Vision Fitness Platform Treadmill T9700 Runner's Bedienungsanleitung

Owner ’ s Guide T9700Runner PLA TFORM TREADMILL[...]

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ongratulations on choosing a VISION FITNESS T readmill. Y ou’ve taken an impor tant step in developing and sustaining an exercise program! Y ou r T readmill is a tremendously ef fective tool for achieving your personal fitness goals. Regular use of your T readmill can improve the quality of your life in so many ways… Here are just a few of the [...]

Table of Contents SAFETY INSTRUCTIONS . . . . . . . . . . 4 MOVING & LEVELING . . . . . . . . . . . 7 POWER & SAFETY BUTTON . . . . . . 8 PROGRAM DET AILS . . . . . . . . . . . . . 9 PROGRAM DET AILS - SPEED . . . . . 10 PROGRAM DET AILS - TEMPO . . . . . . 11 PROGRAM DET AILS - HILLS . . . . . . . 12 FEEDBACK DISPLA Y . . . . . . . . . . .[...]

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3 TRANSPORT WHEELS CONSOLE FULL PLA TFORM TREADMILL HANDLEBARS SIDE RAILS MOTOR COVER LEVELERS RUNNING BEL T T9700Runner[...]

4 IMPOR T ANT SAFETY INSTRUCTIONS SA VE THESE INSTRUCTIONS When using an electrical product, basic precautions should always be followed, including the following: Read all instructions before using this exercise product. T o reduce the risk of burns, fire, electrical shock or injur y to persons: • Use this exercise product for its intended use as[...]

5 POWER REQUIREMENTS This product is for use on a nominal 120-volt circuit, and has a grounding plug that looks like the plug illustrated below . An improper connection of the equipment grounding conductor can result in a risk of an electrical shock. Do not modify the plug that was provided with this product. If this plug does not fit into your out[...]

6 OTHER SAFETY TIPS FOR YOUR VISION FITNESS TREADMILL CAUTION! : If you experience chest pains, nausea, dizziness or shor tness of breath, stop exercising immediately and consult your physician before continuing. • Do not wear clothing that might catch on any par t of the T readmill. • Read this Owner’ s Guide before operating this T readmill[...]

7 PLACEMENT IN YOUR HOME It is impor tant that you place your T readmill in a comfor table and inviting room. Y our T readmill is designed to use minimal floor space. Many people will place their T readmills facing the TV or a picture window . If at all possible, avoid putting your T readmill in an unfinished basement. T o make exercise a desirable[...]

8 POWER Ensure that your T readmill is properly connected to a power outlet, then turn on the Power switch, located at the front of the main frame. EMERGENCY STOP If at any time you need to stop the T readmill quickly , simply press the red Emergency Stop button. This will instantly cut all power and the T readmill will come to a stop. T o resume y[...]

9 T9700Runner PROGRAM DET AILS PROGRAM QUICK-KEYS W e have made choosing a program simple and easy with our program Quick-Key feature. All you need to do is press one of the pre-set program Quick-Keys and you are on your way to star ting your program. W e have divided our programs into three categories; Speed, T empo, and Hills. By doing this, you [...]

10 T9700Runner PROGRAM DET AILS - SPEED The Speed programs are designed to help build your speed. Y ou can choose from 400 Meter , 800 Meter , 1 Mile Repeats. Each program has 22 dif ferent levels ranging from 10:00 minute mile to 5:00 minute mile pace. The HR T Repeats allows you to pick the inter val distance and set your own pace. The even numbe[...]

11 Choose from 15 dif ferent levels. The 5K is broken into three segments, each segment increases a couple of tenths of a mile per hour . The first segment is 1K, the second segment is 1K and the final segment is 3K. Choose from 15 dif ferent levels. The 10K is broken into three segments, each segment increases a couple of tenths of a mile per hour[...]

