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Table of Contents
Related Manuals for Vision Fitness ST200
Summary of Contents for Vision Fitness ST200
- Page 1 O w n e r’s G u i d e ST200 ST250 FUNCTIONAL TRAINER GYM...
- Page 4 Some kinds of service to your Gym should only be performed by your VISION FITNESS retailer. Please contact your authorized VISION FITNESS retailer should service be required. If a question or problem arises which cannot be handled by your VISION FITNESS retailer, please contact us: VISION FITNESS 500 South CP Avenue P.O.
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Page 5: Table Of Contents
Table of Contents A L L M O D E L S G E N E R A L SAFETY INSTRUCTIONS ..4 INSTRUCTIONAL EXERCISE CARDS . . 14 REGULAR MAINTENANCE ACTIVITIES . 5 RESISTANCE TRAINING BENEFITS . - Page 7 ST250 HORIZONTAL ADJUSTMENT ST200 HANDLE ADJUSTMENT ST200 VERTICAL SEATBACK ADJUSTMENT ST200 VERTICAL SEAT ST200 ADJUSTMENT SEAT SWIVEL S T 2 0 0 S T 2 5 0 F U N C T I O N A L T R A I N E R G Y M...
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Page 8: Safety Instructions
Owner’s Guide. Only use attachments recommended by the manufacturer. • Do not try to replace the cables and its fittings yourself. Service should be performed by an authorized VISION FITNESS service provider. CHILDREN • Keep children off of your Gym at all times. -
Page 9: Regular Maintenance Activities
Performing routine preventative maintenance activities can aid in providing safe, trouble free operation of your VISION FITNESS Gym. NOTE: Vision Fitness is not responsible for performing regular inspection and maintenance activities for your machines. Instruct all personnel on proper equipment inspection and maintenance activities as well as accident reporting. -
Page 10: Assembly & Placement
ASSEMBLY It is recommended, when possible, that an authorized VISION FITNESS retailer assemble your Gym. If you have elected to assemble this product yourself, for your safety, please read and follow each of the steps in the enclosed assembly instructions. If you have any questions regarding any component or function of your Gym, contact your retailer. -
Page 11: Stabilizing
STABILIZING THE LEG PRESS FEATURE OF YOUR GYM (OPTIONAL) After positioning your Gym in its intended location, check stability by attempting to rock the seat/seatback of the leg press side to side. Rocking or wobbling indicates that the Gym needs to be leveled. -
Page 12: Seat Positioning
SEAT POSITIONING ( ST200 ) The vertical adjustment is located at the pull pin on the right side of the seat. Make sure the seat is positioned at the front. Kneel down and hold the bottom of the seat structure with your left hand. -
Page 13: Seatback Positioning
( ST200 ) and the top rear ( ST250 ). Grasp the seatback with your right hand, on the right side. -
Page 14: Handle Positioning
HANDLE POSITIONING ( ST200 ) Grasp the handle on the side that you are on and squeeze in the middle. disengaged from the hole it was in. Continue to squeeze the handle, as you move it up or down to the appropriate hole. -
Page 15: Foot Cuff Positioning
FOOT CUFF POSITIONING Your Gym comes equipped with two foot cuffs. These cuffs are used for both the seated leg extension and standing leg curl exercises. You will only need one for the standing leg curl exercise. Attach the D ring on the strap to the karabiner of the center cable, located near the floor. -
Page 16: Multiple Swivel Straight Bar
MULTIPLE SWIVEL STRAIGHT BAR (OPTION) NOTE: The height at which you are performing a specific exercise at will determine which swivel attachment points to use on the bar. From the middle of the unit to the top you will use the two inner swivels. From the middle to the bottom you will use the outer swivel points. -
Page 17: Weights
MULTIPLE SPORT HANDLE (OPTION) This handle can be used to strengthen muscles that are engaged during various sports, hobbies, or everyday tasks. The end swivels freely to provide a distinct similarity to the real movement. Attach the handle either directly to the karabiner or to one end of a multiple D ring strap (to provide more range of motion). -
Page 18: Instructional Exercise Cards
INSTRUCTIONAL EXERCISE CARDS The exercise cards are provided to not only show the start and finish of many different movements, along with the muscle being worked, but also so you can record personal data. The dry erase marker is included to mark your data in the appropriate boxes. -
Page 19: Resistance Training Benefits
To be successful in your exercise program, it is important to develop an understanding of the basic principles of resistance training. Now that you have assembled your VISION FITNESS Gym, it is only natural that you want to get started immediately. First, determine a few realistic, short term goals and expectations for yourself. -
Page 20: Workout Variations
WORKOUT VARIATIONS NEUTRAL GRIP OVERHAND OR PRONATED GRIP UNDERHAND OR SUPINATED GRIP... -
Page 21: Training Programs
TRAINING PROGRAMS MUSCULAR ENDURANCE A program that stresses moderate intensity, a lower amount of resistance, and higher repetitions (anywhere from 13 to 100 or more). These types of sets will take longer to complete. This type of training conditions the muscles for activities that stress the slow twitch muscle fibers of your body. -
Page 22: Sprint 8
SPRINT 8 This program is exclusive to VISION FITNESS exercise equipment. This is a program that stresses high intensity, a moderate amount of resistance, and as many repetitions that a person can perform in a specified period of time (usually 20-30 seconds). This program works especially well for the time crunched exerciser. -
Page 24: Resistance Values
RESISTANCE VALUES The chart below represents the amount of weight or resistance that you are using, depending on which location you are pulling/pushing from (see corresponding diagram on next page). The number (weight in pounds) under the weight stack column is where the weight selector pin is located. Find the appropriate % of weight to the right of this number, in the chart. - Page 25 50% RESISTANCE 200% RESISTANCE 100% RESISTANCE...
