Vision Fitness TM357 manual Using the Sprint 8 Program

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USING THE SPRINT 8 PROGRAM

The SPRINT 8 program is an anaerobic interval program designed to build muscle, improve speed, and naturally increase the release of Human Growth Hormone (HGH) in your body. Producing HGH through exercise and a proper diet has been shown as an effective way to burn fat and build lean muscle mass according to Phil Campbell, author of Ready, Set, Go! Synergy Fitness. Please go to Mr. Campbell’s website, www.readysetgofitness.com, for more details about this radical new approach to fitness.

The SPRINT 8 program features intense sprint intervals followed by recovery intervals. The program includes the following phases:

1.WARM-UP(3:00) should gradually increase your heart rate and increase respiration and blood flow to working muscles. The warm-up is controlled by the user to meet your specific needs.

2.INTERVAL TRAINING (14:30) starts immediately after the warm-up with a 30-second sprint interval; changing both speed and elevation. Seven recovery intervals of one minute and 30 seconds will alternate with the eight 30-second sprint intervals. The sprints will increase speed and elevation at the 3rd and 5th interval. The recovery speed is about 2–3 mph slower than your sprint and the recovery elevation is 0. You can alter your speed using the Speed Quick Keys or SPEED UP and DOWN arrows. To adjust the elevation; simply use the Elevation Quick Keys or ELEVATION UP and DOWN arrows.

3.COOL-DOWN(2:30) helps return your body’s systems to resting levels. Less demand is placed on your heart during recovery if an appropriate cool-down is used following the exercise.

In order to keep track of each segment/interval, the segment time is counted down in the timer. It takes only 20 minutes to complete the SPRINT 8 workout.

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Contents OWNER’S Page Page Vision Fitness Table of Contents Important Safety Instructions Grounding Instructions Power RequirementsOther Safety Tips for Your Vision Fitness Treadmill Placement in Your Home AssemblySafety Magnet KEY & Clip Power SwitchQuick Elevation Quick Speed and Quick Elevation KeysQuick Speed Contact Heart Rate Hand Pulse Heart Rate Sensors AT F O R M T R E a D M I L L Leveling L D I N G T R E a D M I L L Transport Wheel Unlock Folding Treadmillsonly Transport Wheel LockUnfolding FoldingMoving Your Vision Fitness Folding Treadmill Premier Consoleoverview LOG in AS a Guest SET User AGE or WeightWelcome Screen Addingusers Enter Name LOG in OperationYellow Arrows Basic Navigation ATM Style KeysRUN Scenes Profile TrackHeart Rate Screen Weekly Stats Training CalendarDaily Stats Monthly Stats Program Overviews Choose Your Background Chooseyour Distance Chooseyourlevel Places to GO 5K/10K/15K ProgramsFitnesstest Result Fitness TestTime Goal Goal Programs Calorie GoalDistance Goal HRT Programs HRT Weight Loss HRT Interval E M I E R General Heart Rate Training Recommendations Wireless Chest TransmitterTransmitter Strap Placement Example Target Heart RateUsing the Sprint 8 Program Custom User Programs Custom ProgramoperationsPremier CONSOLEAUDIO/VIDEO Capabilities Display Adjustment DownUnitselection User Engineering Engineering Mode ScreenConfigurationscreen Setting DATE/TIME Setting ProgramdefaultsCommon Treadmill Questions Troubleshooting Your Treadmill Troubleshooting Your Heart Rate Monitor Chest Strap Centering the Belt Tensioning the BeltDeck Waxing Preventive MaintenanceCleaning Treadmill Quarterly InspectionN E R a L Limited Home USE Warranty Limited Home USE Warranty Track Your Progress Developing a Fitness ProgramAchieving Your Fitness Goals Exercise Intensity Exercise Guidelines WARM-UPExercise Duration Strength Training Balanced FitnessSeated TOE Touch StretchingStanding Calf Stretch Standing Quadriceps StretchN E R a L N E R a L N E R a L N E R a L N E R a L N E R a L Page S i o n
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