17
1 to 9 minutes:
The Hill program cannot complete all four phases adequately for a workout lasting less than 10 minutes. The
program 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 pat-
tern repeats until the workout is completed.
F
AT
B
URN
The
FAT BURN
workout is designed to maintain a user’s heart rate at 65 percent of the theoretical maximum
†
for optimal results.
Throughout the workout, the user wears a chest strap or grips the Lifepulse system sensors. If the user is not wearing a chest strap,
the WORKOUT PROFILE window displays a heart shape and the MESSAGE CENTER displays a prompt to grip the sensors. The
console continuously monitors and displays the heart rate, adjusting the intensity level to reach and maintain the target heart rate*.
This system eliminates over- and under-training and maximizes the aerobic benefits of exercise by using the body's fat stores for fuel.
C
ARDIO
The
CARDIO
workout is virtually identical to
FAT BURN
, except the target heart rate is calculated at 80 percent of the theoreti-
cal maximum. As with
FAT BURN
, the user wears a chest strap or grips the Lifepulse system sensors throughout the
CARDIO
workout.The higher target promotes cardiovascular improvement by placing a heavier workload on the heart muscle.
F
IT
T
EST
The Life Fitness Fit Test program is another exclusive feature. The Fit Test workout calculates cardiovascular fitness and can
be used to monitor improvements in endurance every four to six weeks. The user must grasp the Lifepulse hand sensors when
prompted or wear a heart rate chest strap, as the test score calculation is based on a heart rate reading. The workout duration
will be five minutes at a 5% incline
(treadmills
) or five minutes at the chosen resistance level
(non-treadmill products)
.
Immediately afterward, the console will take the user's heart rate reading, calculate a fitness score, and display the score in the
MESSAGE CENTER.
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 estimate of aerobic capacity.
To set up the Fit Test
(on non-treadmill products)
:
l
Begin pedaling.
l
Press the CHANGE WORKOUT button repeatedly until the FIT TEST option appears in the MESSAGE CENTER. Press
ENTER to select the FIT TEST option.
l
The MESSAGE CENTER will prompt for a user weight (ENTER WEIGHT). Use the TIME UP/DOWN ARROW keys
(center keys)
to input your weight. Press ENTER to accept the weight.
l
The MESSAGE CENTER will next prompt for a user age (ENTER AGE). Use the TIME UP/DOWN ARROW keys
(center
keys)
to input your age. Press ENTER to accept the age.
l
The MESSAGE CENTER will next prompt for a user gender (SELECT GENDER). Using the TIME UP/DOWN ARROW
keys
(center keys)
, select a gender. Press ENTER to accept the gender selection.
l
The MESSAGE CENTER will next prompt for a workout level (ENTER LEVEL). Consult the following recommended fit
test level chart for an appropriate effort level based on your age, gender and activity level. Use the TIME UP/DOWN
ARROW keys
(center keys)
to enter the corresponding level.
l
NOTE:
Cross-Trainers only:
As the test continues, a message will prompt the user to maintain a pedaling rate between
50-60 rpm. The user must maintain this rate throughout the 5-minute test duration. After 16 seconds, if 50-60 rpm is not
maintained, the fit test will automatically terminate.
After the five-minute FIT TEST is completed, a FIT TEST score will be displayed.
