The Workouts; Workout Overviews - Life Fitness 95RI Operation Manual

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This section lists the Lifecycle recumbent bike's pre-programmed workouts. For more detailed infor-
mation, see Section 4.2, titled Using the Workouts.
QUICK START is the fastest way to begin exercising, and it bypasses the steps involved in selecting
a specific workout program. After the QUICK START key is pressed, a constant-level workout begins.
The intensity level does not change automatically.
RANDOM is an interval training workout of constantly changing intensity levels that occur in no regu-
lar pattern or progression.
MANUAL is a workout in which the intensity level does not change automatically.
FAT BURN is a low-intensity workout for burning the body's fat reserves. The user must wear
a Polar heart rate chest strap, or grasp the Lifepulse system sensors continuously. The workout pro-
gram automaticaly adjusts the intensity level, based on the actual heart rate, to maintain the rate at 65
percent of the theoretical maximum
CARDIO is a higher intensity workout for more fit users, emphasizing cardiovascular benefits and maxi-
mum fat burning. The user must wear a Polar heart rate chest strap, or grasp the Lifepulse system sensors
continuously. The workout program automatically adjusts the intensity level, based on the actual heart rate,
to maintain the rate at 80 percent of the theoretical maximum.
The following three workouts are accessed by pressing the ZONE TRAINING+ key
HEART RATE HILL consists of three hills that target three heart rate goals: The first hill brings the heart
rate to 90 percent of the target rate*. The second hill increases the rate to 95 percent. The third hill match-
es the target heart rate. The valley always is defined as 85 percent of the target. The user must grasp the
Lifepulse system sensors continuously or wear a Polar heart rate chest strap.
HEART RATE INTERVAL alternates between a hill, which brings the heart rate up to the target rate, and
a valley, which brings the heart rate down to 90 percent of the target. The user must grasp the Lifepulse
system sensors continuously or wear a Polar heart rate chest strap.
EXTREME HEART RATE alternates between two target heart rate goals as quickly as possible. The
effect is similar to that of running sprints. The user must grasp the Lifepulse system sensors continuously
or wear a Polar heart rate chest strap.
The following seven workouts are accessed by pressing the HILL PLUS key
HILL is an interval-training workout combining "hills" and "valleys" of different intensity levels, which is
proven to provide effective, time-efficient cardiovascular results.
AROUND THE WORLD is an interval-training workout in which the hills resemble scenes of
various geographical areas.
FOOT HILLS is a rolling hill workout with low intensity levels.
† 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 THR for the HEART
RATE HILL workout is 144. This workout targets 80 percent of the maximum, so the equation would be (220-40)*.80=144.
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