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Vision Fitness TM357 manual USING THE SPRINT 8 PROGRAM, P R E M I E R

Models: TM357

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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-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.

P R E M I E R

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Vision Fitness TM357 manual USING THE SPRINT 8 PROGRAM, P R E M I E R

Contents

TREADMILLS OWNER’SGUIDE PremierPage Page Here are just a few of the health benefits of aerobic exercise G E N E R A L A L L M O D E L SF O L D I N G TREADMILLS P R E M I E R CONSOLEIMPORTANT SAFETY INSTRUCTIONS SAVE THESE INSTRUCTIONSALL MODELS ALL MODELS POWER REQUIREMENTSGROUNDING INSTRUCTIONS ALL MODELS OTHER SAFETY TIPS FOR YOUR VISION FITNESS TREADMILLALL MODELS ASSEMBLYPLACEMENT IN YOUR HOME ALL MODELS POWER SWITCHSAFETY MAGNET KEY & CLIP ALL MODELS QUICK SPEED AND QUICK ELEVATION KEYSQUICK SPEED QUICK ELEVATIONALL MODELS CONTACT HEART RATE HAND PULSE HEART RATE SENSORSP L A T F O R M P L AT F O R M T R E A D M I L LCONSOLE HANDLEBARS SIDE RAILS MOTOR COVERRUNNING BELT LEVELERS TRANSPORT WHEELSP L A T F O R M PLATFORM TREADMILLSONLY MOVING YOUR VISION FITNESS PLATFORM TREADMILLLEVELING F O L D I N G F O L D I N G T R E A D M I L LCONSOLE HANDLEBARS SIDE RAILS RUNNING BELT MOTOR COVER TRANSPORT WHEELSF O L D I N G FOLDING TREADMILLSONLY TRANSPORT WHEEL LOCKTRANSPORT WHEEL UNLOCK F O L D I N G FOLDINGUNFOLDING F O L D I N G MOVING YOUR VISION FITNESS FOLDING TREADMILLLEVELING Your VISION FITNESS Treadmill has four transport wheels built into the rear frame. Make sure the transport wheels are unlocked before moving the treadmill. To move, fold the Treadmill into the upright position, firmly grasp the frame by the handlebars, then carefully rollHOLD TO RESET PREMIER CONSOLEOVERVIEWE F GH P R E M I E RTo log in as a GUEST select GUEST and enter your age and weight SET USER AGE OR WEIGHTWELCOME SCREEN LOG IN AS A GUESTOnce you have selected LOG IN on the Welcome Screen press any key next to a User Profile Icon that is not filled in. From there enter a user name, set age and weight and you are set to go. To edit a User Profile select EDIT USER LOG IN OPERATIONADDINGUSERS ENTER NAME SET USER AGE OR WEIGHTP R E M I E R BASIC NAVIGATION ATM STYLE KEYSRUN SCENES YELLOW ARROWSP R E M I E R TRACKHEART RATE SCREEN PROFILEP R E M I E R TRAINING CALENDARDAILY STATS WEEKLY STATSP R E M I E R MONTHLY STATSFAT BURNER PROGRAM OVERVIEWSSPRINT MUSCLE TONERP R E M I E R PLACES TO GO 5K/10K/15K PROGRAMSCHOOSE YOUR BACKGROUND CHOOSEYOUR DISTANCE CHOOSEYOURLEVEL Level 0 follows elevation profile with user determined speedW O M E N FITNESS TESTFITNESSTEST RESULT M E NP R E M I E R GOAL PROGRAMS CALORIE GOALDISTANCE GOAL TIME GOALP R E M I E R HRT PROGRAMS HRT WEIGHT LOSSHRT CARDIO HRT ENDURANCEHRT RUN SCREEN HRT INTERVALP R E M I E R P R E M I E R NOTES FOR YOUR HEART RATE TRAINING PROGRAMP R E M I E R WIRELESS CHEST TRANSMITTERTRANSMITTER STRAP PLACEMENT GENERAL HEART RATE TRAINING RECOMMENDATIONSP R E M I E R TARGET HEART RATEEXAMPLE P R E M I E R USING THE SPRINT 8 PROGRAMCUSTOM USER PROGRAMS CUSTOM PROGRAMOPERATIONSP R E M I E R PREMIER CONSOLEAUDIO/VIDEO CAPABILITIESA B E C F D KEY FUNCTIONS IN DVD MODEG E N E R A L USER ENGINEERING ENGINEERING MODE SCREENCONFIGURATIONSCREEN UNITSELECTIONG E N E R A L USER ENGINEERING continued SETTING PROGRAMDEFAULTSSETTING DATE/TIME G E N E R A L COMMON TREADMILL QUESTIONSG E N E R A L TROUBLESHOOTING YOUR TREADMILLG E N E R A L TROUBLESHOOTING YOUR HEART RATE MONITOR CHEST STRAPG E N E R A L TENSIONING THE BELTCENTERING THE BELT DECK WAXING PREVENTIVE MAINTENANCECLEANING TREADMILL QUARTERLY INSPECTIONG E N E R A L G E N E R A L LIMITED HOME USE WARRANTYLimited Home-Use Warranty valid only in North America G E N E R A L LIMITED HOME USE WARRANTY continuedG E N E R A L DEVELOPING A FITNESS PROGRAMACHIEVING YOUR FITNESS GOALS TRACK YOUR PROGRESSG E N E R A L EXERCISE GUIDELINES WARM-UPEXERCISE DURATION EXERCISE INTENSITYG E N E R A L BALANCED FITNESSSTRENGTH TRAINING VOLUME One to three sets consisting of eight to 12 repetitionsG E N E R A L STRETCHINGSEATED TOE TOUCH G E N E R A L STANDING QUADRICEPS STRETCHSTANDING CALF STRETCH G E N E R A L G E N E R A L G E N E R A L G E N E R A L G E N E R A L G E N E R A L Page 500 South CP Avenue P.O. Box 280 Lake Mills, WI v i s i o ni t a l l s t a r t s w i t h a c u s t o m i z a b l e r e l i a b l e s i m p l e