Life Fitness M051-00K70-B029 operation manual Heart Rate Interval

HEART RATE INTERVAL

This workout combines the CLASSIC HILL workout profile with the concept of Heart Rate Zone Training. The default tar- get heart rate* is calculated as 80 percent of the theoretical maximum† (HRmax), but the user can adjust the target rate during the workout setup. The workout alternates between a hill, which brings the heart rate up to the target rate of 80 per- cent of HRmax, and a valley, which brings the heart rate down to 65 percent of HRmax. After a standard three-minute warm- up, the workout progresses toward the first hill and heart rate goal. Once the goal is reached, the hill continues for three min- utes. Then, the level decreases into a valley. Once the 65 percent of HRmax goal is reached, the valley continues for three minutes, after which the next hill begins. The user's fitness level determines the number of hills and valleys encountered within the duration. At the end of the duration, the workout goes into a cool-down phase. If the heart rate goes above the theoreti- cal maximum† for more then 45 seconds, the treadmill automatically goes into pause mode. If the user does not reach a heart rate goal after five minutes, the MESSAGE CENTER displays a prompt to increase or decrease speed, depending on whether the workout is in a hill or valley phase. The program does not proceed to a new heart rate goal until the user reaches the current goal.

Hill

80% HRmax

Hill 80% HRmax

Valley

Hill 80% HRmax

ValleyValley

Warm-up	65% HRmax	65% HRmax	65% HRmax
HEART RATE INTERVAL Workout Profile
144 BPM		144 BPM	144 BPM
117 BPM	117 BPM	117 BPM	117 BPM

User Example: 80 percent of theoretical maximum (HRmax) (40 year old / 144 recommended BPM)

EXTREME HEART RATE

This workout is designed to help more experienced users to break through fitness improvement plateaus. The workout alter- nates between two target heart rates** as quickly as possible. The effect is similar to that of running sprints. The user must wear a chest strap or grip the Lifepulse sensors throughout the workout.

NOTE: It is recommended that users who run at speeds faster than 4.5 MPH wear the chest strap and do not use the Lifepulse sensors.

When setting up the workout, the user enters a target heart rate and selects a walk speed and a jog speed. After a stan- dard three-minute warm-up, the treadmill accelerates to the jog speed, and the incline increases, until the user reaches the target heart rate goal of 85 percent of the theoretical maximum† (HRmax). That target rate is maintained for a stabiliz- ing period. Then, the incline is reduced to 0 percent, and the treadmill slows to the walk speed. When the heart rate falls to the 65 percent of HRmax goal, it is maintained there for a stabilizing period. The program repeats the alternating of speeds and incline levels, continuing this pattern throughout the duration.

85% HRmax

Stabilizing Period

		peed	Walk
Jog	S		Speed

Warm-up

85% HRmax

Stabilizing Period

		peed	Walk
Jog	S		Speed

85% HRmax

Stabilizing Period

		peed	Walk
Jog	S		Speed

Cool Down

65% HRmax65% HRmax

EXTREME HEART RATE Workout Profile

153 BPM

Stabilizing Period

		peed	Walk
Jog	S		Speed

118 BPM

153 BPM

Stabilizing Period

		peed	Walk
Jog	S		Speed

153 BPM

Stabilizing Period

		peed	Walk
Jog	S		Speed

118 BPM

118 BPM118 BPM

User Example 85 percent of theoretical maximum (HRmax) (40 year old / 153 recommended BPM)

If the user does not reach a heart rate goal after five minutes, the MESSAGE CENTER displays a prompt to increase or decrease speed, depending on whether the workout is in a hill or valley phase. The program does not proceed to a new heart rate goal until the user reaches the current goal.

†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). A 40-year-old user’s recommended THR for the Heart Rate Interval workout is 144, or 80 percent of the maximum; so the equation would be (220-40)*.80=144.

**Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a 40-year-old user's THR for the Extreme Heart Rate workout is 153. The workout program targets a standard 85 percent of the maximum, so the equation would be (220-40)*.85=153.

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