Life Fitness R9i Operation Manual page 18

The following chart lists the steps involved for setting up each workout.
L
IFECYCLE
HILL
Select time
Select level
Begin workout
RANDOM
Select time
Select level
Begin workout
MANUAL
Select time
Select level
Begin workout
™
SPORT TRAINING
Select time
Select level
Begin workout
EZ RESISTANCE
Select time
Select level
Begin workout
E A
NTERING GE
When prompted by the MESSAGE CENTER to enter age, use the ARROW keys to increase or decrease the
displayed age to the correct value, and press ENTER.
Lifecycle Recumbent Exercise Bike workout programs that set a target heart rate zone first calculate the user's
†
theoretical maximum heart rate by subtracting the user's age from the number 220. The programs then calculate
the target zone as a percentage of the theoretical maximum.
E T
NTERING IME
When prompted by the MESSAGE CENTER to enter a time, use the ARROW keys to increase or decrease the
displayed time to the desired value.
S A
ELECTING AND DJUSTING THE
When prompted by the message center, use the ARROW KEYS to increase or decrease the displayed intensity
level or target heart rate* to the desired value and press ENTER. Adjust the level as needed or desired during the
workout.
•
Intensity level: The Lifecycle Recumbent Exercise Bike provides a selection of 20 intensity levels. The
intensity level appears in the Workout Profile window as columns of lights. Selecting a low intensity level at
first is recommended. As physical conditioning improves, the levels can be increased.
•
Target heart rate: Exercise bike programs that calculate a target heart rate base this number on the age of
the user and the type of workout. The user accepts or adjusts the rate when setting up the workout. During
the workout itself, the program reads the heart rate, which is transmitted via the Lifepulse Sensors (R9i
only) or the chest strap; and it uses this data to adjust the resistance. Manually raising the rate increases
the intensity of the cardiovascular exercise.
†
Defined by the American College of Sports Medicine's "Guidelines for Exercise Testing and Prescription" as being 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 HEART
RATE HILL workout is 144. The HEART RATE HILL workout targets 80 percent of the maximum, so the equation would be (220-40)*.80=144.
R E
ECUMBENT XERCISE
FAT BURN
Select time
Enter age
Enter Target Heart Rate
or accept displayed value
Begin workout
CARDIO
Select time
Enter age
Enter Target Heart Rate
or accept displayed value
Begin workout
HEART RATE HILL
Select time
Enter age
Enter Target Heart Rate
or accept displayed value
Begin workout
HEART RATE INTERVAL
Select time
Enter age
Enter Target Heart Rate
or accept displayed value
Begin workout
I L
NTENSITY
B W S
IKE ORKOUT
EXTREME HEART RATE
Select time
Enter age
Enter Target Heart Rate
or accept displayed value
Begin workout
AROUND THE WORLD
(R9i only)
Select time
Select level
Begin workout
CASCADES (R9i only)
Select time
Select level
Begin workout
FOOT HILLS (R9i only)
Select time
Select level
Begin workout
SPEED TRAINING (R9i only)
Select time
Select level
Begin workout
EVEL
17
S
ETUP TEPS
KILIMANJARO (R9i only)
Select time
Select level
Begin workout
INTERVAL (R9i only)
Select time
Select level
Begin workout
WATTS (R9i only)
Select time
Select level
Begin workout
METS (R9i only)
Select time
Select level
Begin workout
AEROBICS TRAINER
(R9i only)
Select time
Select level
Begin workout
MY WORKOUTS
(R9i only)
Select a workout
from 1 to 7
Begin workout