Life Fitness SR70 user manual Gradual Hill Workout Profile

OUTDOOR TRAININGTM WORKOUT

OUTDOOR TRAINING is based on a RANDOM workout profile with smoother transitions between hills and valleys. This workout simulates conditions of an outdoor cycling terrain.

During the workout setup, the chosen difficulty level corresponds to the baseline, or flat ground, for the workout. Any difficulty level above this baseline simulates pedaling uphill. Any difficulty level below the baseline simulates pedaling downhill.

GRADUAL HILL

In this workout, the gradual changes in resistance are extremely subtle, lowering perceived exertion. The changes in resistance also are independent of the user’s pedaling speed. The cardiovascular workout is effective, efficient, and enjoyable at the same time.

The workout consists of one hill. The user determines the height of the peak of this hill by selecting an intensity level during the setup. The higher the level selected, the higher the intensity at the entry point, which is the beginning of the workout, and the higher the intensity at the peak, which occurs after 75 percent of the workout is completed.

After the peak is reached, the resistance gradually returns to the same intensity level as that of the entry point. See the chart below.

GRADUAL HILL Workout Profile

0% Time	75% Time	100% Time
(Entry point)	(Peak)	(End point)

FAT BURNER

The FAT BURNER workout is designed to maintain a user’s heart rate at 65 percent of the theoretical maximum rate† for opti- mal results. Throughout the workout, the user grasps the hand pulse sensors or wears a telemetry heart rate chest strap. The console continuously monitors and displays the heart rate, adjusting the intensity level of the exercise bike to reach and main- tain 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.

CARDIO

The CARDIO workout is virtually identical to FAT BURNER; however the target heart rate is calculated at 80 percent of the theoretical maximum†. The higher target promotes cardiovascular improvement by placing a heavier workload on the heart muscle. hroughout the workout, the user grasps the hand pulse sensors or wears a telemetry heart rate chest strap.

†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 BURNER 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.

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