Life Fitness T9E operation manual Zone Training, 127 BPM

Page 37

ZONE TRAINING

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

1)HEART RATE HILLTM

This program combines the standard HILL workout profile with the concept of Heart Rate Zone Training. The default target heart rate* is calculated as 80 percent of the theoretical maximum(HRmax), but the user can adjust the target rate during the workout setup. All hills and valleys are percentages of HRmax. The workout consists of three hills that target three heart rate goals: The first hill brings the heart rate to 70 percent of HRmax. The second hill increases the rate to 75 percent of HRmax. The third hill matches the Target Heart Rate brining the heart rate to 80 percent of HRmax. The valley always is defined as 65 percent of HRmax.

After a standard three-minute warm-up, the workout progresses toward the first hill and heart rate goal. Once the user reaches 70 percent of HRmax, the hill continues for one minute. When the minute expires, the level decreases into a valley. Once the user's heart rate falls to 65 percent of HRmax, the valley continues for one minute. Then, the next hill begins with its corresponding heart rate goal. After the user completes the third hill/valley pair, the program returns to the first hill and repeats the cycle as long as the duration allows. At the end of the duration, the workout goes into a cool-down phase. If the heart rate goes above the theoretical maximum for more then 45 seconds, the treadmill automatically goes into pause mode. If the user does not reach a heart rate goal after five minutes, the Message Area displays a prompt to increase or decrease speed, depending on whether the workout is in a hill or valley phase. The program does not proceed to a new heart rate goal until the user reaches the current goal.

Hill

70% HRmax

 

 

80% HRmax

 

75% HRmax

 

Hill

 

Hill

Valley

Valley

Valley

65% HRmax

65%85%HRmaxTHR

65% HRmax

65% HRmax

 

HEART RATE HILL Workout Profile

 

 

 

 

144 BPM

 

 

135 BPM

 

 

127 BPM

 

 

117 BPM

117 BPM

117 BPM

117 BPM

User Example: 80 percent of theoretical maximum (HRmax) (40 year old / 144 recommended BPM)

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 HEART RATE HILL workout is 144, or 80 percent of the maximum; so the equation would be (220-40)*.80 = 144.

36

Image 37
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 FeaturesElectrical Power Requirements SetupGrounding Instructions Power Switch HOW to Position and Stabilize the Life Fitness TreadmillCentering the Belt Cable TV HOOK-UP Antenna Grounding According to the NECPower Cord Routing Display Console Overview Display ConsoleTouchscreen Display Display Console DescriptionsWorkout Selection 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?Lifepulsetm System Heart Rate MonitoringHeart Rate Chest Strap Workout Overviews WorkoutsHave a Time, Distance, or Calories based goal Beginning a Workout Using the WorkoutsSelecting a Workout Entering Workout GoalsEnter 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 milesSelecting a Level Maximizing Workouts on a Life Fitness TreadmillCooldown User Menu Using the User MenuUser Menu Overview 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 StrapBelt Tensioning Bolts HOW to Adjust and Tension the Striding BeltTracking Centering a Striding Belt Tensioning AN Existing Striding Belt HOW to Obtain Product Service Life Fitness T9E Treadmill Specifications SpecificationsPage M051-00K60-A062