Life Fitness SR70 user manual Workout Overviews, Using the Workouts

4THE WORKOUTS

4.1WORKOUT OVERVIEWS

This section lists the exercise bike’s pre-programmed workouts. For more detailed information, see Section 4.2, titled Using the Workouts.

QUICK START is the fastest way to begin exercising, and it bypasses the steps involved in selecting a specific workout program. After the QUICK START key is pressed, a constant-level workout begins. The intensity level does not change automatically.

HILL is an interval-training workout combining “hills” and “valleys” of different intensity levels, which is proven to provide effective, time-efficient cardiovascular results.

RANDOM is an interval training workout of constantly changing intensity levels that occur in no regular pattern or pro- gression.

MANUAL is a workout in which the intensity level does not change automatically.

OUTDOOR TRAINING simulates an outdoor cycling terrain by setting different hills, or intensity levels, throughout the course.

GRADUAL HILL features a gradual, subtle increase in resistance, lowering perceived exertion. A peak in resistance is followed by an equally subtle decrease in resistance.

FAT BURNER is a low-intensity workout for burning the body’s fat reserves. The user must grasp the hand pulse sensors or wear a telemetry heart rate chest strap. The workout program automaticaly adjusts the intensity level, based on the actual heart rate, to maintain the rate at 65 percent of the theoretical maximum†.

CARDIO is a higher intensity workout for more fit users, emphasizing cardiovascular benefits and maximum fat burning. The user must grasp the hand pulse sensors or wear a telemetry heart rate chest strap. The workout program automatically adjusts the intensity level, based on the actual heart rate, to maintain the rate at 80 percent of the theoretical maximum.

CARDIO HILL consists of three hills that target three heart rate goals: The first hill brings the heart rate to 90 percent of the tar- get rate*. The second hill increases the rate to 95 percent. The third hill matches the target heart rate. The valley always is defined as 85 percent of the target. The user must grasp the hand pulse sensors or wear a telemetry heart rate chest strap.

CARDIO INTERVAL alternates between a hill, which brings the heart rate up to the target rate, and a valley, which brings the heart rate down to 90 percent of the target. The user must grasp the hand pulse sensors or wear a telemetry chest strap.

CARDIO ENDURANCE alternates between two target heart rate goals as quickly as possible. The effect is similar to that of running sprints. The user must grasp the hand pulse sensors or wear a telemetry heart rate chest strap.

MY WORKOUTS is not a workout program but a feature that allows the user to pre-set up to four workouts with personal setup information, such as age, time duration, or level, and then store the workouts in the console memory. These workouts are accessed with an ARROW key. See Section 4.4, titled My Workouts Personal Programs, for information on setting up and using these workouts.

4.2USING THE WORKOUTS

Different workouts require different setup steps. See the chart titled Exercise Bike Workout Set-up Steps, which appears later in this section, for a quick glance at the steps for setting up any workout. This section provides details on the steps themselves.

TO BEGIN ANY WORKOUT

Simply start pedaling to activate the console. The MESSAGE CENTER displays the prompt: “SELECT WORKOUT USING ARROW KEYS OR PRESS QUICK START”. If it displays a different message, press the CLEAR key twice rapidly.

SELECTING QUICK START

QUICK START is the fastest way to begin exercising, and it bypasses the steps involved in selecting a specific workout. Simply press the QUICK START key to begin a constant-level workout begins. As with a MANUAL workout, the intensity level for does not change automatically.

†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 CARDIO 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.

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