Life Fitness 95R, 97C operation manual Hill + Workouts, Advanced Workouts

HILL + WORKOUTS

HILL PLUS

The Life Fitness patented HILL PLUS workouts give even more ways to vary interval training. Based on the same princi- ples as the HILL workout, Hill Plus workouts are customized to resemble different locations/training scenarios to add variety and challenge to Hill workouts

1)AROUND THE WORLD

An interval-training workout in which the hills resemble scenes of various geographical areas.

2)CASCADES

A two-peak workout in which intensity levels gradually increase and decrease.

3)FOOTHILLS

A rolling hill workout with low intensity levels.

5)KILIMANJARO

A Hill workout in which the intensity levels gradually incline toward one ultimate peak and then gradually decline.

ADVANCED WORKOUTS

FIT TEST

The Life Fitness Lifecycle Exercise Bike Fit Test program is another exclusive feature. The Fit Test workout estimates car- diovascular fitness and can be used to monitor improvements in endurance every four to six weeks. The user must grasp the hand sensors when prompted or wear a heart rate chest strap, as the test score calculation is based on a heart rate reading. The workout duration will be five minutes at the chosen resistance level. Immediately afterward, the console will take the user's heart rate reading, calculate a fitness score, and display the score in the Message Area.

The Fit Test is considered to be a submax VO2 (volume of oxygen) test. It gauges how well the heart supplies oxygenat- ed blood to the exercising muscles, and how efficiently those muscles receive oxygen from the blood. Physicians and exercise physiologists generally regard this test as a good measure of aerobic capacity.

To set up the Fit Test:

•Begin pedaling.

•Choose ADVANCED, FIT TEST.

•Go through the setup screens for the Fit Test, including weight, age and gender. Press ENTER after each selec- tion to record the entry. (Gender does not require selecting ENTER afterwards.)

•The setup screen for a workout level will appear. (ENTER LEVEL). Consult the following recommended fit test level chart for an appropriate effort level based on age, gender and activity level. Press ENTER after the selection.

•As the test continues, a message will prompt the user to maintain a pedaling rate between 60-80 rpm. The user must maintain this rate throughout the 5-minute test duration. After 16 seconds, if 60-80 rpm is not maintained, the fit test will automatically terminate.

After the five-minute FIT TEST is completed, a FIT TEST score will be displayed.

FIT TEST PROGRAM SUGGESTED EXERTION LEVELS

	Inactive	Active	Very Active
Exercise Bike	L 4-6 men	L 5-10 men	L 8-14 men
Fit Test Level	L 2-4 women	L 3-7 women	L 6-10 women

Suggested exertion levels should be used as a guideline for setting up the Fit Test program. The goal is to elevate the user’s heart rate to a level that is between 60%-85% of their theoretical maximum heart rate.

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