Vision Fitness ST200 User manual

Owner’s
Guide
ST200 AND ST250
FUNCTIONAL TRAINER GYM

ongratulations on choosing a VISION FITNESS Functional Trainer
Gym. You’ve taken an important step in developing and sustaining an
exercise program! Your Gym is a tremendously effective tool for achieving
your personal fitness goals. Regular use of your Gym can improve the
quality of your life in so many ways…
Here are just a few of the health benefits of anaerobic/aerobic exercise:
• Increase or Sustaining Bone Density
• Weight Loss
• A Healthier Heart
• Improved Muscle Tone
• Increased Daily Energy Levels
• Reduced Stress
• Help In Countering Anxiety and Depression
• An Improved Self Image
The key to reaping these benefits is to develop the exercise habit. Your
new Gym 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 workout when you have your Gym in the comfort of your home.
This Owner’s Guide provides you with basic information on starting an
exercise program. A more complete knowledge of your new Gym will
assist you in realizing your goal of a healthy lifestyle.
Some kinds of service to your Gym should only be performed by your
VISION FITNESS retailer. Please contact your authorized VISION FITNESS
retailer should service be required. If a question or problem arises which
cannot be handled by your VISION FITNESS retailer, please contact us:
VISION FITNESS
500 South CP Avenue
P.O. Box 280
Lake Mills, WI 53551
Ph: 1.800.335.4348
Fax: [phone]
www.visionfitness.com
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ALL MODELS ST200 ST250 GENERAL
SAFETY INSTRUCTIONS . . . . . . . . . . 4
REGULAR MAINTENANCE ACTIVITIES . 5
ASSEMBLY & PLACEMENT . . . . . . . . 6
STABILIZING . . . . . . . . . . . . . . . . . . 7
INSTRUCTIONAL EXERCISE CARDS . . 14
RESISTANCE TRAINING BENEFITS . . 15
WORKOUT VARIATIONS . . . . . . . . . 16
TRAINING PROGRAMS . . . . . . . . . . 17
SPRINT 8 . . . . . . . . . . . . . . . . . . . 18
RESISTANCE VALUES . . . . . . . . . . . 20
HOME WARRANTY . . . . . . . . . . . . . 22
DEVELOPING A FITNESS PROGRAM . 24
TARGET HEART RATE . . . . . . . . . . . . 26
RATE OF PERCEIVED EXERTION . . . . 27
BALANCED FITNESS . . . . . . . . . . . . 28
STRETCHING . . . . . . . . . . . . . . . . . 29
WORKOUT LOGS . . . . . . . . . . . . . . 34
ALL MODELS GENERAL
Table of Contents
SEAT POSITIONING . . . . . . . . . . . . . 8
SEATBACK POSITIONING . . . . . . . . . . 9
HANDLE POSITIONING . . . . . . . . . . 10
FOOT CUFF POSITIONING . . . . . . . . 11
MULTIPLE SWIVEL STRAIGHT BAR . . 12
MULTIPLE SPORT HANDLE & ADD-ON
WEIGHTS . . . . . . . . . . . . . . . . . . . 13
ST250
ST200

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ALL MODELS ST200 ST250
ST200
HANDLE
ADJUSTMENT
ST200
VERTICAL
SEATBACK
ADJUSTMENT
FUNCTIONAL TRAINER GYM
ST200
SEAT SWIVEL
ST250
ST200
ST250
HORIZONTAL
ADJUSTMENT
ST200
VERTICAL SEAT
ADJUSTMENT

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IMPORTANT SAFETY INSTRUCTIONS
SAVE THESE INSTRUCTIONS
• Use this exercise product for its intended use as described in this
Owner’s Guide. Only use attachments recommended by the
manufacturer.
• Do not try to replace the cables and its fittings yourself. Service should be
performed by an authorized VISION FITNESS service provider.
CHILDREN
• Keep children off of your Gym at all times.
• When the Gym is in use, young children and pets should be kept at least
10 feet away.
• Attach a lock in the hole of the weight plate guide rod when the machine
is not in use. This is a lock out feature that prevents children from using
the machine.
OTHER SAFETY TIPS FOR YOUR VISION FITNESS GYM
CAUTION! If you experience chest pains, nausea, dizziness or shortness of
breath, stop exercising immediately and consult your physician before
continuing.
• Read this Owner’s Guide before operating your Gym.
• Drink plenty of fluids during your workout.
• If you experience intense pain in any area of your body, discontinue any
form of exercise that affects it. Monitor that muscle over the next few days.
It is recommended that the pain be completely gone before performing
exercises that work those muscles again.
ALL MODELS

