Life Fitness X3 5 user manual Extreme Heart Rate Workout Profile, Extreme Heart Ratetm Workout

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EXTREME HEART RATETM WORKOUT

This intense, varied workout is designed to help more experienced users break through fitness improvement plateaus. The workout alternates between two target heart rate goals as quickly as possible. The effect is similar to that of running sprints. When setting up the workout, the user enters a target heart rate. After a warm-up, the intensity gradually increases until the user reaches the 100 percent target heart rate goal. Then, that target rate is maintained for a stabilizing period. Afterward, the intensity decreases. When the heart rate falls to the 75 percent goal, it is maintained for another stabilizing period. The program repeats the alternating of intensity levels, continuing this pattern for the duration. See the chart below. The user must wear a wireless heart rate chest strap to enable the computer to monitor the heart rate.

EXTREME HEART RATE Workout Profile

*Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a 40-year-old user's THR for the HEART RATE INTERVAL workout is 144. This workout targets 80 percent of the maximum, so the equation would be (220-40)*.80=144. A 20-year-old user’s THR is 160, so the equation would be (220-20)*.80=160.

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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 Plug in the CROSS-TRAINER SetupWhere to Place the CROSS-TRAINER HOW to Stabilize the CROSS-TRAINERDisplay Console Overview Display ConsoleDisplay Console Descriptions CLEAR/PAUSE Page Reading Rack and Accessory Tray General Correct UsageMounting and Dismounting the CROSS-TRAINER Biomechanical GuidelinesBraking 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 Selecting the Difficulty Level or Target Heart Rate Selecting a WorkoutEntering a Duration Entering AGEPausing 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