Vision Fitness T9250 Скачать руководство пользователя

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EXERCISE INTENSITY

To reap the most cardiovascular benefits from your workout, it is necessary to

exercise within a recommended intensity. The two ways to monitor exercise inten-

sity are Target Heart Rate and Perceived Exertion.

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. Please

use the following chart to determine your predicted Target Heart Rate.

EXAMPLE:

If you are a 30-year-old, your predicted maximum heart rate is 190 based on the

(220 minus age) formula.

220 – 30 = 190

Based on the chart above, your heart rate training zone is 104 to 161, which is

55%–85% of 190.

T9350

Содержание T9250

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Страница 3: ...pression An Improved Self Image The key to reaping these benefits is to develop the exercise habit Your new Treadmill will help you eliminate the obstacles that prevent you from getting in your exercise time Snow and rain and darkness won t interfere with your work out when you have your Treadmill in the comfort of your home This Owner s Guide provides you with basic information on starting an exe...

Страница 4: ...A L T 9 2 5 0 CONSOLE T 9 3 5 0 CONSOLE T 9 4 5 0 H R T GENERAL T9450HRT T9350 T9250 ALL MODELS PROGRAM DETAILS 13 EASY START 15 FEEDBACK DISPLAY 16 CHOOSING PROGRAM 18 ENTERING WEIGHT STARTING 19 WARM UP MODE 20 COOL DOWN MODE 21 NOTES ON HEART RATE TRAINING 22 CHEST TRANSMITTER 23 ABOUT HEART RATE TRAINING 24 RATE OF PERCEIVED EXERTION 25 USING THE SPRINT 8 PROGRAM 26 CUSTOM USER PROGRAMS 27 USE...

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Страница 6: ...MOTOR COVER CONSOLE HANDLEBARS SIDERAILS RUNNING BELT TRANSPORT WHEELS LEVELERS T9250 T9350 T9450HRT F O L D I N G T R E A D M I L L S 3 GENERAL T9450HRT T9350 T9250 ALL MODELS ...

Страница 7: ...erformed only by an authorized VISION FITNESS retailer Never operate this Treadmill if it has a damaged cord or plug if it is not working properly if it has been damaged or immersed in water Return the Treadmill to a retailer for examination and repair Keep the cord away from heated surfaces Do not use outdoors To disconnect turn the switch to the OFF position then remove plug from outlet Never pl...

Страница 8: ... 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 outlet have a qualified electrician install the proper outlet Adapters extension cords and surge protectors should not be used with this product Also a GFI protected recep tacle should not be used It is recommended to use a 20 amp dedicated circuit 5 ALL MODEL...

Страница 9: ...s or shortness of breath stop exercising immediately and consult your physician before continuing Do not wear clothing that might catch on any part of the Treadmill Read this Owner s Guide before operating this Treadmill CLEANING Clean with soap and slightly damp cloth only never use solvents 6 ALL MODELS ...

Страница 10: ... Elevation is set to 0 if it is not lower the Eleva tion if you do not set the Elevation to 0 the Treadmill will not fold and lock Then simply lift the back end of the Treadmill with both hands and push it up The Treadmill has a built in lock ing mechanism that will automatically engage and click into place when you reach a vertical point UNFOLDING To un fold your Treadmill from the up right posit...

Страница 11: ...icture window If at all possible avoid putting your Treadmill in an unfinished basement To make exercise a desirable daily activity for you the Treadmill should be in an attractive setting NOTE If you place your treadmill facing out from a wall you should leave 3 to 5 feet 1 to 1 5 meters between the wall and the treadmill to ensure safe operation LEVELING The Treadmill should be level for optimum...

Страница 12: ... the Safety Key is inserted into the keyhole in the center of the con sole case You should attach the clip end to your clothing If at any time you need to stop the Treadmill quickly simply pull the Safety Key off the console This will cut all power to the Treadmill and it will come to a complete stop To resume your workout place the Safety Key back in place This will send you back to the start up ...

Страница 13: ...epresents a mile kilometer per hour For example when you press 2 the treadmill based on English or Metric will adjust the speed to 2MPH or 2KPH ELEVATION QUICK KEYS After pressing the Start button you can change the elevation of the treadmill by pressing one of the Elevation Quick Key buttons numbered 2 3 4 6 8 9 10 11 12 Each key represents a incline For example if you press 3 the treadmill will ...

