Life Fitness M051-00K70-B030 operation manual Heart Rate + Workouts

1 to 9 minutes: A workout with a duration of less than 10 minutes is insufficient for the HILL program to complete all four phases adequately. The program, therefore, condenses a workout of this duration at various stages.

10 to 19 minutes: The interval durations initially are set at 30 seconds for a 10-minute workout. For every minute over 10, each interval increases by three seconds. A 15-minute workout consists of 20 intervals at 45 seconds each.

20 to 99 minutes: All intervals last 60 seconds. If the user adds minutes to the pre-set duration while the workout is in progress, the program adds hills and valleys that are identical to the first eight intervals of the Interval Training phase. This pattern repeats until the workout is completed.

HEART RATE + WORKOUTS

FAT BURN

The FAT BURN workout is designed to maintain a user’s heart rate at 65 percent of the theoretical maximum† (HRmax) for optimal results. Throughout the workout, the user wears a chest strap or grasps the Lifepulse sensors. If the user is not wear- ing a chest strap, the WORKOUT PROGRESS SCREEN displays a heart shape, and the Message Area prompts the user to grasp the sensors. The console continuously monitors and displays the heart rate, adjusting the intensity level of the treadmill to reach and maintain the target* (See note below). This workout uses the body’s fat stores and carbohydrates as sources of fuel. A high percentage of total expended energy is from fat.

CARDIO

The CARDIO workout is virtually identical to FAT BURN; however the target heart rate* is calculated at 80 percent of the theoretical maximum† (HRmax) and more calories from fat are burned in this workout. The user wears a chest strap or grips the Lifepulse system sensors. The higher target promotes cardiovascular improvement by placing a heavier work- load on the heart muscle.

NOTE: The intensity level is changed by incline. Speed can be only changed by the user. Change the target heart rate at any time by using the arrow keys under the THR, or by touching the THR button to access the Target Heart Rate Workout Setup Screen.

HEART RATE HILLTM

This program combines the standard 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. All hills and valleys are percentages of HRmax. The workout consists of three hills that target three heart rate goals: The first hill brings the heart rate to 70 percent of HRmax. The second hill increases the rate to 75 percent of HRmax. The third hill matches the Target Heart Rate bringing the heart rate to 80 percent of HRmax. The val- ley always is defined as 65 percent of HRmax.

Hill

70% HRmax

		80% HRmax
	75% HRmax
Hill		Hill
Valley	Valley	Valley

65% HRmax	65%85%HRmaxTHR	65% HRmax	65% HRmax
	HEART RATE HILL Workout Profile
			144 BPM
		135 BPM
	127 BPM
117 BPM	117 BPM	117 BPM	117 BPM

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

After a standard three-minute warm-up, the workout progresses toward the first hill and heart rate goal. Once the user reach- es 70 percent of HRmax, the hill continues for one minute. When the minute expires, the level decreases into a valley. Once the user's heart rate falls to 65 percent of HRmax, the valley continues for one minute. Then, the next hill begins with its cor- responding heart rate goal. After the user completes the third hill/valley pair, the program returns to the first hill and repeats the cycle as long as the duration allows. At the end of the duration, the workout goes into a cool-down phase. If the heart rate goes above the theoretical 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 Area 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. For example, a 40-year-old user's THR for the FAT BURN workout is 117. This work- out targets 65 percent of the maximum, so the equation would be (220-40)*.65=117. For the CARDIO and HEART RATE HILL workouts it is 144, or 80 per- cent of the maximum; so the equation would be (220-40)*.80=144.

27