Life Fitness 95Xe T 4) ENTERING WORKOUT VALUES

The Time in Zone goal enhances a heart rate workout by setting a certain duration within the

target heart rate* as a workout goal. The program automatically alters the resistance to maintain

a pace that will meet that objective within that duration. Once the objective is met, the workout

automatically goes into a Cooldown Phase. To use the Time In Zone Goal feature:

1. Select either FAT BURN,CARDIO, or any of the Zone Training workouts including HEART

RATE HILL, HEART RATE INTERVAL, orEXTREME HEART RATE.

2. In the Goal Time setup screen, choose TIME IN ZONE, enter the desired amount of time, and

select ENTER.

3. Finish the setup steps for the selected workout.

4. Begin the workout.

NOTE: Time in Zone is directly correlated to fitness level. Since the program will continue to

increase resistance until the goal is met, it may be wise to start low and work towards a higher

goal. Choose COOLDOWN at any time, to exit the workout and immediately enter a Cooldown

Phase.

For help setting Time in Zone goals, consult a personal trainer. For more information on Heart

Rate Zone Training, see Section 3.1 Why Heart Rate Zone Training?

When prompted, use the ARROW keys to increase or decrease the displayed intensity level or tar-

get heart rate* to the desired value, or choose the desired value with the NUMERIC KEYPAD,and

press ENTER. Adjust the level as needed or desired during the workout.

• Intensity level: The Total Body Trainer provides a selection of 26 intensity levels (0 to 25). The

resistance is independent of speed. The Workout Profile Window displays the levels of intensi-

ty in a workout-in-progress as proportional columns. The height of the column furthest to the

left is proportional to the current level of intensity. Selecting a low intensity level at first is rec-

ommended. As physical conditioning improves, the levels can increase.

• Target heart rate:Programs that calculate a target heart rate* base this number on the age of the

user and the type of workout. The user accepts or adjusts the rate when setting up the workout.

During the workout itself, the program reads the heart rate, which is transmitted via the Polar

heart rate chest strap or the Lifepulse system sensors; and it uses this data to adjust the resis-

tance. Manually raising the rate increases the intensity of the cardiovascular exercise.

4) ENTERING WORKOUT VALUES

AGE: When prompted to enter Age, use the ARROW KEYS to increase or decrease the dis-

played age to the correct value, or key in the correct value with the NUMERIC KEYPAD,and

press ENTER.

Total Body Trainer workout programs that set a target heart rate* zone first calculate the user’s

theoretical maximum heart rate† by subtracting the user’s age from the number 220. The pro-

grams then calculate the target zone as a percentage of the theoretical maximum.

WEIGHT: Select weight and press enter. Entering an accurate weight allows for a more accurate

calorie calculation and for Watts and METs to be computed and displayed.

GENDER: Select gender and press enter. (Only used for the Fitness Testing workouts)

†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.