Manual - Life Fitness 3500 Operation Manual

Warm-up: Gradually brings your heart rate into the lower portion of your target heart rate
zone, increasing respiration and blood flow to working muscles.
Plateau: Brings your heart rate into your target zone. Check your heart rate at the end of
the plateau period to ensure that you have entered your target heart rate zone.
Interval Training: A series of hills and valleys. During this portion of the workout, you will
be confronted with sets of four 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 that you have stayed within your target zone.
Cool-down: The cool-down allows the body to begin removing accumulated by-products of exercise,
such as lactic acid, which build up in muscles during a workout and contribute to muscle soreness.
The Hill diagram chart in this section shows the resistance level and recovery periods
encountered during a Hill program workout. Resistance and recovery periods are simulated on
the display console by columns of lights in the Program Profile window. The columns move from
right to left during the workout. The higher the column, the greater the resistance; consequently,
you must increase your effort.
Heart Rate Check Points
For Fat Burning:
First Heart Rate Check Point — Your heart rate should be between 60% and 70%
4
of the theoretical maximum heart rate for your age category (see the Terrain (Hills
and Valleys) chart on previous page for checkpoint location).
Second Heart Rate Check Point — Your heart rate should be between 70% and
4
75% of the theoretical maximum heart rate for your age category.
For Cardio:
First Heart Rate Check Point — Your heart rate should be between 75% and 80%
4
of the theoretical maximum for your age category.
Second Heart Rate Check Point — Your heart rate should be between 80% and
4
85% of the theoretical maximum for your age category.
Be sure to check your heart rate (see How to Take Your Pulse) near the end of the
plateau and interval training periods (see the Terrain (Hills and Valleys) chart on the
previous page). You should always take your heart rate at the time indicated to make sure
you are staying within your target heart rate zone.
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