Life Fitness None 4.3 W ORKOUT D

4.3 WORKOUT DESCRIPTIONS

QUICK START

QUICK START is the fastest way to begin exercising and bypasses 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 LEVELUP/DOWN ARROW keys on non-treadmill products (SPEED and INCLINE UP/DOWNARROW keys on tread-

mills) 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 decreases 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 or GOkey 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 a corresponding speed.

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) .

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

ent patterns are possible. For non-treadmill products, because workout levels are greater in this workout than in the

HILL workout, it is recommended that the RANDOM workout be set one or two levels lower than the workout level which

would normally be selected in the HILL workout.

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 WORKOUTPROFILE 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-pace training.

Each HILL workout goes through four phases, each marked by different intensity levels. The WORKOUTPROFILE window dis-

plays 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 stages in the workout to gauge its effectiveness.

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 Trainingis a series of increasingly steeper hills, alternating with valleys (or periods 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.

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

which build up in muscles and contribute to soreness.

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

of the workout determines the length of each interval. .