Life Fitness CU300, CR300 user manual Workout Descriptions

PAUSING WORKOUTS

To pause a workout, press the CLEAR/PAUSE key. Pedalling must not cease. PAUSE will eliminate resistance during the pause duration. To continue the workout, press the ENTER key.

INITIATING AN EARLY COOL-DOWN

Workouts end automatically in a Cool Down mode, which lowers the intensity level. Press the COOL DOWN key at any desired point during a workout to go immediately into Cool Down mode. In this phase of a workout the body begins to remove lactic acid and other accumulated by-products of exercise, which build up in muscles during a workout and contribute to muscle soreness. The console automatically adjusts each workout’s Cool Down level according to the individual user’s performance. Each additional time the user presses the COOL DOWN key, the resistance level shortens by half. It is possible to change the Cool Down duration by pressing the TIME ARROW keys.

ENDING WORKOUTS EARLY

To end a workout before the pre-set duration expires, press CLEAR/PAUSE key three times. The MESSAGE CENTER dis- plays “SELECT WORKOUT PROFILE OR PRESS QUICK START” for a new workout.

4.3WORKOUT 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 UP or DOWN ARROW keys. If the CALORIES PER HOUR display is enabled, the MESSAGE CENTER dis- plays ENTER WEIGHT, which is required to calculate this ratio. Using the ARROW KEYS, increase or decrease the dis-

played weight to the correct value.

HILL

The HILL workout features intervals of intense aerobic activity separated by intervals of lower-intensity. Interval training has been scientifically demonstrated to yield greater cardiorespiratory improvement than steady-pace training.

During the Hill workout the difficulty level of intervals increases gradually, as the profile diagram below illustrates.

†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 CARDIO workout is 144. This workout targets 80 percent of the maximum, so the equation would be (220-40)*.80=144. A 20-year-old user’s THR is 160, so the equation would be (220-20)*.80=160.

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