Using the Sprint 8 Program | Vision Fitness Simple and Deluxe

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-UP(3:00) should 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 (14:30) starts immediately after the warm-up with a 30-second sprint interval; changing both speed and elevation. Seven recovery intervals of one minute and 30 seconds will alternate with the eight 30-second sprint intervals. The sprints will increase speed and elevation at the 3rd and 5th interval. The recovery speed is about 2–3 mph slower than your sprint and the recovery elevation is 0. You can alter your speed using the Speed Quick Keys or SPEED UP and DOWN arrows. To adjust the elevation; simply use the Elevation Quick Keys or ELEVATION UP and DOWN arrows.

3.COOL-DOWN(2:30) helps 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.

In order to keep track of each segment/interval, the segment time is counted down in the timer. It takes only 20 minutes to complete the SPRINT 8 workout.

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Vision Fitness Simple and Deluxe manual Using the Sprint 8 Program

Contents

N e r ’s G u i d e Page Page Vision Fitness Table of Contents AT F O R M T R E a D M I L L L D I N G T R E a D M I L L Children Important Safety Instructions Save These Instructions Power Requirements Other Safety Tips for Your Vision Fitness Treadmill Placement in Your Home Assembly Safety Magnet KEY & Clip Power Quick Speed Quick Speed and Quick Elevation KeysQuick Elevation Contact Heart Rate Hand Pulse Heart Rate Sensors Leveling Transport Wheel Unlock Folding Treadmillsonly Transport Wheel Lock Unfolding Folding Moving Your Vision Fitness Folding Treadmill Choosing a Time Entering Your WeightReset Introduction to the Simple Treadmill Distance Simple Feedback Display Scan FunctionElevation Time P4 FAT Burner Speed and Elevation Changes Deluxe Treadmill Program Details P1 ManualP2 Muscle Toner Elevation Changes P3 Speed Intervals Speed Changes H1 Heart Rate Training Deluxe Treadmill Program Details P7 SprintH2 Heart Rate Training Deluxe Easy Start Deluxe Feedback Display Scan Function Profile Deluxe Feedback Display Elevation Choosing a Program Deluxe Feedback Display SPB Segment Progress BAR Choosing a Level Enter AGEChoosing a Time P1-P4 Finishing Starting Pacer Program Details Choosing Distance SET Weight Using the Sprint 8 Program HR2 Elevation only Deluxe Heart Rate Training HR1 Speed & Elevation Enter Target Heart Rate Zone Choose Heartrate Programs Choose Time Enter WeightBegin the Program WARM-UP Mode HR2 WARM-UP Mode HR1 Completing Your Workout COOL-DOWN Mode L U X E Transmitter Strap Placement Wireless Chest TransmitterGeneral Heart Rate Training Recommendations Target Heart Rate Exercise IntensityExample RPE Scale Rate of Perceived Exertion Programming a Custom Program Custom Programs C1-C3Enter Program Time Beginning Workout Enter Segment SpeedEnter Segment Elevation Saving Segment Data Programming User Programs C4 & C5 Custom Programs C4 & C5Enter Segmenttime Enter Segment Speed Units Default WeightMAX Time Accumulated Distance DefaulttimeDefaultage Accumulated Time AUTO-CALIBRATION Deluxe Only Exit User Engineering Mode Pause Time Maximum Time Exit Userengineeringmode AUTO-CALIBRATION Simple Only Common Treadmill Questions Troubleshooting Your Treadmill Troubleshooting Your Heart Rate Monitor Chest Strap Centering the Belt Tensioning the Belt Deck Waxing Preventive MaintenanceCleaning Treadmill Quarterly Inspection N E R a L Limited Home USE Warranty Limited Home USE Warranty Achieving Your Fitness Goals Developing a Fitness ProgramTrack Your Progress Exercise Duration Exercise Guidelines WARM-UP Strength Training Balanced FitnessFrequency Seated TOE Touch Stretching Standing Calf Stretch Standing Quadriceps Stretch N 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