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Vision Fitness classic User Manual page 6

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CLASSIC CONSOLE PROGRAM INFORMATION
NOTE: If speed or incline are changed during your workout, the remaining segments will be affected accordingly.
WEIGHT LOSS: Promotes weight loss by increasing and decreasing the speed and incline, while keeping
you in your fat burning zone. Speed and Incline changes, segments repeat every 30 seconds.
CLASSIC
CONSOLE
Weight Loss - Program Segments Repeat
Segment
Warm Up
1
2
Time
4
30
30
min
sec
sec
Speed
0.5
1.5
2.0
2.5
Level 1
Incline
0.0
0.5
1.5
1.5
Speed
0.5
1.9
2.5
3.0
Level 2
Incline
0.0
0.5
1.5
1.5
Speed
0.5
2.3
3.0
3.5
Level 3
Incline
0.5
1.0
2.0
2.0
Speed
0.5
2.6
3.5
4.0
Level 4
Incline
0.5
1.0
2.0
2.0
Speed
0.5
3.0
4.0
4.5
Level 5
Incline
1.0
1.5
2.5
2.5
Speed
0.5
3.4
4.5
5.0
Level 6
Incline
1.0
1.5
2.5
2.5
Speed
0.5
3.8
5.0
5.5
Level 7
Incline
1.5
2.0
3.0
3.0
Speed
0.5
4.1
5.5
6.0
Level 8
Incline
1.5
2.0
3.0
3.0
Speed
0.5
4.5
6.0
6.5
Level 9
Incline
2.0
2.5
3.5
3.5
Speed
0.5
4.9
6.5
7.0
Level 10
Incline
2.0
2.5
3.5
3.5
10
VF15_TM_Console_TRI_r1_8.indd 10-11
3
4
5
6
7
8
Cool Down
30
30
30
30
30
30
4
sec
sec
sec
sec
sec
sec
min
3.0
3.5
4.0
3.5
3.0
2.5
2.3
1.5
1.0
0.5
0.5
0.5
1.0
1.5
0.5
0.0
3.5
4.0
4.5
4.0
3.5
3.0
2.6
1.8
1.0
0.5
1.0
0.5
1.0
1.5
0.5
0.0
4.0
4.5
5.0
4.5
4.0
3.5
3.0
2.0
1.5
1.0
1.0
1.0
1.5
2.0
1.0
0.5
4.5
5.0
5.5
5.0
4.5
4.0
3.4
2.3
1.5
1.0
1.0
1.0
1.5
2.0
1.0
0.5
5.0
5.5
6.0
5.5
5.0
4.5
3.8
2.5
2.0
1.5
1.5
1.5
2.0
2.5
1.5
1.0
5.5
6.0
6.5
6.0
5.5
5.0
4.1
2.8
2.0
1.5
1.5
1.5
2.0
2.5
1.5
1.0
6.0
6.5
7.0
6.5
6.0
5.5
4.5
3.0
2.5
2.0
2.0
2.0
2.5
3.0
2.0
1.5
6.5
7.0
7.5
7.0
6.5
6.0
4.9
3.3
2.5
2.0
2.0
2.0
2.5
3.0
2.0
1.5
7.0
7.5
8.0
7.5
7.0
6.5
5.3
3.5
3.0
2.5
2.5
2.5
3.0
3.5
2.5
2.0
7.5
8.0
8.5
8.0
7.5
7.0
5.6
3.8
3.0
2.5
2.5
2.5
3.0
3.5
2.5
2.0
FITNESS TEST PROGRAM: A workout based on the Gerkin protocol. This test has various stages
increasing treadmill speed and incline until your maximum heart rate is reached. Your score is based on
your gender, age and time needed to complete the test.
The Gerkin protocol was developed by Dr. Richard Gerkin of the Phoenix (Arizona) Fire Department. It is a sub-maximal graded treadmill
evaluation used by many Fire Departments across the United States to assess the physical condition of the firefighters. The test requires
constant monitoring of the user's heart rate so the use of a telemetric chest strap is highly encouraged. The workout operates as follows:
WARM-UP: 3 minutes long at 1.0–3.0 mph (1.6–4.8 kph) and 0% incline.
1) STAGE 1: 1 minute long at 4.5 mph (7.2 kph) and 0% incline.
2) STAGE 2: 1 minute long at 4.5 mph (7.2 kph) and 2% incline.
3) STAGE 3: 1 minute long at 5.0 mph (8.0 kph) and 2% incline.
4) STAGES 4 THROUGH 15: After every odd minute, the incline will increase by 2%. After every even minute, the speed will increase by
0.5 mph (0.8 kph). Once the user's heart rate exceeds the target heart rate (85% of maximum as determined by the equation [220 –
age] × [0.85] = target heart rate), the evaluation ends and the final evaluation stage is recorded.
5) COOL-DOWN: The test is completed when user's heart rate exceeds the target or the users completes all 15 stages, whichever
occurs first. Then the treadmill will enter cool down for 3 minutes.
FITNESS TEST SCORES (Estimated V02 MAX (ML/KG/MIN) per age category)
MEN
AGE
WOMEN
Percentile 20-29
30-39
40-49
50-59
Percentile 20-29
99
> 58.8 > 58.9 > 55.4 > 52.5
99
>53.0
EXCELLENT
EXCELLENT
95
54.0
52.5
50.4
47.1
95
46.8
90
53.9
52.4
50.3
47.0
90
46.7
GOOD
GOOD
80
48.2
46.8
44.1
41.0
80
41.0
70
48.1
46.7
44.0
40.9
70
40.9
AVERAGE
AVERAGE
60
44.2
42.4
39.9
36.7
60
36.7
50
44.1
42.3
39.8
36.6
50
36.6
FAIR
FAIR
40
41.0
38.9
36.7
33.8
40
33.8
30
40.9
38.8
36.6
33.7
30
33.7
POOR
POOR
20
37.1
35.4
33.0
30.2
20
30.6
10
37.0
35.3
32.9
30.1
10
30.5
VERY POOR
VERY POOR
5
31.6
30.9
28.3
25.1
5
25.9
AGE
30-39
40-49
50-59
>48.7
>46.8
>42.0
43.9
41.0
36.8
43.8
40.9
36.7
38.6
36.3
32.3
Note: Changing the speed or
38.5
36.2
32.2
incline during the test will end the
34.6
32.3
29.4
test and enter cool-down. Press
34.5
32.2
29.3
32.3
29.5
26.9
stop to end the test at any time and
32.2
29.4
26.8
see results.
28.7
26.5
24.3
28.6
26.4
24.2
25.1
23.5
21.1
CLASSIC
CONSOLE
11
4/22/15 10:00 AM
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