Heart Rate Interval; Extreme Heart Rate - Life Fitness 95X Operation Manual

H R I
EART ATE NTERVAL
This program also combines the standard HILL workout profile with the concept of Heart Rate Zone Training. The default
target heart rate* is calculated as 80 percent of the theoretical maximum
rate during the workout setup. The workout alternates between a hill, which brings the heart rate up to the target rate of 80
percent of HRmax, and a valley, which brings the heart rate down to 65 percent of HRmax. After a standard three-minute
warm-up, the workout progresses toward the first hill and heart rate goal. Once the goal is reached, the hill continues for three
minutes. Then the level decreases into a valley. Once the 65 percent of HRmax goal is reached, the valley continues for three
minutes, after which the next hill begins. The user's fitness level determines the number of hills and valleys encountered within
the duration. At the end of the duration, the workout goes into a cool down phase. If the heart rate goes above the theoreti-
cal maximum † for more than 45 seconds, the cross-trainer automatically goes into pause mode. The program does not pro-
ceed 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.
E H R
XTREME EART ATE
This intense, varied workout is designed to help more experienced users break through fitness improvement plateaus. The
workout alternates between two target heart rates* as quickly as possible. The effect is similar to that of running sprints. The
user must wear a chest strap or grip the Lifepulse
When setting up the workout, the user enters a target heart rate. After a standard three-minute warm-up, the intensity
increases, until the user reaches the target heart rate goal of 85 percent of the theoretical maximum
get rate is maintained for a stabilizing period. Then, the intensity decreases. When the heart rate falls to the 65 percent
of HRmax goal, it is maintained there for a stabilizing period. The program repeats the alternating of intensity levels, con-
tinuing this pattern throughout the duration. The program does not proceed to a new heart rate goal until the user reach-
es the current goal.
User Example: 80
† 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.
28
85% HRmax
Stabilizing Period
Warm-up
65% HRmax
EXTREME HEART RATE Workout Profile
153 BPM
Stabilizing Period
118 BPM
118 BPM
User Example 85 percent of theoretical maximum (HR
TM sensors throughout the workout.
80% HRmax
Valley
Warm-up
65% HRmax
HEART RATE INTERVAL Workout Profile
144 BPM
117 BPM 117 BPM
percent of theoretical maximum (HR
† (HRmax), but the user can adjust the target
85% HRmax 85% HRmax
Stabilizing Period Stabilizing Period
65% HRmax
153 BPM 153 BPM
Stabilizing Period Stabilizing Period
118 BPM
max ) (40 year old / 153 recommended BPM)
80% HRmax 80% HRmax
Valley
65% HRmax
144 BPM 144 BPM
117 BPM
max ) (40 year old / 144 recommended BPM)
Cool Down
118 BPM
† (HRmax). That tar-
Valley
65% HRmax
117 BPM