Life Fitness M051-00K39-A196 operation manual WHY Heart Rate Zone Training EXERCISE?

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3HEART RATE ZONE TRAINING®

3.1WHY HEART RATE ZONE TRAINING® EXERCISE?

Research shows that maintaining a specific heart rate while exercising is the optimal way to monitor the intensity of a workout and to achieve maximum results. That is the idea behind the Life Fitness Heart Rate Zone Training® approach to exercise.

Zone Training identifies an exerciser's ideal heart rate range, or zone, for burning fat or increasing cardiovascular fitness. The zone is a percentage of the theoretical maximum (HRmax), and its value depends on the workout. The maximal heart rate formula is defined by the American College of Sports Medicine's "Guidelines for Exercise Testing and Prescription", 8th Edition, 2010. HRmax equals to 206.9 minus the total of 0.67 multiplied by a person’s age.

HR Max = 206.9 - (0.67 * age)

The Life Fitness Lifecycle exercise bike features exclusive workouts designed to take full advantage of the benefits of Heart Rate Zone Training+ exercise:

• FAT BURN

• HEART RATE HILLTM

• EXTREME HEART RATETM

• CARDIO

• HEART RATE INTERVALTM

 

Each workout offers different benefits, as discussed in Section 4 The Workouts.

Note: Consulting a fitness trainer is recommended for defining specific fitness goals and designing a workout program.

To change the target heart rate during a workout use the ARROW keys. To switch between programs during a workout, use the CHANGE WORKOUTS key.

The Heart Rate Zone Training® workout programs measure heart rate. Wear the optional Polar® telemetry heart rate chest strap, or grip the LifepulseTM sensors, to enable the bike’s on-board computer to monitor the heart rate during a workout. The computer automatically adjusts the resistance level to maintain the target heart rate based on the actual heart rate.

Age

Theoretical Maximum

65%

80%

Heart Rate

(Fat Burn)

(Cardio)

 

10

200

130

160

 

 

 

 

20

194

126

155

 

 

 

 

30

187

121

149

 

 

 

 

40

180

117

144

 

 

 

 

50

173

113

139

 

 

 

 

60

167

108

133

 

 

 

 

70

160

104

128

 

 

 

 

80

153

100

123

 

 

 

 

90

147

95

117

 

 

 

 

99

141

91

112

 

 

 

 

Note: Reference the above chart for Theoretical Maximum Heart Rates and Target Heart Rates.

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Contents Club Series Recumbent Lifecycle Exercise Bike Cslr Corporate Headquarters International OfficesTable of Contents Class HA Home Domestic use Club Series Recumbent Lifecycle Exercise Bike Cslr Important Safety Instructions Getting StartedConsignes DE Sécurité Importantes 1POINT DE DépartConservez CES Instructions Pour Usage Ultérieur Setup HOW to Adjust the Pedal Straps Location of Service Ports Console Overlay Console Overlay OverviewConsole Overlay Descriptions RPM Revolutions per Minute the pedaling speed or ratePage Ipod Keypad Reading Rack and Bottle Holder WHY Heart Rate Zone Training EXERCISE? Heart Rate Zone TrainingFAT Burn Heart Rate Hill TM Cardio Heart Rate Interval TMHeart Rate Monitoring Optional Polar Telemetry Heart Rate Chest Strap Workouts Workout OverviewsAIR Force Physical Readiness Test PRT U.S. Military Using the Workouts Selecting and Adjusting the Intensity Level Steps to Setup Each Workout Quick Start Interval Extreme Heart Rate TMWorkout Descriptions Entry point Peak End pointHill 80% HRmax 144 BPM Extreme Heart Ratetm Mets Inactive Active Very Active 20-29 30-39 40-49 50-59 60+ Using MY Workouts Personal Programs MY WorkoutsTo view statistics for a stored workout To change settings for a stored workoutTo change a workout name Entering and Using the System Menu System MenuSystem Configuration Optional Settings Setting Default Value DescriptionService and Technical Data Preventive Maintenance TipsPreventive Maintenance Schedule Weekly Monthly BI-ANNUALLYMalfunction Probable Cause Corrective Action Ensure proper adherence Cation Timeout Use iPod controls to navigate HOW to Obtain Product Service / Serial Number Location Troubleshooting the Lifepulse System SensorsRecycling the Battery Specifications Life Fitness Cslr Lifecycle Exercise Bike SpecificationsWarranty Information Warranty Coverage Cslr Bike What is Covered
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