The Workouts; Workout Overviews - Life Fitness Integrity Series Operation Manual

4
T W
HE ORKOUTS
4.1 W O
ORKOUT
The following workouts are pre-programmed for the Life Fitness Treadmill.
QUICK START is the fastest way to begin exercising. After the QUICK START key is pressed, a MANUAL workout begins
immediately.
MANUAL is a constant effort workout in which the user can change incline 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.
SPEED INTERVAL enables the user to toggle between two chosen speeds with the touch of a single button.
TM
SPORT TRAINING (5K) is a distance-goal workout that simulates an actual terrain with varying incline levels. It is
designed to assist runners in training for a 5-kilometer, or 3.1-mile, race. This is accessible through the PERSONAL
TRAINER workouts button.
SPORT TRAINING TM (10K) is a distance-goal workout that simulates an actual terrain with varying incline levels. It is
designed to assist runners in training for a 10-kilometer, or 6.2-mile, race. This is accessible through the PERSONAL
TRAINER workouts button.
PERSONAL TRAINER workouts are accessed through the PERSONAL TRAINER key. These include the pre-pro-
grammed DISTANCE GOAL, CALORIES GOAL, and TIME IN ZONE GOAL workouts, as well as up to six custom work-
outs, which may be programmed by a fitness club manager or other authorized staff.
HEART RATE HILL TM takes the user through three different hills based on the target heart rate. The user wears a Polar
telemetry heart rate chest strap or grasps the Lifepulse
HEART RATE INTERVAL
telemetry heart rate chest strap or grasps the Lifepulse
EXTREME HEART RATE
down as quickly as possible. The user wears a Polar telemetry heart rate chest strap or grasps the Lifepulse
continuously.
FAT BURN is a low-intensity workout for burning a higher percentage of calories from fat. The user wears a Polar teleme-
try heart rate chest strap, or grasps the Lifepulse
changing the incline (elevation), based on the actual heart rate, to maintain the rate at 65%of the theoretical
maximum.
CARDIO is a higher intensity workout for more fit users, maximizing cardiovascular benefits and total calories burned. The
user wears a Polar telemetry heart rate chest strap or grasps the Lifepulse
the intensity level, based on the actual heart rate, to maintain the rate at 80% of the theoretical maximum.
FITNESS TESTS
LIFE FITNESS FIT TEST estimates cardiovascular fitness and can be used to monitor improvements in endurance
every 4-6 weeks.
ADDITIONAL FITNESS TESTS are similar to the FIT TEST workout, except these programs are based upon specific
predefined protocols. The available tests are:
• ARMY PHYSICAL FITNESS TEST (PFT) -
• NAVY PHYSICAL READINESS TEST (PRT) -
• MARINES PHYSICAL FITNESS TEST (PFT) -
• AIR FORCE FITNESS TEST (PRT) -
• WFI SUBMAX PROTOCOL -
• PHYSICAL EFFICIENCY BATTERY (PEB) -
18
VERVIEWS
TM alternates between a hill and a valley based on the target heart rate. The user wears a Polar
TM is an intense workout for more experienced users. It is designed to get the heart rate up and
TM
TM sensors continuously.
TM sensors continuously.
sensors continuously. The program adjusts the intensity level through
TM sensors continuously. The program adjusts
TM sensors