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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 is a lower-intensity workout for burning the body’s fat reserves. The user must grasp
the Lifepulse system sensors continuously or wear a heart rate chest strap. The workout auto-
matically adjusts the intensity level, based on the actual heart rate, to maintain the rate at
65 percent of the theoretical maximum
†
.
CARDIO is a higher intensity workout for more fit users, emphasizing cardiovascular benefits
and maximum fat burning. The user must grasp the Lifepulse system sensors continuously or
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.
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.
The following three workouts are accessed by pressing the ZONE TRAINING+ key :
HEART RATE HILL
TM
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
TM
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
TM
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 seven 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.
KILIMANJARO is a Hill workout in which the intensity levels gradually incline toward one ulti-
mate peak and then gradually decline.
18
†
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.