Workouts, Workout Overviews | Life Fitness 95R, 97C instruction

4 THE WORKOUTS

4.1WORKOUT OVERVIEWS

The following workouts are preprogrammed for the Engage LCD console on the 97C, 95C, and 95R Lifecycle Exercise Bikes.

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. To change the level, use the LEVEL ARROW keys or the NUMERIC KEYPAD to enter a higher or lower level number. After the workout has been in progress for one minute, the touch screen displays “ENTER WEIGHT FOR METS DISPLAY”. Press this button and use the numeric keypad or the UP and DOWN arrows to enter weight. Weight must be entered for METs to be computed and displayed.

CLASSIC WORKOUTS

CLASSIC WORKOUTS are workouts in which intensity levels increase and decrease in set patterns. The following work- outs may be accessed with this button:

MANUAL is a constant effort workout in which the user can change resistance level or speed at any time.

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

HILL is an interval training workout. Intervals are periods of intense aerobic exercise separated by regular periods of lower-intensity exercise.

AEROBICS is a workout that prompts the user to switch continuously between a high and low pedaling speeds. The speed intervals alternate in a pattern that promotes a build-up in the intensity of the workout, followed by a build-down in intensity.

HEART RATE + WORKOUTS

HEART RATE + workouts are workouts in which intensity levels increase and decrease in set patterns. The following workouts may be accessed with this button:

FAT BURN is a low-intensity workout for burning a higher percentage of calories from fat. The user must wear a heart rate chest strap or grasp the Lifepulse system sensors continuously. The workout program automatically 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, maximizing cardiovascular benefits and total calories burned. The user must wear a heart rate chest strap or grasp the Lifepulse system sensors continuously. 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†.

HEART RATE HILL takes the user through three different hills based on the target heart rate*. The user wears a heart rate chest strap, or grasps the Lifepulse sensors continuously.

HEART RATE INTERVAL alternates between a hill and a valley based on the target heart rate*. The user wears a heart rate chest strap, or grasps the Lifepulse sensors continuously.

EXTREME HEART RATE is an intense workout for more experienced users. It is designed to get the heart rate up and down as quickly as possible. The user wears a heart rate chest strap, or grasps the Lifepulse sensors continuously.

†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 (HRmax). A 40-year-old user’s recommended THR for the HEART RATE HILL and HEART RATE INTERVAL workouts is 144, or 80 percent of the maximum; so the equation would be (220-40)*.80=144.