4.3 WORKOUT DESCRIPTIONS
QUICK START
QUICK START is the fastest way to begin exercising, and it bypasses the steps of selecting a specif-
ic workout program. The intensity level for the workout is set automatically and remains the same
unless manually changed. To change the level and stay in the Workout Progress screen, press the
UP or DOWN ARROW KEYS on the Control Panel, corresponding to the LEVEL button. Level can
also be changed by touching the LEVEL button on the Touchscreen Display, and then changing the
level using the arrow buttons or the numeric keypad and pressing ENTER.
For METs, Watts, Calories Burned, and Calories per Hour to be computed and displayed during a
workout, select the ENTER WEIGHT button which is required to calculate these values. Using the
ARROW KEYS, increase or decrease the displayed weight to the correct value, or enter weight using
the NUMERIC keypad, and press ENTER to register.
MANUAL
The MANUAL program sets an intensity level that does not change automatically. While the work-
out is in progress, increase or lower the intensity level as desired, using the arrow keys.
RANDOM
The RANDOM program creates a terrain of hills and valleys that varies with each workout. More
than one million different patterns are possible. Because workout levels are greater in this work-
out than in the HILL workout, it is recommended that the RANDOM workout be set one or two
levels lower than the workout level which would normally be selected in the HILL workout.
FAT BURN
The FAT BURNworkout is designed to maintain a user’s heart rate at 65 percent of the theoretical
maximum†for optimal results. Throughout the workout, the user wears a Polar heart rate chest strap
or grips the Lifepulse system sensors. If the user is not wearing a chest strap or grasping the sen-
sors, the WORKOUT PROFILE window displays a heart shape, and the display prompts the user to
grip the sensors. The console continuously monitors and displays the heart rate, adjusting the intensi-
ty level of the Total Body Trainer 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 cal-
culated at 80 percent of the theoretical maximum. The user wears a chest strap or grips the
Lifepulse system sensors.The higher target promotes cardiovascular improvement by placing a
heavier workload on the heart muscle.
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†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). A40-year-old user's recommended
THR for the FAT BURNworkout is 117, or 65 percent of the maximum, so the equation would be (220-40)*.65 = 117.
** Target Heart Rate (THR) is a percentage of the theoretical maximum (HRmax). A40-year-old user's recommended THR
for the CARDIOworkout is 144, or 80 percent of the maximum; so the equation would be (220-40)*.80 = 144.