Life Fitness 93X operation manual Workouts, Workout Overviews

4 THE WORKOUTS

4.1WORKOUT OVERVIEWS

This section lists the Total Body Trainer’s pre-programmed workouts. For more detailed information, see Section 4.2, titled Using the Workouts. The following workouts are accessible via the ARROW keys.

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

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

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

FAT BURN is a low-intensity workout for burning the body’s fat reserves. The user must 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 wear a heart rate chest strap. The workout program automati- cally adjusts the intensity level, based on the actual heart rate, to maintain the rate at 80 percent of the theoretical maximum.

HEART RATE HILL (93X only) takes the user through three different hills based on the target heart rate*. The user must wear a heart rate chest strap.

HEART RATE INTERVAL (93X only) alternates between a hill and a valley based on the target heart rate. The user must wear a heart rate chest strap.

EXTREME HEART RATE (93X only) alternates between two target heart rate goals as quickly as possible. The effect is similar to that of running sprints. The user must wear a heart rate chest strap.

CROSS-TRAIN AEROBICS (accessible via the WORKOUTS PLUS key on the 93X) simulates the experience of working with a personal trainer. The MESSAGE CENTER displays prompts at different times to emphasize pushing, pulling, total body, lower body, speed changes, and for- ward/reverse motion. This versatile workout promotes maximum cross-training benefits.

CROSS-TRAIN REVERSE (accessible via the WORKOUTS PLUS key on the 93X) continuously alternates five minutes of forward motion with two minutes of backward motion to cross-train different muscle groups.

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

The following workouts, available on the 93X model, are accessed by pressing the

†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 HEART RATE HILL workout is 144. This workout targets 80 percent of the maximum, so the equation would be (220-40)*.80=144.

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