Life Fitness X9 user manual Heart Rate Hilltm Workout

HEART RATE HILLTM WORKOUT

This program consists of three hills that target three heart rate goals: The first hill brings the heart rate to 90 percent of the target rate*. The second hill increases the rate to 95 percent. The third hill matches the target heart rate. The valley always is defined as 85 percent of the target. After a warm-up, the workout progresses toward the first hill and heart rate goal. Once the user reaches 90 percent of the target heart rate, the hill continues for one minute. When the minute expires, the level decreases into a valley. Once the user's heart rate falls to 85 percent of the target, the valley continues for one minute. Then, the next hill begins with its corresponding heart rate goal. After the user completes the third hill/valley pair, the program returns to the first hill and repeats the cycle as long as the duration allows. See the chart below. Throughout the workout, the user must grasp the Lifepulse system sensors or wear a Polar heart rate chest strap to enable the program to monitor the heart rate.

		100% THR
	95% THR
90% THR
85% THR	85% THR	85% THR
HEART RATE HILL Workout Profile
		144 THR
	137 THR
130 THR
122 THR	122 THR	122 THR

User Example 80 percent of theoretical maximum (40 year old / 144 recommended THR)

†Defined by the American College of Sports Medicine's "Guidelines for Exercise Testing and Prescription" as equal to 220 minus an individual’s age.

*Target Heart Rate (THR) is a percentage of the theoretical maximum (HRmax). A 40-year-old user's recommended THR for the HEART RATE HILL work- out is 144, or 80 percent of the maximum; so the equation would be (220-40)*.80 = 144.

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