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4 THE WORKOUTS
4.1 WORKOUT OVERVIEWS
This section lists the Life Fitness stairclimber 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. Once QUICK START is selected, a constant-level workout begins.
The intensity level does not change automatically.
FAT BURN (available on 93S; also available on 90S if telemetry option is installed) is a lower-
intensity workout for burning the body’s fat reserves. The user must wear a heart rate chest
strap. The workout automatically adjusts the intensity level, based on the actual heart rate, to
maintain the rate at 65 percent of the theoretical maximum.
†
CARDIO (available on 93S; also available on 90S if telemetry option is installed) is a higher inten-
sity workout for more fit users, emphasizing cardiovascular benefits and maximum fat burning. The
user must wear a heart rate chest strap. The workout automatically adjusts the intensity level, based
on the actual heart rate, to maintain the rate at 80 percent of the theoretical maximum.
HILL is an interval-training workout combining “hills” and “valleys” of different intensity levels,
which is proven to provide effective, time-efficient cardiovascular results.
RANDOM is an interval training workout of constantly changing intensity levels that occur in no
regular pattern or progression to challenge the user.
MANUAL is a workout in which the intensity level does not change automatically.
HEART RATE HILL (93S only) takes the user through three different hills based on the target
heart rate*. The user wears a heart rate chest strap, or grasps the Lifepulse
TM
sensors continuously.
HEART RATE INTERVAL (93S only) alternates between a hill and a valley based on the target heart
rate*. The user wears a heart rate chest strap, or grasps the Lifepulse
TM
sensors continuously.
EXTREME HEART RATE (93S only) is an intense workout for more experienced users. It is
designed to get the heart rate up and down as quickly as possible. The user wears a heart rate
chest strap, or grasps the Lifepulse
TM
sensors continuously.
The following workouts, available on the 93S model, are accessed by pressing the
WORKOUTS PLUS key :
WATTS targets a rate of effort equal to a certain number of Watts. A Watt is a unit of power that mea-
sures the amount of mechanical work required to operate a device, such as a stairclimber. It is rough-
ly equal to .25 calories per hour.
†
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.
A 20-year-old user’s THR is 160, so the equation would be (220-20)*.80=160.