Vision Fitness ES600 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 D O O R C Y C L E Color Silver Important Safety Instructions Save These Instructions O N T F O O T AssemblyA R F O O T D a L S N D L E B a R S EP 5 Water Bottle Cage Seat Adjustment Resistance AdjustmentHandlebar Adjustment Pedal Strap Adjustment Dismounting the Unit Leveling the ES600 Moving the ES600Periodically Preventative Maintenance TipsDaily Commercial Warranty Commercial Warranty Track Your Progress Developing a Fitness ProgramAchieving Your Fitness Goals Exercise Intensity Exercise Guidelines Exercise DurationExample Target Heart RateRPE Scale Rate of Perceived ExertionStrength Training Balanced FitnessSeated TOE Touch StretchingStanding Calf Stretch Standing Quadriceps StretchPage 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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