Life Fitness T3i, T5I 4.3 W

4.3 WORKOUT DESCRIPTIONS

This is the fastest way to begin exercising, and it bypasses the steps involved in selecting a specific workout

program. Press one of the GO SYSTEM-QUICK START keys to begin a MANUAL workout at a preset speed:

English Units Metric Units

WALK 3.0 mph (0.5-4) 5,0 kph (0,8-6,5)

JOG 5.0 mph (0.5-7) 8,0 kph (0,8- 11,0)

RUN 7.0 mph (0.5-10/12) 11,0 kph (0,8-16/20)

These speeds can be changed. To do so, use the SPEED ARROW keys to adjust th e speed value displayed in the

MESSAGE CENTER. Then, press, and hold down the WALK, JOG, or RUN ke y until the console beeps twice,

indicating that the new speed has been programmed. When the WALK, JOG, and RUN k eys are used to select, or

change, a speed, the MESSAGE CENTER displays the new speed.

NOTE: All changed preset values are lost when the treadmill is turned off.

HILL

The Life Fitness-patented HILL workout offers a variety of configurations for interval tra ining. Intervals are periods

of intense aerobic exercise separated by regular periods of lower-int ensity exercise. The WORKOUT PROFILE

window represents these high and low intervals as columns of light, whic h together have the appearance of hills

and valleys. The computerized interval training workout has bee n scientifically demonstrated to promote greater

cardio-respiratory improvement than steady-pace training.

The HILL workout goes through four phases, each marked by different intensit y levels. The WORKOUT PROFILE

window displays the progress of these phases. As noted in the descript ions below, the heart rate should be

measured at two stages in the workout to gauge its effectiveness. W ear the chest strap.

1 Warm-up is a phase of low, gradually rising resistance, which brings the heart rate int o the lower end of the

target zone and increases respiration and blood flow to working m uscles.

2 Plateau increases the intensity slightly, and keeps it steady, to brin g the heart rate to the low end of the

target zone. Check the heart rate at the end of this phase.

3 Interval Training is a series of increasingly steeper hills, alternat ing with valleys, or stints of recovery. The

heart rate should rise to the high end of the target zone. Check the heart rat e at the end of this phase.

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

by-products, which build up in muscles and contribute to soreness.

INTERVAL TRAINING COOL-DOWN

SECOND HR

CHECK POINT

FIRST HR

CHECK POINT

PLATEAUWARM-UP

TERRAIN (HILLS AND VALLEYS)