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Vision Fitness TM357 manual Exercise Guidelines Warm-Up, Exercise Duration, Exercise Intensity

Models: TM357

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EXERCISE GUIDELINES

WARM-UP

A warm-up activity should be a progressive aerobic activity that utilizes the muscles you will be using during the workout. There is no set warm-up intensity. 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 5-10 minutes is usually recommended.

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 workout?” To reap the most cardiovascular benefits from your workout, it is necessary to exercise within a recommended intensity range. We recommend monitoring your exercise heart rate to measure exercise intensity. Please see Page 30 for the Target Heart Rate Chart.

G E N E R A L

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Vision Fitness TM357 manual Exercise Guidelines Warm-Up, Exercise Duration, Exercise Intensity, G E N E R A L

Contents

GUIDE OWNER’SPremier TREADMILLSPage Page Here are just a few of the health benefits of aerobic exercise F O L D I N G TREADMILLS A L L M O D E L SP R E M I E R CONSOLE G E N E R A LALL MODELS SAVE THESE INSTRUCTIONSIMPORTANT SAFETY INSTRUCTIONS GROUNDING INSTRUCTIONS POWER REQUIREMENTSALL MODELS ALL MODELS OTHER SAFETY TIPS FOR YOUR VISION FITNESS TREADMILLPLACEMENT IN YOUR HOME ASSEMBLYALL MODELS SAFETY MAGNET KEY & CLIP POWER SWITCHALL MODELS QUICK SPEED QUICK SPEED AND QUICK ELEVATION KEYSQUICK ELEVATION ALL MODELSALL MODELS CONTACT HEART RATE HAND PULSE HEART RATE SENSORSCONSOLE HANDLEBARS SIDE RAILS MOTOR COVERRUNNING BELT LEVELERS P L AT F O R M T R E A D M I L LTRANSPORT WHEELS P L A T F O R MLEVELING PLATFORM TREADMILLSONLY MOVING YOUR VISION FITNESS PLATFORM TREADMILLP L A T F O R M CONSOLE HANDLEBARS SIDE RAILS RUNNING BELT MOTOR COVER TRANSPORT F O L D I N G T R E A D M I L LWHEELS F O L D I N GTRANSPORT WHEEL UNLOCK FOLDING TREADMILLSONLY TRANSPORT WHEEL LOCKF O L D I N G UNFOLDING FOLDINGF O L D I N G LEVELING MOVING YOUR VISION FITNESS FOLDING TREADMILLYour 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 roll F O L D I N GE F GH PREMIER CONSOLEOVERVIEWP R E M I E R HOLD TO RESETWELCOME SCREEN SET USER AGE OR WEIGHTLOG IN AS A GUEST To log in as a GUEST select GUEST and enter your age and weightADDINGUSERS ENTER NAME LOG IN OPERATIONSET USER AGE OR WEIGHT Once 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 USERRUN SCENES BASIC NAVIGATION ATM STYLE KEYSYELLOW ARROWS P R E M I E RHEART RATE SCREEN TRACKPROFILE P R E M I E RDAILY STATS TRAINING CALENDARWEEKLY STATS P R E M I E RP R E M I E R MONTHLY STATSSPRINT PROGRAM OVERVIEWSMUSCLE TONER FAT BURNERCHOOSE YOUR BACKGROUND CHOOSEYOUR DISTANCE CHOOSEYOURLEVEL PLACES TO GO 5K/10K/15K PROGRAMSLevel 0 follows elevation profile with user determined speed P R E M I E RFITNESSTEST RESULT FITNESS TESTM E N W O M E NDISTANCE GOAL GOAL PROGRAMS CALORIE GOALTIME GOAL P R E M I E RHRT CARDIO HRT PROGRAMS HRT WEIGHT LOSSHRT ENDURANCE P R E M I E RP R E M I E R HRT INTERVALHRT RUN SCREEN P R E M I E R NOTES FOR YOUR HEART RATE TRAINING PROGRAMTRANSMITTER STRAP PLACEMENT WIRELESS CHEST TRANSMITTERGENERAL HEART RATE TRAINING RECOMMENDATIONS P R E M I E REXAMPLE TARGET HEART RATEP R E M I E R P R E M I E R USING THE SPRINT 8 PROGRAMCUSTOM USER PROGRAMS CUSTOM PROGRAMOPERATIONSA B E C F D PREMIER CONSOLEAUDIO/VIDEO CAPABILITIESKEY FUNCTIONS IN DVD MODE P R E M I E RCONFIGURATIONSCREEN USER ENGINEERING ENGINEERING MODE SCREENUNITSELECTION G E N E R A LSETTING DATE/TIME USER ENGINEERING continued SETTING PROGRAMDEFAULTSG E N E R A L 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 STRAPCENTERING THE BELT TENSIONING THE BELTG E N E R A L CLEANING TREADMILL PREVENTIVE MAINTENANCEQUARTERLY INSPECTION DECK WAXINGG E N E R A L Limited Home-Use Warranty valid only in North America LIMITED HOME USE WARRANTYG E N E R A L G E N E R A L LIMITED HOME USE WARRANTY continuedACHIEVING YOUR FITNESS GOALS DEVELOPING A FITNESS PROGRAMTRACK YOUR PROGRESS G E N E R A LEXERCISE DURATION EXERCISE GUIDELINES WARM-UPEXERCISE INTENSITY G E N E R A LSTRENGTH TRAINING BALANCED FITNESSVOLUME One to three sets consisting of eight to 12 repetitions G E N E R A LSEATED TOE TOUCH STRETCHINGG E N E R A L STANDING CALF STRETCH STANDING QUADRICEPS STRETCHG 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 G E N E R A L Page i t a l l s t a r t s w i t h a v i s i o nc 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 500 South CP Avenue P.O. Box 280 Lake Mills, WI