4
T
HE
W
ORKOUTS
4.1 W
ORKOUT
O
VERVIEWS
The following workouts are pre-programmed for the Life Fitness Stairclimber.
►
QUICK START
is the fastest way to begin exercising. After the QUICK START key is pressed, a constant-level
workout begins. The intensity level does not change automatically.
►
MANUAL
is a constant effort workout in which the user can change the intensity level at any time.
►
RANDOM
is an interval training workout of constantly changing intensity levels that occur in no regular pattern or
progression.
►
FAT BURN
is a low-intensity workout for burning a higher percentage of calories from fat. The user wears a Polar
telemetry heart rate chest strap, or grasps the Lifepulse
TM
sensors continuously. The program adjusts the intensity
level, based on the actual heart rate, to maintain the rate at 65% of the theoretical maximum.
►
CARDIO
is a higher intensity workout for more fit users, maximizing cardiovascular benefits and total calories
burned. The user wears a Polar telemetry heart rate chest strap or grasps the Lifepulse
TM
sensors continuously.
The program adjusts the intensity level, based on the actual heart rate, to maintain the rate at 80% of the theoreti-
cal maximum.
The following workouts are accessed by pressing the
HILL PLUS
key.
►
HILL
is an interval training workout. Intervals are periods of intense aerobic exercise separated by regular periods
of lower-intensity exercise.
►
AROUND THE WORLD
is an interval-training workout in which the hills resemble scenes of various geographical
areas.
►
CASCADES
is a two-peak workout in which intensity levels gradually increase and decrease.
►
FOOTHILLS
is a rolling hill workout with low intensity levels.
►
INTERVAL
is a HILL workout in which intensity levels rise and fall. The higher levels gradually incline toward a
peak and then gradually decline.
►
KILIMANJARO
is a HILL workout in which the intensity levels gradually incline toward one ultimate peak and then
gradually decline.
►
SPEED TRAINING
is a HILL workout in which the intensity level alternates between high and low levels very
quickly to simulate a typical speed training workout.
The following workouts are accessed by pressing the
PERSONAL TRAINER
key:
►
WATTS
(if enabled) targets a rate of effort equal to a certain number of Watts. A Watt is a unit of power that measures
the amount of mechanical work required to operate a device, such as a Life Fitness stairclimber. It is roughly equal to .
25 calories per hour.
►
METS
(if enabled) targets a rate of effort equal to a certain number of Mets. A Met is a unit of measurement used to
express the metabolic rate of work (oxygen consumption per unit of body weight) required to perform a task. One Met
is approximately equal to a person’s metabolism when seated and relaxed.
►
LIFE FITNESS FIT TEST
estimates cardiovascular fitness and can be used to monitor improvements in
endurance every 4-6 weeks.
►
PERSONAL TRAINER WORKOUTS
are custom interval or heart rate workouts that may be created by personal
trainers or other authorized fitness club staff members. Up to six different workouts may be programmed and stored in
the computer. For more information, see Section 4.4, titled
Personal Trainer Workouts
.
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