3. Using the UP ARROW keys, enter the desired calorie goal value, which can range from
100 to 2000 calories. Press ENTER.
4. Using the UP ARROW keys, enter the weight. Press ENTER.
5. Using the UP ARROW keys, enter the speed. Press ENTER.
6. Begin the workout.
The
Distance Goal
feature is designed to build endurance. The user sets a distance goal during
the workout setup. Once the goal is met, the workout automatically goes into a cool-down phase
and ends afterward. To use this feature:
1. When prompted to select a workout, press the UP ARROW key repeatedly until
CUSTOM PLUS appears. Press ENTER.
2. The MESSAGE CENTER displays SELECT CUSTOM PLUS TYPE. Continue to press the
UP ARROW key until the MESSAGE CENTER displays DISTANCE GOAL. Press ENTER.
3. Using the UP ARROW keys, enter the desired distance goal value, which can range from .1
miles or kilometers to 50 miles or 100 kilometers. Press ENTER.
4. Using the UP ARROW keys, enter the weight. Press ENTER.
5. Using the UP ARROW keys, enter the speed. Press ENTER.
6. Begin the workout.
C
OOL
-D
OWN
(9000HR
ONLY
)
Life Fitness' unique Cool-Down Protocol automatically customizes every cool-down based on
each user's workout performance. Workout performance factors, such as speed, incline, dura-
tion, and heart rate, determine the duration and intensity of the cool-down.
4.3 W
ORKOUT
D
ESCRIPTIONS
M
ANUAL
The
MANUAL
program sets an intensity level that does not change automatically. While the work-
out is in progress, increase or lower the intensity level as desired, using the SPEED and/or
INCLINE ARROW keys.
H
ILL
(9000HR
ONLY
)
The Life Fitness-patented
HILL
workout offers a variety of configurations for interval training.
Intervals are periods of intense cardiovascular 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. The computerized interval training workout has been scientifically demonstrated to pro-
mote greater cardiorespiratory improvement than steady-pace training.
The
HILL
workout goes through four phases, each marked by different intensity levels. The WORK-
OUT PROFILE window displays the progress of these phases. As noted in the descriptions below,
the heart rate should be measured at two stages in the workout to gauge its effectiveness. Wear the
chest strap or continuously grip the Lifepulse system sensors (9000HR only). The MESSAGE CEN-
TER does not display a request for a heart rate measurement, as it does with
CARDIO
and
FAT
BURN
.
25
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