Vision Fitness T9700 Runner's specs

DEVELOPING A FITNESS PROGRAM

WARM UP

When you exercise you need more oxygen to fuel your muscles. This oxygen is carried to the muscles through blood. The increasing demands of exercise will cause increased breathing rate, heart rate, blood flow and blood temperature. As your blood temperature rises and more oxygen is released, the temperature of your muscles will increase. This allows the muscles to burn calories and create energy for exercise.

A warm-up activity should be a progressive aerobic activity that utilizes the muscles you will be using during your workout. There is no set intensity to warm-up with. A typical warm-up will produce a small amount of perspiration, but not leave you feeling fatigued. Intensity and fitness level will affect the duration of your warm-up, but 5 to 10 minutes is usually recommended.

A gradual warm-up will do the following:

•Produce faster more forceful muscle contractions

•Increase your metabolic rate so oxygen is delivered to the working muscles more quickly

•Leads to efficient calorie burning by increasing your core body temperature

•Prevent injuries by improving the elasticity of your muscles

•Allow you to work out comfortably longer because your energy systems are able to exercise, preventing the buildup of lactic acid in the blood.

•Improves joint range of motion

•Psychologically prepares you for higher intensities by increasing your arousal and focus on exercise

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Vision Fitness T9700 Runner's manual Developing a Fitness Program Warm UP

Contents

N e r ’s G u i d e Page Page Page Table of Contents Page L L P L a T F O R M T R E a D M I L L Important Safety Instructions Save These Instructions Children Power Requirements Cleaning Other Safety Tips for Your Vision Fitness Treadmill Leveling Placement in Your HomeMoving Your Vision Fitness Treadmill Auto Shut OFF PowerEmergency Stop Program QUICK-KEYS Program Information T9700Runner Program Details Speed T9700Runner Program Details Tempo T9700Runner Program Details Hills Alphanumeric Message Center DistanceCalories Heart Rate Profile Matrix Window 10 X Feedback Display ElevationSpeed Feedback Display Profile Matrix Window 10 X Scan Function Speed Quick Keys User LOG-INPress LOG-IN Button Elevation Quick Keys Choose a Program Reset User Totals User Totals ButtonPress User Totals Button Totals are Displayed Entering Your Weight Choosing a Level Target Heart Rate General Heart Rate Training RecommendationsExercise Intensity Wireless Chest Transmitter Transmitter Strap Placement Talk Test Rate of Perceived ExertionRPE Scale Choose the Speed Repeats Program Choosing Stride Speed Choosing Interval Speed Choosing Recovery Heart RateChoosing Rest Stride Speed Heart Rate Training Elevation & Speed Choose the NON-TEMPO HRT Program Choose Program Time Warm UP Mode Program Mode Cool Down Mode Ending the Program T9700Runner Heart Rate Training Hills Choosing Rest Stride Speed Enter Program Time Custom ProgramsCustom Program Details Programming a Custom Program Enter Segment Speed Enter Segment Elevation Saving Segment Data Beginning Workout Meter Repeats Meter Repeats 834 530 500 E E D Mile Repeats Heart Rate Repeats Page 5K Run 530 505 15K Run M P O 15K Run Percent/90 Seconds L L S L L S L12 L13 L14 L15 L16 L17 L18 L19 L20 L21 Heart Rate Repeats Page Troubleshooting Your Treadmill Troubleshooting Your Heart Rate Monitor Chest Strap Accumulated Time Default WeightUnits Clean Treadmill Message Accumulated DistanceDeck Lubrication Message Check Motor Brushes Message Exit User Engineering Mode AUTO-CALIBRATIONPage Common Treadmill Questions Tensioning the Belt Centering the Belt Limited Home USE Warranty Limited Home USE Warranty Limited Commercial Warranty Limited Commercial Warranty Developing a Fitness Program Warm UP Standing Quadriceps Stretch FlexibilitySeated TOE Touch Standing Calf Stretch Exercise Guidelines Achieving Your Fitness Goals Sample Goals Keeping AN Exercise DiaryPage Page Page Page Page Page S i o n