16
4
T
HE
W
ORKOUTS
4.1
W
ORKOUT
D
ESCRIPTIONS
Selecting a workout on your Life Fitness exercise bike is easy. Ten computerized aerobic workouts, including the
exclusive Fat Burn, Cardio, and Fit Test workouts, are preprogrammed on your Lifecycle exercise bike:
4.1.1 T
O
B
EGIN
A L
IFECYCLE
E
XERCISE
B
IKE
W
ORKOUT
Use the following steps to begin any of the Lifecycle workouts.
•
First adjust the seat position and make certain the seat pin is properly locked and the bike is level.
•
Begin pedaling and press the Start Key.
•
Select a workout by pressing the Up/Down Keys until the workout you want appears in the Message Center
and then press Enter (or wait 10 seconds and your selection will be automatically entered).
Your Lifecycle exercise bike features graduated levels of intensity to more closely simulate riding through hills and
valleys. As you encounter hills in various workouts, the pedal resistance will increase or decrease for the duration
of that hill.
The Lifecycle exercise bike is a "constant work" machine; in the Sport Training, Hill, Race, Random, and Manual
Workout, pedal resistance automatically compensates for changes in RPM. In other words, the slower you pedal,
the greater the resistance; conversely, the faster you pedal the less resistance you feel.
*
The distance you travel
will remain the same; pedaling faster will not bring you to the end of a workout sooner nor burn more calories,
assuring you of a consistent workout.
NOTE:
Mileage readings are arbitrary and should not be used to compare workouts. Total calories burned is the
best measure of the amount of work performed in any given workout.
4.1.2 Q
UICK
S
TART
The fastest way to begin exercising, allows you to immediately start a Manual Workout.
You can
“Quick Start”
a Manual Workout without selecting a workout. To do so, just begin pedaling, press Start.
Then press the “Quick Start” Key.
REMEMBER:
You can change levels at any time during your workout
†
by simply keying in a new level using the
Arrow Keys!
4.1.3 F
AT
B
URN
A
ND
C
ARDIO
/H
EART
R
ATE
Z
ONE
T
RAINING
®
+ W
ORKOUTS
•
Begin a Lifecyle workout (see beginning of this section).
•
Enter your age using the Up/Down Keys to receive your computed Target Heart Rate. Press Enter to accept
the calculated target or input your own target heart rate using the Up/Down Keys, and press Enter.
•
The Message Center will prompt you to enter a time from 1–99 minutes (or the maximum time preprogrammed
on unit). Key in the time you want your workout to last and press Enter.
•
Finally, select a warm-up effort level from 1 – 20. The effort level will be displayed in the Data Entry Window
(you do not need to press Enter) and your heart rate management workout will begin a three minute warm-up at
this level or until you reach your Target Heart Rate, whichever comes first, followed by the actual heart rate
controlled portion of the workout.
*
This is true as long as you pedal faster than 65 RPM, the resistance will drop off to the point where you can continue pedaling
at a pace sufficient to maintain power to the console.
†
Except in the Heart Rate controlled workouts, in which you may change your Target Heart Rate.
