Workout Descriptions - Life Fitness Integrity Series Operation Manual

4.3 Workout Descriptions

QUICK START is the fastest way to begin exercising and bypasses the steps of selecting a specific workout program. The intensity
level for the workout is set automatically and remains the same unless manually changed. To change the level, use the LEVEL arrow
keys or use the NUMERIC KEYPAD to enter a higher or lower level number.
MANUAL
The MANUAL program sets an intensity level that does not change automatically. While the workout is in progress, increase or lower
the intensity level as desired using the arrow keys.
RANDOM
The RANDOM program creates a terrain of hills and valleys that varies with each workout. More than one million different patterns
are possible.
FAT BURN
The FAT BURN workout is designed to maintain a user's heart rate at 65% of the theoretical maximum (HRmax) for optimal results.
Throughout the workout, the user wears a Polar telemetry heart rate chest strap or grasps the LifepulseTM sensors. If the user is not
wearing a Polar telemetry heart rate chest strap, the WORKOUT PROFILE WINDOW displays a heart shape, and the MESSAGE CEN-
TER displays a prompt to grasp the sensors. The console continuously monitors and displays the heart rate, adjusting the intensity
level of the Cross-Trainer to reach and maintain the target. This system eliminates over-training and under-training, and it maximizes
the aerobic benefits of exercise by using the body's fat stores for fuel.
CARDIO
The CARDIO workout is virtually identical to Fat Burn, however the target heart rate is calculated at 80% of the theoretical maximum
(HRmax). The higher target promotes cardiovascular improvement by placing a heavier workload on the heart muscle.
PERSONAL TRAINER
• CUSTOM WORKOUTS
The cross-trainer console stores up to six custom workouts. For information on creating these workouts, see Programming Custom
Workouts in Section 6.
To use CUSTOM WORKOUTS, press the PERSONAL TRAINER KEY repeatedly until the MESSAGE CENTER displays "personal trainer
workouts". Then, press ENTER. The MESSAGE CENTER displays a prompt to select a custom workout number, ranging from 1 to 6.
Using the ARROW KEYS or the NUMERIC KEYPAD, select the number and press ENTER. If a workout has not been created for that
number, the MESSAGE CENTER simply scrolls to the next number. If a workout has been created for the selected number, the MES-
SAGE CENTER displays successive prompts to enter the weight and choose a speed. After these entries are provided, the workout
begins.
• DISTANCE GOAL
This workout is designed to build endurance. The objective is to cover a certain distance in miles. Once the objective is met, the
workout automatically goes into a cool down phase, and ends afterward.
NOTE: When a user sets this goal with the TIME ARROW keys, the console displays the values in .10-mile increments.
• CALORIES GOAL
This workout is designed to promote weight loss and weight control. The objective is to burn a certain number of calories in the
selected time duration. Once the objective is met, the workout automatically goes into a cool down phase, and ends afterward.
• TIME IN ZONE GOAL
The Time in Zone Goal program, a feature of Heart Rate Zone Training®, enhances FAT BURN and CARDIO workouts by setting a du-
ration for staying within the target zone as the workout goal. Once the duration objective is met, the workout goes into a cool down
phase.
• SPORT TRAINING™
This distance-goal workout is designed for runners training for races. The program creates realistic terrains by setting different
incline levels throughout the course. Incline grades depend on the difficulty levels selected during the workout setup. A 1.5% incline
grade, which is the baseline level, simulates a flat running surface. A zero percent grade simulates running downhill. Incline dura-
tions range between 30 and 60 seconds. The course ends when the distance goal is met. Two Sport Training programs are available
on the cross-trainer:
ƒ
Sport Training (5K) is a 5-kilometer, or 3.1-mile, course.
ƒ Sport Training (10K) is a 10-kilometer, or 6.2-mile, course.
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