Life Fitness M051-00K70-B029 operation manual Advanced Workouts

HILL + WORKOUTS

The Life Fitness patented HILL + workouts give even more ways to vary interval training. Based on the same principles as the CLASSIC HILL workout, Hill + workouts are customized to resemble different locations/training scenarios to add variety and challenge to Hill workouts.

The AROUND THE WORLD workout is an interval-training workout in which the hills resemble scenes of various geographical areas.

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

The FOOTHILLS workout is a rolling hill workout with low intensity levels.

The KILIMINAJARO workout is a hill workout in which the intensity levels gradually incline toward one ultimate peak and then gradually decline.

ADVANCED WORKOUTS

FIT TESTS

LIFE FITNESS FIT TEST

The treadmill Life Fitness Fit Test program is another exclusive feature of this versatile treadmill. The Fit Test work- out calculates cardiovascular fitness and can be used to monitor improvements in endurance every four to six weeks. The user must grasp the hand sensors (if equipped) when prompted or wear a heart rate chest strap, as the test score calculation is based on a heart rate reading. The workout duration will be five minutes at a 5% incline. Immediately afterward, the console will take the user's heart rate reading, calculate a fitness score, and display the score in the Message Area.

The Fit Test is considered to be a submax VO2 (volume of oxygen) test. It gauges how well the heart supplies oxygenat- ed blood to the exercising muscles, and how efficiently those muscles receive oxygen from the blood. Physicians and exercise physiologists generally regard this test as a good measure of aerobic capacity.

To set up the Fit Test:

Choose ADVANCED, FIT TESTS, LIFE FITNESS FIT TEST.

Go through the setup screens for the Fit Test, including Weight, Age and Gender. Press ENTER after each selec- tion to record the entry. (Gender does not require selecting Enter afterwards.)

The setup screen for Speed will appear. (ENTER SPEED: 2-4.5 mph). Consult the following recommended fit test level chart for an appropriate effort level based on age, gender and activity level. Press ENTER after the selection.

After the five-minute FIT TEST is completed, a FIT TEST score will be displayed.

FIT TEST PROGRAM SUGGESTED EXERTION LEVELS

	Inactive	Active	Very Active
Treadmill Fit Test Level	2-3 mph	3-4 mph	3.5-4.5 mph
	3.2-4.8 kph	4.8-6.4 kph	5.6-7.2 kph

NOTE: Treadmill will incline to 5% after a one minute warm-up.

Suggested exertion levels should be used as a guideline for setting up the Fit Test program. The goal is to elevate the user's heart rate to a level that is between 60%-85% of their theoretical maximum heart rate (220-age). Within each sug- gested range, these additional guidelines can be used:

Lower Half of Range	Upper Half of Range
higher age	lower age
lower weight	higher weight*
shorter	taller

* In cases of excessive weight, use lower half of range.

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