Vision Fitness ST730 - Manual (Page 19)

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TRAINING PROGRAMS
MUSCULAR ENDURANCE
A program that stresses moderate intensity, a lower amount of resistance, and higher repetitions (anywhere from
13-100 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. This is beneficial for sustaining energy over moderate
periods of time.
MUSCULAR STRENGTH
A program that stresses high intensity, a higher amount of resistance, and lower repetitions (anywhere from 6-12).
These types of sets will take a shorter period of time to complete. This type of training conditions the muscles for
activities that stress the fast twitch muscle fibers of the body. This is beneficial for activities that require short bursts
of speed and power.
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. It allows you to work
both the slow and fast twitch muscle fibers of the body. This program gives you a good cardiovascular and strength
workout. The thing that is most appealing about this program is that an individual can complete it in 20 minutes.
This is how the program works:
The person picks the number of exercises they want to perform. Examples would be 1, 2, 4, or 8 exercises. The
individual completes a 3 minute warm up with a brisk walk or on a piece of cardiovascular equipment. After the
warm up is complete, the user begins performing the first exercise maintaining a high intensity pace throughout the
determined amount of time (20-30 seconds). After this period of time, the individual can perform an active, low
intensity recovery phase, stretching, or complete rest. This should last 1.5-2 minutes or less, if you are at a higher
fitness level. After the recovery phase, the individual performs the second high intensity exercise for the required
amount of time (20-30 seconds). This is followed by the second recovery phase. This process repeats until you are
done with 8 high intensity intervals. Finish the workout by completing a 3-5 minute very low intensity cool down.