Life Fitness 9SI, 93SI specifications Workouts, Workout Overviews

4 THE WORKOUTS

4.1WORKOUT OVERVIEWS

This section lists the Life Fitness Stairclimber pre-programmed workouts. For more detailed infor- mation, see Section 4.2, titled Using the Workouts.

QUICK START is the fastest way to begin exercising, and it bypasses the steps involved in selecting a specific workout. Once QUICK START is selected, a constant-level workout begins. The intensity level does not change automatically.

FAT BURN (93Si only) is a lower-intensity workout for burning the body’s fat reserves. The user must wear a heart rate chest strap. The workout automatically adjusts the intensity level, based on the actual heart rate, to maintain the rate at 65 percent of the theoretical maximum.†

CARDIO (93Si only) 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 auto- matically adjusts the intensity level, based on the actual heart rate, to maintain the rate at 80 percent of the theoretical maximum.

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

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

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

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

WORKOUTS PLUS key :

AROUND THE WORLD is an interval-training workout in which the hills resemble scenes of various geographical areas.

KILIMANJARO is a Hill workout in which the intensity levels gradually incline toward one ulti- mate peak and then gradually decline.

INTERVAL is a Hill workout in which intensity levels rise and fall. The higher levels gradually incline toward a peak and then gradually decline.

CASCADES is a two-peak workout in which intensity levels gradually incline and decline.

SPEED TRAINING is a Hill workout in which the intensity level alternates between high and low levels very quickly to simulate a typical speed training workout.

FOOT HILLS is a rolling hill workout with low intensity levels.

FIT TEST measures cardiovascular fitness compared to other people of the same age and gender.

†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.

A 20-year-old user’s THR is 160, so the equation would be (220-20)*.80=160.

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