Vision Fitness Fitness Bike manual Exercise Guidelines Exercise Duration, Exercise Intensity

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EXERCISE GUIDELINES

EXERCISE DURATION

A common question asked is, “how much exercise do I need?” We recommend following the guidelines set up by the American College of Sports Medicine (ACSM) for healthy aerobic activity.

•Exercise three to five days per week.

•Warm up for five to 10 minutes before aerobic activity.

•Maintain your exercise activity for 30 to 45 minutes.

•Gradually decrease the intensity of your workout, then stretch to cool down during the last five to 10 minutes.

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

EXERCISE INTENSITY

The next question asked is, “how hard do I need to work out?” To reap the most cardiovascular benefits from your workout, it is necessary to exercise within a recommended intensity range. We recommend using one of two methods to measure exercise intensity. These two methods are performed by monitoring your exercise heart rate or by using the Rate of Perceived Exertion (RPE).

G E N E R A L

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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 AssemblyPower Supply Placement in Your HomeStabilizing 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 MILES/KILOMETER Switch R2050 Console Hardware Descriptions Power SwitchBike or Elliptical Trainer Switch PAUSE/HOLD to Reset ButtonR2050CONSOLE Feedback Display R2050 Console Display Descriptions Profile DisplayChoosing a Program Using the R2050 Console Easy StartChoosing Exercise Time 0 5 Enter Series Console Display Console OverviewBike or Elliptical Switch Display Console Descriptions Power SwitchMessage Window UP Button START/PAUSE/HOLD Toreset ButtonDown Button R2150 /E3100 Programs Workout Overview Easy Start 1 0 0 R 2 1 5 Using the Sprint 8 Program Choosing Easy Start Using the R2150/E3100 ProgramsChoosing Duration H T Choosing WeightSetting Default Workout Time Entering and Using User SetmodeSetting 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 Achieving Your Fitness Goals Developing a Fitness ProgramTrack 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