Страница 14: ...t or SELECT to enter your weight ENTERING YOUR WEIGHT After selecting your workout time you may enter your weight Use either set of arrow keys to enter your weight Press the SELECT button By selecting your weight the totals for calories will be adjusted according to your entered weight If you are ready to begin exercising press START PAUSE Press the STOP button to pause during your workout RESET P...

Страница 15: ...ace is to simulate walking running on a hill TIME Shown as Minutes Seconds View the Time elapsed in your workout DISTANCE Shown as miles or kilometers View Distance traveled during workout CALORIES Shown as estimated accumulated Calories burned during workout SPEED Shown as Miles Hour or Kilometers Hour This Indicates how fast the running surface is moving to simulate outdoor walking running PACE ...

Страница 16: ...while still keeping you within your fat burning zone Time defaults to 48 minutes P4 SPEED WALK ELEVATION SPEED CHANGES Promotes weight loss by raising and lowering your elevation level while still keeping you within your fat burning zone Time defaults to 32 minutes P5 5K BACKTRAIL RUN ELEVATION CHANGES Improves your cardiovascular training by simulating a 5K run with hills no preset time with elev...

Страница 17: ... having multiple levels to chose from you can change the intensity of your workout as your fitness level improves In general the beginner levels have lower level numbers and the most advanced levels have higher level numbers For example L9 L17 for SPRINT 8 will be the most advanced workout and L1 will be the beginner level If you are not sure what fitness level you are at you should start out at a...

Страница 18: ...50 T9350 EASY START Simply press the START Button to begin exercising in the MANUAL program PAUSE Press the STOP button to pause during your workout RESET Press and hold the STOP button to reset the Treadmill ...

Страница 19: ...the time remaining or the time elapsed in your workout DISTANCE Shown as miles or kilometers View distance traveled during workout CALORIES Shown as estimated accumulated calories burned during workout HEART RATE Shown as beats per minute You can monitor your heart rate at any time during a workout AVERAGE SPEED Shown as miles hour or kilometers hour Equals accumulated distance plus elapsed time C...

Страница 20: ...les hour speed is visible in the right hand LED window Indicates how fast the running surface is moving to simulate outdoor walking running PROFILE Shown as a graphical representation of the program you have chosen Intervals Weight Loss etc The left most column of orange LEDs indicates elevation and corresponds to the main elevation window The right most column of green LEDs indicates speed and co...

Страница 21: ...es the least resistance L9 L17 for SPRINT 8 the most Press SELECT CHOOSING A TIME After you have chosen a level the time will default depending on which program you have chosen and then flash You may use this default time or choose another by using either set of arrow buttons SPRINT 8 is preset to 20 minutes and can not be changed If you are ready to begin exercising press START Optionally if you ...

Страница 22: ...red weight STARTING When you are ready to begin exercis ing press START FINISHING When your workout is complete the speed window will beep and flash three times letting you know that your pro gram is complete The Treadmill will return to its starting position and you will be able to use the SELECT button to scan through and check your DISTANCE CALORIES AVERAGE SPEED and PACE T9350 ...

Страница 23: ...l beep 3 times and then enter the Heart Rate Training mode After the user has reached their target zone the speed will be adjusted first up to 1 mph greater or less than the current target heart rate speed in the program The speed can always decrease greater than the current speed After the speed is adjusted to 1 mph the elevation will take over and control elevation to keep in your target zone Th...

Страница 24: ...s is to let you know that the program has ended Now the user is in a manual mode cool down and has control of the SPEED and ELEVATION buttons This lets the user cool down at their own pace COMPLETING YOUR WORKOUT Once you feel your cool down time is enough press STOP and the Treadmill will stop T9350 ...

Страница 25: ...ill beep 4 times to warn the user If the heart rate detected is higher than the target zone by 15 BPM the console will beep 4 times stop and then continue beeping 4 times again and the same process will repeat 5 times If the user s heart rate is 20 beats over their target zone the Treadmill will beep 5 times then shut down NOTE At all times the SPEED and ELEVATION keys are operative for the user T...

Страница 26: ...ncing or sliding GENERAL HEART RATE TRAINING RECOMMENDATIONS To use the Heart Rate Training program it is important to determine your target heart rate zone using the chart below After determining your target zone you should use the Treadmill in MANUAL mode to see if the target zone you have selected is correct This will give you a good base to start your Heart Rate Training If you feel your targe...