12 T9700Runner PROGRAM DET AILS - HILLS The Hills programs are designed to help build strength. Y ou can choose from 3% and 5% Incline Repeats. Each program has 22 dif ferent levels ranging from 10:00 minute mile to 5:00 minute mile pace. The speed is adjusted to compensate for the incline, so an 8:00 mile pace will not be 7.5 mph, but at 7.2 mph f[...]

13 T9700Runner FEEDBACK DISPLA Y ALPHANUMERIC MESSAGE CENTER This is a display that will scroll the operation instructions in the top center display window . It will also display your feedback when the LED next to the appropriate word is lit. TIME Shown as Minutes:Seconds. V iew the Time remaining or the T ime elapsed in your workout. DIST ANCE Sho[...]

14 T9700Runner FEEDBACK DISPLA Y ELEV A TION Shown as percentage of incline, Elevation is visible in the left-hand LED window . Indicates how steeply inclined the running sur face is, to simulate running on a hill. SPEED Shown as Miles/Hour , Speed is visible in the right-hand LED window . Indicates how fast the running sur face is moving, to simul[...]

15 T9700Runner FEEDBACK DISPLA Y PROFILE MA TRIX WINDOW 10 X 21 The Center column will be the Segment Progress Bar . The bar will be displayed in GREEN and shows how much time is left in your current segment. This will take the segment time and divide it into 10 dots and as you complete mo re of the segment more of the dots are lit. SCAN FUNCTION T[...]

16 T9700Runner FEA TURES USER LOG-IN The console on the T9700Runner has a special feature that allows you to Log-In and save all data from your workout. T o use this function follow these steps. PRESS LOG-IN BUTTON When selected, the green LED next to the button will be lit. Use the Arrow keys to choose a user I.D. number (1-10). This will appear i[...]

17 ELEV A TION QUICK KEYS After pressing the Star t button, you can change the elevation of the treadmill by pressing one of the Elevation Quick Key buttons numbered 1-9. Each key represents a % incline. For example if you press 3, the treadmill will elevate to a 3% incline. CHOOSE A PROGRAM Select the desired program by using one of the Program Qu[...]

18 T9700Runner FEA TURES USER TOT ALS BUTTON T o use this function you will need to use the same User Log-In code and follow these three steps. PRESS USER TOT ALS BUTTON When selected, the orange LED next to the button will be lit. Use the Arrow keys to enter your User I.D. Number . This is the same number that you use to log-in before you begin wo[...]

19 CHOOSING A LEVEL Choose Level using Arrow keys and press SELECT . The elevation & speed window will display the programs maximum elevation & speed. The Alphanumeric Message Center will also display “Level1”, etc.. CHOOSE A PROGRAM Select the desired program by using one of the Quick-Keys or user program keys. Y ou may also press ST A[...]

20 GENERAL HEAR T RA TE TRAINING RECOMMENDA TIONS T o use the Hear t Rate T raining Program, it is impor tant to determine your T arget Hear t Rate Zone, using the char t below . After determining your T arget Zone, you should use the treadmill in MANUAL mode to see if the T arget Zone you have selected is correct. This will give you a good base to[...]

21 WIRELESS CHEST TRANSMITTER Prior to wearing the Strap on your chest, moisten the two rubber contact pads with several drops of water and spread about with your fingers. TRANSMITTER STRAP PLACEMENT Center the T ransmitter Strap just below the breast or pectoral muscles, directly over your sternum with the VISION FITNESS logo facing out. Adjust th[...]

22 RA TE OF PERCEIVED EXER TION Rate of Perceived Exer tion (R.P .E.) 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 exer tion that is comfor table. An increase in exercise intensity is directly related to elevation in exerc[...]

23 CHOOSE THE SPEED REPEA TS PROGRAM Press the HR T Repeats Button under the Speed section of Quick-Keys. CHOOSING A LEVEL Choose Level using Arrow keys and press SELECT . The Alphanumeric Message Center will display L1 along with the repeat distance and number of repeats. T9700Runner HEAR T RA TE TRAINING - SPEED Inter val Heart Rate training allo[...]

