19
Classic Workouts
• Manual
Goals
is a constant effort workout in which
the user can change incline level or speed at any time.
• Hill
is an interval training workout. Intervals are
periods of intense aerobic exercise separated by
regular periods of lower-intensity exercise. The overall
duration of the workout determines the length of
each interval.
• Random
is an interval training workout of constantly
changing intensity levels that occur in no regular
pattern or progression.
• Rolling
Hills
is a rolling hill workout with low intensity
levels.
• Cross-Train
Aerobics
simulates the
experience of working with a personal
trainer. There are prompts to emphasize pushing,
pulling, total body, lower body,
speed changes, and forward / reverse motion.
• Cross-Train
Reverse
continuously
alternates 5 minutes of forward motion
with 2 minutes of reverse motion.
Workout Descriptions
Cardio Workouts (Heart Rate Zone Training
®
)
• Moderate
Burn
is a low-intensity cardio workout. The
program adjusts the intensity level through changing
the incline (elevation), based on the actual heart rate,
to maintain the rate at 65% of the theoretical maxi-
mum.
• Fixed
Time
Interval
takes the user through three
different hills based on targeting three different heart
rate goals.
• Vigorous
Burn
is a higher-intensity workout for more
fi t users, maximizing cardiovascular benefi ts and total
calories burned. The program adjusts the intensity
level, based on the actual heart rate, to maintain the
rate at 80% of the theoretical maximum.
• Variable
Time
Interval
alternates between a hill and a
valley based on the target heart rate.
Research shows that maintaining a specifi c heart rate while exercising is the optimal way to monitor the intensity of a
workout and to achieve maximum results. That is the idea behind the Life Fitness Heart Rate Zone Training approach to
exercise. Zone Training identifi es an exerciser’s ideal heart rate range, or zone, for burning fat or increasing cardiovas-
cular fi tness. The zone is a percentage of the theoretical maximum (HRmax), and its value depends on the workout. The
maximal heart rate formula is defi ned by the American College of Sports Medicine’s
Guidelines for Exercise Testing and
Prescription
, 8th Edition, 2010. HRmax equals to 206.9 minus the total of 0.67 multiplied by a person’s age.
Theoretical Maximum Heart Rates and Target Heart Rates
Reference the chart below for Theoretical Maximum Heart Rates and Target Heart Rates.
HR Max = 206.9 - (0.67 * age)
Age
Theoretical
Maximum
Heart Rate
65%
(Moder-
ate Burn)
80%
(Vigorous
Burn)
10
200
130
160
20
194
126
155
30
187
121
149
40
180
117
144
50
173
113
139
60
167
108
133
70
160
104
128
80
153
100
123
90
147
95
117
99
141
91
112
