Fat Burn; Cardio; Manual - Life Fitness Lifecycle upright 9500HR Operation Manual

Fat Burn and Cardio Programs
Begin a Lifecyle workout (see beginning of this section).
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Enter your age using the numeric keypad to receive your computed target heart rate.
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Press ENTER to accept the calculated target or input your own target heart rate using the
keypad and press ENTER.
The message center will prompt you to enter a time from 1 – 99 minutes (or the maximum time
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preprogrammed on unit). Key in the time you want your workout to last and press ENTER.
Finally, select a warm-up effort level from 0 – 12. The effort level will be displayed in the Data
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Entry Window (you do not need to press ENTER) and your heart rate management program will
begin a three minute warm-up at this level or until you reach your target heart rate, whichever
comes first, followed by the actual heart rate controlled portion of the program.

FAT BURN

The Fat Burn and Cardio heart rate management programs work by adjusting the resistance
of the Lifecycle exercise bike in response to your heart rate. These two programs use the
technology of the Lifepulse digital sensors and/or Polar compatible telemetry (if so equipped)
to monitor your heart rate and automatically adjust the work load to maintain your target heart
rate. The end result is a perfect workout every time, eliminating both under- and over-training.
On the Lifecycle exercise bike, the Fat Burn program will maintain your heart rate at 65% of your
theoretical maximum heart rate
automatically adjust to maintain the target heart rate. Exercising at 65% of your theoretical
maximum heart rate maximizes the aerobic benefits of exercise by accessing the body's fat stores
for fuel and by allowing you to exercise longer.

CARDIO

The Cardio program is virtually identical to the Fat Burn program. The only difference is that your
target heart rate is calculated at 80% of your theoretical maximum to accentuate cardiovascular
improvement by placing a heavier work load on the heart muscle. If you wish to vary the focus of
your exercise activities, once the warm-up is complete, you may switch back and forth between the
Fat Burn and Cardio programs at any time during a workout simply by pressing the ENTER key,
creating the ultimate interval training program!
Remember, you may change your target heart rate at any time after the warm-up period by
simply keying in a new target heart rate or pressing the
cardio target heart rates using the ENTER key.
The Life Fitness Heart Rate Zone Training programs begin with a three minute warm-up period
designed to safely get you closer to your target heart rate from a resting start. It should take two to
three minutes for your heart rate to reach your target.
NOTE: If your heart rate is above the chosen target during the warm-up period, the warm-up
period will immediately end and the Lifecycle exercise bike will begin automatically varying
its resistance to maintain your target heart rate.
†Defined by the American College of Sports Medicine's "Guidelines for Exercise Testing and Prescription" as 220 minus your age.
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or another target heart rate that you enter. Pedal resistance will
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keys or toggling fat burn and