24 CHOOSING REST STRIDE SPEED Choose Rest Stride Speed using Arrow keys and press Select. The Rest Stride Speed will appear in the large Speed LED. These are the 5 rest strides and 1-minute rest prior to star ting the repeats. CHOOSING INTERV AL SPEED Choose Inter val (repeat) speed using Arrow keys and press Select. The Inter val Speed will appear[...]

25 CHOOSE THE NON-TEMPO HR T PROGRAM Press the HR T Non-T empo Button under the T empo section of Quick-Keys. ENTER T ARGET HEAR T RA TE ZONE Using either set of Arrow buttons, enter your T arget Hear t Rate and press the SELECT button. NOTE: The Function Window will blink and the hear t rate LED will be lit to let you know what your T arget Zone i[...]

26 CHOOSE PROGRAM TIME After you have chosen your T arget Hear t Rate, the time window will show the program default time of 32:00. Y ou may change the Time, using either set of Arrow buttons. Press the SELECT button to enter your Time. The Minimum Time for this program is 5 minutes. If you are ready to begin exercising, press the ST AR T button. O[...]

27 W ARM UP MODE Now the treadmill is in the manual warm up mode. Y ou are now in control of both the speed and elevation to reach your target Hear t Rate Zone. Once a steady Hear t Rate within 5+/- Beats Per Minute of your entered T arget Zone is found, the console will beep 3 times and then enter the Hear t Rate T raining mode. PROGRAM MODE Now t[...]

28 ENDING THE PROGRAM Once you feel your cool down has elapsed, press the STOP button and the treadmill will stop. COOL DOWN MODE After you have completed your timed workout, the console will display: “Cool Down Mode, Press Stop to complete workout”. This is to let you know that your program has ended. Y ou are now in a manual mode cool down an[...]

29 T9700Runner HEAR T RA TE TRAINING - HILLS Inter val Heart Rate training allows you to set your recover y hear t rate, so you will not begin the next inter val until your heart is ready . Choose from 3% Incline for 90 seconds (5 & 10 repeats) to 5% Incline for 90 seconds (5 & 10 repeats). Y ou set your inter val speed and the treadmill wi[...]

30 CHOOSING REST STRIDE SPEED Choose Rest Stride Speed using Arrow keys and press Select. The Rest Stride Speed will appear in the large Speed LED. These are the 5 rest strides and 1-minute rest prior to star ting the repeats. CHOOSING INTERV AL SPEED Choose Inter val (repeat) speed using Arrow keys and press Select. The Inter val Speed will appear[...]

31 CUSTOM PROGRAM DET AILS PROGRAMMING A CUSTOM PROGRAM Select a user program by pressing one of the User Program Buttons. ENTER PROGRAM TIME Enter Time using Arrows, then press the SELECT button to save total workout time. NOTE: The Alphanumeric Message Center will scroll two messages: “Press arrow keys to modify program” and “Press select t[...]

32 ENTER SEGMENT SPEED The #1 column will blink. Press Speed Arrows to change the segment column Speed ( Speed numeric values changing with red column). NOTE: The Alphanumeric Message Center will scroll: “Press select to move to next inter val”. ENTER SEGMENT ELEV A TION Then press the Elevation Arrows to change the segment column Elevation (no[...]

33 BEGINNING WORKOUT Begin your exercising in your new Custom Program by p r essing the ST AR T button. NOTE: This program will be saved permanently and may be changed by repeating the steps above SA VING SEGMENT DA T A Press the SELECT button to store Speed and Elevation, then proceed to the next column. NOTE: Repeat entering segment speed and seg[...]

34 SPEED 400 Meter Repeats P ACE/MINUTES WARM-UP STRIDE REST STRIDE 1 STRIDE REST STRIDE 2 STRIDE REST STRIDE 3 STRIDE REST STRIDE 4 STRIDE REST INTERV AL REST INTERV AL REST INTERV AL REST INTERV AL REST INTERV AL REST INTERV AL REST INTERV AL REST INTERV AL REST INTERV AL REST INTERV AL COOL-DOWN L1 10:00 1 mile 4.5 6.0 4.5 6.0 4.5 6.0 4.5 6.0 4.[...]

