Selecting and Adjusting the Intensity Level

SELECTING AND ADJUSTING THE INTENSITY LEVEL

When prompted by the MESSAGE CENTER, use the ARROW keys to increase or decrease the displayed intensity level or target heart rate* to the desired value, or key in the desired value with the NUMERIC KEYPAD, and press ENTER. Adjust the level as needed or desired during the workout.

•Intensity level: The Life Fitness stairclimber provides a selection of 20 intensity levels. The step speed for Level 1, the easiest setting, is two floors per minute; the tiers of difficulty increase up to Level 20, with a step rate of 13 floors per minute. The intensity level appears in the WORKOUT PROFILE window as columns of light. Selecting a low intensity level at first is recommended. As physical conditioning improves, the levels can increase.

•Target heart rate: Stairclimber workouts that calculate a target heart rate base this number on the age of the user and the type of workout. The user accepts or adjusts the rate when set- ting up the workout. During the workout itself, the workout reads the heart rate, which is transmitted via the Lifepulse system sensors or the chest strap; and it uses this data to adjust the resistance. Manually raising the rate increases the intensity of the cardiovascular exer- cise.

SELECTING A GOAL TYPE

Workouts can be programmed to target certain type of goals other than the default time goal:

•Calories

•Distance

•Time in zone

The Calories Goal feature is designed to promote weight loss and weight control. The user sets a calorie goal during the workout setup. Once the goal is met, the workout automatically goes into a cool-down phase and ends afterward.To use this feature:

1.Press the PERSONAL TRAINER key when prompted to select a workout.

2.Continue to press the PERSONAL TRAINER key until the MESSAGE CENTER displays “CALORIES GOAL”.

3.Press ENTER.

4.Enter the desired calorie goal value.

5.Select any workout, except for AROUND THE WORLD, KILIMANJARO, INTERVAL, CASCADES, SPEED TRAINING, or FOOT HILLS.

6.Run through the set-up steps for the selected workout.

7.Begin the workout.

*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.