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3
H
EART
R
ATE
Z
ONE
T
RAINING
E
XERCISE
3.1
W
HY
H
EART
R
ATE
Z
ONE
T
RAINING
E
XERCISE
?
Research shows that maintaining a specific heart rate while exercising is the optimal way to
monitor the intensity of a workout and to achieve maximum results. That is the idea behind the
Life Fitness heart rate zone training approach to exercise.
Zone training identifies an exerciser's ideal heart rate range, or zone, for burning fat or
increasing cardiovascular fitness. The zone is a percentage of the theoretical maximum
†
(HRmax), and its value depends on the workout.
NOTE:
Consulting a fitness trainer is recommended for defining specific fitness goals and
designing a workout program.
The Life Fitness Stairclimber features exclusive workouts
designed to take full advantage of the benefits of heart rate
zone training exercise:
FAT BURN
,
CARDIO
,
HEART RATE
HILL
,
HEART RATE INTERVAL
, and
EXTREME HEART
RATE.
The Time in Zone Goal option, another feature of heart
rate zone training, enhances these workouts by setting a certain
duration within the target zone* as a workout goal. For detailed
information about the workouts, as well as the Time In Zone
Goal option, see Section 4, titled
The Workouts
.
During one of these workouts, grasp the Lifepulse system
sensors continuously, or wear the Polar heart rate chest strap
to enable the Life Fitness Stairclimber’s on-board computer to
monitor the heart rate. The computer automatically adjusts
the resistance level to maintain the target heart rate* based
on the actual heart rate.
To change the target heart rate
*
during a workout, use the arrow
keys on the Control Panel, or touch the TARGET HR button on
the Touchscreen Display, and then enter the new heart rate
using the keypad or the arrow keys, and select ENTER.
†
Defined by the American College of Sports Medicine's "Guidelines for Exercise Testing and Prescription" as equal to
220 minus an individual’s age.
* Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a 40-year-old user's THR for the
FAT BURN
workout is 117. This workout targets 65 percent of the maximum, so the equation would be (220-40)*.65=117.
A 20-year-old user’s THR is 130, so the equation would be (220-20)*.65=130.
