Life Fitness 95X Operation Manual page 30

H + W
ILL ORKOUTS
The Life Fitness patented HILL + workouts give even more ways to vary interval training. Based on the same principles as the
CLASSIC HILL workout, Hill + workouts are customized to resemble different locations/training scenarios to add variety and
challenge to Hill workouts.
The AROUND THE WORLD workout is an interval-training workout in which the hills resemble scenes of various
geographical areas.
The CASCADES workout is a two-peak workout in which intensity levels gradually increase and decrease.
The FOOTHILLS workout is a rolling hill workout with low intensity levels.
The KILIMINAJARO workout is a hill workout in which the intensity levels gradually incline toward one ultimate peak
and then gradually decline.
A W
DVANCED ORKOUTS
F T
IT ESTS
L F F T
IFE ITNESS IT EST
The Life Fitness Cross-Trainer Fit Test program is another exclusive feature of this versatile cross-trainer. The Fit Test
workout calculates cardiovascular fitness and can be used to monitor improvements in endurance every four to six
weeks. The user must grasp the hand sensors when prompted or wear a heart rate chest strap, as the test score calcu-
lation is based on a heart rate reading. The workout duration will be five minutes at the chosen resistance level.
Immediately afterward, the console will take the user's heart rate reading, calculate a fitness score, and display the
score in the Message Area.
The Fit Test is considered to be a submax VO2 (volume of oxygen) test. It gauges how well the heart supplies oxygenat-
ed blood to the exercising muscles, and how efficiently those muscles receive oxygen from the blood. Physicians and
exercise physiologists generally regard this test as a good measure of aerobic capacity.
To set up the Fit Test:
• Begin pedaling.
• Choose ADVANCED, FIT TEST.
• Go through the setup screens for the Fit Test, including weight, age and gender. Press ENTER after each selec-
tion to record the entry. (Gender does not require selecting ENTER afterwards.)
• The setup screen for a workout level will appear. (ENTER LEVEL). Consult the following recommended fit test
level chart for an appropriate effort level based on age, gender and activity level. Press ENTER after the selection.
• As the test continues, a message will prompt the user to maintain a pedaling rate between 50-60 rpm (equivalent
to 4.2-5.5 mph). The user must maintain this rate throughout the 5-minute test duration. After 16 seconds, if 50-60
rpm is not maintained, the fit test will automatically terminate.
After the five-minute FIT TEST is completed, a FIT TEST score will be displayed.
F T P S
IT EST ROGRAM UGGESTED
Cross-Trainer
Fit Test Level
Suggested exertion levels should be used as a guideline for setting up the Fit Test program. The goal is to elevate the
user's heart rate to a level that is between 60%-85% of their theoretical maximum heart rate (220-age). Within each sug-
gested range, these additional guidelines can be used:
E L
XERTION EVELS
Inactive Active
L 2-4 men L 3-10 men
L 1-2 women L 2-5 women
Very Active
L 7-15 men
L 3-10 women
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