35 …CONTINUED SPEED 400 Meter Repeats P ACE/MINUTES WARM-UP STRIDE REST STRIDE 1 STRIDE REST STRIDE 2 STRIDE REST STRIDE 3 STRIDE REST STRIDE 4 STRIDE REST INTERV AL REST INTERV AL REST INTERV AL REST INTERV AL REST INTERV AL REST INTERV AL REST INTERV AL REST INTERV AL REST INTERV AL REST INTERV AL COOL-DOWN L12 7:30 1 mile 6.5 8.0 6.5 8.0 6.5 8[...]

36 SPEED 800 Meter Repeats P ACE/MINUTES WARM-UP STRIDE REST STRIDE 1 STRIDE REST STRIDE 2 STRIDE REST STRIDE 3 STRIDE REST STRIDE 4 STRIDE REST INTERV AL REST INTERV AL REST INTERV AL REST INTERV AL REST INTERV AL REST INTERV AL COOL-DOWN L1 10:00 1 mile 4.5 6.0 4.5 6.0 4.5 6.0 4.5 6.0 4.5 6.0 4.5 6.0 4.5 6.0 NA NA NA NA NA NA 1 mile L2 10:00 1 mi[...]

37 …CONTINUED SPEED 800 Meter Repeats P ACE/MINUTES WARM-UP STRIDE REST STRIDE 1 STRIDE REST STRIDE 2 STRIDE REST STRIDE 3 STRIDE REST STRIDE 4 STRIDE REST INTERV AL REST INTERV AL REST INTERV AL REST INTERV AL REST INTERV AL REST INTERV AL COOL-DOWN L12 7:30 1 mile 6.5 8.0 6.5 8.0 6.5 8.0 6.5 8.0 6.5 8.0 6.5 8.0 6.5 8.0 6.5 8.0 6.5 8.0 6.5 8.0 1[...]

38 SPEED 1 Mile Repeats P ACE/MINUTES WARM-UP STRIDE REST STRIDE 1 STRIDE REST STRIDE 2 STRIDE REST STRIDE 3 STRIDE REST STRIDE 4 STRIDE REST INTERV AL REST INTERV AL REST INTERV AL REST INTERV AL REST INTERV AL COOL-DOWN L1 10:00 1 mile 4.5 6.0 4.5 6.0 4.5 6.0 4.5 6.0 4.5 6.0 4.5 6.0 4.5 6.0 NA NA NA NA 1 mile L2 10:00 1 mile 4.5 6.0 4.5 6.0 4.5 6[...]

39 …CONTINUED SPEED 1 Mile Repeats P ACE/MINUTES WARM-UP STRIDE REST STRIDE 1 STRIDE REST STRIDE 2 STRIDE REST STRIDE 3 STRIDE REST STRIDE 4 STRIDE REST INTERV AL REST INTERV AL REST INTERV AL REST INTERV AL REST INTERV AL COOL-DOWN L12 7:30 1 mile 6.5 8.0 6.5 8.0 6.5 8.0 6.5 8.0 6.5 8.0 6.5 8.0 6.5 8.0 6.5 8.0 6.5 8.0 1 mile L13 7:03 1 mile 6.5 [...]

40 SPEED Heart Rate Repeats INTERV AL/DIST ANCE WARM-UP STRIDE REST STRIDE 1 STRIDE REST STRIDE 2 STRIDE REST STRIDE 3 STRIDE REST STRIDE 4 STRIDE REST INTERV AL REST INTERV AL REST INTERV AL REST INTERV AL REST INTERV AL REST INTERV AL REST INTERV AL REST INTERV AL REST INTERV AL REST INTERV AL COOL-DOWN L1 400M 1 mile User User User User User Use[...]

