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HOW TO CHOOSE AN
AEROBIC TRAINING
METHOD
How hard you work out during your Lifecycle@ exercise session depends on your
fitness goals and physical condition. Your
PEP
(Personal Exercise
Plan)
should
fit your goals and preferences. If you don't enjoy your workout, you won't
continue. Basically, design a workout that you can live with. Page 11 explains
how to develop your Personal Exercise Plan.
This section describes the two aerobic training methods that are available on the
Lifecycle@ - interval training and steady-pace training.
Note: A Lifecycle@Training Log is included at the back of this manual so you can
record information on your progress.
Interval Training
Interval training, which is offered by selecting the Hill Profile program or Random
program, provides periods of high-effort aerobic activity separated by regular
intervals of low-intensity exercise. By varying the workload throughout the
exercise session in this way. your heart rate will range between the high and low
ends
of your
THRR. You can also change the levels of intensity during your ride
by simply pressing a numbered key which is greater than the one your entered at
the beginning of your ride. Likewise, you can select a lower number.
The Lifecycle@ aerobic trainer is unique in the fitness industry. Its patented.
computerized interval training program has been scientifically demonstrated to
yield statistically significant cardiorespiratory improvement compared to
steady-pace training. And, the Lifecycle@ goes one step further. Its Hill Profile
program offers "interval training with progressive overload." Not only does it offer
the challenge of alternating hills and valleys, but the hills and valleys become
progressively more difficult during the course of the ride. (See Figure 4 on page
24.)
Interval training is extremely popular with individuals ranging from elite athletes,
whose performance depends on power and speed, to patients in medically
supervised rehabilitation facilities. A study conducted at the Human Performance
Laboratory of Oregon Health Sciences University. compared interval and
steady-pace training and concluded that interval training offered the following
advantages:
. Greater cardiorespiratory fitness gains per unit of time -. approximately 60%
greater than steady-pace training
. A feeling of less discomfort and less muscular fatigue than steady-pace
exercising
. Reduced boredom and the potential for increased adherence to the overall
exercise plan
-Allen,
D., McDougal, K.G. and Pickens, D.W., A Physiological Comparison of Interval vs.
Steady-Pace Training (Abstract), Medicine and Science in Sports and Exercise, 19:562, 1987.
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