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REGULAR MAINTENANCE ACTIVITIES
CAUTION! All preventative maintenance activities must be performed on a
regular basis. An easy way to aid you in staying current with all the
preventative maintenance activities is to keep a log sheet of the activities
performed.
On a daily basis the upholstery should be cleaned.
On a weekly basis:
• Inspect all nuts and bolts for looseness and tighten as required
• Inspect all cables for wear or damage and proper tension. Replace all
worn cables immediately.
• Check for worn handles, snap links, and warning/caution labels.
Replace immediately
• Inspect weight stacks for proper alignment and operation. Correct all
improper alignment and operation issues immediately.
• Lubricate guide rods (a light coating of either dry lube, teflon, or
silicone, applied with a rag.
Performing routine preventative maintenance activities can aid in providing
safe, trouble free operation of your VISION FITNESS Gym.
NOTE: Vision Fitness is not responsible for performing regular inspection and
maintenance activities for your machines. Instruct all personnel on proper
equipment inspection and maintenance activities as well as accident
reporting. Vision Fitness phone representatives are available to answer any
questions or concerns that you may have.
CAUTION! Use only VISION FITNESS replacement parts when servicing this
equipment. Failure to do so could result in personal injury. Improper or
incorrectly performed maintenance or repair voids the warranty.
ALL MODELS

ALL MODELS
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ASSEMBLY
It is recommended, when possible, that an authorized VISION FITNESS
retailer assemble your Gym. If you have elected to assemble this product
yourself, for your safety, please read and follow each of the steps in the
enclosed assembly instructions. If you have any questions regarding any
component or function of your Gym, contact your retailer.
PLACEMENT IN YOUR HOME
Please follow the safety instructions to place your Gym in the location
where it will best be used. It is important that you place your Gym in a
comfortable and inviting room. Avoid putting your Gym in an unfinished
basement or undesirable setting. Exercise adherence will be achieved
only if you exercise in an attractive setting.
If purchasing just the base unit, the machine fits ideally into a corner. If
using the base unit and the leg press, the machine fits well with the rear
of the unit up against a wall.

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ALL MODELS
STABILIZING THE LEG PRESS FEATURE
OF YOUR GYM (OPTIONAL)
After positioning your Gym in its
intended location, check its
stability by attempting to rock the
seat/seatback of the leg press
side to side. Rocking or wobbling
indicates that the Gym needs to be
leveled. Determine which leveler is
not resting completely on the floor.
Loosen the wing nut at the base of
the leveler to allow the leveler to
rotate. Now rotate the leveler to
the left or right until your Gym is
stable. Lock the adjustment by
tightening the wing nut against the
rear foot support.

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ST200
SEAT POSITIONING ( ST200 )
The vertical adjustment is located
at the pull pin on the right side of
the seat. Make sure the seat is
positioned at the front. Kneel
down and hold the bottom of the
seat structure with your left hand.
Make sure the pull pin head is
loose (you will be able to pull the
spring loaded pull pin partially out
of the oval tube it is engaged in. If
it isn’t, you will have to make
several turns counterclockwise until
you can pull it). After you have
disengaged the pull pin head from
the hole it was located in, adjust
the seat up or down, to the
appropriate hole. Once you are
there, engage the pull pin post in
the hole and tighten the head
clockwise until it is snug. This will
ensure total stability.
To swivel the seat to the side, kneel
down at the front of the seat.
Grasp the seat with your left hand
and pull down on the pull pin
head to disengage the post from
the hole it is in. While holding the
head down, rotate the seat all the
way to the next hole. Make sure
the post engages in this hole when
you release the head of the pull
pin. Repeat that process to swivel
the seat back to the front.

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ST200 ST250
SEATBACK POSITIONING
(
ST200 & ST250 )
The vertical adjustment ( ST200
only) is also located on the right
side of the seatback. Follow the
same procedure that you used to
position the seat vertically.
NOTE: make sure you have a firm
grasp on the bottom of the
seatback, before pulling the head
of the pull pin. The horizontal
adjustment (
ST200 & ST250 ),
also known as your range of
motion adjustment, is located at
the pull pin, on the left side of the
seatback (
ST200 ) and the top rear
(
ST250 ). Grasp the seatback with
your right hand, on the right side.
Disengage the pull pin head, from
the hole it is in, by pulling out. If
you can’t pull out and disengage
the post, you will need to turn the
head counterclockwise until loose.
While holding the head out, pull
or push the seatback to the desired
hole, and engage the post in that
hole. Tighten the head by turning
clockwise, until it is snug.

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ST200
HANDLE POSITIONING ( ST200 )
Grasp the handle on the side that
you are on and squeeze in the
middle. The pin is now
disengaged from the hole it was
in. Continue to squeeze the
handle, as you move it up or
down to the appropriate hole.
Once there, release the handle
and engage the pin in the hole.
CAUTION: Through visual verification,
make sure the pin is engaged in
the hole all the way. If it isn’t,
serious injury may occur when you
begin exercising!
INDIVIDUAL HANDLE POSITIONING
Each handle comes equipped with
a single D ring attachment. You
may want to use the additional
multiple D ring attachment for
exercises that require a greater
range of motion.
A GENERAL RULE: If performing an
exercise away from the seatback
(functional or unstable), you will
want the karabiner attached to the
D ring farthest from the handle, on
the multiple D ring attachment. See
multiple swivel straight bar note on
page 12.

