3
H
EART
R
ATE
Z
ONE
T
RAINING
®
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. The maximal heart
rate formula is defined by the American College of Sports Medicine's
"Guidelines for Exercise Testing and Prescription",
8th Edition, 2010.
HRmax equals to 206.9 minus the total of 0.67 multiplied by a person’s age.
The Life Fitness Lifecycle exercise bike features exclusive workouts designed to take full advantage of the benefits of
Heart Rate Zone T exercise:
• FAT BURN • HEART RATE HILL
TM
• EXTREME HEART RATE
TM
• CARDIO • HEART RATE INTERVAL
TM
Each workout offers different benefits, as discussed in Section 4
The Workouts
.
Note:
Consulting a fitness trainer is recommended for defining specific fitness goals and designing a workout program.
To change the target heart rate during a workout use the ARROW keys. To switch between programs during a workout,
use the CHANGE WORKOUTS key.
The Heart Rate Zone Training® workout programs measure heart rate. Wear the optional Polar® telemetry heart rate
chest strap, or grip the Lifepulse
TM
sensors, to enable the bike’s on-board computer to monitor the heart rate during a
workout. The computer automatically adjusts the resistance level to maintain the target heart rate based on the actual
heart rate.
HR Max = 206.9 - (0.67 * age)
Note:
Reference the above chart for Theoretical Maximum Heart Rates and Target Heart Rates.
Age
Theoretical Maximum
Heart Rate
65%
(Fat Burn)
80%
(Cardio)
10
200
130
160
20
194
126
155
30
187
121
149
40
180
117
144
50
173
113
139
60
167
108
133
70
160
104
128
80
153
100
123
90
147
95
117
99
141
91
112
15
