Extreme Heart Rate - Life Fitness 95Te Operation Manual

3) E H
XTREME EART
This intense, varied workout is designed to help more experienced users to break through fitness
improvement plateaus. The workout alternates between two target heart rates* as quickly as possi-
ble. The effect is similar to that of running sprints. The user must wear a chest strap or grip the
Lifepulse TM sensors throughout the workout.
NOTE: It is recommended that users who run at speeds faster than 4.5 MPH wear the chest strap
and do not use the Lifepulse
When setting up the workout, the user enters a target heart rate and selects a walk speed and a
jog speed. After a standard three-minute warm-up, the treadmill accelerates to the jog speed,
and the incline increases, until the user reaches the target heart rate goal of 85 percent of the
theoretical maximum
incline is reduced to 0 percent, and the treadmill slows to the walk speed. 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 speeds and incline levels, continuing this pattern throughout the dura-
tion.
If the user does not reach a heart rate goal after five minutes, the Message Area displays a
prompt to increase or decrease speed, depending on whether the workout is in a hill or valley
phase. The program does not proceed to a new heart rate goal until the user reaches the cur-
rent goal.
Warm-up
118 BPM
User Example
† 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). For example, a 40-year-old user's rec-
ommended THR for the EXTREME HEART RATE
cent of the maximum, so the equation would be (220-40)*.85 = 153.
R
ATE
TM sensors.
† (HRmax). That target rate is maintained for a stabilizing period. Then, the
85% HRmax
Stabilizing Period
65% HRmax
EXTREME HEART RATE Workout Profile
153 BPM
Stabilizing Period
118 BPM
85 percent of theoretical maximum (HR
TM
85% HRmax
Stabilizing Period
65% HRmax
153 BPM
Stabilizing Period
118 BPM
max ) (40 year old / 153 recommended BPM)
WORKOUT is 153. The workout program targets a standard 85 per-
85% HRmax
Stabilizing Period
Cool Down
153 BPM
Stabilizing Period
118 BPM
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