Life Fitness 8975101 REV B-2 instruction

8. Heart Rate Hill Workout (Experienced – Fit)

*Chest strap must be worn to execute the workout.

Access: This workout can be started by using the navigation keys to scroll to the HEART RATE HILL workout profile and pressing

ENTER.

Description: The user must wear a chest strap for this workout to adequately operate. This program only uses resistance or incline adjustments to increase and decrease heart rate. HEART RATE HILL has a series of three hills and three valleys where the dura- tion of the hills and valleys is determined by the user’s heart rate.

After the warm-up, the intensity of the workout increases until the user reaches 70% of their max heart rate, which is the first hill.

Once the user reaches 70% of their max heart rate, the program will hold the intensity level for 1 minute. When the hill is completed, the program reduces the intensity and target heart rate goal to 65% of their max heart rate to simu- late a valley or recovery period. Once the user’s heart rate drops to 65% of their max heart rate, the program will keep them at 65% for 1 minute.

Next the program will increase intensity until the user reaches 75% of their maximum heart rate, this is the second hill followed by a valley with the target heart rate of 65%. Finally the third hill increases intensity until the user reach- es 80% of their max heart rate, 80% is then held for 1 minute followed by the final 65% valley. At the end of the dura- tion of hills and valleys, the workout enters a cooldown phase. Note that if the user does not reach a heart rate goal after five minutes, the message center displays a prompt to increase or decrease speed (for treadmills) or resistance (for bikes and cross-trainers), depending on whether the workout is in a hill or valley phase. The program does not proceed to a new heart rate goal until the user reaches the current goal.

Goal: The design intent of the HEART RATE HILL workout was to develop a program that adapts to the user’s fit- ness level. As a user becomes more fit, they encounter additional hills and valleys in the same workout duration. This is because the heart rate is recovering more quickly during valleys.

9. Heart Rate Interval Workout (Experienced – Fit)

*Chest strap must be worn to execute the workout.

Access: This workout can be started by using the navigation keys to scroll to the HEART RATE INTERVAL workout profile and pressing ENTER.

Description: The user must wear a chest strap for this workout to

adequately operate. This program only uses resistance (bikes and cross-trainers)or incline (treadmills) adjustments to increase and

decrease heart rate. This program alternates between a hill that brings the target heart rate up to 80% of the user’s heart rate max

and a valley that brings the target heart rate down to 65% of the user’s heart rate max.

After the warm-up, the intensity of the workout increases until the user reaches 80% of their heart rate max, which is the first hill. Once the user reaches a target heart rate of 80%, the program will hold the intensity level for 3 minutes. When the hill is completed the program creates a valley, reducing the intensity until a target heart rate of 65% is reached.

This sequence continues for all three hills and valleys. At the end of the duration of hills and valleys, the workout enters a cooldown phase. Note that if the user does not reach a heart rate goal after five minutes, the message cen- ter displays a prompt to increase or decrease speed (for treadmills) or resistance (for bikes and cross-trainers), depending on whether the workout is in a hill or valley phase. The program does not proceed to a new heart rate goal until the user reaches the current goal.

Goal: The design intent of the HEART RATE INTERVAL workout was to develop a program that adapts to the user’s fitness level and is more challenging than the HEART RATE HILL workout. As a user becomes more fit, they encounter additional hills and valleys in the same workout duration. This is because their heart rate is recovering more quickly during valleys.