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6.6 FIT TEST
This test measures cardiovascular fitness and proves an estimated sub-maxi-
mal VO2 result. It is based on power output according to ACSM standards
and was developed by the Cooper Institute (© www.cooperinstitute.org)
User RPMs must remain between 60-80 RPM during the test.
The test will end when the user can no longer maintain this speed. Use of a
heart rate strap is optional but provides more data.
The test starts at a low intensity level and gradually increases in intensity
(difficulty) every 2 minutes. As it increases, the user must maintain 60-
80RPM to advance to the next level. The test could take upwards of 30+
minutes for very fit individuals. Once the test ends a recovery period (cool
down) will begin and the user’s results are calculated and displayed. Results
are based on the number of stages completed:
Stage Complete:
1
Well Below Average
2
Well Below Average
3
Below Average
4
Below Average
5
Average
6
Average
7
Above Average
8
Above Average
9+
Well Above Average
ASCENT ONLY
: Incline will not be adjustable during the test.
6.5 GLUTE TRAINING WORKOUT (ASCENT ONLY)
This program was designed to increase your range of motion and target the
thighs and glutes. By varying a high incline throughout the workout you can
engage significant glute recruitment and enjoy a great workout. You will be
asked to enter in a minimum resistance level and maximum resistance level.
The maximum resistance is applied at your peaks and the minimum
resistance is applied in the valleys. Choose levels that are appropriate for
you. A great recommended starting point is a Minimum Resistance Level of
1 and a Maximum Resistance Level of 8. After you are comfortable with this
setting, try higher levels for both. Incline levels cannot be adjust during this
workout as it is an incline-based workout.
Simply follow the prompts for further instruction.
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