Life Fitness SR70 user manual Each workout session includes the following phases

HILL

The HILL workout features intervals of intense aerobic activity separated by intervals of lower-intensity. Interval training has been scientifically demonstrated to yield greater cardiorespiratory improvement than steady-pace training.

During the Hill workout the difficulty level of intervals increases gradually, as the profile diagram below illustrates.

Each workout session includes the following phases:

1Warm-upgradually brings the heart rate into the lower portion of the target heart rate zone, increasing respiration and blood flow to working muscles.

2Plateau increases heart rate to bring it is within the target zone. To check the heart rate grasp the handpulse sensors or wear the telemetry heart rate chest strap.

3Interval Training is a series of hills and valleys. During this portion of the workout, the user is confronted with a series of successively steeper hills, each separated from the next by a valley or recovery period. Again, check the heart rate to ensure that it has remained within the target zone.

4Cool-downallows the body to begin removing accumulated by-products of exercise, such as lactic acid, which build up in muscles during a workout and contribute to muscle soreness.

Effort and recovery periods are simulated on the display console by columns of red lights in the workout Profile window. Each column represents one interval and 20 intervals make up a workout. The columns move from right to left during the workout. The higher the column, the higher the resistance. The intervals are all of equal length, and interval duration depends on the overall duration of the workout.

1 to 9 minutes: Because workouts with durations of less than 10 minutes are insufficient for the HILL workout to complete all four phases adequately, the profile is condensed at various stages.

10 to 19 minutes: The interval durations are initially set at 30 seconds for a 10-minute workout. For every additional minute of workout duration intervals lengthen by three seconds. Thus, a 15-minute HILL workout features 20 intervals of 45 seconds each.

20 to 99 minutes: All intervals last 60 seconds. As minutes are added, additional hills and valleys are presented beyond the initial four of the interval training phase. The additional hills and valleys will follow the form of the first four, dropping back down to the level of the very first hill encountered and progressing in height every two minutes until the highest hill is reached again. This process repeats until the end of the duration.

RANDOM

The RANDOM workout creates a terrain of hills and valleys that varies with each workout. More than one million different patterns are possible.

MANUAL

The MANUAL workout 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 arrow keys.

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