Heart Rate Zone Training - Life Fitness 9500HR User Manual

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HEART RATE ZONE TRAINING

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Extensive independent research has shown that exercising within a predetermined heart
rate range is the best way to both measure your exercise intensity and achieve optimal
results. That's the whole idea behind the Life Fitness Heart Rate Zone Training
approach to exercise.
Heart Rate Zone Training takes the guesswork out of working out by identifying specific
ranges, or zones, in which you should maintain your heart rate to achieve maximum
exercise results according to your goals. In short, Heart Rate Zone Training all but elimi-
nates under-training and over-training by allowing you to target your heart rate to your
individual fitness objectives.
For instance, if your primary goal is to burn fat, you should exercise at a level between
60% and 75% of your theoretical maximum heart rate (defined by the American College
of Sports Medicine's "Guidelines for Exercise Testing and Prescription" as 220 minus
your age). If you wish to improve your cardiovascular condition, you should work out at
75% to 85% of your theoretical maximum heart rate.
The Life Fitness 9500HR treadmill offers you two exclusive new programs designed to
take full advantage of the benefits of Heart Rate Zone Training: Fat Burn and Cardio.
You can vary the focus of your exercise activities by switching between the Fat Burn and
Cardio programs at any time during a workout or entering a new target heart rate with the
keypad.
F B – The Fat Burn program will automatically place you in a workout regimen set
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at 65% of your theoretical maximum heart rate and designed to burn the majority of
calories from your body's fat supply. By maintaining a relatively low heart rate – in the area
of 60% to 75% of your zone – your body can efficiently burn fat as its primary fuel
source; the workload is light enough that your body has time to convert fat to fuel.
Exercising at a lower level of intensity also allows you to work out for a longer period of
time.
C – The Cardio program automatically sets your target heart rate at 80% of your
ARDIO
theoretical maximum heart rate and places you in a workout developed specifically to
increase cardiovascular fitness. By making the heart work harder – in the 75% to 85%
range – the heart muscle is heavily taxed and as a result comes back stronger.
Both the Fat Burn and Cardio programs measure your heart rate. All you need to do is
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wear a Life Fitness Zone Trainer (or similar) chest strap around your chest or grasp the
Lifepulse sensors when prompted and your heart rate will be transmitted to the