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4 T
HE WORKOUTS
4.1 W
ORKOUT OVERVIEWS
This section lists the Life Fitness Summit Trainer’s pre-programmed workouts. For more detailed informa-
tion, see Section 4.2, titled Using the Workouts.
QUICK START is the fastest way to begin exercising and bypasses the steps involved in selecting a
specific workout program. After the QUICK START key is pressed, a constant-level workout begins.
The intensity level does not change automatically.
MANUAL is a workout in which the intensity level does not change automatically. It is accessed with
the MANUAL key.
RANDOM is an interval training workout of constantly changing intensity levels that occur in no regu-
lar pattern or progression. It is accessed with the RANDOM key.
FAT BURN is a low-intensity workout for burning the body’s fat reserves. The user must wear
a heart rate chest strap or grasp the Lifepulse system sensors continuously. The workout program
automaticallly adjusts the intensity level, based on the actual heart rate, to maintain the rate at 65
percent of the theoretical maximum
†
. It is accessed with the FAT BURN key.
CARDIO is a higher intensity workout for more fit users, emphasizing cardiovascular benefits and
maximum fat burning. The user must wear a heart rate chest strap or grasp the Lifepulse system
sensors continuously. The workout program automatically adjusts the intensity level, based on the
actual heart rate, to maintain the rate at 80 percent of the theoretical maximum. It is accessed with
the CARDIO key.
FIT TEST measures cardiovascular fitness compared to other people of the same age and gender. It
is accessed with the FIT TEST key.
The following workouts are accessed by pressing the ZONE TRAINING+ key:
HEART RATE HILL takes the user through three different hills based on the target heart rate*. The user
must grasp the Lifepulse system sensors continuously or wear a heart rate chest strap.
HEART RATE INTERVAL alternates between a hill and a valley based on the target heart rate. The user
must grasp the Lifepulse system sensors continuously or wear a heart rate chest strap.
EXTREME HEART RATE alternates between two target heart rate goals as quickly as possible. The
effect is similar to that of running sprints. The user must grasp the Lifepulse system sensors continuously
or wear a heart rate chest strap.
The following workouts are accessed by pressing the HILL PLUS key:
HILL is an interval-training workout combining “hills” and “valleys” of different intensity levels, which is
proven to provide effective, time-efficient cardiovascular results.
AROUND THE WORLD is an interval-training workout in which the hills resemble scenes of
various geographical areas.
CASCADES is a two-peak workout in which intensity levels gradually increase and decrease.
15
†
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.