Life Fitness M051-00K70-B029 W ORKOUT D

WORKOUT DESCRIPTIONS

QUICK START

QUICK START is the fastest way to begin exercising, and it bypasses the specific steps of selecting a specific workout program.

After the QUICK STARTbutton (Touchscreen Display) or key (Activity Zone) is pressed, a MANUAL workout begins. For Calories

Burned/Calories per Hour to be computed and displayed during a workout, select the ENTER WEIGHT FOR ACCURATE CALO-

RIES button which is required to calculate these values.

The speed is set to the minimum level. To change the speed and stay in the Workout Progress Screen, press the illuminated

ARROW KEYS on the Control Panel, corresponding to the SPEED button. Speed can also be changed by touching the SPEEDbut-

ton on the Touchscreen Display, which accesses the NUMERICKEYPAD.

The incline level is set to zero by default. To change the incline and stay in the Workout Progress Screen, press the illuminated

ARROW KEYS on the Control Panel, corresponding to the INCLINE button. Incline can also be changed by touching the INCLINE

button on the Touchscreen Display which accesses the NUMERIC KEYPAD.

MANUAL

The MANUAL program is a constant effort workout in which the user can change resistance level or speed at any time.

RANDOM

The RANDOM program creates a terrain of hills and valleys that varies with each workout. More than one million differ-

ent patterns are possible.

HILL

The Life Fitness-patented HILL workout offers a variety of configurations for interval training. Intervals are periods of intense

cardiovascular exercise separated by regular periods of lower-intensity exercise. The CLASSIC PROFILE WINDOW repre-

sents these high and low intervals as columns of light, which together have the appearance of hills and valleys. The computer-

ized interval training workout has been scientifically demonstrated to promote greater cardiorespiratory improvement than

steady-pace training.

The HILL workout goes through four phases, each marked by different intensity levels. The CLASSIC PROFILE WINDOW dis-

plays the progress of these phases. As noted in the descriptions below, the heart rate should be measured at two stages in the

workout to gauge its effectiveness. Wear the chest strap or continuously grip the Lifepulse handles. The Message Area does

not display a request for a heart rate measurement, as it does with CARDIO, FAT BURN and the HEART RATE ZONE

TRAINING programs.

1 Warm-up is a phase of low, gradually rising resistance, which brings the heart rate into the lower end of the target

zone and increases respiration and blood flow to working muscles.

2 Plateau increases the intensity slightly, and keeps it steady, to bring the heart rate to the low end of the target zone.

Check the heart rate at the end of this phase.

3 Interval Training is a series of increasingly steeper hills, alternating with valleys, or stints of recovery. The heart rate

should rise to the high end of the target zone. Check the heart rate at the end of this phase.

3 Cool-down is a low-intensity phase that allows the body to begin removing lactic acid, and other exercise by-prod-

ucts, which build up in muscles and contribute to soreness.

Each column, as seen in the CLASSIC PROFILE WINDOW and the chart above, represents one interval. The overall duration

of the workout determines the length of each interval. Each workout is made up of 20 intervals, so the duration of each interval

is equal to the duration of the entire workout divided by 20.