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HOW TO CHOOSE A LIFECYCLE@
COMPUTERIZED PROGRAM
Three computerized programs are available on your Lifecycle@:
1. The Hill Profile Program
2. The Random Program
3. The Manual Program
The Hill Profile Program
The Lifecycle@ aerobic trainer's patented Hill Profile program (See Figure 4 on
page 24) offers the ideal configuration for interval training. The Hill Profile
program is available in various durations from 1 to 24 minutes. You can select
rides of 1, 2, 3. 4, 5, 6. 12. 18 and 24 minutes. Each Hill Profile program is
comprised of four periods: 1) Warm-Up, 2) Test, 3) Interval Training, and 4)
Cool-Down.
This unique
feature of
the Lifecycle@, "interval
training with progressive
overload," results in a
greater improvement in
cardiorespiratory fitness*
-- and it's this scientifc
innovation that
distinguishes the
Lifecycle@ from all other
aerobic training
equipment.
Warm-Up
Period:
Gradually brings your heart rate into the
lower portion of your THRR and increases respiration.
Blood-flow to working muscles also increases.
Test Period:
Increases your heart rate so that it is within
your THRR. Take your pulse (HR check) at the end of the
test period to ensure that you have entered your THRR.
Interval Training Period:
Comprised of a series of hills and
valleys. During this period, you are confronted with four
successively higher hills. Each one is separated from the
next by a valley or recovery period. Take your pulse at the
end of the interval training period to ensure you have stayed
within your THRR.
Cool-Down
Period: Reduced pedal
resistance which calls
for pedaling at 80 RPM for 1/3 of the time, then faster (100
RPM) for the second 1/3, followed by a return to 80 RPM for
the last 1/3. The last 1/3 of this exercise period gradually reduces your heart rate
to the lower end of your THRR. It also allows your body to begin removing
accumulated end products of exercise, such as lactic acid, which tend to build-up
in muscles during your workout and contribute to muscle soreness.
An integral part of the end product dissipation process is the period of rapid
pedaling (100 RPM) midway throughout the cool-sown period mentioned above.
A small flashing "light" to the left on the Pedal RPM Window on the display
console signals you to increase from 80 RPM to 100 RPM and then to resume 80
RPM again.
.
Allen, D., McDougal, K.G. and Pickens, D.W., A Physiological Comparison of Interval Training liS.
Steady-State Training (Abstract), Medicine and Science in Sports and Exercise, 19:562,
1987.
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