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ST200
FOOT CUFF POSITIONING
Your Gym comes equipped with
two foot cuffs. These cuffs are used
for both the seated leg extension
and standing leg curl exercises.
You will only need one for the
standing leg curl exercise. Attach
the D ring on the strap to the
karabiner of the center cable,
located near the floor. Facing the
machine, slide your foot into the
cuff, with the heel at the rear. You
will have a strap below your foot
and around the upper heal area.
For the seated leg extension, there
are two options. You can exercise
both legs simultaneously or one at
a time. In either case, attach the D
ring as you did for the leg curl
exercise. Facing away from the
machine, slide your foot into the
cuff, with the heal at the rear. You
will have a strap below and in
front (across your instep).

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ST200
MULTIPLE SWIVEL STRAIGHT BAR
(OPTION)
NOTE: The height at which you are
performing a specific exercise at will
determine which swivel attachment
points to use on the bar. From the
middle of the unit to the top you
will use the two inner swivels.
From the middle to the bottom you
will use the outer swivel points.
You have an option when using
this bar. You can either use the bar
in conjunction with the multiple D
ring straps, or on its own. If using
it with the straps, first attach the
end of the strap to the karabiner.
Attach the desired D ring (depending
on the range of motion desired) to
the karabiner, already attached to
the appropriate swivel of the bar.
Repeat this process for the other
side. If you decide to use the bar
without the multiple D ring straps,
attach the swivels directly to the
karabiners on the base unit.

13
ST200
MULTIPLE SPORT HANDLE (OPTION)
This handle can be used to
strengthen muscles that are engaged
during various sports, hobbies, or
everyday tasks. The end swivels
freely to provide a distinct similarity
to the real movement. Attach the
handle either directly to the
karabiner or to one end of a
multiple D ring strap (to provide
more range of motion).
ADD-ON WEIGHTS (OPTION)
All of the plates of your weight
stack are in 10 pound increments.
Each add on weight is 5 pounds,
which allows for smaller
incremental progressions. The add
on slides in between the vertical
guide rods of the weight stack and
rests on the header plate.

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GENERAL
INSTRUCTIONAL EXERCISE CARDS
The exercise cards are provided to not only show the start and finish of
many different movements, along with the muscle being worked, but also
so you can record personal data. The dry erase marker is included to mark
your data in the appropriate boxes. These boxes (there are enough for two
different users) allow you to record the amount of weight used, the number
of repetitions (number of times you successively repeat a certain exercise
without rest) and sets (number of times you repeat a group of repetitions)
performed. This information can be easily wiped off with a moist towel or
kleenex. There are also boxes supplied to record information that usually
will not change. This can be very beneficial, because after you adjust the
machine for a specific exercise, you record the settings in the appropriate
boxes. You should only have to do this once. From that point on, when
you want to repeat that exercise, refer to this specific card and adjust the
machine according to the settings.
The exercise cards are categorized by the major muscle group that is
stressed during that movement. The tabs are offset at the bottom of the
card, allowing the user to flip to the desired exercise. Simply remove the
rings from the post they hang on and unclip the clasps to add or remove
the cards.

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GENERAL
RESISTANCE TRAINING BENEFITS AND TIPS
• Always consult a physician before starting an exercise program.
• To be successful in your exercise program, it is important to develop
an understanding of the basic principles of resistance training. Now
that you have assembled your VISION FITNESS Gym, it is only natural
that you want to get started immediately. First, determine a few
realistic, short term goals and expectations for yourself. Choose an
appropriate exercise routine that best suits your individual needs. Any
of the 3 programs, explained in the Training Programs section below,
is a great starting point.
• Warm up properly before engaging in resistance training. Stretching,
yoga, jogging, calisthenics, or other cardiovascular exercise can help
prepare your body for the heavier workload of lifting weights.
• Learn how to perform the exercise correctly before using heavy
weight. Correct form is important to avoid injury and ensure that you
work the proper muscle groups.
• Know your limitations. If you are new to resistance training or are
starting back, after an extended layoff, start slowly and build
foundational strength over a longer period of time.
• Pay attention to your breathing. As a general rule of thumb: inhale on
the non-exertion part of the movement and exhale during the exertion
portion. Never hold your breath.
• Keep in mind how important the recovery phase is in achieving your
goals. The general rule is to allow a minimum of 48-72 hours before
training the same muscle/s. If you still experience soreness after this
period of time has elapsed, take a few additional days until the
soreness has subsided.
• Use this manual to guide you through the basic exercises you can
perform on your VISION FITNESS Gym. To achieve maximum results
and avoid possible injury, consult a fitness professional to formulate a
complete exercise program.

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GENERAL
WORKOUT VARIATIONS
NEUTRAL GRIP
OVERHAND OR PRONATED GRIP
UNDERHAND OR SUPINATED GRIP