4.3
W
ORKOUT
D
ESCRIPTIONS
Q
UICK
S
TART
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 manual-
ly changed. To change the level, press the UP or DOWN ARROW keys or use the NUMERIC keypad
to enter a higher or lower level number. If the CALORIES PER HOUR display is enabled, the
MESSAGE CENTER displays ENTER WEIGHT, which is required to calculate this value. Using the
ARROW KEYS, increase or decrease the displayed weight to the correct value, or enter the weight
using the NUMERIC KEYPAD.
F
AT
B
URN
The
FAT BURN
workout is designed to maintain a user’s heart rate at 65 percent of the theoretical
maximum
†
for optimal results. Throughout the workout, the user grasps the Lifepulse system sensors
or wears a chest strap. If the user is not wearing a chest strap, the WORKOUT PROFILE window
displays a heart shape, and the MESSAGE CENTER displays a prompt to grasp the sensors. The
console continuously monitors and displays the heart rate, adjusting the intensity level of the Life
Fitness stairclimber to reach and maintain the target*. This system eliminates over- and under-train-
ing, and it maximizes the aerobic benefits of exercise by using the body's fat stores for fuel.
C
ARDIO
The
CARDIO
workout is virtually identical to
FAT BURN
; however the target heart rate is calcu-
lated at 80 percent of the theoretical maximum. The user grasps the Lifepulse system sensors or
wears a chest strap throughout the
CARDIO
workout.The higher target promotes cardiovascular
improvement by placing a heavier workload on the heart muscle.
H
ILL
The Life Fitness-patented
HILL
workout offers a variety of configurations for interval
training. Intervals are periods of intense aerobic exercise separated by regular periods of lower-
intensity exercise. The WORKOUT PROFILE window represents these high and low intervals as
columns of light, which together have the appearance of hills and valleys.
The computerized interval training workout has been scientifically demonstrated to promote
greater cardio-respiratory improvement than steady-pace training.
Each
HILL
workout goes through four phases, each marked by different intensity levels. The
WORKOUT PROFILE window displays the progress of these phases, as seen in the chart following
these descriptions below. As noted in the descriptions, the heart rate should be measured at two
stages in the workout to gauge its effectiveness. To do so, continuously grasp the Lifepulse system
sensors, or wear the chest strap . Note that the MESSAGE CENTER does not display a request for
a heart rate measurement during a
HILL
workout.
1
Warm-up
is a phase of low, gradually rising resistance, which brings the heart rate into the
lower end of the target* zone and increases respiration and blood flow to working muscles.
24
†
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. For example, a 40-year-old user's THR for the
FAT BURN workout is 117. This workout targets 65 percent of the maximum, so the equation would be (220-40)*.65=117.
A 20-year-old user’s THR is 130, so the equation would be (220-20)*.65=130.
