Sportec Ergometer R60 Manual De Instrucciones página 7

USING THE PROGRAMS
ENTERING TIME
When prompted by the message center to enter a time,
use the UP arrow and DOWN
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displayed exercise time to a desired value.
ENTERING RESISTANCE
When prompted by the message center to enter level,
use the UP arrow and DOWN
displayed resistance level. There are 20 levels of resistance
to choose from in each program. The maximum resistance
level varies by program.
ENTERING WEIGHT
When prompted by the message center to enter weight,
use the UP arrow and DOWN
displayed weight to equal your current body weight. This
information is necessary to give accurate exercise feedback
for calorie and MET calculations.
The HRT ® programs will set your target heart rate in the place of resistance level. The console
will display your target heart rate and give you the opportunity to adjust this value if you wish.
6
arrow to adjust the
Incline
Incline
arrow to adjust the
Incline
Incline
arrow to adjust the
Incline
Incline
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 (HGH) in your body.
Producing HGH 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.
Resistance
Resistance
The SPRINT 8 program features intense sprint intervals followed by recovery intervals. The
program includes the following phases:
1. WARM-UP should gradually increase your heart rate and increase respiration and blood flow
to working muscles. The warm-up is controlled by the user to meet your specific needs.
2. INTERVAL TRAINING starts immediately after the warm-up with a 30-second Sprint interval.
Seven Recovery Intervals of 90 seconds will alternate with the eight 30–second Sprint
Intervals. The message display will prompt you to increase your stride rate during the Sprint
Resistance
Interval and decrease stride rate during the Recovery Interval. A difference of 40 to 60 Strides
Per Minute between Sprint Interval and Recovery Interval is recommended.
Resistance
3. COOL-DOWN helps return your body's systems to resting levels. Less demand is placed on
your heart during recovery if an appropriate cool-down is used following the exercise.
Due to the fact that this is a specialized training program, total workout time is not displayed
during the program. The interval time is displayed in the time window instead.
It takes only 20 minutes to complete the SPRINT 8 workout.
Resistance
Resistance