Life Fitness operation manual Extreme Heart Ratetm Workout 93X only

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EXTREME HEART RATETM WORKOUT (93X ONLY)

This intense, varied workout is designed to help more experienced users to break through fitness improvement plateaus. The workout alternates between two target heart rates* as quickly as possi- ble. The effect is similar to that of running sprints. The user must wear a Polar chest strap through- out the workout.

When setting up the workout, the user enters a target heart rate. After a standard three-minute warm-up, the intensity increases, until the user reaches the target heart rate goal of 85 percent of the theoretical maximum(HRmax). That target rate is maintained for a stabilizing period.

Then the intensity decreases. When the heart rate falls to the 65 percent of HRmax goal, it is maintained there for a stabilizing period. The program repeats the alternating of intensity levels, continuing this pattern throughout the duration. The program does not proceed to a new heart rate goal until the user reaches the current goal.

 

 

85% HRmax

 

85% HRmax

85% HRmax

 

 

Stabilizing Period

Stabilizing Period

Stabilizing Period

 

Jog

Speed

 

 

 

 

 

 

 

 

 

Warm-up

 

 

 

Cool Down

 

 

65% HRmax

65% HRmax

 

 

EXTREME HEART RATE Workout Profile

 

 

153 BPM

 

153 BPM

153 BPM

 

 

Stabilizing Period

Stabilizing Period

Stabilizing Period

 

Jog

Speed

Jog

 

Jog

 

 

 

 

118 BPM

 

 

 

118 BPM

 

 

 

118 BPM

 

118 BPM

.

User Example 85 percent of theoretical maximum (HRmax) (40 year old / 153 recommended BPM)

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 (HRmax). For example, a 40-year-old user's rec- ommended THR for the EXTREME HEART RATETM WORKOUT is 153. The workout program targets a standard 85 per-

cent of the maximum, so the equation would be (220-40)*.85 = 153.

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Contents 93X, 90X Total Body Trainers International Offices Corporate HeadquartersPage Table of Contents 93X Getting Started Important Safety InstructionsConsignes DE Sécurité Importantes Point DE DépartSetup Display Console Overview Display ConsoleDisplay Console Descriptions Page Page Accessory Tray / Reading Rack Heart Rate Zone Training Exercise WHY Heart Rate Zone Training EXERCISE?Heart Rate Monitoring Workout Overviews WorkoutsUsing the Workouts Selecting a Workout Selecting a Workout Mode 93X only Total Body Trainer Workout Setup Steps Workout Descriptions Hill SIX PRE-SET Workouts 93X only Heart Rate Hilltm 93X only Heart Rate Intervaltm 93X only Extreme Heart Ratetm Workout 93X only CROSS-TRAIN Aerobics Entering and Using the Optional Settings Feature Optional SettingsPreventive Maintenance Tips Service and Technical DataTroubleshooting the Polar Heart Rate Chest Strap Preventive Maintenance ScheduleHOW to Obtain Product Service Life Fitness 93X FIT Stridetm Total Body Trainer SpecificationsConsole Life Fitness 90X FIT Stridetm Total Body TrainerLife Fitness World Headquarters