Life Fitness Exercise Bike manual Workouts, Workout Overviews

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4 THE WORKOUTS

4.1WORKOUT OVERVIEWS

This section lists the Lifecycle Exercise Bike’s workout programs. For more detailed information, see Section 4.2, titled Using the Workouts and Section 4.3, titled Workout Descriptions.

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

HILL is an interval-training workout combining “hills” and “valleys” of different intensity levels, which is proven to provide effective, time-efficient cardiovascular results.

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

MANUAL is a workout in which the intensity level does not change automatically.

SPORT TRAINING simulates an outdoor cycling terrain by setting different hills, or intensity levels, throughout the course.

EZ RESISTANCE features a gradual, subtle increase in resistance, lowering perceived exertion. A peak in resistance is followed by an equally subtle decrease in resistance.

FAT BURN is a low-intensity workout for burning the body’s fat reserves. The user must grasp the Lifepulse sensors (C9i only) continuously or wear a heart rate chest strap. The workout program automatically adjusts the intensity level, 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 must grasp the Lifepulse sensors (C9i only) continuously or wear a heart rate chest strap. The workout program automatically adjusts the intensity level, based on the actual heart rate, to maintain the rate at 80 percent of the theoretical maximum.

HEART RATE HILL consists of three hills that target three heart rate goals: The first hill brings the heart rate to 90 percent of the target rate*. The second hill increases the rate to 95 percent. The third hill matches the target heart rate. The valley always is defined as 85 percent of the target. The user must grasp the Lifepulse sensors (C9i only) continuously or wear a heart rate chest strap.

HEART RATE INTERVAL alternates between a hill, which brings the heart rate up to the target rate, and a valley, which brings the heart rate down to 90 percent of the target. The user must grasp the Lifepulse sensors (C9i only) continuously or wear a heart rate chest strap.

EXTREME HEART RATE alternates between two target heart rate goals as quickly as possible. The effect is similar to that of running sprints. The user must grasp the Lifepulse sensors (C9i only) continuously or wear a heart rate chest strap.

Defined by the American College of Sports Medicine’s "Guidelines for Exercise Testing and Prescription" as being 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 recommended THR for the HEART RATE HILL workout is 144. The HEART RATE HILL workout targets 80 percent of the maximum, so the equation would be (220-40)*.80=144.

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Contents LHUFLVH%LNHV Corporate Headquarters International OfficesFCC Warning Possible Radio / Television Interference Table of Contents C9i C7i Getting Started Important Safety InstructionsSave These Instructions for Future Reference Consignes DE Sécurité Importantes Conserver CES Instructions Pour Tout Usage UltérieurWhere to Place the Lifecycle Exercise Bike SetupHOW to Stabilize the Lifecycle Exercise Bike HOW to Adjust the Seat HOW to Adjust the Pedal Straps Starting UP the Bike ConsoleDisplay Console Display Console OverviewDisplay Console Descriptions Accessory Tray Standard on the C9I, Optional on the C7I RPM Revolutions Per Minute the pedaling speed or rateWHY Heart Rate Zone Training EXERCISE? Heart Rate Zone TRAINING + ExerciseLifepulse Digital Heart Rate Sensors Model C9i only Heart Rate MonitoringPolar Heart Rate Chest Strap Workouts Workout OverviewsUsing the Workouts Selecting and Using Quick StartTo Begin ANY Workout Selecting a WorkoutLifecycle Exercise Bike Workout Setup Steps Selecting and Adjusting the Intensity LevelEntering AGE Entering TimeWorkout Descriptions Random ManualSport Training EZ ResistanceFAT Burn CardioHeart Rate Hilltm Workout Heart Rate Intervaltm WorkoutExtreme Heart Ratetm Workout Watts C9i onlyAerobics Trainer C9i only Editing Settings for Workouts Saved Under MY Workouts Using a Workout Saved Under MY WorkoutsMY Workouts Internal Settings Optional SettingsEntering and Using the Optional Settings Feature Setting Default Value DescriptionService and Technical Data Preventative Maintenance TipsPreventative Maintenance Schedule Troubleshooting the Heart Rate Chest StrapTroubleshooting the Lifepulse System Sensors C9I only Heart Rate Reading is Erratic or Absent EntirelyHOW to Obtain Product Service Specifications C9i Lifecycle Exercise Bike SpecificationsC7i Lifecycle Exercise Bike Specifications M051-00K63-B011