20
†
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 CARDIO
workout is 144. This workout targets 80 percent of the maximum, so the equation would be (220-40)*.80=144.
For
WATTS, METS
,
CALORIE GOAL
,
DISTANCE GOAL, AEROBICS TRAINER
,
FIT TEST,
MILITARY FITNESS TEST,
and
PERSONAL TRAINER WORKOUTS
: When prompted by the MES-
SAGE CENTER to select a workout, press the PERSONAL TRAINER key. The MESSAGE CENTER
displays the name of a workout. Press ENTER to select the displayed workout; or continue to press
the PERSONAL TRAINER key to display each of the other options. Press ENTER to select the
desired workout.
For
HILL
,
AROUND THE WORLD
,
KILIMANJARO
,
INTERVAL
,
CASCADES
,
SPEED
TRAINING
, and
FOOT HILLS
: When prompted by the MESSAGE CENTER to select a workout,
press the HILL PLUS key. The MESSAGE CENTER then displays the name of the one of these
workouts. Press ENTER to select the displayed workout; or continue to press the HILL PLUS
key to display each of the other options, and then press ENTER to select the desired program.
E
NTERING
A
GE
When prompted by the MESSAGE CENTER to enter age, use the ARROW KEYS to increase or
decrease the displayed age to the correct value, or key in the correct value with the NUMERIC
KEYPAD, and press ENTER.
Lifecycle recumbent bike workout programs that set a target heart rate zone first calculate the
user’s theoretical maximum heart rate
†
by subtracting the user’s age from the number 220. The
programs then calculate the target zone as a percentage of the theoretical maximum.
E
NTERING
T
IME
When prompted by the MESSAGE CENTER to enter a time, use the ARROW KEYS to increase
or decrease the displayed time to the desired value, or key in the desired value with the
NUMERIC KEYPAD, and press ENTER.
S
ELECTING AND
A
DJUSTING THE
I
NTENSITY
L
EVEL
When prompted by the MESSAGE CENTER, use the ARROW keys to increase or decrease the
displayed intensity level or target heart rate* to the desired value, or key in the desired value with the
NUMERIC KEYPAD, and press ENTER. Adjust the level as needed or desired during the workout.
•
Intensity level: The Lifecycle recumbent bike provides a selection of 25 intensity levels. The
intensity level appears in the WORKOUT PROFILE window as rows of lights arranged in
columns. Selecting a low intensity level at first is recommended. As physical conditioning
improves, the levels can increase.
•
Target heart rate: Programs that calculate a target heart rate base this number on the age of
the user and the type of workout. The user accepts or adjusts the rate when setting up the
workout. During the workout itself, the program reads the heart rate, which is transmitted via
the Polar heart rate chest strap or the Lifepulse system sensors; and it uses this data to
adjust the resistance. Manually raising the rate increases the intensity of the cardiovascular
exercise.