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42 TEMPO 5K Run P ACE/MINUTES WARM-UP STRIDE REST STRIDE 1 STRIDE REST STRIDE 2 STRIDE REST STRIDE 3 STRIDE REST STRIDE 4 STRIDE REST TEMPO 1 TEMPO 2 TEMPO 3 COOL DOWN L1 12:00 1 mile 4.5 5.2 4.5 5.2 4.5 5.2 4.5 5.2 4.5 4.7 5 5.2 1 mile L2 11:32 1 mile 4.5 5.4 4.5 5.4 4.5 5.4 4.5 5.4 4.5 4.9 5.2 5.4 1 mile L3 11:06 1 mile 4.5 5.6 4.5 5.6 4.5 5.6 4.[...]

43 …CONTINUED TEMPO 5K Run P ACE/MINUTES WARM-UP STRIDE REST STRIDE 1 STRIDE REST STRIDE 2 STRIDE REST STRIDE 3 STRIDE REST STRIDE 4 STRIDE REST TEMPO 1 TEMPO 2 TEMPO 3 COOL DOWN L12 6:31 1 mile 7.0 9.4 7.0 9.4 7.0 9.4 7.0 9.4 7.0 8.9 9.2 9.4 1 mile L13 6:00 1 mile 7.5 10.2 7.5 10.2 7.5 10.2 7.5 10.2 7.5 9.7 10 10.2 1 mile L14 5:30 1 mile 8.0 11.[...]

44 TEMPO 15K Run P ACE/MINUTES WARM-UP STRIDE REST STRIDE 1 STRIDE REST STRIDE 2 STRIDE REST STRIDE 3 STRIDE REST STRIDE 4 STRIDE REST TEMPO 1 TEMPO 2 TEMPO 3 COOL DOWN L1 12:00 1 mile 4.5 5.2 4.5 5.2 4.5 5.2 4.5 5.2 4.5 4.7 5 5.2 1 mile L2 11:32 1 mile 4.5 5.4 4.5 5.4 4.5 5.4 4.5 5.4 4.5 4.9 5.2 5.4 1 mile L3 11:06 1 mile 4.5 5.6 4.5 5.6 4.5 5.6 4[...]

45 …CONTINUED TEMPO 15K Run P ACE/MINUTES WARM-UP STRIDE REST STRIDE 1 STRIDE REST STRIDE 2 STRIDE REST STRIDE 3 STRIDE REST STRIDE 4 STRIDE REST TEMPO 1 TEMPO 2 TEMPO 3 COOL DOWN L12 6:31 1 mile 7.0 9.4 7.0 9.4 7.0 9.4 7.0 9.4 7.0 8.9 9.2 9.4 1 mile L13 6:00 1 mile 7.5 10.2 7.5 10.2 7.5 10.2 7.5 10.2 7.5 9.7 10 10.2 1 mile L14 5:30 1 mile 8.0 11[...]

46 NOTES 1) The COOL-DOWN Speed begins at the Interval REST Pace. 2) NA means these Intervals are not par t of the program. Y ou will go directly to COOL-DOWN. 3) All Chart Numbers are MPH. L6 9:00 1 Mile 5.4 6.7 5.4 6.7 5.4 6.7 5.4 6.7 5.4 6.4 5.4 6.4 5.4 6.4 5.4 6.4 5.4 6.4 5.4 6.4 5.4 6.4 5.4 6.4 5.4 6.4 5.4 6.4 1 Mile L7 8:30 1 Mile 5.6 7.1 5.6[...]

47 …CONTINUED HILLS 3 Percent/90 Seconds P ACE/MINUTES WARM-UP STRIDE REST STRIDE 1 STRIDE REST STRIDE 2 STRIDE REST STRIDE 3 STRIDE REST STRIDE 4 STRIDE REST INTERV AL REST INTERV AL REST INTERV AL REST INTERV AL REST INTERV AL REST INTERV AL REST INTERV AL REST INTERV AL REST INTERV AL REST INTERV AL COOL-DOWN User sets Speed 15 sec/0 % 15 sec/[...]

