Life Fitness SR70 user manual Workout Descriptions

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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