Life Fitness X5i operation manual Cardio, Heart Rate Hill Heart Rate Interval Workouts

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7.THE WORKOUTS (CONTINUED)

7.1.4CARDIO

The Cardio workout is virtually identical to the Fat Burn workout except for a higher target heart rate, (80% of the theoretical maximum heart rate†), which places a heavier workload on the heart muscle to promote cardiovascular improvement. To add variety and extend the focus of exercise benefits, switch between the Fat Burn and Cardio programs during your workout.

7.1.5HEART RATE HILL AND

HEART RATE INTERVAL WORKOUTS

These workouts combine both the standard Hill Workout with the Fat Burn and Cardio workouts. After you enter your age a recommended workout heart rate is calculated for you. If you want to change the value before you begin your workout, use the Arrow Keys. To accept it, use the Enter Key. This value then becomes the upper value of your workout zone. The lower values of this zone are automatically calculated based on which program you selected. During the workout, your Heart Rate Zone is tracked to see how long you “stay in your zone”.

HEART RATE HILL takes you through 3 progressively intense workout levels based on your target heart rate. Climbing Hill #1, you are challenged to reach the first heart rate goal of 90%. If this goal is met, a new goal of 95% THR is set for Hill #2. Meet this goal and you move on to Hill #3 which is your full target heart rate. In between hills, you can “rest” in the valley at 85% of your THR.

The time, or duration you spend at each given heart rate goal is fixed at 1 minute once you reach your goal. However, if you don’t reach the given goal, you won’t encounter any higher goals. Your fitness level determines the number of hills and valleys you encounter. Depending the time you set, plus how fast and how high you climb, your workout can end during any Target Heart Rate period.

HEART RATE INTERVAL workout leads you through 2 intensity levels based on your target heart rate. The set duration of the hills and valleys is 3 minutes each – after you reach your current goal. Therefore, your fitness level determines the number of hills and valleys you encounter.

Once time is up, you go into Cool-Down mode automatically.

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Contents X5/X5i CROSS-TRAINER Before Assembling CROSS-TRAINER CongratulationsStatement of Purpose Table of Contents Getting Started Important Safety Instructions8 Washer Parts DescriptionStep SetupSetup Step 10P Setup Plugging CROSS-TRAINER HOW to Stabilize the Life Fitness CROSS-TRAINERDisplay Console Overview Display ConsoleX5 Display Console Descriptions X5I Display Console Descriptions Zone Training Heart Rate ChartReading Rack AccessoriesAdjusting the Select Stride Select StrideStride Descriptions Adjusting the Select Stride 3-STEP OperationAdjust stride length Secure settingHeart Rate Zone Training Exercise General Correct UsageLower Body VS. Total Body Biomechanical GuidelinesWorkouts Heart Rate Hill Heart Rate Interval Workouts CardioSport Training Extreme HR WorkoutEZ Resistance CROSS-TRAIN Reverse ALL Models CROSS-TRAIN Aerobic X5I onlyX5 Workout Selections Using the Workouts ChartProgrammable Parameters MY WorkoutsMY Workouts Introduction User StatisticsUser Menu Preventive Maintenance Tips Service and Technical DataTroubleshooting the Heart Rate Chest Strap Life Fitness HOW to Obtain Product ServiceInternational Offices New X5i Life Fitness Series Cross-Trainers Specifications for X5Part#
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