Страница 27: ...g 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 Please use the following chart to determine your predicted Target Heart Rate EXAMPLE If you are a 30 year old your predicted max...

Страница 28: ...intensity is directly related to elevation in exercise heart rate Conse quently RPE can be used alone or together with heart rate when monitoring exercise intensity RPE SCALE 0 Nothing at all 5 Very very weak 1 Very weak 2 Weak 3 Moderate 4 Somewhat strong 5 Strong 6 7 Very strong 8 9 10 Very very strong Maximal The recommended RPE range for most people is between 3 moderate and 5 strong The RPE s...

Страница 29: ...ease your heart rate and in crease respiration and blood flow to working muscles The warm up is con trolled by the user to meet their specific needs 2 INTERVAL TRAINING 14 30 starts immediately after the warm up with a 30 second sprint interval changing both speed and elevation Seven recov ery intervals of one minute and 30 seconds will alternate with the eight 30 second sprint intervals The sprin...

Страница 30: ...have set for yourself PROGRAMMING A USER PROGRAM Select U1 thru U5 by pressing arrows Press the SELECT button ENTERING YOUR WEIGHT After you have chosen your workout time you may now enter your weight By entering your weight the totals for calories will be adjusted according to your entered weight ENTER PROGRAM TIME Enter time using arrows then press the SELECT button to save total workout time EN...

Страница 31: ...TA Press the SELECT button to store speed and elevation then proceed to the next column NOTE Repeat entering segment speed and segment elevation until all 12 seg ments are completed BEGINNING WORKOUT Begin exercising in your new custom user program by pressing the START button NOTE This program will be saved per manently and may be changed by re peating the steps above T9350 ...

Страница 32: ...tton takes you di rectly to that program PROGRAMS HRT PROGRAMS and USER PRO GRAMS are categories Select these buttons and use the arrow keys to select your desired program CHOOSE A PROGRAM Once a program category is selected use either set of arrow keys to choose a program Press SELECT ENTER AGE Set your age using either set of arrow keys Press SELECT Your age is used to determine your predicted m...

Страница 33: ...els to chose from you can change the intensity of your workout as your fitness level improves In general the beginner levels have lower level numbers and the most advanced levels have higher level numbers For example L17 will be the most advanced workout and L1 will be the beginner level If you are not sure what fitness level you are at you should start out at a lower level and work up to a comfor...

Страница 34: ...nk to let the user know what time they have input ENTERING YOUR WEIGHT Enter weight using either set of arrow keys and press SELECT The Alphanu meric Message Center window will dis play the weight After you press START the dot matrix will display a 3 2 1 count down and beep The belt will start after the count down ...

Страница 35: ...eed and endurance by raising and lowering the elevation throughout your workout to involve both your heart and muscles Time defaults to 30 minutes SPEED INTERVALS SPEED CHANGES Promotes weight loss by raising and lowering your speed level while still keeping you within your fat burning zone Time defaults to 30 minutes 5K ELEVATION CHANGES Improves your cardiovascular training by simulating a 5K ru...

Страница 36: ... warm up is controlled by the user to meet your specific needs 2 INTERVAL TRAINING 14 30 starts immediately after the warm up with a 30 second sprint interval changing both speed and elevation Seven re covery 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...

Страница 37: ... program will not end until you have completed the distance ENTER AGE Set your age using either set of arrow keys Press SELECT Your age is used to determine your predicted maximum heart rate CHOOSING PACER SPEED Use either set of arrow keys to select the Pacer speed Press SELECT to enter This will be a consistent speed through out the workout CHOOSING DISTANCE Set the goal distance by using either...

Страница 38: ...ARDIO 80 OF PREDICTED MAXIMUM HEART RATE ELEVATION ONLY Program default is 30 00 minutes The HRT CARDIO program is designed to maintain you at 80 of your predicted maximum heart rate The Treadmill has a 2 minute warm up time During the warm up you will control both speed and elevation After 2 00 the Treadmill will control the elevation to bring you to your target heart rate Once you are 5 beats pe...

Страница 39: ...r your Target Heart Rate and press the SELECT button CHOOSE PROGRAM TIME After you have chosen your target heart rate the time window will show the program default time of 30 00 You may change the Time using either set of arrow keys Press the SELECT but ton to enter your Time The Minimum Time for this program is 5 minutes If you are ready to begin exercising press the START button Optionally if yo...

