Vision Fitness Fitness Bike manual Using the Sprint 8 Program

Page 27

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-UPshould 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 starts immediately after the warm-up with a 30-second sprint interval. Seven recovery intervals of one minute and 30 seconds will alternate with the eight 30-second sprint intervals. The message display will prompt you to increase your pedal rate during the sprint interval and decrease pedal rate during the recovery interval. A difference of 30 to 50 RPM between sprint interval and recovery interval is recommended.

3.COOL-DOWNhelps 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.

Due to the fact that this is a specialized training program, total workout time is not displayed during the program. The interval time is displayed in the time window instead. It takes only 20 minutes to complete the SPRINT 8 workout.

R 2 1 5 0 E 3 1 0 0

23

Page 26 Page 28
Image 27
Page 26 Page 28
Contents N e r ’s G u i d e Page Page Vision Fitness Table of Contents M I R E C U M B E N T F I T N E S S B I K E S R I G H T F I T N E S S B I K E S Children Important Safety Instructions Save These InstructionsCleaning Other Safety Tips for Your Vision Fitness BikeMoving AssemblyPlacement in Your Home Power SupplyStabilizing Thebike Seat Positioning Upright Seat AdjustmentPedal Strap Adjustment SEMI-RECUMBENT Seat AdjustmentContact Heart Rate Hand Pulse Heart Rate Sensors 0 5 R2050 Console Display Console Overview PAUSE/HOLD to Reset Button R2050 Console Hardware Descriptions Power SwitchMILES/KILOMETER Switch Bike or Elliptical Trainer SwitchR2050CONSOLE Feedback Display R2050 Console Display Descriptions Profile DisplayUsing the R2050 Console Easy Start Choosing a ProgramChoosing Exercise Time 0 5 Enter Series Console Display Console OverviewDisplay Console Descriptions Power Switch Bike or Elliptical SwitchMessage Window START/PAUSE/HOLD Toreset Button UP ButtonDown Button R2150 /E3100 Programs Workout Overview Easy Start 1 0 0 R 2 1 5 Using the Sprint 8 Program Using the R2150/E3100 Programs Choosing Easy StartChoosing Duration H T Choosing WeightEntering and Using User Setmode Setting Default Workout TimeSetting Default Resistance Level Exit User Setmode Viewing Accumulated VariablesPreventative Maintenance Schedule Service and Troubleshooting Preventative Maintenance TipsTroubleshooting Limited Home USE Warranty Limited Home USE Warranty Developing a Fitness Program Achieving Your Fitness GoalsTrack Your Progress Exercise Intensity Exercise Guidelines Exercise DurationExample Target Heart RateRPE Scale Rate of Perceived ExertionStrength 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 S i o n
Top Page Image Contents