Life Fitness M051-00K70-C031 operation manual Workout Descriptions, Hill

4.3WORKOUT DESCRIPTIONS

WORKOUT MODES

On bikes, the MANUAL, QUICK START, HILL and RANDOM workouts default to BIKE MODE which simulates the experience of riding an actual bicycle. The rate of calories burned and total distance travelled increase automatically as the user increases the ped- aling speed.

On bikes, the FAT BURN, CARDIO, and FIT TEST workouts default to CONSTANT-CALORIES-PER-HOUR-MODE which enables a user to maintain a constant rate of calories burned per hour. As the pedaling speed increases, the resistance level automatically decreases. As the pedaling speed decreases, the resistance level automatically increases.

QUICK START

QUICK START is the fastest way to begin exercising and byp asses the steps of selecting a specific workout program. The intensity level for the workout is set automatically and remains the same unless manually changed. To change the level, use the LEVEL UP/DOWN ARROW keys on non-treadmill products (SPEED and INCLINE UP/DOWN ARROW keys on treadmills) to enter a higher or lower level number. After the workout has been in progress for one minute, the MESSAGE CENTER displays “ENTER WEIGHT”, which the computer requires to calculate total calories. Using the TIME UP/DOWN ARROW keys (center keys) increases or decreas- es the displayed weight to the correct value.

NOTE: On non-treadmill products, the Life Fitness AutoStart feature also activates the Achieve console when the user steps on a product’s pedals and begins pedaling.

NOTE: On treadmills, when the user presses QUICK START on the console or Activity Zone, the belt starts moving at 0.5

mph (0.8 kph) and 0% incline. If the Walk/Jog/Run keys are pressed and enabled, a workout starts at the following speeds: walk (2 mph / 3 kph), jog (4 mph / 6 kph) run (6 mph / 9 kph).

MANUAL WORKOUT

The MANUAL program sets an intensity level that does not change automatically . While the workout is in progress, increase or lower the intensity level as desired using the LEVEL UP/DOWN ARROW keys on non-treadmill products (SPEED and INCLINE UP/DOWN ARROW keys on treadmills).

RANDOM WORKOUT

The RANDOM program creates a terrain of hills and valleys that varies with each workout. More than one million dif ferent patterns are possible. For non-treadmill products, because workout levels are greater in this workout than in the HILL workout, it is recom- mended that the RANDOM workout be set one or two levels lower than the workout level which would normally be selected in the HILL workout. The RANDOM profile shift occurs every 10 seconds.

HILL

The Life Fitness-patented HILL workout offers a variety of configurations for interval training. Intervals are periods of intense aerobic exercise separated by regular periods of lower-intensity exercise. The WORKOUT PROFILE window represents these high and low intervals as columns of light, which together have the appearance of hills and valleys. The computerized interval training workout has been scientifically demonstrated to promote greater cardio-respiratory improvement than steady-p ace training.

Each HILL workout goes through four phases, each marked by dif ferent intensity levels. The WORKOUT PROFILE window displays the progress of these phases, as seen in the chart following these descriptions below . As noted in the descriptions, the heart rate should be measured by the user at two st ages in the workout to gauge its effectiveness.

1Warm-upis a phase of low, gradually-rising resistance, which brings the heart rate into the lower end of the t arget zone and increases respiration and blood flow to working muscles.

2Plateau increases the intensity slightly, and keeps it steady, to bring the heart rate to the low end of the t arget zone. Check the heart rate at the end of this phase.

3Interval Training is a series of increasingly steeper hills, alternating with valleys (or periods of recovery). The heart rate should rise to the high end of the t arget zone. Check the heart rate at the end of this phase.

4Cool-downis a low-intensity phase that allows the body to begin removing lactic acid and other exercise by-product s, which build up in muscles and contribute to soreness.

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