Страница 40: ...eight using either set of arrow keys The Alphanumeric Message Cen ter window will display the weight Press START to begin After you press START the dot matrix will display a 3 2 1 count down and beep The belt will start af ter the count down ...

Страница 41: ... target Heart Rate Zone Once a steady Heart Rate within 5 Beats Per Minute of your entered Target Zone is found the console will beep 3 times and then enter the Heart Rate Training mode PROGRAM MODE Now the Treadmill will automatically adjust your elevation to keep you in your Target Zone This will repeat through out the program T9450HRT ...

Страница 42: ...OR YOUR HEART RATE TRAINING PROGRAMS If there is no Heart Rate detected the Treadmill will not speed up or down or elevate If the Heart Rate detected is higher than the Target Zone by 10 BPM the console will beep 4 times to warn the user If the Heart Rate detected is higher than the Target Zone by 15 BPM the console will beep 4 times stop and then continue beeping 4 times again and the same proces...

Страница 43: ...eart Rate Speed After the console automatically adjusts your speed up to 1 MPH more or less than the Target Heart Rate Speed the elevation will take over and adjust your elevation to keep you in your Target Zone This will repeat throughout the program NOTE You can follow these instructions below or you can use the scrolling instruc tions in the Alphanumeric Message Center CHOOSE THE HRT ENDURANCE ...

Страница 44: ...sing either set of arrow keys Press the SE LECT button to enter your Time The Mini mum Time for this program is 5 minutes If you are ready to begin exercising press the START button Optionally if you wish to en ter your weight proceed to the next step ENTERING YOUR WEIGHT Enter weight using either set of arrow keys The Alphanumeric Message Center window will display the weight Press START to begin...

Страница 45: ...f your entered Target Zone is found the console will beep 3 times and then enter the Heart Rate Training mode NOTE The dot matrix window will scroll Target Heart Rate Achieved PROGRAM MODE Now the Treadmill will automatically adjust your speed and elevation to keep you in your Target Zone This will re peat throughout the program It will adjust speed first then elevation Never both at the same time...

Страница 46: ...OR YOUR HEART RATE TRAINING PROGRAMS If there is no Heart Rate detected the Treadmill will not speed up or down or elevate If the Heart Rate detected is higher than the Target Zone by 10 BPM the console will beep 4 times to warn the user If the Heart Rate detected is higher than the Target Zone by 15 BPM the console will beep 4 times stop and then continue beeping 4 times again and the same proces...

Страница 47: ... heart rate and the remaining work intervals are 100 of your target heart rate The work interval lasts for 1 minute from the time you reached the work interval heart rate At the end of the one minute work interval the Treadmill will begin the recovery interval adjusting the speed to bring you back to 85 of your target heart rate The program will repeat the work interval recovery interval until the...

Страница 48: ...mine your recom mended Target Heart Rate Using ei ther set of arrow keys enter your Target Heart Rate This will be the maximum effort interval Press SELECT CHOOSE PROGRAM TIME After you have chosen your target heart rate the time window will show the pro gram default time of 30 00 You may change the Time using either set of ar row keys Press the SELECT button to enter your Time T9450HRT ...

Страница 49: ...ing either set of arrow keys The Alphanumeric Message Cen ter window will display the weight Press START to begin After you press START the dot matrix will display a 3 2 1 count down and beep The belt will start after the count down T9450HRT ...

Страница 50: ...thin 5 Beats Per Minute of your entered Target Zone is found the console will beep 3 times and then enter the Heart Rate Training mode NOTE The dot matrix window will scroll Target Heart Rate Achieved PROGRAM MODE Now the Treadmill will automatically ad just the speed to reach your recovery heart rate and your work interval heart rate This will repeat throughout the program T9450HRT ...

Страница 51: ...OR YOUR HEART RATE TRAINING PROGRAMS If there is no Heart Rate detected the Treadmill will not speed up or down or elevate If the Heart Rate detected is higher than the Target Zone by 10 BPM the console will beep 4 times to warn the user If the Heart Rate detected is higher than the Target Zone by 15 BPM the console will beep 4 times stop and then continue beeping 4 times again and the same proces...

Страница 52: ...ining Program EXERCISE INTENSITY To reap the most cardiovascular benefits from your workout it is necessary to exercise within a recommended intensity The two ways to monitor exercise intensity are Target Heart Rate and Perceived Exertion 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 ...

