Vision Fitness T9700 Runner's manual Exercise Guidelines

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EXERCISE GUIDELINES

The American Council of Sports Medicine (A.C.S.M.) recommends the following exercise guidelines, for healthy aerobic activity:

Frequency: Exercise 3 to 5 days each week.

Warm-up: Warm-up 5 to 10 minutes before aerobic activity.

Duration: Maintain your exercise intensity for 20 to 60 minutes.

Cool Down: Gradually decrease the intensity of your workout, then stretch to cool down during the last 5 to 10 minutes.

NOTE: If weight loss is major goal, participate in your aerobic activity at least 30 minutes for five or more days each week.

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Contents N e r ’s G u i d e Page Page Page Table of Contents Page L L P L a T F O R M T R E a D M I L L Children Important Safety Instructions Save These InstructionsPower Requirements Other Safety Tips for Your Vision Fitness Treadmill CleaningLeveling Placement in Your HomeMoving Your Vision Fitness Treadmill Auto Shut OFF PowerEmergency Stop Program Information Program QUICK-KEYST9700Runner Program Details Speed T9700Runner Program Details Tempo T9700Runner Program Details Hills Heart Rate Alphanumeric Message CenterDistance CaloriesProfile Matrix Window 10 X Feedback Display ElevationSpeed Scan Function Feedback Display Profile Matrix Window 10 XSpeed Quick Keys User LOG-INPress LOG-IN Button Choose a Program Elevation Quick KeysTotals are Displayed Reset User TotalsUser Totals Button Press User Totals ButtonChoosing a Level Entering Your WeightTarget Heart Rate General Heart Rate Training RecommendationsExercise Intensity Transmitter Strap Placement Wireless Chest TransmitterTalk Test Rate of Perceived ExertionRPE Scale Choosing Stride Speed Choose the Speed Repeats ProgramChoosing Interval Speed Choosing Recovery Heart RateChoosing Rest Stride Speed Choose the NON-TEMPO HRT Program Heart Rate Training Elevation & SpeedChoose Program Time Program Mode Warm UP ModeEnding the Program Cool Down ModeT9700Runner Heart Rate Training Hills Choosing Rest Stride Speed Enter Program Time Custom ProgramsCustom Program Details Programming a Custom Program Enter Segment Elevation Enter Segment SpeedBeginning Workout Saving Segment DataMeter Repeats Meter Repeats 834 530 500 E E D Mile Repeats Heart Rate Repeats Page 5K Run 530 505 15K Run M P O 15K Run Percent/90 Seconds L L S L L S L12 L13 L14 L15 L16 L17 L18 L19 L20 L21 Heart Rate Repeats Page Troubleshooting Your Treadmill Troubleshooting Your Heart Rate Monitor Chest Strap Accumulated Time Default WeightUnits Check Motor Brushes Message Clean Treadmill MessageAccumulated Distance Deck Lubrication MessageAUTO-CALIBRATION Exit User Engineering ModePage Common Treadmill Questions Centering the Belt Tensioning the BeltLimited Home USE Warranty Limited Home USE Warranty Limited Commercial Warranty Limited Commercial Warranty Developing a Fitness Program Warm UP Standing Quadriceps Stretch FlexibilitySeated TOE Touch Standing Calf Stretch Exercise Guidelines Achieving Your Fitness Goals Keeping AN Exercise Diary Sample GoalsPage Page Page Page Page Page S i o n