Workouts, Workout Overviews | Life Fitness M051-00K70-B030 manual

4 THE WORKOUTS

4.1WORKOUT OVERVIEWS

The following workouts are preprogrammed for the Life Fitness Treadmill.

QUICK START is the fastest way to begin exercising and it bypasses the steps involved in selecting a specific workout pro- gram. After the QUICK START key is pressed, a constant level workout begins. The intensity level does not change automati- cally.

CLASSIC WORKOUTS

CLASSIC WORKOUTS are workouts in which intensity levels increase and decrease in set patterns. The following workouts may be accessed with this button:

MANUAL is a constant effort workout in which the user can change resistance level or speed at any time.

RANDOM is an interval training workout of constantly changing intensity levels that occur in no regular pattern or progression.

HILL is an interval training workout. Intervals are periods of intense aerobic exercise separated by regular peri- ods of lower-intensity exercise.

HEART RATE + WORKOUTS

HEART RATE + workouts are workouts in which intensity levels increase and decrease in set patterns. The following workouts may be accessed with this button:

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 Lifepulse sensors continuously. The program adjusts the intensity level through changing the incline (eleva- tion), 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 Lifepulse 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.

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

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

EXTREME HEART RATE 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 Lifepulse sensors continuously.

HILL + WORKOUTS

HILL PLUS are workouts in which intensity levels increase and decrease in set patterns. The following workouts may be accessed with this button:

AROUND THE WORLD is an interval-training workout in which the hills resemble scenes of various geographical areas.

CASCADES is a two-peak workout in which intensity levels gradually increase and decrease. FOOTHILLS is a rolling hill workout with low intensity levels.

KILIMANJARO is a Hill workout in which the intensity levels gradually incline toward one ultimate peak and then gradually decline.

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