Workout Descriptions, FAT Burn | Life Fitness 95SI manual

4.3WORKOUT DESCRIPTIONS

QUICK START

QUICK START is the fastest way to begin exercising, and it bypasses the steps of selecting a specific workout. The intensity level for the workout is set automatically and remains the same unless manual- ly 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 CALORIES PER HOUR 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 grasps the Lifepulse system sensors or wears a chest strap. 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 grasp the sensors. The console continuously monitors and displays the heart rate, adjusting the intensity level of the Life Fitness stairclimber to reach and maintain the target*. This system eliminates over- and under-train- ing, 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 calcu- lated at 80 percent of the theoretical maximum. The user grasps the Lifepulse system sensors or wears a chest strap throughout the CARDIO workout.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, continuously grasp the Lifepulse system sensors, or wear the chest strap . 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.

†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. A 20-year-old user’s THR is 130, so the equation would be (220-20)*.65=130.