tinue the workout.The workout can be paused for a maximum duration of 99 minutes. See Section
5, titled
Optional Settings
, for information on setting the Pause duration. During the pause, it is pos-
sible to step off, and back on, the pedals without stopping the workout. However, if a paused work-
out is not resumed within the preset pause duration, the computer deletes the in-progress workout
information and returns to a workout setup state: The MESSAGE CENTER displays SELECT
WORKOUT USING ARROW KEYS OR PRESS QUICK START.
E
NDING
W
ORKOUTS
E
ARLY
To end a workout before the pre-set duration expires, press CLEAR once. The MESSAGE CENTER
then displays a workout summary, which includes the number or floors climbed, the total calories
burned and other statistics. Press CLEAR a second time, and the MESSAGE CENTER displays
SELECT WORKOUT USING ARROW KEYS OR PRESS QUICK START for a new workout.
4.3 W
ORKOUT
D
ESCRIPTIONS
Q
UICK
S
TART
QUICK START
is the fastest way to begin exercising, and it bypasses the steps of selecting a
specific workout. The intensity level for the workout is set automatically and remains the same
unless manually changed. To change the level press the UP or DOWN ARROW keys If the
CALORIES PER HOUR display is enabled, the MESSAGE CENTER displays ENTER WEIGHT,
which is required to calculate this ratio. Using the ARROW KEYS, increase or decrease the dis-
played weight to the correct value.
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 WORKOUT 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 fol-
lowing these descriptions 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 Polar heart rate chest
strap. Note that the MESSAGE CENTER 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 stints 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 Cool-down
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.
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