Life Fitness Exercise Bike manual Heart Rate Hilltm Workout, Heart Rate Intervaltm Workout

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HEART RATE HILLTM WORKOUT

This program 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. After a warm-up, the workout progresses toward the first hill and heart rate goal. Once the user reaches 90 percent of the target heart rate, the hill continues for one minute. When the minute expires, the level decreases into a valley. Once the user’s heart rate falls to 85 percent of the target, 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. See the chart on the following page. Throughout the workout, the user must grasp the Lifepulse sensors (C9i only) or wear a Polar chest strap to enable the program to monitor the heart rate.

HEART RATE INTERVALTM WORKOUT

This program 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. After a warm-up, the workout progresses toward the first hill and heart rate goal. Once the goal is reached, the hill continues for three minutes. Then the level decreases into a valley. Once the 90 percent goal is reached, the valley continues for three minutes, after which the next hill begins. The user’s fitness level determines the number of hills and valleys encountered within the duration. Throughout the workout, the user must grasp the Lifepulse sensors (C9i only) or wear a Polar chest strap to enable the program to monitor the heart rate.

*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 OverviewsTo Begin ANY Workout Using the WorkoutsSelecting and Using Quick Start Selecting a WorkoutEntering AGE Lifecycle Exercise Bike Workout Setup StepsSelecting and Adjusting the Intensity Level Entering TimeWorkout Descriptions Random ManualFAT Burn Sport TrainingEZ Resistance 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 Entering and Using the Optional Settings Feature Internal SettingsOptional Settings Setting Default Value DescriptionService and Technical Data Preventative Maintenance TipsTroubleshooting the Lifepulse System Sensors C9I only Preventative Maintenance ScheduleTroubleshooting the Heart Rate Chest Strap 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
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