Life Fitness M051-00K39-A167 operation manual Workouts, Workout Overviews

4 THE WORKOUTS

4.1WORKOUT OVERVIEWS

This section lists the Lifecycle exercise bike’s pre-programmed workouts. For more detailed information, see Section 4.2, titled Using the Workouts.

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

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.

FAT BURN is a low-intensity workout for burning the body’s fat reserves. The user must wear a Polar heart rate chest strap, or grasp the Lifepulse system sensors continuously. The workout program automatically 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, or grasp the Lifepulse system sensors continuously. The workout program automatically adjusts the intensity level, based on the actual heart rate, to maintain the rate at 80 percent of the theoretical maximum.

The following three workouts are accessed by pressing the ZONE TRAINING+ key :

HEART RATE HILL 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 percent. The third hill matches the target heart rate. The valley always is defined as 85 percent of the target. The user must grasp the Lifepulse system sensors continuously or wear a Polar heart rate chest strap.

HEART RATE INTERVAL 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 grasp the Lifepulse system sensors continuously or wear a Polar heart rate chest strap.

EXTREME HEART RATE alternates between two target heart rate goals as quickly as possible. The effect is similar to that of run- ning sprints. The user must grasp the Lifepulse system sensors continuously or wear a Polar heart rate chest strap.

The following seven workouts are accessed by pressing the HILL PLUS key :

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

AROUND THE WORLD is an interval-training workout in which the hills resemble scenes of various geographical areas. FOOT HILLS is a rolling hill workout with low intensity levels.

KILIMANJARO is a Hill workout in which the intensity levels gradually incline toward one ultimate peak and then gradually decline.

INTERVAL is a Hill workout in which intensity levels rise and fall. The higher levels gradually incline toward a peak and then gradually decline.

CASCADES is a two-peak workout in which intensity levels gradually increase and decrease.

SPEED TRAINING is a Hill workout in which the intensity level alternates between high and low levels very quickly to simulate a typical speed-training workout.

†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 HEART RATE HILL workout is 144. This workout targets 80 percent of the maximum, so the equation would be (220-40)*.80=144.

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