Life Fitness M051-00K39-A167 operation manual Workout Descriptions, Quick Start

4.3WORKOUT DESCRIPTIONS

QUICK START

QUICK START is the fastest way to begin exercising, and it bypasses the steps of selecting a specific workout program. The intensity level for the workout is set automatically and remains the same unless manually changed. To change the level, press the UP or DOWN ARROW keys or use the NUMERIC keypad to enter a higher or lower level number. If the METS display is enabled, the MESSAGE CENTER displays “ENTER WEIGHT”, which is required to calculate this value. Using the ARROW KEYS, increase or decrease the displayed weight to the correct value, or enter the weight using the NUMERIC keypad.

FAT BURN

The FAT BURN workout is designed to maintain a user’s heart rate at 65 percent of the theoretical maximum† for optimal results. Throughout the workout, the user wears a Polar heart rate chest strap or grips the Lifepulse system sensors. If the user is not wearing a chest strap, the WORKOUT PROFILE window displays a heart shape, and the MESSAGE CENTER displays a prompt to grip the sensors. The console continuously monitors and displays the heart rate, adjusting the intensity level of the Lifecycle exercise bike to reach and maintain the target*. This system eliminates over- and under-training, and it maximizes the aerobic benefits of exercise by using the body's fat stores for fuel.

CARDIO

The CARDIO workout is virtually identical to FAT BURN; however the target heart rate is calculated at 80 percent of the theoretical maximum. The user wears a chest strap or grips the Lifepulse system sensors.The higher target promotes cardiovascular improvement by placing a heavier workload on the heart muscle.

HILL

The Life Fitness-patented HILL workout offers a variety of configurations for interval training. Intervals are periods of intense aerobic exercise separated by regular periods of lower-intensity exercise. The WORKOUT PROFILE window represents these high and low intervals as columns of light, which together have the appearance of hills and valleys. The computerized interval training workout has been scientifically demonstrated to promote greater cardio-respiratory improvement than steady- pace training.

Each HILL workout goes through four phases, each marked by different intensity levels. The WORKOUT PROFILE window displays the progress of these phases, as seen in the chart following these descriptions below. As noted in the descriptions, the heart rate should be measured at two stages in the workout to gauge its effectiveness. To do so, wear the Polar heart rate chest strap or continuously grip the Lifepulse system sensors. Note that the MESSAGE CENTER does not display a request for a heart rate measurement during a HILL workout.

1Warm-upis a phase of low, gradually rising resistance, which brings the heart rate into the lower end of the target zone and increases respiration and blood flow to working muscles.

2Plateau increases the intensity slightly, and keeps it steady, to bring the heart rate to the low end of the target zone. Check the heart rate at the end of this phase.

3Interval Training is a series of increasingly steeper hills, alternating with valleys, or stints of recovery. The heart rate should rise to the high end of the target* zone. Check the heart rate at the end of this phase.

4Cool-downis a low-intensity phase that allows the body to begin removing lactic acid, and other exercise by-prod- ucts, which build up in muscles and contribute to soreness.

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

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