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23
www.spirittness.com
INTERVAL
This program takes you through high levels of intensity followed by
recovery periods of low intensity. This program utilizes and develops
your “Fast Twitch” muscle bers which are used when performing tasks
that are intense and short in duration. These deplete your oxygen
level and spike your heart rate, followed by periods of recovery and
heart rate drop to replenish oxygen. Your cardiovascular system gets
programmed to use oxygen more efciently.
HIIT
The HIIT, or High Intensity Interval Training, program takes advantage of
the latest trend in tness. During the program you will perform short bursts
of high intensity sprinting followed by short rest periods. HIIT is a fully
customizable interval training program. You can enter the number of inter-
vals, time of each interval Sprint and Rest periods and the work intensity
of the levels.
1. Using the Program button select the HIIT program then press Enter. The Dot Matrix Message Center will ask you
to enter your Age. You may enter your Age, using the Up and Down keys, then press the Enter key to accept the
new number and proceed on to the next screen.
2. You are now asked to enter your Weight. You may adjust the Weight number using the Up and Down keys then
press Enter to continue.
3. Next you are asked for the number of intervals you want to do. The default is 10 and the range available is 3 to
15. One interval equals 1 Sprint and 1 Rest segment.
4. Next you will enter the Interval time. The Dot Matrix Message Center shows: Sprint Time:30 and Rest Time:30.
The Sprint time will be blinking. You may use the Up/Down keys to adjust the Sprint time from 30 to 60 seconds
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