Life Fitness X3 5 user manual Manual, Hill

Page 25

MANUAL

The MANUAL workout has no automatic resistance changes. While the workout is in progress, increase or lower the intensity level as desired, using the arrow keys.

HILL

The HILL workout features intervals of intense aerobic activity separated by intervals of lower-intensity. Interval training has been scientifically demonstrated to yield greater cardiorespiratory improvement than steady-pace training.

During the Hill workout the difficulty level of intervals increases gradually, as the profile diagram below illustrates.

Each workout session includes the following phases:

1 Warm-upgradually brings the heart rate into the lower portion of the tar- get heart rate zone, increasing respiration and blood flow to working muscles.

2Plateau increases the heart rate to bring it within the target zone. To check the heart rate grasp the handpulse sensors or wear the wireless heart rate chest strap.

3Interval Training is a series of hills and valleys. During this portion of the workout, the user is confronted with

a series of successively steeper hills, each separated from the next by a valley or recovery period. Again, check the heart rate to ensure that it has remained within the target zone.

4Cool-downallows the body to begin removing accumulated by-products of exercise, such as lactic acid, which build up in muscles during a workout and contribute to muscle soreness.

Effort and recovery periods are simulated on the display console by columns of red lights in the workout Profile window. Each column represents one interval and 20 intervals make up a workout. The columns move from right to left during the workout. The higher the column, the higher the resistance. The intervals are all of equal length, and interval duration depends on the overall duration of the workout.

24

Page 24 Page 26
Image 25
Page 24 Page 26
Contents E R M a N U a L International Offices Corporate HeadquartersPage Table of Contents My WorkoutsTM Personal Programs X35 Getting Started Important Safety InstructionsSave These Instructions for Future Reference Where to Place the CROSS-TRAINER SetupHOW to Stabilize the CROSS-TRAINER Plug in the CROSS-TRAINERDisplay Console Overview Display ConsoleDisplay Console Descriptions CLEAR/PAUSE Page Reading Rack and Accessory Tray Mounting and Dismounting the CROSS-TRAINER Correct UsageBiomechanical Guidelines GeneralBraking Resistance Reverse Motion Total BodyHeart Synctm Exercise Programs WHY Heart Sync WORKOUTS?Wireless Heart Rate Chest Strap Workout Overviews WorkoutsConsole after starting the workout To Begin ANY Workout Using the WorkoutsSelecting Quick Start Entering a Duration Selecting a WorkoutEntering AGE Selecting the Difficulty Level or Target Heart RatePausing Workouts Ending Workouts Early Initiating AN Early COOL-DOWNWorkout Descriptions Cross Trainer Workout Setup StepsQuick Start Hill ManualSports Training Workout RandomEZ Resistance Lower Body Total BodyCardio FAT BurnHeart Rate Hilltm Workout Heart Rate Hill Workout ProfileHeart Rate Intervaltm Workout Heart Rate Interval Workout ProfileExtreme Heart Ratetm Workout Extreme Heart Rate Workout ProfileMY Workoutstm Personal Programs Using a Workout Saved Under MY WorkoutsEditing MY Workouts and Viewing Statistics Changing a workout name Entering and Using the Optional Settings Feature Optional SettingsOptional Settings Preventative Maintenance Tips Service and Technical DataTroubleshooting the Wireless Heart Rate Chest Strap Preventative Maintenance ScheduleHeart Rate Reading is Erratic or Absent Entirely Heart Rate Reading is Erratic or Extremely High HOW to Obtain Product Service What is Covered Warranty InformationWhat YOU Must do Model Lifetime Years Console SpecificationsWorkouts Assembled Dimensions F E F I T N E S S . C O M
Top Page Image Contents