Using The Sprint 8 Program - Vision Fitness Simple User 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 in your body. Producing Human Growth Hormone
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 has 17 levels of intensity. The maximum speed and
elevation are displayed in the speed and elevation windows when the
user is choosing their level. The SPRINT 8 program features intense sprint
intervals followed by recovery intervals. The program includes the
following phases.
WARM-UP
1.
increase respiration and blood flow to working muscles.
The warm-up is controlled by the user to meet their specific needs.
INTERVAL TRAINING
2.
with a 30-second sprint interval; changing both speed and
elevation. Seven recovery intervals of one minute and 30 seconds
will alternate with the eight 30-second sprint intervals. The sprints
will increase speed and elevation at the 3rd and 5th interval. The
recovery speed is about 2–3 mph slower than your sprint and the
recovery elevation is 0. You can alter your speed using the Speed
Quick Keys or SPEED UP and DOWN arrows. To adjust the
elevation; simply use the Elevation Quick Keys or ELEVATION UP
and DOWN arrows.
COOL-DOWN
3.
levels. Less demand is placed on your heart during recovery if an
appropriate cool-down is used following the exercise.
In order to keep track of each segment/interval, the segment time is
32
counted down in the timer. The SPRINT 8 workout takes only 20 minutes
to complete.
(3 minutes) should gradually increase your heart rate and
(14:30) starts immediately after the warm-up
(2:30) helps return your body's systems to resting