48 HILLS 5 Percent/90 Seconds P ACE/MINUTES WARM-UP STRIDE REST STRIDE 1 STRIDE REST STRIDE 2 STRIDE REST STRIDE 3 STRIDE REST STRIDE 4 STRIDE REST INTERV AL REST INTERV AL REST INTERV AL REST INTERV AL REST INTERV AL REST INTERV AL REST INTERV AL REST INTERV AL REST INTERV AL REST INTERV AL COOL-DOWN L1 10:00 1 mile 4.4 6.0 4.4 6.0 4.4 6.0 4.4 6.0[...]

49 …CONTINUED HILLS 5 Percent/90 Seconds P ACE/MINUTES WARM-UP STRIDE REST STRIDE 1 STRIDE REST STRIDE 2 STRIDE REST STRIDE 3 STRIDE REST STRIDE 4 STRIDE REST INTERV AL REST INTERV AL REST INTERV AL REST INTERV AL REST INTERV AL REST INTERV AL REST INTERV AL REST INTERV AL REST INTERV AL REST INTERV AL COOL-DOWN L12 7:30 1 mile 6.0 8.0 6.0 8.0 6.[...]

50 L1 3 Deg. 1 mile USER USER USER USER USER USER USER USER USER USER H/R USER H/R USER H/R USER H/R USER NA NA NA NA NA NA NA NA NA NA USER L2 3 Deg. 1 mile USER USER USER USER USER USER USER USER USER USER H/R USER H/R USER H/R USER H/R USER H/R USER H/R USER H/R USER H/R USER H/R USER USER L3 5 Deg. 1 mile USER USER USER USER USER USER USER USER[...]

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52 TROUBLESHOOTING YOUR TREADMILL Our T readmills are designed to be reliable and easy to use. If, however , you have a problem, these troubleshooting steps may indicate the cause. PROBLEM: The Console does not light up. SOLUTION: Check to make sure the T readmill is connected to a functioning outlet, and that the T readmill is turned on. PROBLEM: [...]

53 TROUBLESHOOTING YOUR HEAR T RA TE MONITOR CHEST STRAP PROBLEM: No pulse reading appears SOLUTION: There may be a poor connection between the contact pads and skin. Remoisten electrodes. SOLUTION: T ransmitter is not properly positioned. Reposition the chest strap. SOLUTION: V erify that the distance between transmitter and receiver is not beyond[...]

54 USER ENGINEERING MODE Y our treadmill of fers a User Engineering Mode that can access cer tain data and help to troubleshoot your treadmill. User Engineering Mode is designed for you to access functions that will not af fect impor tant treadmill settings. T o access this mode please hold down SPEED DOWN and SELECT for 5 seconds while the treadmi[...]

55 ACCUMULA TED DIST ANCE P10 represents accumulated distance, in either miles or kilometers. The SPEED keys are disabled while viewing. T o exit, press STOP . This information can not be modified. DECK LUBRICA TION MESSAGE P16 represents whether the ser vice message for deck lubrication has been enabled. If enabled, a "1" appears in the [...]

56 AUTO-CALIBRA TION DO NOT ST AND ON THE BEL T WHEN PERFORMING THE AUTO-CALIBRA TION! Y ou need to access User Engineering Mode to run the Auto Calibration. T o access this mode, please hold down SPEED DOWN and SELECT for 5 seconds. When in the User mode, "User Mode" appears in the alphanumeric window . T o access the data press the ELEV[...]

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58 COMMON TREADMILL QUESTIONS Q: Are the sounds my T readmill makes normal? A: All T readmills make a cer tain type of thumping noise due to the belt riding over the rollers. This noise will diminish over time, although it might not totally go away . With use, the belt will stretch, causing the belt to ride more smoothly over the rollers. It might [...]

