Life Fitness 93T operation manual Hill

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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 exercise. 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 cardio-respiratory improvement than steady-pace training.

The HILL workout goes through four phases, each marked by different intensity levels. The WORKOUT PROFILE window displays the progress of these phases, as seen in the chart following these descriptions below. As noted in the descriptions, the heart rate should be measured at two stages in the workout to gauge its effectiveness. To do so, wear the chest strap. Note that the MESSAGE CENTER does not display a request for a heart rate measure- ment, as it does with the CARDIO and FAT BURN.

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.

Each column, as seen in the WORKOUT PROFILE WINDOW and the chart above, represents one interval. The overall duration of the workout determines the length of each interval. Each workout is made up of 20 intervals, so the duration of each interval is equal to the duration of the entire workout divided by 20.

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Contents 93T Treadmill Corporate Headquarters International OfficesPage Table of Contents Page 93T Important Safety Instructions Getting StartedFor Future Reference Consignes DE Sécurité Importantes DémarrageConserver CES Instructions Pour Tout Usage Ultérieur Setup Electrical Power RequirementsGrounding Instructions WAX BAG Instructions HOW to Position and Stabilize the Life Fitness Treadmill Power SwitchSetting the Clock Centering the Belt Fitness Networking Power Cord Routing Display Console Display Console OverviewDisplay Console Descriptions Message CenterReading Rack and Accessory Trays WHY Heart Rate Zone Training EXERCISE? Heart Rate Zone Training ExerciseHeart Rate Monitoring Optional Heart Rate Chest StrapUsing the Workouts WorkoutsWorkout Overviews Workout Descriptions Hill Random Inactive Active Very Active Rating 20-29 30-39 40-49 50-59 60+ FAT Burn Using Instapacetm Feedback Using Zerouttm Speed ControlMaximizing Workouts on a Life Fitness Treadmill Selecting AN Intensity LevelLogging on to the Network HOLD-N-SCROLLMANAGER’S Configuration Entering and Using the MANAGER’S ConfigurationConfiguration Settings Configuration Factory Setting Default DescriptionUsing the Start Message Setup Using the Maxtimetm SetupUsing the Standby Setup Service and Technical Data Preventative Maintenance TipsPreventative Maintenance Schedule Weekly Monthly Quarterly BI-ANNUAL AnnualTroubleshooting the Treadmill Malfunction Probable Cause Corrective ActionMalfunction Probable Cause Corrective Action Troubleshooting the Treadmill Troubleshooting the Optional Heart Rate Chest Strap Heart Rate Reading is Erratic or Absent EntirelyHOW to Adjust and Tension the Striding Belt Belt Tensioning BoltsTracking Centering a Striding Belt Tensioning AN Existing Striding Belt Cleaning the WAX Nozzle HOW to Obtain Product Service Specifications Life Fitness 93T Treadmill SpecificationsM051-00K58-B081
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