Life Fitness T5iw, T3i operation manual Extreme Heart Rate TM, Cool-Down

EXTREME HEART RATE TM

This intense, varied workout is designed to help more experienced users to break through fitness improvement plateaus. The workout alternates between two target heart rates* 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 and selects a walk speed and a jog speed. After a standard three-minute warm-up, the treadmill accelerates to the jog speed, and the incline increases, until the user reaches the target heart rate goal. That target rate is maintained for a stabilizing period. Then, the incline is reduced to 0 percent, and the treadmill slows to the walk speed. When the heart rate falls to the 75 percent goal, it is maintained there for a stabilizing period. The program repeats the alternating of speeds and incline levels, continuing this pattern throughout the duration. The user’s fitness level determines the number of repetitions. At the end of the duration, the workout goes into a cool-down phase.

If the user does not reach a heart rate goal after five minutes, the MESSAGE CENTER 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.

	100% THR	100% THR	100% THR
	Stabilizing Period	Stabilizing Period	Stabilizing Period
Jog	Speed
			Cool Down
	75% THR	75% THR
	EXTREME HEART RATE Workout Profile
	153	153	153
	Stabilizing Period	Stabilizing Period	Stabilizing Period
Jog	Speed
			Cool Down
	115	115
	User Example (40 year old / 153 recommended THR)

COOL-DOWN

Life Fitness' unique Cool-down Protocol automatically customizes every cool-down based on the workout performance. Factors such as speed, incline, duration and heart rate determine the duration and intensity of the cool-down.

*Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a 40-year-old user's recommended THR for the EXTREME HEART RATE workout is 144. The EXTREME HEART RATE workout targets 85 percent of the maximum, so

the equation would be (220-40)*.85=144.

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