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 RECUMBENT 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 (9100 only)*

Select HR HILL

Enter time

Enter age

Accept THR

Begin workout

HEART RATE INTERVAL (9100 only)*

Select HR INTERVAL appears

Enter time Enter age Accept THR Begin workout

EXTREME HEART

RATE (9100 only)*

Select EXTREME HR Enter time

Enter age Accept TH Begin workout

WATTS (9100 only) Press WORKOUTS

PLUS repeatedly until WATTS appears; press ENTER

Enter time

Enter Watts goal value Begin workout

METS (9100 only) Press WORKOUTS

PLUS repeatedly until METS appears; press

ENTER Enter time

Enter METs goal value Begin workout

AROUND THE WORLD (9100 only)

Press WORKOUTS PLUS repeatedly until

AROUND THE WORLD Appears; press ENTER

Enter time Select level Begin workout

KILIMANJARO (9100 only)

Press WORKOUTS PLUS repeatedly until

KILIMANJARO appears; press

ENTER Enter time Select level Begin workout

INTERVAL (9100 only) Press WORKOUTS

PLUS repeatedly until INTERVAL appears; press ENTER

Enter time Select level Begin workout

CASCADES (9100 only)

Press WORKOUTS PLUS repeatedly until CASCADES appears; press ENTER

Enter time Select level Begin workout

SPEED

TRAINING (9100 only) Press WORKOUTS

PLUS repeatedly until

SPEED TRAINING appears; press

ENTER Enter time Select level Begin workout

FOOT HILLS (9100 only) Press WORKOUTS

PLUS repeatedly until

FOOT HILLS appears; press

ENTER Enter time

Select level Begin workout

AEROBICS TRAINER (9100 only)

Press WORKOUTS PLUS repeatedly until AEROBICS TRAINER appears; press ENTER

Enter time Select level 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.