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5.2 HOW TO USE THE WORKOUTS
1. Manual Workout (Beginner – Just Starting)
Access: This workout can be started by using the navigation keys
to scroll to the MANUAL workout profile and pressing ENTER.
Description: The MANUAL workout is a simple workout that has
no pre-defined intensity levels. The MANUAL workout starts the
user at level 1 resistance level for bikes and cross-trainers and at
0.5 MPH and 0% incline for treadmills. The user is in complete
control of level or speed/incline settings.
Goal: This workout was designed for users that do not have much
experience working out on a product and like to have control of
the level and speed/incline settings.
2. Random Workout (Experienced – Fit)
Access: This workout can be started by using the navigation keys
to scroll to the RANDOM workout profile and pressing ENTER.
Description: In this workout, the console creates a terrain of
different hills and valleys. Over 1 million different patterns are pos-
sible. RANDOM uses resistance or incline adjustments to create
hills/valleys. Speed is controlled by the user.
Goal: This workout was designed to provide the end-user with
unlimited workout variety. The goal of this workout is to prevent
workout boredom and improve motivation.
3. Hill Workout (Experienced – Fit)
This workout can be started by using the navigation keys to scroll
to the HILL workout profile and pressing ENTER.
Description: The Life Fitness patented HILL workout is an inter-
val training workout. Intervals are periods of intense aerobic exer-
cise. The workout profile window displays the levels of the inter-
vals, which together have the appearance of hills and valleys.
Resistance (bikes and cross-trainers) and Incline (treadmills)
adjustments are used to simulate the hills/valleys, speed is con-
trolled by the user.
The HILL workout has two main phases in between the warm-up
and cool down.
Plateau: Increases the intensity slightly and keeps it steady, to bring the heart rate to the low end of the target
zone.
Interval Training: Is a series of increasingly steeper hills, alternating with valleys, or periods of recovery. The
heart rate should rise to the high end of the target zone during this segment.
Goal: The computerized interval training workout has been scientifically demonstrated to promote greater cardio-res-
piratory improvement than steady-pace training. The goal of this workout is to improve cardiovascular endurance and
break through fitness plateaus.
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