30
4 T
HE WORKOUTS
4.1 WORKOUT OVERVIEWS
The following workouts are preprogrammed for the Life Fitness Treadmill.
QUICK START is the fastest way to begin exercising and it bypasses the steps involved in selecting
a specific workout program. After the QUICK START key is pressed, a constant level workout begins.
The intensity level does not change automatically.
GO SYSTEM QUICK START is similar to Quick Start differing in respect to the ability to select from
three preset speeds. After a GO SYSTEM QUICK START key is pressed, a constant level workout
begins. The intensity level does not change automatically.
MANUAL is a constant effort workout in which the user can change resistance level or speed at
any time.
RANDOM is an interval training workout of constantly changing intensity levels that occur in no
regular pattern or progression.
HILL is an interval training workout. Intervals are periods of intense aerobic exercise separated
by regular periods of lower-intensity exercise.
FAT BURN is a low-intensity workout for burning the body’s fat reserves. The user wears a heart rate
chest strap, or grasps the Lifepulse sensors continuously. The program adjusts the intensity level
through changing the incline (elevation), based on the actual heart rate, to maintain the rate at 65
percent of the theoretical maximum
†
.
CARDIO is a higher intensity workout for more fit users, emphasizing cardiovascular benefits
and maximum fat burning. The user wears a heart rate chest strap, or grasps the Lifepulse
sensors continuously. The program adjusts the intensity level, based on the actual heart rate, to
maintain the rate at 80 percent of the theoretical maximum.
ZONE TRAINING are workouts that target specific ranges, or zones, for maintaining a heart rate
to achieve maximum exercise results. Zone Training workouts include:
HEART RATE HILL takes the user through three different hills based on the target heart
rate*. The user wears a heart rate chest strap, or grasps the Lifepulse sensors continuously.
HEART RATE INTERVAL alternates between a hill and a valley based on the target heart
rate*. The user wears a heart rate chest strap, or grasps the Lifepulse sensors continuously.
EXTREME HEART RATE is an intense workout for more experienced users. It is designed
to get the heart rate up and down as quickly as possible. The user wears a heart rate chest
strap, or grasps the Lifepulse sensors continuously.
†
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 CARDIO workout is 144, or 80 percent of the maximum; so the equation would be (220-40)*.80 = 144.
