PAUSING WORKOUTS

To pause a workout, press the CLEAR/PAUSE key. Pedalling must not cease. PAUSE will eliminate resistance during the pause duration. To continue the workout, press the ENTER key.

INITIATING AN EARLY COOL-DOWN

Workouts end automatically in a Cool Down mode, which lowers the intensity level. Press the COOL DOWN key at any desired point during a workout to go immediately into Cool Down mode. In this phase of a workout the body begins to remove lactic acid and other accumulated by-products of exercise, which build up in muscles during a workout and contribute to muscle soreness. The console automatically adjusts each workout’s Cool Down level according to the individual user’s performance. Each additional time the user presses the COOL DOWN key, the resistance level shortens by half. It is possible to change the Cool Down duration by pressing the TIME ARROW keys.

ENDING WORKOUTS EARLY

To end a workout before the pre-set duration expires, press CLEAR/PAUSE key three times. The MESSAGE CENTER dis- plays “SELECT WORKOUT PROFILE OR PRESS QUICK START” for a new workout.

4.3WORKOUT DESCRIPTIONS

QUICK START

QUICK START is the fastest way to begin exercising, and it bypasses the steps of selecting a specific workout. The intensity level for the workout is set automatically and remains the same unless manually changed. To change the level press the UP or DOWN ARROW keys. If the CALORIES PER HOUR display is enabled, the MESSAGE CENTER dis- plays ENTER WEIGHT, which is required to calculate this ratio. Using the ARROW KEYS, increase or decrease the dis-

played weight to the correct value.

EXERCISE BIKE WORKOUT SETUP STEPS

QUICK START

OUTDOOR TRAINING

CARDIO*

CARDIO ENDURANCE*

Select QUICK START

Select OUTDOOR

Select CARDIO

Select CARDIO ENDURANCE

Begin workout

TRAINING

Enter time

Enter time

HILL

Select time

Enter age

Enter age

Select level

Accept THR**

Accept THR**

Select HILL

Begin workout

Begin workout

Begin workout

Enter time

 

 

 

Select difficulty level

GRADUAL HILL

CARDIO HILL*

MY WORKOUTS

Begin workout

Select GRADUAL HILL

Select CARDIO HILL

Select MY WORKOUTS

RANDOM

Select time

Enter time

Select a workout

Select difficulty level

Enter age

from 1 to 4

Select RANDOM

Begin workout

Accept THR**

Begin workout

Enter time

 

Begin workout

 

Enter difficulty level

FAT BURNER*

 

 

 

Begin workout

Select FAT BURNER

CARDIO INTERVAL*

 

MANUAL

Enter time

Select HEART RATE INTER-

 

Enter age

VAL

 

Select MANUAL

 

Accept THR**

Enter time

 

Enter time

 

Begin workout

Enter age

 

Enter difficulty level

 

 

Accept THR**

 

Begin workout

 

 

 

Begin workout

 

 

 

 

* This workout requires the user to gasp the hand pulse sensors or wear the telemetry chest strap.

** Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a 40-year-old user's THR for the CARDIO HILL workout is 144. This workout targets 80 percent of the maximum, so the equation would be (220-40)*.80=144. A 20-year-old user’s THR is 160, so the equation would be (220- 20)*.80=160.

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Life Fitness SR70 user manual Workout Descriptions, Exercise Bike Workout Setup Steps