Vision Fitness NetTVX6600i, SE3600i, NetTV General manual Developing a Fitness Program WARM-UP

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G E N E R A L

DEVELOPING A FITNESS PROGRAM

WARM-UP

When you exercise, you need more oxygen to fuel your muscles. This oxygen is carried to the muscles through blood. The increasing demands of exercise will cause increased breathing rate, heart rate, blood flow and blood temperature. As your blood temperature rises and more oxygen is released, the temperature of your muscles will increase. This allows the muscles to burn calories and create energy for exercise.

A warm-up activity should be a progressive aerobic activity that utilizes the muscles you will be using during your workout. There is no set intensity with which to warm-up. A typical warm-up will produce a small amount of perspiration but not leave you feeling fatigued. Intensity and fitness level will affect the duration of your warm-up, but five to 10 minutes is usually recommended.

A gradual warm-up will do the following:

•Produce faster, more forceful muscle contractions.

•Increase your metabolic rate, so oxygen is delivered to the working muscles more quickly.

•Lead to efficient calorie burning by increasing your core body temperature.

•Prevent injuries by improving the elasticity of your muscles.

•Allow you to work out comfortably longer because your energy systems are able to exercise, preventing the buildup of lactic acid in the blood.

•Improve joint range of motion.

•Psychologically prepare you for higher intensities by increasing your arousal and focus on exercise.

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Contents N e r ’s G u i d e Page Page Vision Fitness Table of Contents R I G H T F I T N E S S C Y C L E M I R E C U M B E N T F I T N E S S C Y C L E L I P T I C a L T R a I N E R Page Important Safety Instructions Save These Instructions ChildrenCleaning Other Safety Tips for Your Vision Fitness iNetTVTM ProductBike Assembly Bike MovingElliptical Assembly Elliptical MovingLeveling Power CordSeat Positioning for Bikes only Seat Adjustment R2600iNetTV Seat Adjustment E3600iNetTV Setting MILES/KILOMETERS Program Details Calories CAL Feedback Display LevelRpms TimeSELECT/SCREEN Touch Area Understanding the Control PanelSTART/PAUSE Touch Area Monitor Button Volume UP and Down ArrowsDISPLAY/MODE Touch Area Mute ButtonGetting Started Step Step About Heart Rate Training Wireless Chest TransmitterTransmitter Strap Placement Contact BAR Hand PositionTarget Heart Rate Troubleshooting Your Fitness Bike Troubleshooting Your Elliptical Trainer Troubleshooting Your Heart Rate Monitor Chest StrapCommon Questions Are the sounds my iNetTVTM Product makes normal?N E R a L Limited Home USE Warranty Limited Home USE Warranty Limited Commercial Warranty Limited Commercial Warranty Developing a Fitness Program WARM-UP Seated TOE Touch FlexibilityStanding Quadriceps Stretch Standing Calf Stretch Exercise Guidelines Exercise Intensity RPE Scale Rate of Perceived ExertionTalk Test Achieving Your Fitness Goals Page N E R a L N E R a L N E R a L N E R a L Page Page S i o n
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