Страница 53: ...sity is directly related to elevation in exercise heart rate Conse quently RPE can be used alone or together with heart rate when monitoring exercise intensity RPE SCALE 0 Nothing at all 5 Very very weak 1 Very weak 2 Weak 3 Moderate 4 Somewhat strong 5 Strong 6 7 Very strong 8 9 10 Very very strong Maximal The recommended RPE range for most people is between 3 moderate and 5 strong The RPE should...

Страница 54: ...drops of water and spread about with your fingers USING THE WIRELESS CHEST TRANSMITTER Center the Transmitter Strap just be low the breast or pectoral muscles directly over your sternum with the VISION FITNESS logo facing out Adjust the elastic strap length to avoid bouncing or sliding T9450HRT ...

Страница 55: ...ones you may have set for yourself PROGRAM DETAILS PROGRAMMING A USER PROGRAM Select a user program by pressing the User Program button Use either set of arrow keys to choose USER PROGRAMS 1 2 OR 3 Press SELECT to enter ENTER AGE Set your age using either set of arrow keys Press SELECT to enter Your age is used to determine your predicted maximum heart rate ENTER PROGRAM TIME Enter Time using eith...

Страница 56: ...change the elevation segment column Elevation numeric values changing with orange column NOTE The Alphanumeric Message Center will scroll PRESS ARROW KEYS TO SELECT SPEED AND ELEVATION PRESS SELECT TO ENTER ENTERING YOUR WEIGHT After you have entered time you may now enter your Weight By entering your Weight the totals for Calories will be adjusted according to your entered Weight T9450HRT 53 ...

Страница 57: ...next column NOTE Repeat entering segment speed and segment elevation until all 20 segments are completed BEGINNING WORKOUT Begin exercising in your new Cus tom Program by pressing the START button NOTE This program will be saved permanently and may be changed by repeating the steps above T9450HRT ...

Страница 58: ...re ready to begin Press START to begin The program will save data every 10 seconds and the maximum program time is 99 minutes When you are finished press STOP SAVE PROGRAM After you press STOP you can save your program The alphanumeric message center will say PRESS SELECT TO SAVE USER PROGRAM Press and hold SELECT until console beeps to save the program The alphanumeric display will say USER PRO G...

Страница 59: ...guration for your Treadmill The Treadmill configuration appears in the dot matrix If MI is shown the Tread mill is configured in English units miles mph KM represents a Metric configura tion kilometers kph Press the SPEED arrows to toggle between English and Metric In order to save the modified value press and hold SELECT Note that changing units does affect the stored value of weight and clears a...

Страница 60: ...the default time from 10 99 minutes by using either set of arrow keys Press and hold SELECT to enter P16 DEFAULT AGE P16 represents default age You can modify the default age by using either set of arrow keys The default age is 40 Press and hold SELECT to enter P17 ELEVATION ERRORS P17 allows you to clear an elevation error This will allow you to operate the Treadmill without elevation Press and h...

Страница 61: ...an treadmill has been enabled If enabled a 1 appears in the alphanumeric display Otherwise a 0 appears if disabled To disable the message you must press one of the arrow keys so that a 0 appears in the right window Then press SELECT to save prior to exiting To exit press STOP P21 CHECK MOTOR BRUSHES MESSAGE T9700S T9700HRTONLY P21 represents whether the service message for check motor brushes has ...

Страница 62: ...until AUTO CALIBRATION appears Press SELECT To begin auto cal press START The Treadmill will run through minimum and maximum speed and maximum incline This will take 3 5 minutes Let the Treadmill perform this complete function before exiting the Engineering Mode END will appear when the auto calibration is complete The Treadmill will come to a complete stop and return to the start up screen in the...

Страница 63: ...d in English units miles mph an odd number represents a Metric configuration kilometers kph Press the SPEED arrows to toggle between English and Metric In order to save the modified value press SELECT Note that changing units does affect the stored value of weight and clears any stored user programs Changing units may also require you to perform auto calibration DEFAULT WEIGHT P8 represents defaul...

Страница 64: ...et the treadmill perform this complete function before exiting the Engineering Mode Elevation A D or Elevation in appears in the left window PWM value or speed appears in the right window End will appear in the center window when the auto calibration is complete When auto calibration is complete it will take about 30 seconds to go to 0 elevation and return to the start up screen with P1 showing in...