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Page 26: Home Warranty
LABOR - ONE YEAR VISION FITNESS shall cover the Labor cost for the repair of the device for a period of one year from the date of original purchase, so long as... - Page 27 Your care in completing the survey will be of value to us in serving you in the future. Comments and suggestions are always welcome. We are certain you will enjoy your new Gym. Thank you for selecting a VISION FITNESS product.
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Page 28: Developing A Fitness Program
DEVELOPING A FITNESS PROGRAM By purchasing this piece of VISION FITNESS exercise equipment, you have made a commitment to exercise and now have the convenience of exercising in your own home. Your new equipment offers the flexibility to exercise at whatever time suits you best. It will be easier to maintain a consistent exercise program that will help you achieve your fitness goals. - Page 29 TRACK YOUR PROGRESS Now that you have set your exercise goals, it is time to write them down and make an exercise schedule that will help you achieve them. By keeping a fitness diary, you will stay motivated and know where you are in terms of reaching your goals.
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Page 30: Target Heart Rate
TARGET HEART RATE Target Heart Rate is a percentage of your maximum heart rate. Target Heart Rate will vary for each individual depending on age, current level of conditioning, and personal fitness goals. Exercise heart rate should range from 55% to 85% of your maximum heart rate. As a point of reference, we use the predicted maximum heart rate formula of (220 minus age) to determine your heart rate training zone. -
Page 31: Rate Of Perceived Exertion
RATE OF PERCEIVED EXERTION Rate of Perceived Exertion (RPE) is one of the easiest ways to monitor exercise intensity. By becoming familiar with the RPE scale, you can continually assess your level of intensity and insure a level of exertion that is comfortable. -
Page 32: Balanced Fitness
BALANCED FITNESS While cardiovascular exercise has been the primary method of fitness for many programs over the years, it should not be the only method. Strength Training and Flexibility Training have become more popular as exercise has developed. Incorporating Strength and Flexibility Training into your current exercise program will give you the balance you need to improve your athletic performance, reduce susceptibility to injury, increase metabolic rate, increase bone density, and reach your goals faster. -
Page 33: Stretching
STRETCHING Flexibility Training is not associated with fitness as often as cardiovascular exercise or Strength Training, even though it is just as important. A good stretching program will help to maintain flexibility of the hips and lower back. A flexible person will be less likely to injure themselves in common activities, such as reaching, twisting and turning, or in uncommon activities such as the annual softball tournament. - Page 34 STANDING QUADRICEPS STRETCH Using a wall to provide balance, grasp your left ankle with your left hand and hold to stretch. Your knee should be pointing toward the floor. Hold the stretch for 15 to 30 seconds. Repeat with your right leg, and continue to alternate as necessary.
- Page 35 BICEP/CHEST STRETCH Grasp an immovable object (pole or corner of a wall) with your feet planted firmly and evenly on the floor. With the palm of your stretched side facing forward, rotate your hips away from that hand. Be careful not to rotate too far or hyperextend the elbow joint.
- Page 36 SHOULDER STRETCH Make sure your feet are even and planted firmly on the floor. Grasp your right arm, behind the elbow, with your left hand. While keeping both elbows bent, apply a gentle, constant pull to the left for 15 to 30 seconds.
- Page 44 500 South CP Avenue • P.O. Box 280 Lake Mills, WI 53551 toll free 1.800.335.4348 • phone 1.920.648.4090 fax 1.920.648.3373 www.visionfitness.com ©2005 Vision Fitness. All Rights Reserved. HRT is a Trademark of Vision Fitness. 7.05 Part #Z20GM77-OM OM18.35PRD REV1...