Using Custom Programs - Vision Fitness X20 Owner's Manual

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.
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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starts immediately after the warm-up with a

USING CUSTOM PROGRAMS

The CUSTOM USER program
allows five separate workouts to be
completed, saved, and then stored
for future use.
Setup for the CUSTOM USER
programs begins just as any other
program. The user will press the
CUSTOM program key.
1. Use the arrows to select one of five CUSTOM USER programs.
2. Press ENTER to select.
3. Set user age, set time, and set weight just as any other program.
When you have entered your information you will be asked to press
START to begin the program and informed that you can adjust resistance
as desired to create a new program. As you perform your workout and
change your resistance level the CUSTOM USER program will save these
changes throughout the program. Your settings will be saved to provide
an identical program that can be selected for your next exercise session.
At the end of the program you will be prompted to press ENTER to save.
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