Life Fitness 95Te Operation Manual page 39

R
ANDOM
The RANDOM program creates a terrain of hills and valleys that varies with each workout. More
than one million different patterns are possible.
F B
AT URN
The FAT BURN workout is designed to maintain a user's heart rate at 65 percent of the theoretical maxi-
mum † (HRmax) for optimal results. Throughout the workout, the user wears a chest strap or grasps the
Lifepulse sensors. If the user is not wearing a chest strap, the WORKOUT PROGRESS SCREEN dis-
plays a heart shape, and the Message Area prompts the user to grasp the sensors. The console continu-
ously monitors and displays the heart rate, adjusting the intensity level of the treadmill to reach and main-
tain the target* (See note below). This system eliminates over- and under-training, and it maximizes the
aerobic benefits of exercise by using the body's fat stores for fuel.
C
ARDIO
The CARDIO workout is virtually identical to FAT BURN; however the target heart rate** is cal-
culated at 80 percent of the theoretical maximum
vascular improvement by placing a heavier workload on the heart muscle (See note below).
NOTE: The intensity level is changed by incline. Speed can be only changed by the user.
Change the target heart rate at any time by using the arrow keys under the THR, or by touching
the THR button to access the Target Heart Rate Workout Setup Screen.
H
ILL
The Life Fitness-patented HILL workout offers a variety of configurations for interval training. Intervals
are periods of intense cardiovascular exercise separated by regular periods of lower-intensity exer-
cise. The WORKOUT PROFILE WINDOW represents these high and low intervals as columns of
light, which together have the appearance of hills and valleys. The computerized interval training
workout has been scientifically demonstrated to promote greater cardiorespiratory improvement than
steady-pace training.
The HILL workout goes through four phases, each marked by different intensity levels. The WORK-
OUT PROFILE window displays the progress of these phases. As noted in the descriptions below,
the heart rate should be measured at two stages in the workout to gauge its effectiveness. Wear the
chest strap or continuously grip the Lifepulse
request for a heart rate measurement, as it does with CARDIO, FAT BURN and the HEART RATE
ZONE TRAINING programs.
1 Warm-up is a phase of low, gradually rising resistance, which brings the heart rate into the
lower end of the target zone and increases respiration and blood flow to working muscles.
2 Plateau increases the intensity slightly, and keeps it steady, to bring the heart rate to the low
end of the target zone. Check the heart rate at the end of this phase.3
Training is a series of increasingly steeper hills, alternating with valleys, or stints of recov-
ery. The heart rate should rise to the high end of the target zone. Check the heart rate at the
end of this phase.
3 Cool-down is a low-intensity phase that allows the body to begin removing lactic acid, and
other exercise by-products, which build up in muscles and contribute to soreness.
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† (HRmax). The higher target promotes cardio-
TM handles. The Message Area does not display a
Interval