Workout Descriptions - Life Fitness UPRIGHT LIFECYCLE Operation Manual

W D
ORKOUT ESCRIPTIONS
• Manual Goals is a constant effort workout in which the
user can change incline level or speed at any time.
• Hill is an interval training workout. Intervals are
periods of intense aerobic exercise separated by
regular periods of lower-intensity exercise. The overall
duration of the workout determines the length of each
interval.
• Random is an interval training workout of constantly
changing intensity levels that occur in no regular
pattern or progression.
• Rolling Hills is a rolling hill workout with low intensity
levels.
• Moderate Burn is a low-intensity cardio workout. The
program adjusts the intensity level through changing
the incline (elevation), based on the actual heart rate,
to maintain the rate at 65% of the theoretical maximum.
• Fixed Time Interval takes the user through three dif-
ferent hills based on targeting three different heart rate
goals.
Research shows that maintaining a specifi c heart rate while exercising is the optimal way to monitor the intensity of a
workout and to achieve maximum results. That is the idea behind the Life Fitness Heart Rate Zone Training approach to
exercise. Zone Training identifi es an exerciser's ideal heart rate range, or zone, for burning fat or increasing cardiovas-
cular fi tness. The zone is a percentage of the theoretical maximum (HRmax), and its value depends on the workout. The
maximal heart rate formula is defi ned by the American College of Sports Medicine's Guidelines for Exercise Testing and
Prescription, 8th Edition, 2010. HRmax equals to 206.9 minus the total of 0.67 multiplied by a person's age.
Theoretical Maximum Heart Rates and Target Heart Rates
Reference the chart below for Theoretical Maximum Heart Rates and Target Heart Rates.
Note: Consulting a fi tness trainer is recommended for defi ning specifi c fi tness goals and designing a workout program.
20
Classic Workouts
Healthy Heart Workouts (Heart Rate Zone Training
HR Max = 206.9 - (0.67 * age)
Theoretical
Age Maximum
Heart Rate
10
20
30
40
50
60
70
80
90
99
• Cross-Train Aerobics simulates the
experience of working with a personal
trainer. There are prompts to emphasize
pushing, pulling, total body, lower body,
speed changes, and forward / reverse motion.
• Cross-Train Reverse continuously
alternates 5 minutes of forward motion
with 2 minutes of reverse motion.
• Vigorous Burn is a higher-intensity workout for more
fi t users, maximizing cardiovascular benefi ts and total
calories burned. The program adjusts the intensity
level, based on the actual heart rate, to maintain the
rate at 80% of the theoretical maximum.
• Variable Time Interval alternates between a hill and a
valley based on the target heart rate.
65%
(Moderate (Vigorous
Burn)
200 130
194 126
187 121
180 117
173 113
167 108
160 104
153 100
147 95
141 91
®
)
80%
Burn)
160
155
149
144
139
133
128
123
117
112