Hill; Cardio; Manual - Life Fitness Lifecycle upright 9500HR Operation Manual

Hill Program

HILL

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Begin a Lifecycle workout (see beginning of this section).
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After selecting a Hill workout, you will be asked to enter your desired workout time in
minutes. Use the numeric keypad to input a number from 1-99 minutes (or the maximum
time preprogrammed on unit) and press ENTER.
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Once you have selected the duration of your Hill workout the program will begin. Just
choose an effort level between 0 (easiest) and 12 (hardest).
The Lifecycle exercise bike's patented Hill program offers the ideal configuration for interval
training: periods of intense aerobic activity separated by regular intervals of lower-intensity
exercise. Interval training programs have been scientifically 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. Because you have the option of working out in a Hill program for anywhere
from 1 to 99 minutes, and because the Hill program is composed of four distinct phases, the
program must be structured differently to accommodate the entire array of program
durations. Longer workouts add more hills.
Each Hill program session comprises the following phases:
(1) Warm-up, (2) Plateau, (3) Interval Training, and (4) Cool-down.
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Warm-up: Gradually brings your heart rate into the lower portion of your target heart rate
zone, increasing respiration and blood flow to working muscles.
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Plateau: Brings your heart rate into your target zone. Check your heart rate at the end of
the plateau period to ensure that you have entered your target heart rate zone.
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Interval Training: A series of hills and valleys. During this portion of your workout, you
will be confronted with sets of four 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.
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Cool-down: The cool-down allows your 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.
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