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. If the user does not wear a Polar heart rate chest strap during the work- out, the WORKOUT PROFILE window displays a heart shape. The console continuously monitors and displays the heart rate, adjusting the intensity level of the Lifecycle recumbent 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.

†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 FAT BURN workout is 117. This workout targets 65 percent of the maximum, so the equation would be (220-40)*.65=117.

LIFECYCLE EXERCISE BIKE WORKOUT SETUP STEPS

QUICK START

Press QUICK START Begin workout

RANDOM

Select RANDOM

Enter time

Select level

Begin workout

MANUAL

Select MANUAL

Enter time

Select level

Begin workout

HILL

Select HILL Enter time Select level Begin workout

FAT BURN* Select FAT BURN Enter time Enter age Accept THR** Begin workout

CARDIO* Select CARDIO Enter time Enter age Accept THR Begin workout

HEART RATE HILL (93R only)*

Select HR HILL

Enter time

Enter age

Accept THR

Begin workout

HEART RATE INTERVAL (93R only)*

Select HR INTERVAL appears

Enter time Enter age Accept THR Begin workout

EXTREME HEART

RATE (93R only)*

Select EXTREME HR Enter time

Enter age Accept TH Begin workout

WATTS (93R only)

Press WORKOUTS PLUS repeatedly until WATTS appears; press ENTER

Enter time

Enter Watts goal value Begin workout

METS (93R only)

Press WORKOUTS PLUS repeatedly until METS appears; press ENTER

Enter time

Enter METs goal value Begin workout

AROUND THE

WORLD (93R ONLY)

Press WORKOUTS PLUS repeatedly until AROUND THE WORLD Appears; press ENTER

Enter time Select level Begin workout

KILIMANJARO (93R only)

Press WORKOUTS PLUS repeatedly until KILI- MANJARO appears; press ENTER

Enter time Select level Begin workout

INTERVAL (93R only)

Press WORKOUTS PLUS repeatedly until INTER- VAL appears; press

ENTER Enter time Select level Begin workout

CASCADES (93R only) Press WORKOUTS PLUS

repeatedly until CASCADES appears; press ENTER

Enter time Select level Begin workout

SPEED

TRAINING (93R only)

Press WORKOUTS PLUS repeatedly until SPEED TRAINING appears; press ENTER

Enter time Select level Begin workout

FOOT HILLS (93R only) Press WORKOUTS PLUS

repeatedly until FOOT HILLS appears; press

ENTER Enter time

Select level Begin workout

AEROBICS TRAINER (93R only)

Press WORKOUTS PLUS repeatedly

until AEROBICS TRAIN- ER appears; press

ENTER Enter time Select level Begin workout

FIT TEST**

Press PERSONAL TRAIN- ER repeatedly until FIT TEST appears;

press ENTER Enter weight Enter age Enter gender Enter level Begin workout

AIR FORCE PRT

Press PERSONAL TRAIN- ER repeatedly until AIR FORCE PRT appears; press ENTER

Enter weight Enter height Enter age Enter gender Answer prompt Begin workout

*This workout requires the user to wear the telemetry chest strap.

**Target Heart Rate (THR) is a percentage of the theoretical maximum. 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.