Life Fitness 95X Operation Manual page 28

C
ARDIO
The CARDIO workout is virtually identical to FAT BURN; however the target heart rate* is calculated at 80 percent of the
theoretical maximum and more calories from fat are burned in this workout. The user wears a chest strap or grips the
Lifepulse system sensors. The higher target promotes cardiovascular improvement by placing a heavier workload on the
heart muscle.
H R H
EART ATE ILL
This program combines the standard HILL workout profile with the concept of Heart Rate Zone Training. The default tar-
get heart rate* is calculated as 80 percent of the theoretical maximum
during the workout setup. All hills and valleys are percentages of HRmax. The workout consists of three hills that target
three heart rate goals: The first hill brings the heart rate to 70 percent of HRmax. The second hill increases the rate to
75 percent of HRmax. The third hill matches the Target Heart Rate brining the heart rate to 80 percent of HRmax. The
valley always is defined as 65 percent of HRmax.
After a standard three-minute warm-up, the workout progresses toward the first hill and heart rate goal. Once the user reach-
es 70 percent of HRmax, the hill continues for one minute. When the minute expires, the level decreases into a valley. Once
the user's heart rate falls to 65 percent of HRmax, the valley continues for one minute. Then the next hill begins with its cor-
responding heart rate goal. After the user completes the third hill/valley pair, the program returns to the first hill and repeats
the cycle as long as the duration allows. At the end of the duration, the workout goes into a cool down phase. If the heart rate
goes above the theoretical maximum for more than 45 seconds, the cross-trainer automatically goes into pause mode. The
program does not proceed to a new heart rate goal until the user reaches the current goal. The user must wear a heart rate
chest strap or grip the Lifepulse sensors throughout the workout.
† Defined by the American College of Sports Medicine's "Guidelines for Exercise Testing and Prescription" as equal to 220 minus an individual's age.
* Target Heart Rate (THR) is a percentage of the theoretical maximum (HRmax). A 40-year-old user's recommended THR for the Heart Rate Interval workout is
144, or 80 percent of the maximum; so the equation would be (220-40)*.80=144.
70% HRmax
Valley
85% THR
65% HRmax 65% HRmax
HEART RATE HILL Workout Profile
127 BPM
117 BPM 117 BPM
User Example: 80 percent of theoretical maximum (HR
†
(HRmax), but the user can adjust the target rate
80% HRmax
75% HRmax
Valley Valley
65% HRmax 65% HRmax
144 BPM
135 BPM
117 BPM 117 BPM
max ) (40 year old / 144 recommended BPM)
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