Life Fitness 8500 Manual page 20

20
Each Hill program session comprises the following phases:
(1) Warm-up, (2) Plateau, (3) Interval Training, and (4) Cool-down.
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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.
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Plateau: Increases your heart rate so that it is within your target zone. Check
your pulse at the end of the plateau period to ensure that you have entered your
target heart rate zone.
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Interval Training: A series of hills and valleys. During this portion of your work-
out, you are confronted with 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.
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Cool-down: The cool-down allows your body to begin removing accumulated
by-products of exercise, such as lactic acid, which builds up in muscles during
your workout and contributes to muscle soreness.
H R C
EART ATE HECK
For Fat Burning:
4 First Heart Rate Check Point — Your heart rate should be between 60%
and 70% of the theoretical maximum heart rate for your age category.
4 Second Heart Rate Check Point — Your heart rate should be between
70% and 75% of the theoretical maximum heart rate for your age category.
For Cardio:
4 First Heart Rate Check Point — Your heart rate should be between 75%
and 80% of the theoretical maximum for your age category.
4 Second Heart Rate Check Point — Your heart rate should be between
80% and 85% of the theoretical maximum for your age category.
Heart Rate Check Points: Check your heart rate near the end of the
plateau period and at the end of the interval training period. You might
want to press the PAUSE key and then check your heart rate. The treadmill
will pause for up to two minutes. You should always take your pulse at the
times indicated to make sure you are staying within your personal target
heart rate zone.
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OINTS