Vision Fitness R2250, E3200 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-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 RPMs during the sprint interval and decrease RPMs during the recovery interval. A difference of 30 to 50 RPM between sprint interval and recovery interval is recommended for bikes. A difference of 20 to 30 RPMs between sprint interval and recovery interval is recommended for elliptical trainers.

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 35 workout.

D E L U X E

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Contents OWNER’S Page Page Vision Fitness Table of Contents Important Safety Instructions Save These Instructions Cleaning Contact Heart Rate Hand Pulse Heart Rate Sensors Available Console Options Assembly Placement in Your HomeMoving Seat Positioning Stabilizing ThebikeSEMI-RECUMBENT Seat Adjustment Upright Seat AdjustmentTilting Mesh Seat Back Power Supply Pedal Strap AdjustmentPreventative Maintenance Schedule Service and Troubleshooting Preventative Maintenance TipsTroubleshooting R2250 only L I P T I C a L T R a I N E R S Moving X1500 Stabilizing the Elliptical Trainer Folding Your Elliptical Trainer ALL Ellipticals ALL Ellipticals ALL Bolts and Hardware Troubleshooting Simple Console Display Console Overview Enter KEY Console Hardware Descriptions Power SwitchMILES/KILOMETER Switch START/PAUSE/HOLD to Reset KEYSimple Console Feedback Display Simple Console Display Descriptions Profile DisplayChoosing Resistance Level Using the Simple Console Quick StartChoosing a Program Choosing Exercise TimeM P L E Entering and Using Engineering Mode Engineering ModePage Deluxe Console Display Console Overview Message BAR Deluxe Console Display Descriptions Power Switch START/PAUSE/HOLD Toreset KEY UP KEY Down KEY Deluxe Console Programs Workout Overview Quick Start L U X E Using the Sprint 8 Program Entering AGE Using the Programs Selecting Quick StartEntering Weight Entering TimeStarting P5 Default Page Premier Console Display Console Overview Program Keys Premier Console Display Descriptions START/HOLD to ResetENTER/HOLD to Change Feedback Display Arrow KeysMESSAGE/SCROLLING Text BAR E M I E R Selecting a Program Enteringweight EnteringtimeEnteringresistancelevel Premier Console Programs Workout Overview Quick Start E M I E R Using the Sprint 8 Program Using Custom Programs Goal Programs HRT Programs HRT HillHRT Interval ALL HRT Programs Adjusting TargetheartrateHand Pulse Heart Rate Sensors Using Heart Rate Training What is Heart Rate TRAINING?Strap Placement Troubleshooting Your Heart Rate Monitor Chest Strap T T I N G D E S C R I P T I O N OptionalsettingsPage X1500, E1500, R1500 Limited Home USE Warranty Limited Home USE Warranty X6000, R2050, X6200, E3200, R2250 Limited Home USE Warranty Limited Home USE Warranty Up to 3 hours use per day Limited Corporate WarrantyLimited Corporate Warranty Developing a Fitness Program Achieving Your Fitness GoalsTrack Your Progress Exercise Intensity Exercise Guidelines Exercise DurationExample Target Heart RatePage S i o n