The
Time in Zone
goal enhances a heart rate workout by setting a certain duration within the
target heart rate* as a workout goal. The program automatically alters the resistance to maintain
a pace that will meet that objective within that duration. Once the objective is met, the workout
automatically goes into a Cooldown Phase. To use the Time In Zone Goal feature:
1. Select either
FAT BURN, CARDIO,
or any of the
Zone Training
workouts including
HEART
RATE HILL, HEART RATE INTERVAL,
or
EXTREME HEART RATE
.
2. In the Goal Time setup screen, choose TIME IN ZONE, enter the desired amount of time, and
select ENTER.
3. Finish the setup steps for the selected workout.
4. Begin the workout.
NOTE:
Time in Zone is directly correlated to fitness level. Since the program will continue to
increase resistance until the goal is met, it may be wise to start low and work towards a higher
goal. Choose COOLDOWN at any time, to exit the workout and immediately enter a Cooldown
Phase.
For help setting TIME IN ZONE goals, consult a personal trainer. For more information on Heart
Rate Zone Training, see Section 3.1
Why Heart Rate Zone Training?
S
ELECTING AND
A
DJUSTING THE
I
NTENSITY
L
EVEL
The Life Fitness Stairclimber provides several different ways to adjust the intensity level of an work-
out. When prompted, use the ARROW keys to increase or decrease the displayed intensity level or
target heart rate* to the desired value, or choose the desired value with the NUMERIC KEYPAD,
and press ENTER. Adjust the level as needed or desired during the workout.
•
Level: The Life Fitness Stairclimber provides a selection of 20 intensity levels. The step speed for
Level 1, the easiest setting, is two floors per minute; the tiers of difficulty increase up to Level 20,
with a step rate of 13 floors per minute. The Workout Profile Window displays the levels of
intensity in a workout-in-progress as proportional columns. The height of the column furthest
to the left is proportional to the current level of intensity. 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.
4) E
NTERING
W
ORKOUT
V
ALUES
AGE:
When prompted to enter Age, use the ARROW KEYS to increase or decrease the dis-
played age to the correct value, or key in the correct value with the NUMERIC KEYPAD, and
press ENTER.
Life Fitness Stairclimber 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.
WEIGHT
: Select weight and press enter. Stairclimber workouts calculate the number of calories
burned based on the user’s weight and step rate. Entering an accurate weight also allows for
Watts and METs to be computed and displayed.
26
* 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.
