Life Fitness operation manual Extreme Heart Ratetm Workout 93X only

EXTREME HEART RATETM WORKOUT (93X ONLY)

This intense, varied workout is designed to help more experienced users to break through fitness improvement plateaus. The workout alternates between two target heart rates* as quickly as possi- ble. The effect is similar to that of running sprints. The user must wear a Polar chest strap through- out the workout.

When setting up the workout, the user enters a target heart rate. After a standard three-minute warm-up, the intensity increases, until the user reaches the target heart rate goal of 85 percent of the theoretical maximum† (HRmax). That target rate is maintained for a stabilizing period.

Then the intensity decreases. When the heart rate falls to the 65 percent of HRmax goal, it is maintained there for a stabilizing period. The program repeats the alternating of intensity levels, continuing this pattern throughout the duration. The program does not proceed to a new heart rate goal until the user reaches the current goal.

		85% HRmax		85% HRmax	85% HRmax
		Stabilizing Period	Stabilizing Period		Stabilizing Period
	Jog	Speed
	Warm-up				Cool Down
		65% HRmax		65% HRmax
		EXTREME HEART RATE Workout Profile
		153 BPM		153 BPM	153 BPM
		Stabilizing Period	Stabilizing Period		Stabilizing Period
	Jog	Speed	Jog		Jog
	118 BPM				118 BPM
			118 BPM		118 BPM
.	User Example 85 percent of theoretical maximum (HRmax) (40 year old / 153 recommended BPM)

†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). For example, a 40-year-old user's rec- ommended THR for the EXTREME HEART RATETM WORKOUT is 153. The workout program targets a standard 85 per-

cent of the maximum, so the equation would be (220-40)*.85 = 153.

24