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 program. The intensity level for the workout is set automatically and remains the same unless
manually 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 METS 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 wears a Polar heart rate chest strap
or grips the Lifepulse system sensors. If the user is not wearing a chest strap, the WORKOUT PRO-
FILE window displays a heart shape, and the MESSAGE CENTER displays a prompt to grip the sen-
sors. The console continuously monitors and displays the heart rate, adjusting the intensity level of
the Lifecycle exercise bike to reach and maintain the target*. This system eliminates over- and
under-training, 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 wears a chest strap or grips the
Lifepulse system sensors.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, wear the Polar heart rate chest strap or
continuously grip the Lifepulse system sensors. 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.
2
Plateau
increases the intensity slightly, and keeps it steady, to bring the heart rate to the low
end of the target zone. Check the heart rate at the end of this phase.
24
* 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.
