Note:
Change the target heart rate at any time by pressing ENTER to change the in-session workout
parameter for target heart rate.
• The
CARDIO
workout is virtually identical to FAT BURN, however the target heart rate is calculated at 80% of
the theoretical maximum (HRmax). The higher target promotes cardiovascular improvement by placing a
heavier workload on the heart muscle.
Note:
The intensity level on treadmills can be temporarily adjusted using the INCLINE UP/DOWN arrow
keys or permanently changed by setting a new in-session Target Heart Rate goal. Speed can only be
changed by the user. For bikes and cross-trainers the intensity level can be changed by adjusting the
target heart rate goal directly with the LEVEL UP/DOWN arrow keys.
Note:
Change the target heart rate at any time by pressing ENTER to change the in-session workout
parameter for target heart rate.
• The
HILL
workout offers a variety of configurations for interval training. Intervals are periods of intense aerobic
exercise separated by regular periods of lower-intensity exercise. The WORKOUT PROFILE window represents
these high and low intervals as columns of light, which together have the appearance of hills and valleys. Each
column represents one interval. The overall duration of the workout determines the length of each interval.
•
1 to 9 minutes (available for Bikes and Cross-Trainers only if Power Assist option is enabled):
A workout
with a duration of less than 10 minutes is insufficient for the HILL program to complete all four phases
adequately. The program therefore condenses a workout of this duration at various stages.
•
10 to 19 minutes:
The interval durations initially are set at 30 seconds for a 10-minute workout. For every
minute added by the user “on the fly”, each interval increases by three seconds. A 15-minute workout consists
of 20 intervals at 45 seconds each.
•
20 to 99 minutes:
All intervals last 60 seconds. If the user adds minutes to the pre-set duration while the
workout is in progress, the program adds hills and valleys that are identical to the first eight intervals of the
Interval / Training phase. This pattern repeats until the workout is completed.
• The
FIT TEST
workout estimates cardiovascular fitness and can be used to monitor improvements in endurance
every four to six weeks. The user must grasp the hand sensors (if equipped) when prompted, or wear a Polar
telemetry heart rate chest strap as the test score calculation is based on a heart rate reading.
Note: (Treadmills Only)
: The workout duration will be five minutes total with a one minute warm-up at
0% incline followed by four additional minutes at a 5% incline.
The Fit Test is considered to be a submax VO2 (volume of oxygen) test. It gauges how well the heart supplies
oxygenated blood to the exercising muscles and how efficiently those muscles receive oxygen from the blood.
Physicians and exercise physiologists generally regard this test as a good measure of aerobic capacity. Please
note that the estimated VO2 max scores achieved will be 10-15% lower on stationary exercise bikes than those
achieved on other Cybex cardiovascular equipment. Stationary cycling has a higher rate of isolated muscle
fatigue of the quadriceps when compared to walking/running on a treadmill or utilizing a bike. This higher rate
of fatigue corresponds to lower levels of estimated VO2 max scores. After the five-minute FIT TEST is completed,
a FIT TEST score and rating will be displayed in the MESSAGE CENTER.
Fit Test Program Suggested Exertion Levels
Very Active
Active
Inactive
L 8-14 men L 6-10 women
L 5-10 men L 3-7 women
L 4-6 men L 2-4 women
Bikes
L 7-15 men L 3-10 women
L 3-10 men L 2-5 women
L 2-4 men L 1-2 women
Cross-Trainer
3.5-4.5 mph (5.6-7.2 kph)
3-4 mph (4.8-6.4 kph)
2-3 mph (3.2-4.8 kph)
Treadmill
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