Life Fitness LC8500 operation manual Workouts, Workout Overviews

4THE WORKOUTS

4.1WORKOUT OVERVIEWS

This section lists the Lifecycle recumbent bike’s pre-programmed workouts. For more detailed information, see Section 4.2, titled Using the Workouts. The following workouts are accessed with the ARROW keys.

QUICK START is the fastest way to begin exercising, and it bypasses the steps involved in selecting a specific workout program. After the QUICK START key is pressed, a constant-level workout begins. The intensity level does not change automatically.

HILL is an interval-training workout combining “hills” and “valleys” of different intensity levels, which is proven to provide effective, time-efficient cardiovascular results.

FAT BURN is a low-intensity workout for burning the body’s fat reserves. The user must wear a Polar heart rate chest strap. The workout program automaticaly adjusts the intensity level, based on the actual heart rate, to maintain the rate at 65 percent of the theoretical maximum†.

CARDIO is a higher intensity workout for more fit users, emphasizing cardiovascular benefits and maximum fat burning. The user must wear a Polar heart rate chest strap. The workout pro- gram automatically adjusts the intensity level, based on the actual heart rate, to maintain the rate at 80 percent of the theoretical maximum.

RANDOM is an interval training workout of constantly changing intensity levels that occur in no regular pattern or progression.

MANUAL is a workout in which the intensity level does not change automatically.

HEART RATE HILL (9100 only) consists of three hills that target three heart rate goals: The first hill brings the heart rate to 90 percent of the target rate*. The second hill increases the rate to 95 per- cent. The third hill matches the target heart rate. The valley always is defined as 85 percent of the target. The user must wear a Polar heart rate chest strap.

HEART RATE INTERVAL (9100 only) alternates between a hill, which brings the heart rate up to the target rate, and a valley, which brings the heart rate down to 90 percent of the target. The user must wear a Polar heart rate chest strap.

EXTREME HEART RATE (9100 only) alternates between two target heart rate goals as quickly as possible. The effect is similar to that of running sprints. The user mustwear a Polar heart rate chest strap.

†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.

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