, the power cord must be disconnected from the wall
outlet.
Wipe down the air rower with a damp cloth. Never use solvents, as they can
cause damage to the air rower.
Inspect the power cord. If the power cord is damaged contact Horizon Fitness.
Make sure the power cord is not underneath the air rower or in any other area
where it can become pinched or cut.
EVERY WEEK
Clean underneath the air rower, following these steps:
Turn off the air rower with the on/off switch.
Then unplug the power cord at the wall outlet.
Move the air rower to a remote location.
Wipe or vacuum any dust particles or other objects that may have accumulated
undermeath the air rower.
Return the air rower to its previous position.
EVERY MONTH
Inspect all assembly bolts and pedals on the machine for proper tightness.
OXFORD II
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