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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 WORK-
OUT 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 descrip-
tions 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 sen-
sors. Note that the message area 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
Cooldown
is a low-intensity phase that allows the body to begin removing lactic acid and other
exercise by-products, which build up in muscles and contribute to soreness.
Each column, as seen in the WORKOUT PROFILE window and the chart above, represents one
interval. The overall duration of the workout determines the length of each interval. Each workout is
made up of 20 intervals, so the duration of each interval is equal to the duration of the entire workout
divided by 20.
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.
