19
4.3
W
ORKOUT
D
ESCRIPTIONS
Q
UICK
S
TART
QUICK START
is the fastest way to begin exercising and bypasses the steps of selecting a specific workout program. The
intensity level for the workout is set automatically and remains the same unless manually changed. To change the level, use
the LEVEL ARROW keys or use the NUMERIC KEYPAD to enter a higher or lower level number. After the workout has been
in progress for 12 seconds, the MESSAGE CENTER displays “ENTER WEIGHT”, which the computer requires to calculate
total calories. Using the ARROW KEYS, increase or decrease the displayed weight to the correct value (or enter the weight
using the NUMERIC keypad).
M
ANUAL
W
ORKOUT
The
MANUAL
program sets an intensity level that does not change automatically. While the workout is in progress,
increase or lower the intensity level as desired using the ARROW keys.
R
ANDOM
W
ORKOUT
The
RANDOM
program creates a terrain of hills and valleys that varies with each workout. More than one million differ-
ent patterns are possible. Because workout levels are greater in this workout than in the
HILL
workout, it is recommend-
ed that the
RANDOM
workout be set one or two levels lower than the workout level which would normally be selected in
the
HILL
workout.
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 of the Life Fitness
Cross-Trainer to reach and maintain the target*. 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
theoretical 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.
H
ILL
The Life Fitness-patented
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. The computerized
interval training workout has been scientifically demonstrated to promote greater cardio-respiratory improvement than steady-
pace training.
Each
HILL
workout goes through four phases, each marked by different intensity levels. The WORKOUT PROFILE window
displays the progress of these phases, as seen in the chart following these descriptions below. As noted in the descriptions,
the heart rate should be measured at two stages in the workout to gauge its effectiveness. To do so, wear the chest strap or
continuously grip the Lifepulse system sensors. Note that the MESSAGE CENTER does not display a request for a heart
rate measurement during a
HILL
workout.
1
Warm-up
is a phase of low, gradually-rising resistance, which brings the heart rate into the lower end of the target
zone and increases respiration and blood flow to working muscles.
2
Plateau
increases the intensity slightly, and keeps it steady, to bring the heart rate to the low end of the target zone.
Check the heart rate at the end of this phase.
3
Interval Training
is a series of increasingly steeper hills, alternating with valleys (or periods of recovery). The heart
rate should rise to the high end of the target zone. Check the heart rate at the end of this phase.
4
Cool-down
is a low-intensity phase that allows the body to begin removing lactic acid and other exercise by-prod-
ucts, which build up in muscles and contribute to soreness.
†
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.
