Workouts, Workout Overviews | Life Fitness M051-00K70-C031 manual

4 THE WORKOUTS

4.1WORKOUT OVERVIEWS

This section lists the available pre-programmed workouts. For more detailed information, see Section 4.2 titled Using the Workouts.

QUICK START is the fastest way to begin exercising and byp asses the steps involved in selecting a specific workout program. On non-treadmill products, after the QUICK START key is pressed, a constant-level workout begins. The inten- sity level does not change automatically. On treadmills, press the QUICK START key on the console or Activity Zone or any of the Walk/Jog/Run keys to begin a manual, const ant-level workout immediately, without having to select a workout program.

MANUAL is a workout in which the intensity level does not change automatically . It is accessed by pressing the CHANGE WORKOUT key repeatedly until MANUAL appears and then pressing ENTER.

RANDOM is an interval training workout of const antly changing intensity levels that occur in no regular p attern or pro- gression. It is accessed by pressing the CHANGE WORKOUT key repeatedly until RANDOM appears and then pressing

ENTER.

HILL is an interval-training workout combining “hills” and “valleys” of dif ferent intensity levels, which is proven to provide effective, time-efficient cardiovascular results. It is accessed by pressing the CHANGE WORKOUT key repeatedly until HILL appears and then pressing ENTER.

FAT BURN is a low-intensity workout for burning a higher percent age of calories from fat. The user must wear a heart rate chest strap or grasp the Lifepulse system sensors continuously . The workout program automatically adjusts the intensity level, based on the actual heart rate, to maint ain the rate at 65 percent of the theoretical maximum †. It is accessed by pressing the CHANGE WORKOUT key repeatedly until FAT BURN appears and then pressing ENTER.

CARDIO is a higher intensity workout for more fit users, maximizing cardiovascular benefit s and total calories burned. The user must wear a heart rate chest strap or grasp the Lifepulse system sensors continuously . The workout program automatically adjusts the intensity level, based on the actual heart rate, to maint ain the rate at 80 percent of the theoreti- cal maximum†. It is accessed by pressing the CHANGE WORKOUT key repeatedly until CARDIO appears and then pressing ENTER.

Note: Lifepulse heart monitoring is not recommended over 4.5 mph (7.3 kph) on treadmills. Speed is limited to 4.5 mph (7.3 kph) if users do no wear a telemetry strap or target heart rate*is not detected.

FIT TEST estimates cardiovascular fitness compared to other people of the same age and gender . It is accessed by pressing the CHANGE WORKOUT key repeatedly until FIT TEST appears and then pressing ENTER.

4.2USING THE WORKOUTS

This section provides detailed information on setting up and using workout s. For quick-reference setup steps, see the chart at the end of the section.

TO BEGIN A WORKOUT

Non-Treadmill products:

To mount Life Fitness exercise equipment, grasp the handles and carefully step on the pedals. To dismount, step off the ped- als while still holding the handles. Then let go of the handles.

Press QUICK START, begin pedaling. The MESSAGE CENTER displays, "SELECT WORKOUT OR PRESS ENTER TO BEGIN." If it displays a different message, press the CLEAR key twice in rapid succession.

NOTE: The Life Fitness AutoStart feature also activates the Achieve console when the user begins pedaling.

Treadmill products:

Press the QUICK START key on the console or Activity Zone or any of the Walk/Jog/Run keys. The belt starts moving at

0.5mph (0.8 kph) and 0% incline. If either of the W alk/Jog/Run keys are pressed, the belt st arts moving at the following speeds: walk (2 mph / 3 kph), jog (4 mph / 6 kph) run (6 mph / 9 kph).

†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. For example, a 40-year-old user's THR for the CARDIO workout is 144. This workout targets 80 percent of the maximum, so the equation would be (220-40)*.80=144.