Hill; Cross-Train Aerobic; Cross-Train Reverse - Life Fitness x3 Assembly & Operation Manual

5. T W
HE ORKOUTS
5.1.13 H
ILL
HILL provide effective cardiovascular results using a simulated combination
of hills and valleys. The Hill Workout features periods of intense aerobic
activity separated by regular intervals of lower-intensity exercise. This
variable pattern has been scientifically demonstrated to provide greater
cardio respiratory improvement than steady-pace training. Not only does the
Hill Workout offer the challenge of alternating periods of high and low
intensity, the levels of intensity become progressively more extreme during
the course of the workout. The longer the workout, the more the molehills
turn into mountains.
Effort and recovery periods are shown on the Display Console by columns of
red lights in the Workout Profile Window. The columns move from right to left
during the workout. The higher the column, the higher the hill – and the
harder you have to work to keep going.
Each Hill Workout completes the following phases:
(1) Interval Training (2) Cool-down.
Interval Training: During this portion of the workout, you are confronted with a series of successively steeper hills – each
separated from the next by a valley, or recovery period. Check your heart rate at the end of the interval training period to
ensure you're staying within your target zone.
Cool-down: The cool-down allows the body to begin removing lactic acid and other accumulated by-products of exercise which
build up in muscles during a workout and contribute to muscle soreness.
As minutes are added, additional hills and valleys beyond the first four are presented. The additional hills and valleys will follow
the pattern of the first four, dropping back down to the level of the very first hill encountered. This process repeats until the
workout is complete.
5.1.14 C -T
ROSS
This workout makes the most of the Life Fitness Cross-Trainer's total body workout capabilities by leading the user through a
varied workout that exercises all the major muscle groups.
For an upper body workout that works all the muscles in the arms, the console directs the user to push and pull the handlebar
arms at various times. The console will also vary the workout between total body and lower-body-only workouts, during which
the user rests his or her hands on the stationary handlebar.
To maximize a lower-body workout, forward and reverse motions and speeds are alternated, working all the muscles in the legs
during a single exercise session.
This Cross-Trainer workout uses one, selectable resistance level. However, it can be made into a variable resistance workout
by selecting the Hill, Manual or Random program first, then, pressing the Aerobics Mode key on the console.
5.1.15 C -T
ROSS
To vary the Cross-Trainer exercise and maximize the lower-body workout, the Cross-Train Reverse workout directs the user to
use a forward motion for five minutes followed by backward motion for two minutes. By making the most of the Life Fitness
Cross-Trainer's forward and reverse feature, this program provides an effective workout for the thighs,
calves, hips and buttocks.
NOTE: This Cross-Trainer workout is a single resistance program. However, it can be made into a variable resistance workout
by first selecting the Hill, Manual or Random program, then, pressing the Reverse Mode key on the console
after starting the workout.
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