Life Fitness Integrity Series Operation Manual page 30

SIX PRE-SET WORKOUTS
AROUND THE WORLD, CASCADES, FOOTHILLS, INTERVAL, KILIMANJARO, and SPEED TRAINING are variations
of the HILL workout. These workouts cannot be changed "on the fly."
AROUND THE WORLD is an interval-training workout in which the hills resemble scenes of various
geographical areas.
CASCADES is a two-peak workout in which intensity levels gradually increase and decrease.
FOOTHILLS is a rolling hill workout with low intensity levels.
INTERVAL is a Hill workout in which intensity levels rise and fall. The higher levels gradually incline toward a
peak and then gradually decline.
KILIMANJARO is a Hill workout in which the intensity levels gradually incline toward one ultimate peak and
then gradually decline.
SPEED TRAINING is a Hill workout in which the intensity level alternates between high and low levels very
quickly to simulate a typical speed training workout.
CROSS-TRAIN AEROBICS
During this workout, the MESSAGE CENTER displays prompts to emphasize different muscle groups. To emphasize
upper-body muscles, the MESSAGE CENTER displays prompts to focus on pushing and pulling the moving arms at
various times. To emphasize lower-body muscles, the MESSAGE CENTER displays prompts to rest the hands on the sta-
tionary handlebar, thus forcing the legs to do all the work. The program also alternates between forward and reverse
motion as well as different speeds.
Ten seconds after prompting the user to change pedaling direction, the workout applies "braking resistance," that is,
a high resistance level that essentially forces the user to stop pedaling. Once the user stops pedaling, the workout re-
sumes the normal resistance level. The actual level of braking resistance depends on the user's pedaling speed. If the
user is pedaling at a rate equal to, or faster than 6.2 mph (10.0 kph), the workout applies the maximum level of braking
resistance. If the user is pedaling at a speed below 6.2 mph (10.0 kph), the workout applies 92% of the maximum.
CROSS-TRAIN AEROBICS is a constant-resistance workout. However, for a similar experience with a variable-resistance-
level workout, the user can start any workout (except for Fat Burn and CARDIO) and then press the Aerobics Mode key.
CROSS-TRAIN REVERSE
This workout features alternating periods of pedaling forward and pedaling backwards. If the user chooses a workout
duration 14 minutes or above, the unit displays alternating prompts to pedal forward for five minutes and then back-
ward for two minutes. If the user selects a goal of 13 minutes or below, the display prompts the user to pedal forward
for two minutes and then backward for one minute. If the user selects a goal other than time (distance or calorie), the
program uses the default setting of prompting forward motion for five minutes and reverse for two minutes.
This feature varies the emphasis on different leg muscles. Ten seconds after prompting the user to change pedaling
direction, the workout applies "braking resistance," that is, a high resistance level that essentially forces the user to stop
pedaling. Once the user stops pedaling, the workout resumes the normal resistance level. The actual level of braking
resistance depends on the user's pedaling SPEED. If the user is pedaling at a rate equal to, or faster than, 6.2 mph (10.0
kph), the workout applies the maximum level of braking resistance. If the user is pedaling at a speed below 6.2 mph
(10.0 kph), the workout applies 92% of the maximum.
CROSS-TRAIN REVERSE is a constant-resistance workout. However, for a similar experience with a variable-resistance-
level workout, the user can start any workout (except for Fat Burn and CARDIO) and then press the reverse Mode key.
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