Extreme Heart Rate - Life Fitness 93X Operation Manual

E H
XTREME EART
This intense, varied workout is designed to help more experienced users to break through fitness
improvement plateaus. The workout alternates between two target heart rates* as quickly as possi-
ble. The effect is similar to that of running sprints. The user must wear a Polar chest strap through-
out the workout.
When setting up the workout, the user enters a target heart rate. After a standard three-minute
warm-up, the intensity increases, until the user reaches the target heart rate goal of 85 percent
of the theoretical maximum
Then the intensity decreases. When the heart rate falls to the 65 percent of HRmax goal, it is
maintained there for a stabilizing period. The program repeats the alternating of intensity levels,
continuing this pattern throughout the duration. The program does not proceed to a new heart
rate goal until the user reaches the current goal.
Warm-up
118 BPM
User Example
.
† 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 (HRmax). For example, a 40-year-old user's rec-
ommended THR for the EXTREME HEART RATE
cent of the maximum, so the equation would be (220-40)*.85 = 153.
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R TM W
ATE ORKOUT
† (HRmax). That target rate is maintained for a stabilizing period.
85% HRmax
Stabilizing Period
65% HRmax
EXTREME HEART RATE Workout Profile
153 BPM
Stabilizing Period
118 BPM
85 percent of theoretical maximum (HR
TM WORKOUT is 153. The workout program targets a standard 85 per-
(93 O )
X NLY
85% HRmax
Stabilizing Period
65% HRmax
153 BPM
Stabilizing Period
118 BPM
max ) (40 year old / 153 recommended BPM)
85% HRmax
Stabilizing Period
Cool Down
153 BPM
Stabilizing Period
118 BPM