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4 THE WORKOUTS
4.1 WORKOUT OVERVIEWS
The following workouts are preprogrammed for the Life Fitness Treadmill.
QUICK START is the fastest way to begin exercising. After the QUICK START key is pressed, a
MANUAL workout begins immediately.
MANUAL is a constant effort workout in which the user can change resistance level or speed at
any time.
RANDOM is an interval training workout of constantly changing intensity levels that occur in no
regular pattern or progression.
HILL is an interval training workout. Intervals are periods of intense aerobic exercise separated
by regular periods of lower-intensity exercise.
SPEED INTERVAL enables the user to toggle between two chosen speeds with the touch of a
single button.
SPORT TRAINING
TM
(5K) is a distance-goal workout that simulates an actual terrain with varying
incline levels. It is designed to assist runners in training for a 5-kilometer, or 3.1-mile, race.
Accessible through the PERSONAL TRAINER workouts button.
SPORT TRAINING
TM
(10K) is a distance-goal workout that simulates an actual terrain with varying
incline levels. It is designed to assist runners in training for a 10-kilometer, or 6.2-mile,
race.Accessible through the PERSONAL TRAINER workouts button.
PERSONAL TRAINER workouts are accessed through the PERSONAL TRAINER key. These
include the pre-programmed DISTANCE GOAL, CALORIES GOAL, and TIME IN ZONE GOAL
workouts, as well as up to six custom workouts, which may be programmed by a fitness club
manager or other authorized staff.
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.
FAT BURN is a low-intensity workout for burning the body’s fat reserves. The user wears a heart rate
chest strap, or grasps the Lifepulse
TM
sensors continuously. The program adjusts the intensity level
through changing the incline (elevation), based on the actual heart rate, to maintain the rate at 65 per-
cent of the theoretical maximum
†
.
†
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 (HRmax). A 40-year-old user's recommended THR
for the HEART RATE HILL workout is 144, or 80 percent of the maximum; so the equation would be (220-40)*.80=144.