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H
ILL
The Life Fitness-patented HILL workout offers a variety of configurations for interval training.
Intervals are periods of intense cardiovascular exercise separated by regular periods of lower-
intensity exercise. The WORKOUT PROFILE window represents these high and low intervals as
columns of light, which together have the appearance of hills and valleys.
The computerized interval training workout has been scientifically demonstrated to promote
greater cardio-respiratory improvement than steady-pace training.
The HILL workout goes through four phases, each marked by different intensity levels. The
WORKOUT PROFILE window displays the progress of these phases, as seen in the chart
following these descriptions below. As noted in the descriptions, the heart rate should be
measured at two stages in the workout to gauge its effectiveness. To do so, wear the chest
strap. Note that the MESSAGE CENTER does not display a request for a heart rate measure-
ment, as it does with the CARDIO and FAT BURN.
1 Warm-up is a phase of low, gradually rising resistance, which brings the heart rate into the
lower end of the target zone and increases respiration and blood flow to working muscles.
2 Plateau increases the intensity slightly, and keeps it steady, to bring the heart rate to the low
end of the target zone. Check the heart rate at the end of this phase.
3 Interval Training is a series of increasingly steeper hills, alternating with valleys, or stints of
recovery. The heart rate should rise to the high end of the target zone. Check the heart rate
at the end of this phase.
4 Cool-down is a low-intensity phase that allows the body to begin removing lactic acid, and
other exercise by-products, which build up in muscles and contribute to soreness.
Each column, as seen in the WORKOUT PROFILE WINDOW and the chart above, represents
one interval. The overall duration of the workout determines the length of each interval. Each
workout is made up of 20 intervals, so the duration of each interval is equal to the duration of
the entire workout divided by 20.