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5
T
HE
W
ORKOUTS
5.1 W
ORKOUT
D
ESCRIPTIONS
•
QUICK START
is the fastest way to begin exercising. After the QUICK START key is pressed, a constant-level
MANUAL workout begins.
•
The
MANUAL
program is a constant effort workout in which the user can change resistance level or speed at any
time. While the workout is in progress, increase or decrease the intensity level as desired using the LEVEL UP/DOWN
arrow keys on bikes and cross-trainers
.
Use the SPEED or INCLINE UP/DOWN arrow keys on treadmills.
•
The
RANDOM
program is an interval training workout of constantly changing intensity levels that occur in no regular
pattern or progression.
•
The
FAT BURN
workout is designed to maintain a user’s heart rate at 65% of the theoretical maximum (HRmax) for
optimal results. Throughout the workout, the user wears a Polar telemetry heart rate chest strap or grasps the
Lifepulse sensors. If the user is not wearing a Polar telemetry heart rate chest strap, the WORKOUT PROFILE
WINDOW displays a heart shape, and the MESSAGE CENTER displays a prompt to grasp the sensors. The console
continuously monitors and displays the heart rate, adjusting the intensity level to reach and maintain the target. This
system eliminates over-training and under-training, and it maximizes the aerobic benefits of exercise by using the
body's fat stores for fuel.
Note:
The intensity level on treadmills can be temporarily adjusted using the INCLINE UP/DOWN arrow keys or
permanently changed by setting a new in-session Target Heart Rate goal. Speed can only be changed by the user.
For bikes and cross-trainers the intensity level can be changed by adjusting the target heart rate goal directly with the
LEVEL UP/DOWN arrow keys.
Note:
Change the target heart rate at any time by pressing ENTER to change the in-session workout parameter for
target heart rate.
•
The
CARDIO
workout is virtually identical to FAT BURN, however the target heart rate is calculated at 80% of the
theoretical maximum (HRmax). The higher target promotes cardiovascular improvement by placing a heavier workload
on the heart muscle.
Note:
The intensity level on treadmills can be temporarily adjusted using the INCLINE UP/DOWN arrow keys or
permanently changed by setting a new in-session Target Heart Rate goal. Speed can only be changed by the user.
For bikes and cross-trainers the intensity level can be changed by adjusting the target heart rate goal directly with the
LEVEL UP/DOWN arrow keys.
Note:
Change the target heart rate at any time by pressing ENTER to change the in-session workout parameter for
target heart rate.
•
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.
Each column represents one interval. The overall duration of the workout determines the length of each interval.
1 to 9 minutes (available for Bikes and Cross-Trainers only if Power Assist option is enabled):
A workout with a
duration of less than 10 minutes is insufficient for the HILL program to complete all four phases adequately. The
program therefore 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 pattern repeats until the workout is completed.
