Vision Fitness X6200HRC manual Developing a Fitness Program Stretch First, Wall Push

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DEVELOPING A FITNESS PROGRAM

STRETCH FIRST

Before using your VISION FITNESS Elliptical Trainer, it is best to spend a few minutes during a few gentle stretching exercises. Stretching prior to exercise will improve flexibility and reduce chances of exercise related injury. Ease into each of these stretches with a slow gentle motion.

WALL PUSH

Stand near a wall, with the toes of one foot about 18” from the wall, and the other foot about 12” behind that. Lean forward, push- ing against the wall with your palms. Keep your heels flat and hold this position for a count of 15 seconds. Do not bounce.

Alternate the positions of your feet and repeat for a total of 8 repetitions.

STANDING QUADRICEPS STRETCH

Using a wall or your Elliptical Trainer to provide balance, grasp your left ankle with your left hand and hold your foot against the back of your thigh for a count of 15 seconds.

Repeat with your right ankle and

44hand, and continue alternating for

a total of 8 repetitions.

A L L M O D E L S fitness guidelines

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Contents N e r ’ s G u i d e Page Page Vision Fitness P.O. Box Table of Contents 2 0 0 H R C / D a dual-action ellipticals Elliptical trainer X 6 2 0 0 H R C Additional Warnings for Models X6200HRC & X6200HRC/DA ChildrenOther Safety Tips for Your Vision Fitness Elliptical Trainer CleaningAssembly Placement in Your HomeMoving Your Vision Fitness Elliptical Trainer Leveling Your Elliptical Trainer Glide Position Step PositionFoot Position Folding Your Elliptical Trainer L M O D E L S foldingFolding a L L M O D E L S L M O D E L S folding Child safety guards a L L M O D E L S Optional Child Safety GuardsInstalling Batteries Manual Console Model X6000DATurning Screen Display on Partial Reset Full ResetChanging Resistance Five Feedback Functions COUNT-DOWN Mode COUNT-UP ModeChoosing Time and Starting Turning Screen Display OFF2 0 0 H R C X 6 2 0 0 H R C / D a console Turn Power on Easy StartChange Course Difficulty Choosing a Program Program Details ALL Programs Shown AT LevelConsole Choosing the TimeProgram time and other function 2 0 0 H R C X 6 2 0 0 H R C / D a console Start Your Program ProgramFinish Your Elliptical Trainer Program Special Console Features Manual Start PauseReset AUTO-RESETScan Onoff TEN Feedback Functions Using Your Elliptical TRAINER’S HRC Program Choose Heart Rate Control ProgramChoose Target Heart Rate Count-Up mode, the timer starts Flashing number showing in number screen is weight Transmitter Strap Placement About Heart Rate ControlTarget Heart Rate Zone BenefitsUpper Body Toning Synchronized ARM and LEG ConnectionPage Troubleshooting Your Elliptical Trainer Troubleshooting Your Heart Rate Monitor Chest Strap Tr oubleshooting a L L M O D E L SCommon Elliptical Trainer Questions Are the sounds my Elliptical Trainer make normal?What kind of routine maintenance is required? Common questions a L L M O D E L SLimited Home USE Warranty Limited Home USE Warranty 2 0 0 H R C / D a light commercial warranty Limited Light Commercial WarrantyLight commercial warranty X 6 2 0 0 H R C / D a Limited Light Commercial WarrantyDeveloping a Fitness Program Stretch First Wall PushStanding Quadriceps Stretch Fitness guidelines a L L M O D E L S Seated TOE TouchImportance of the WARM-UP and COOL-DOWN COOL-DOWNExercise Guidelines HOW OFTEN?HOW LONG? HOW HARD?Perceived Exertion Level Achieving Your Fitness GoalsSample Goals Keeping AN Exercise DairyPage L M O D E L S weekly workout logs My Reward isWeekly workout logs a L L M O D E L S L M O D E L S monthly workout logs Monthly workout logs a L L M O D E L S Page Page S i o n T n e s s