Страница 65: ...onfiguration for your Treadmill When you enter P6 the large window shows the model number and the small window shows the units An even number represents English units miles mph and an odd number represents Metric units kilometers kph You can change the number using either set of arrow keys Press and hold SELECT to save the data MAXIMUM TIME P7 represents the maximum time the treadmill can be used ...

Страница 66: ...ify this time by using the SPEED or ELEVATION arrows Press and hold SELECT to save the new value EXIT USER ENGINEERING MODE P17 represents exit mode When you press SELECT to select the function the console performs a reboot returning to the startup screen AUTO CALIBRATION MODE T9250 DO NOT STAND ON THE BELT WHEN PERFORMING THE AUTO CALIBRATION AUTO appears in the data window for the auto calibrati...

Страница 67: ...TNESS retailer PROBLEM The Treadmill shuts off when elevated SOLUTION Check to make sure that the power cord is not stretched so tight that when the Treadmill is elevated the cord is pulled out of the wall outlet PROBLEM The running belt does not stay in the center of the Treadmill when you are running on it SOLUTION 1 Check to make sure the Treadmill is level 2 The running belt is loose and needs...

Страница 68: ...ansmitter and receiver is not beyond the recommended range of 36 inches PROBLEM There is an erratic pulse rate SOLUTION Chest strap is too loose readjust according to directions NOTE It is possible that heart rate monitors will not function properly on some people due to a variety of reasons It may be necessary to experiment with the fit and position of the chest strap Outside interference sources...

Страница 69: ... All fitness products seem quieter in a large store showroom because there is generally more background noise than in your home This is due to many acoustic differences A number of precautions can be take to reduce noise For instance a heavy rubber mat can help reduce reverberation through the floor And finally if a fitness product is placed close to a wall there will more reflected noise Q When s...

Страница 70: ...o longer slips CENTERING THE BELT If the running belt is too far to the right side use the supplied 8MM Allen wrench to turn the right tension bolt clockwise 1 4 turn at a time until the belt remains cen tered during use If the running belt is too far to the left side turn the left tension bolt clockwise 1 4 turn at a time until the belt remains centered during use 67 GENERAL ...

Страница 71: ...WARRANTY Please contact your local dealer for more details 68 GENERAL ...

Страница 72: ...h A typical warm up will produce a small amount of perspiration but not leave you feeling fatigued Intensity and fitness level will affect the duration of your warm up but 5 to 10 minutes is usually recommended A gradual warm up will do the following Produce faster more forceful muscle contractions Increase your metabolic rate so oxygen is delivered to the working muscles more quickly Leads to eff...

Страница 73: ... ease up SEATED TOE TOUCH Sit on the floor with your legs together and straight out in front of you Do not lock your knees Extend your fingers to ward your toes exhaling as you go Hold the stretch for 15 to 30 seconds Return to the start position and repeat the stretch as necessary STANDING QUADRICEPS STRETCH Using a wall or your Bike to provide balance grasp your left ankle with your left hand an...

Страница 74: ...ur elbows slightly bent shoulders hips and feet are pointed directly to wards the wall Bend your left leg slowly using the movement to control the amount of stretch in the right calf Your heels should stay on the ground Slowly bring yourself back to the starting position and switch legs Alternate for the amount of de sired repetitions 71 GENERAL ...

Страница 75: ...ch week Warm up Warm up 5 to 10 minutes before aerobic activity Duration Maintain your exercise intensity for 20 to 60 minutes Cool Down Gradually decrease the intensity of your workout then stretch to cool down during the last 5 to 10 minutes NOTE If weight loss is major goal participate in your aerobic activity at least 30 minutes for five or more days each week 72 GENERAL ...

Страница 76: ...erformance Improve Cardiovascular Endurance Stress Reduction Improve Sleep Patterns Improve muscular strength If possible try to define your personal goals in precise measurable terms and then put your goals in writing The more specific you can be the easier it will be to track your progress If your goals are long term divide them up into monthly and weekly segments Longer term goals can lose some...

Страница 77: ...es three days a week Goal Measurement Exercise Time 72 minutes a week To improve my body s ability to burn fat by exercising at a low intensity for 48 minutes per day 5 days a week Goal Measurement Exercise Time 240 minutes per week To burn off work related stress by exercising for 20 minutes a day on work days Goal Measurement Exercise Time 100 minutes per week KEEPING AN EXERCISE DIARY Photocopy...

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