59 TENSIONING THE BEL T If the running belt slips when used, use the supplied 8 MM Allen wrench to turn the left and right tension bolts clockwise 1 / 4 -turn at a time until the belt no longer slips. CENTERING THE BEL T If the running belt is too far to the right side, use the supplied 8 MM Allen wrench to turn the right tension bolt clockwise 1 /[...]

60 LIMITED HOME USE W ARRANTY VISION FITNESS extends the following exclusive, limited warranty , which shall apply only to the use of the device in the home, for residential, non-commercial purposes only . Any other use of the device shall void this warranty . VISION FITNESS hereby extends the following limited warranties for the following componen[...]

61 LIMITED HOME USE W ARRANTY (continued) EXCLUSIVE REMEDY The exclusive remedy for any of the above warranties shall be repair or replacement of defective Parts, or the supply of Labor to cure any defect, provided that Labor shall be limited to two years. All Labor shall be supplied by the local Retailer and the product must be located within that[...]

62 LIMITED COMMERCIAL W ARRANTY COMMERCIAL USES DEFINED VISION FITNESS warrants the T9700Runner treadmill for use in non-dues paying commercial facilities. Examples of non-dues paying commercial facilities include but are not limited to: Hotels, Resorts, Police and Fire Stations, Apartment Complexes, Rehabilitation and Spor ts Medicine Clinics, Hos[...]

63 LIMITED COMMERCIAL W ARRANTY (continued) EXCLUSIVE REMEDY The exclusive remedy for any of the above warranties shall be repair or replacement of defective parts or the supply of labor to cure any defect, provided that the labor be limited to 1 year . EXCLUSIONS AND LIMIT A TIONS This warranty applies only to the original owner and is not transfe[...]

64 DEVELOPING A FITNESS PROGRAM W ARM UP When you exercise you need more oxygen to fuel your muscles. This oxygen is carried to the muscles through blood. The increasing demands of exercise will cause increased breathing rate, hear t rate, blood flow and blood temperature. As your blood temperature rises and more oxygen is released, the temperature[...]

65 FLEXIBILITY Before stretching, take a few minutes to warm-up as stretching a cold muscle can cause injur y . When stretching you should star t slowly , exhaling as you gently stretch the muscle. T r y to hold each stretch for at least 15 to 30 seconds. Don’ t bounce when you stretch. Holding a stretch is more ef fective and less of a risk for [...]

66 ST ANDING CALF STRETCH Standing about 3 feet from a wall, take one step for ward with your left foot. Place your hands on the wall in front of you. Y our elbows slightly bent, shoulders, hips, and feet are pointed directly towards the wall. Bend your left leg slowly using the movement to control the amount of stretch in the right calf. Y our hee[...]

67 EXERCISE GUIDELINES The American Council of Spor ts Medicine (A.C.S.M.) recommends the following exercise guidelines, for healthy aerobic activity: Frequency: Exercise 3 to 5 days each week. W arm-up: W ar m-up 5 to 10 minutes before aerobic activity . Duration: Maintain your exercise intensity for 20 to 60 minutes. Cool Down: Gradually decrease[...]

68 ACHIEVING YOUR FITNESS GOALS An impor tant step in developing a long term fitness program is to determine your goals. Is your primar y goal for exercising on your VISION FITNESS Product to lose weight? Improve muscle tone? Relieve stress? Prepare for the spring racing schedule? Knowing what your goals are will help you develop a more successful [...]

SAMPLE GOALS: Goal-setting is a popular motivational technique. It’ s impor tant to set goals and reward yourself when initiating a new exercise program because you’re attempting to break current patterns and form a new habit. Whether you use this technique or another , make fitness a priority in your life. Y ou can achieve the ultimate reward [...]

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500 South C.P . A venue • 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  2003 Vision Fitness. All Rights Reserved. HRT is a T rademark of Vision Fitness. 8.03 Part #Z97TM51-OM1811PRD OM18.11PRD REV3 starts vision with a it all[...]