Fat Burn; Cardio; Hill; Manual - Life Fitness 9100 Operation Manual

F B
AT URN
The FAT BURN workout is designed to maintain a user's heart rate at 65 percent of the theoretical
maximum for optimal results. Throughout the workout, the user wears a chest strap. The console
†
continuously monitors and displays the heart rate, adjusting the intensity level of the treadmill to
reach and maintain the target*. This system eliminates over- and under-training, and it maximizes
the aerobic benefits of exercise by using the body's fat stores for fuel.
C
ARDIO
The CARDIO workout is virtually identical to FAT BURN; however, the target heart rate is
calculated at 80 percent of the theoretical maximum. The higher target promotes cardiovascular
improvement by placing a heavier workload on the heart muscle.
NOTE: The user can change the target heart rate at any time during a FAT BURN or CARDIO
workout by using the WORKOUT SELECTION ARROW keys.
H
ILL
The Life Fitness-patented HILL workout offers a variety of configurations for interval training.
Intervals are periods of intense cardiovascular exercise separated by regular periods of lower-
intensity exercise. The WORKOUT PROFILE window represents these high and low intervals as
columns of light, which together have the appearance of hills and valleys.
The computerized interval training workout has been scientifically demonstrated to promote
greater cardio-respiratory improvement than steady-pace training.
The HILL workout goes through four phases, each marked by different intensity levels. The
WORKOUT PROFILE window displays the progress of these phases, as seen in the chart
following these descriptions below. As noted in the descriptions, the heart rate should be
measured at two stages in the workout to gauge its effectiveness. To do so, wear the chest
strap. Note that the MESSAGE CENTER does not display a request for a heart rate measure-
ment, as it does with the CARDIO and FAT BURN.
1 Warm-up is a phase of low, gradually rising resistance, which brings the heart rate into the
lower end of the target zone and increases respiration and blood flow to working muscles.
2 Plateau increases the intensity slightly, and keeps it steady, to bring the heart rate to the low
end of the target zone. Check the heart rate at the end of this phase.
3 Interval Training is a series of increasingly steeper hills, alternating with valleys, or stints of
recovery. The heart rate should rise to the high end of the target zone. Check the heart rate
at the end of this phase.
4 Cool-down is a low-intensity phase that allows the body to begin removing lactic acid, and
other exercise by-products, which build up in muscles and contribute to soreness.
Defined by the American College of Sports Medicine's "Guidelines for Exercise Testing and
†
Prescription" as equal to 220 minus an individual's age.
* Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a
40-year-old user's recommended THR for the FAT BURN workout is 117. The FAT BURN
workout targets 65 percent of the maximum, so the equation would be (220-40)*.65=117.
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