Life Fitness PowerMill Integrity Series Operation Manual page 24

LIFE FITNESS FIT TEST (PERSONAL TRAINER WORKOUT)
The LIFE FITNESS Fit Test estimates cardiovascular activity and can be used to monitor improvements in
ƒ
endurance every 4 - 6 weeks.
The Fit Test is considered to be a submax VO 2 (volume or oxygen) test and gauges how well the heart supplies
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oxygenated blood to the exercising muscles and how efficiently those muscles receive oxygen from the blood.
ƒ Physicians and exercise physiologists generally regard this test as a good measure of aerobic capacity.
Workout duration is 5 minutes total. Take the Fit Test under similar circumstances each time. For the most
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accurate Fit Test results, you should perform the Fit Test on three consecutive days and average the three
scores.
To receive a proper Fit Test score, the work done must be within a training heart rate zone that is 60% to 85% of
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the theoretical maximum heart rate (HRmax).
The user must grasp the hand sensors when prompted, or wear a Polar telemetry heart rate chest strap as the test score
calculation is based on a heart rate reading. Your heart rate is dependent on many factors, including:
ƒ amount of sleep the previous night (at least 7 hours is recommended)
ƒ time of day
ƒ time you last ate (2 - 4 hours after the last meal is recommended)
ƒ time since you last drank a liquid containing caffeine or alcohol, or smoked a cigarette (at least 4 hours is rec-
ommended)
time since you last exercised (at least 6 hours is recommended)
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Suggested exertion levels should be used as a guideline for setting up the Fit Test program. The goal is to elevate the
user's heart rate to a level that is between 60%-85% of their theoretical maximum heart rate.
PowerMill Climber
Within each suggested range, use these additional guidelines:
The computer will not accept:
heart rates less than 52 or greater than 200 beats per minute
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body weights less than 75 lbs. (34 kg) or greater than 400 lbs. (182 kg)
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ages below 10 or over 99 years
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data input that exceeds human potential
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Inactive
L1 - L4
Lower Half of Range
higher age
lower weight
shorter
Active
L3 - L7
Upper Half of Range
lower age
higher weight
(in cases of excessive weight,
use lower half of range)
taller
Very Active
L6 - L11
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