Life Fitness 90S, 93S 4.3 W ORKOUT D

ENDING WORKOUTS EARLY

To end a workout before the pre-set duration expires, press CLEARonce. The MESSAGE

CENTER then displays a workout summary, which includes the number or floors climbed, the

total calories burned and other statistics. Press CLEAR a second time, and the MESSAGE

CENTER displays “SELECT WORKOUT USING ARROW KEYS OR PRESS QUICK START”

for a new workout.

4.3 WORKOUT DESCRIPTIONS

QUICK START

QUICK START is the fastest way to begin exercising, and it bypasses the steps of selecting a

specific workout. The intensity level for the workout is set automatically and remains the same

unless manually changed. To change the level press the UPor DOWN ARROW keys. If the

CALORIES PER HOUR display is enabled, the MESSAGE CENTER displays “ENTER

WEIGHT”, which is required to calculate this ratio. Using the ARROW KEYS, increase or

decrease the displayed weight to the correct value.

FAT BURN

The FAT BURNworkout is designed to maintain a user’s heart rate at 65 percent of the theoreti-

cal maximum rate†for optimal results. Throughout the workout, the user wears a chest strap.

The console continuously monitors and displays the heart rate, adjusting the intensity level of the

Life Fitness stairclimber to reach and maintain 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 BURN; 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. The user wears a chest strap.

HILL

The Life Fitness-patented HILL workout offers a variety of configurations for interval training.

Intervals are periods of intense aerobic exercise separated by regular periods of lower-intensity

exercise. The WORKOUT PROFILE window represents these high and low intervals as columns of

light, which together have the appearance of hills and valleys. The computerized interval training

workout has been scientifically demonstrated to promote greater cardio-respiratory improvement

than steady-pace training.

†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 BURNworkout is 117. This workout targets 65 percent of the maximum, so the equation would be (220-40)*.65=117.

A20-year-old user’s THR is 130, so the equation would be (220-20)*.65=130.