Life Fitness Lifecycle 9100R Operation Manual page 18

19a04700.opm 6/30/00 10:08 AM Page 18
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Each Hill program session comprises the following phases:
(1) Warm-up (2) Plateau (3) Interval Training (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 pulse 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 work-
out, you will be confronted with sets of four successively steeper hills, each
separated from the next by a valley, or recovery period. Check your pulse at
the end of the interval training period to ensure that you have stayed within your
target heart rate 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.
The Hill diagram above shows the effort level and recovery periods encountered
during a Hill workout. Effort and recovery periods are simulated on the display
console by columns of lights in the Program Profile Window. The columns move
from right to left during the workout with the left-most column in the Program
Profile Window being your current location in the program. The higher the column,
the greater the resistance; consequently, you must increase your effort.