Using the Workouts, Fitness Tests | Life Fitness T9i instruction

ZONE TRAINING + Zone Training workouts target specific ranges, or zones, for maintaining a heart rate to achieve maximum exercise results.

HEART RATE HILLTM takes the user through three different hills based on the target heart rate*. The user wears a heart rate chest strap, or grasps the LifepulseTM sensors continuously.

HEART RATE INTERVALTM alternates between a hill and a valley based on the target heart rate*. The user wears a heart rate chest strap, or grasps the LifepulseTM sensors continuously.

EXTREME HEART RATE TM is an intense workout for more experienced users. It is designed to get the heart rate up and down as quickly as possible. The user wears a heart rate chest strap, or grasps the LifepulseTM sensors continuously.

FAT BURN is a low-intensity workout for burning the body’s fat reserves. The user wears a heart rate chest strap, or grasps the LifepulseTM sensors continuously. The program adjusts the intensity level through changing the incline (elevation), based on the actual heart rate, to maintain the rate at 65 percent of the theoretical maximum†.

CARDIO is a higher intensity workout for more fit users, emphasizing cardiovascular benefits and maximum fat burning. The user wears a heart rate chest strap, or grasps the LifepulseTM sensors continuously. The program adjusts the intensity level, based on the actual heart rate, to maintain the rate at 80 percent of the theoretical maximum.

FITNESS TESTS

LIFE FITNESS FIT TEST measures cardiovascular fitness and can be used to monitor improvements and endurance every 4-6 weeks.

ADDITIONAL FITNESS TESTS are similar to the FIT TEST workout, except that these pro- grams are based upon specific predefined protocols. The available tests are:

•ARMY PHYSICAL FITNESS TEST (PFT) - (U.S. MILITARY)

•NAVY PHYSICAL READINESS TEST (PRT) - (U.S. MILITARY)

•MARINES PHYSICAL FITNESS TEST (PFT) - (U.S. MILITARY)

•AIR FORCE FITNESS TEST (PRT) - (U.S. MILITARY)

•GERKIN PROTOCOL - (INTERNATIONAL ASSOCIATION OF FIRE FIGHTERS)

•PHYSICAL EFFICIENCY BATTERY (PEB) - (U.S. FEDERAL LAW ENFORCEMENT)

4.2USING THE WORKOUTS

Select a workout using the Workout Selection or Go System Quick Start keys. The following chart lists the steps for setting up each workout.

Use the NUMERIC keypad to enter the values when prompted by the MESSAGE CENTER; or use TIME, INCLINE, or SPEED ARROW keys to scroll to desired values displayed on the MESSAGE CENTER. Press ENTER to confirm each selection. These entered values can be changed during all workouts, except for those found under the FIT TEST key.

*Target Heart Rate (THR) is a percentage of the theoretical maximum (HRmax). For example, a 40-year-old user's recommend- ed THR for the FAT BURN workout is 117. The FAT BURN workout targets 65 percent of the maximum, so the equation would be (220-40)*.65=117.