Life Fitness X3 5 user manual Each workout session includes the following phases

MANUAL

The MANUAL workout has no automatic resistance changes. While the workout is in progress, increase or lower the intensity level as desired, using the arrow keys.

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:

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

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

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