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4
T
HE
W
ORKOUTS
4.1
W
ORKOUT
O
VERVIEWS
This section lists the Life Fitness Cross-Trainer’s pre-programmed workouts. For more detailed information, see Section 4.2,
titled
Using the Workouts
.
QUICK START
is the fastest way to begin exercising and bypasses the steps involved in selecting a specific workout
program. After the QUICK START key is pressed, a constant-level workout begins. The intensity level does not change
automatically.
MANUAL
is a workout in which the intensity level does not change automatically. It is accessed with the MANUAL key.
RANDOM
is an interval training workout of constantly changing intensity levels that occur in no regular pattern or pro-
gression. It is accessed with the RANDOM key.
FAT BURN
is a low-intensity workout for burning a higher percentage of calories from fat. The user must wear a heart
rate chest strap or grasp the Lifepulse system sensors continuously. The workout program automatically adjusts the
intensity level, based on the actual heart rate, to maintain the rate at
65
percent of the theoretical maximum
†
. It is
accessed with the FAT BURN key.
CARDIO
is a higher intensity workout for more fit users, maximizing cardiovascular benefits and total calories burned.
The user must wear a heart rate chest strap or grasp the Lifepulse system sensors continuously. The workout program
automatically adjusts the intensity level, based on the actual heart rate, to maintain the rate at
80
percent of the theoreti-
cal maximum. It is accessed with the CARDIO key.
The following workouts are accessed by pressing the ZONE T key:
HEART RATE HILL
takes the user through three different hills based on the target heart rate*. The user must grasp the
Lifepulse system sensors continuously or wear a heart rate chest strap.
HEART RATE INTERVAL
alternates between a hill and a valley based on the target heart rate. The user must grasp the
Lifepulse system sensors continuously or wear a heart rate chest strap.
EXTREME HEART RATE
alternates between two target heart rate goals as quickly as possible. The effect is similar to that
of running sprints. The user must grasp the Lifepulse system sensors continuously or wear a heart rate chest strap.
The following workouts are accessed by pressing the HILL PLUS key:
HILL
is an interval-training workout combining “hills” and “valleys” of different intensity levels, which is proven to provide
effective, time-efficient cardiovascular results.
AROUND THE WORLD
is an interval-training workout in which the hills resemble scenes of various geographical areas.
CASCADES
is a two-peak workout in which intensity levels gradually increase and decrease.
FOOTHILLS
is a rolling hill workout with low intensity levels.
INTERVAL
is a Hill workout in which intensity levels rise and fall. The higher levels gradually incline toward a peak and
then gradually decline.
KILIMANJARO
is a Hill workout in which the intensity levels gradually incline toward one ultimate peak and then gradu-
ally decline.
SPEED TRAINING
is a Hill workout in which the intensity level alternates between high and low levels very quickly to
simulate a typical speed training workout.
The following workouts are accessed by pressing the PERSONAL TRAINER key:
CROSS-TRAIN AEROBICS
simulates the experience of working with a personal trainer. The MESSAGE CENTER dis-
plays prompts at different times to emphasize pushing, pulling, total body, lower body, speed changes, and
forward/reverse motion. This versatile workout promotes maximum cross-training benefits.
CROSS-TRAIN REVERSE
continuously alternates five minutes of forward motion with two minutes of backward motion
to cross-train different muscle groups.
FIT TEST
measures cardiovascular fitness compared to other people of the same age and gender.
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†
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 HEART RATE HILL workout is 144.
This workout targets 80 percent of the maximum, so the equation would be (220-40)*.80=144.
