Vision Fitness X20 Owner's Manual page 15

FAT BURN
is a program intended to target your
stored body fat. This program is generally
used at a slightly lower intensity, but runs for
longer durations than other programs (30 to
60 minutes is recommended).
MOUNTAIN
features gradual
in resistance to simulate riding through a
mountain range. This is a great program for
building strength and endurance.
RANDOM
is a program for users who enjoy
variety in their daily workout routine. When
this program is selected the computer will
randomly select a resistance level for each
segment of the workout based on the
resistance level that the user chooses in set-up
mode.
WATTS
is a program that lets the user exercise
at a set work level. As you increase your RPM,
your resistance will decrease; if you decrease
your RPM, your resistance will increase.
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increases
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:
WARM-UP
1. 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.
INTERVAL TRAINING
2. starts immediately after the warm-up with a
30-second sprint interval. Seven recovery intervals of one minute
and 30 seconds will alternate with the eight 30-second sprint
intervals. The message display will prompt you to increase your
RPMs during the sprint interval and decrease RPMs during the
recovery interval. A difference of 30 to 50 RPM between sprint
interval and recovery interval is recommended for bikes. A
difference of 20 to 30 RPMs between sprint interval and recovery
interval is recommended for elliptical trainers.
COOL-DOWN
3. 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.
Due to the fact that this is a specialized training program, total workout time
is not displayed during the program. The interval time is displayed in the time
window instead. It takes only 20 minutes to complete the SPRINT 8 workout.
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