Life Fitness T9E operation manual Cardio, Hill

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CARDIO

The CARDIO workout is virtually identical to FAT BURN; however the target heart rate** is calculated at 80 percent of the theoretical maximum(HRmax). The higher target promotes cardiovascular improvement by placing a heavier workload on the heart muscle (See note below).

NOTE: The intensity level is changed by incline. Speed can be only changed by the user. Change the target heart rate at any time by using the ARROW keys under the THR, or by touching the THR button to access the Target Heart Rate Workout Setup Screen.

HILL

The Life Fitness-patented HILL workout offers a variety of configurations for interval training. Intervals are periods of intense cardiovascular exercise separated by regular periods of lower-intensity exer- cise. The WORKOUT PROFILE WINDOW represents these high and low intervals as columns of light, which together have the appearance of hills and valleys. The computerized interval training workout has been scientifically demonstrated to promote greater cardiorespiratory improvement than steady-pace training.

The HILL workout goes through four phases, each marked by different intensity levels. The WORK- OUT PROFILE window displays the progress of these phases. As noted in the descriptions below, the heart rate should be measured at two stages in the workout to gauge its effectiveness. Wear the chest strap or continuously grip the LifepulseTM handles. The Message Area does not display a request for a heart rate measurement, as it does with CARDIO, FAT BURN and the HEART RATE ZONE TRAINING programs.

1Warm-upis a phase of low, gradually rising resistance, which brings the heart rate into the lower end of the target zone and increases respiration and blood flow to working muscles.

2Plateau increases the intensity slightly, and keeps it steady, to bring the heart rate to the low end of the target zone. Check the heart rate at the end of this phase.

3Interval Training is a series of increasingly steeper hills, alternating with valleys, or stints of recovery. The heart rate should rise to the high end of the target zone. Check the heart rate at the end of this phase.

4Cool-downis a low-intensity phase that allows the body to begin removing lactic acid, and other exercise by-products, which build up in muscles and contribute to soreness.

Defined by the American College of Sports Medicine's "Guidelines for Exercise Testing and Prescription" as equal to 220 minus an individual’s age.

**Target Heart Rate (THR) is a percentage of the theoretical maximum (HRmax). A 40-year-old user's recommended THR for the CARDIO workout is 144, or 80 percent of the maximum; so the equation would be (220-40)*.80 = 144.

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Contents T9e Treadmills International Offices Corporate HeadquartersPage Table of Contents Page Location Getting StartedOperation Endroit DémarrageNe jamais marcher ni courir à reculons sur le tapis roulant FonctionnementNEW Features on the Life Fitness Treadmill Include NEW FeaturesGrounding Instructions SetupElectrical Power Requirements Centering the Belt HOW to Position and Stabilize the Life Fitness TreadmillPower Switch Cable TV HOOK-UP Antenna Grounding According to the NECPower Cord Routing Display Console Overview Display ConsoleWorkout Selection Display Console DescriptionsTouchscreen Display Page Workout Setup Types of Workout Setup Screens Workout Progress Page Control Panel Page Reading Rack and Accessory Trays Heart Rate Zone Training Exercise WHY Heart Rate Zone Training EXERCISE?Heart Rate Chest Strap Heart Rate MonitoringLifepulsetm System Workout Overviews WorkoutsHave a Time, Distance, or Calories based goal Entering Workout Goals Using the WorkoutsBeginning a Workout Selecting a WorkoutEnter Entering Workout Values CHANGING/ENDING a Workout Training 5K Test Life Fitness Treadmill Workout Setup StepsWorkout Descriptions Hill CardioPersonal Trainer 127 BPM Zone TrainingHeart Rate Interval Warm-up Inactive Active Very Active Fitness Tests Life Fitness FIT TestPage Rating 20-29 30-39 40-49 50-59 60+ FIT Tests Plus Option ENABLE/DISABLE Physical Efficiency Battery 1.5 milesCooldown Maximizing Workouts on a Life Fitness TreadmillSelecting a Level User Menu Overview Using the User MenuUser Menu Custom Messages Custom Workouts Setting Default Description MY ConfigurationPreventive Maintenance Tips Service and Technical DataWeekly Monthly Quarterly BI-ANNUAL Annual Preventive Maintenance ScheduleMalfunction Probable Cause Corrective Action Troubleshooting the TreadmillMalfunction Probable Cause Corrective Action Troubleshooting the Treadmill Heart Rate Reading is Erratic or Absent Entirely Troubleshooting the Optional Heart Rate Chest StrapTracking Centering a Striding Belt HOW to Adjust and Tension the Striding BeltBelt Tensioning Bolts Tensioning AN Existing Striding Belt HOW to Obtain Product Service Life Fitness T9E Treadmill Specifications SpecificationsPage M051-00K60-A062