The Hill Program - Life Fitness 9500HR User Manual

16
T H P
HE ILL ROGRAM
l
After selecting the Hill workout, you must select a desired workout time from 1 to
99 minutes using the keypad, then press START–ENTER.
l
After selecting a workout duration, choose an incline level between 1 and 12 using
the keypad and press the START–ENTER key (see How To Choose An Incline
Level on page 18).
l
Finally, select a belt speed from 1.5 to 10.0 mph (2.4 to 16.1 kph), again using the
keypad and pressing the START–ENTER key.
The Life Fitness 9500HR treadmill's patented Hill program offers the ideal configuration
for interval training: periods of intense aerobic activity separated by regular intervals of
lower-intensity exercise. The computerized interval training program has been scientific-
ally demonstrated to yield greater cardiorespiratory improvement than steady-pace
training. Not only does the Hill program offer the challenge of alternating periods of high
and low intensity, but the levels of intensity become progressively more difficult during
the course of the program. The longer the Hill program you choose, the longer the
amount of time spent on top of a hill and at the bottom of a valley.
Each Hill program session comprises the following phases:
(1) Warm-up, (2) Plateau, (3) Interval Training, and (4) Cool-down.
l
Warm-up: Gradually brings heart rate into the lower portion of the target heart rate
zone, increasing respiration and blood flow to working muscles.
l
Plateau: Increases heart rate so that it is within target zone. Check your heart rate
at the end of the plateau period to ensure that you have entered your target heart
rate zone.
l
Interval Training: A series of hills and valleys. During this portion of the workout,
you are confronted with a series of successively steeper hills, each separated from
the next by a valley or recovery period. Check your heart rate at the end of the
interval training period to ensure that you have stayed within your target zone.
l
Cool-down: The cool-down allows the body to begin removing accumulated
by-products of exercise, such as lactic acid, which build up in muscles during your
workout and contribute to muscle soreness.
The Hill profile diagram shows the effort level and recovery periods encountered during
a Life Fitness 9500HR treadmill Hill program workout. Effort and recovery periods are
simulated on the display console by columns of red lights in the Program Profile window.
Each column represents one interval and 20 intervals comprise the program. The
columns move from right to left during the workout. The higher the column, the higher
the incline. Consequently, you must increase your effort to continue training.