LifeFitness S9i Stairclimber, Руководство по сборке

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H
EART
R
ATE
I
NTERVAL
TM
W
ORKOUT
This workout alternates between a hill, which brings the heart rate up to the target rate*, and a valley,
which brings the heart rate down to 90 percent of the target. After a warm-up, the workout progresses
toward the first hill and heart rate goal. Once the goal is reached, the hill continues for three minutes.
Then the level decreases into a valley. Once the 90 percent goal is reached, the valley continues for
three minutes, after which the next hill begins. The user's fitness level determines the number of hills
and valleys encountered within the duration. See the chart below. The user must wear a Polar heart
rate chest strap to enable the computer to monitor the heart rate.
E
XTREME
H
EART
R
ATE
TM
W
ORKOUT
This intense, varied workout is designed to help more experienced users to break through fitness
improvement plateaus. The workout alternates between two target heart rate goals as quickly as
possible. The effect is similar to that of running sprints. When setting up the workout, the user enters
a target heart rate. After a warm-up, the intensity gradually increases until the user reaches the 100
percent target heart rate goal. Then, that target rate is maintained for a stabilizing period. Afterward,
the intensity decreases. When the heart rate falls to the 75 percent goal, it is maintained there for a
stabilizing period. The program repeats the alternating of intensity levels, continuing this pattern for
the duration. See the chart below. The user must wear a Polar heart rate chest strap to enable
the computer to monitor the heart rate.
75% THR
115
75% THR
115
User Example (40 year old / 153 recommended THR)
EXTREME HEART RATE Workout Profile
100% THR
Stabilizing Period
Stabilizing Period
Stabilizing Period
Stabilizing Period
Stabilizing Period
Stabilizing Period
153
100% THR
153
100% THR
153
Higher
intensity
Higher
intensity
Higher
intensity
Low
er
intensity
Low
er
intensity
Lo
wer
inten
sity
90% THR 90% THR 90% THR
130 THR 130 THR 130 THR
User Example 80 percent of theoretical maximum (40 year old / 144 recommended THR)
HEART RATE INTERVAL Workout Profile
100% THR 100% THR 100% THR
144 THR 144 THR 144 THR
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* Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a 40-year-old user's THR for the
HEART RATE INTERVAL workout is 144. This workout targets 80 percent of the maximum, so the equation would be
(220-40)*.80=144. A 20-year-old user’s THR is 160, so the equation would be (220-20)*.80=160.