Classic Workouts

4.3WORKOUT DESCRIPTIONS

QUICK START

QUICK START is the fastest way to begin exercising. It bypasses the steps of selecting a specific workout program. On the home screen, press the QUICK START button. The workout begins at an intensity level that remains the same unless manually changed. 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.

MANUAL

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

RANDOM

The RANDOM program creates a terrain of hills and valleys that varies with each workout. More than one million differ- ent patterns are possible.

HILL

The Life Fitness-patented HILL workout offers a variety of configurations for interval training. Intervals are periods of intense cardiovascular exercise separated by regular periods of lower-intensity exercise. The CLASSIC PROFILE WIN- DOW represents these high and low intervals as columns of light, which together have the appearance of hills and val- leys. The computerized interval training workout has been scientifically demonstrated to promote greater cardiorespirato- ry improvement than steady-pace training.

The HILL workout goes through four phases, each marked by different intensity levels. The CLASSIC PROFILE WIN- DOW displays the progress of these phases. As noted in the descriptions below, the heart rate should be measured at two stages in the workout to gauge its effectiveness. Wear the chest strap or continuously grip the LifepulseTM handles. The Message Area does not display a request for a heart rate measurement, as it does with CARDIO, FAT BURN and the HEART RATE ZONE TRAINING programs.

1Warm-upis a phase of low, gradually rising resistance, which brings the heart rate into the lower end of the target zone and increases respiration and blood flow to working muscles.

2Plateau increases the intensity slightly, and keeps it steady, to bring the heart rate to the low end of the target zone. Check the heart rate at the end of this phase.

3Interval Training is a series of increasingly steeper hills, alternating with valleys, or stints of recovery. The heart rate should rise to the high end of the target zone. Check the heart rate at the end of this phase.

3Cool-downis a low-intensity phase that allows the body to begin removing lactic acid, and other exercise by-prod- ucts, which build up in muscles and contribute to soreness.