Life Fitness M051-00K62-B095 operation manual Zone Training, 75% HRmax

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 Cooldown Phase. If the heart rate goes above the theoretical maximum for more than 45 seconds, the cross-trainer automatically goes into pause mode. The program does not proceed to a new heart rate goal until the user reaches the current goal. The user must wear a heart rate chest strap or grip the Lifepulse sensors throughout the workout.

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.

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