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4 THE WORKOUTS
4.1 WORKOUT OVERVIEWS
The following workouts are preprogrammed for the Life Fitness Cross-Trainer.
QUICK START is the fastest way to begin exercising and it bypasses the steps involved in selecting a specific workout pro-
gram. After the QUICK START key is pressed, a constant level workout begins. The intensity level does not change automati-
cally. To change the level, use the LEVEL ARROW keys or the NUMERIC KEYPAD to enter a higher or lower level number.
After the workout has been in progress for 12 seconds, the touchscreen displays “ENTER WEIGHT”, which the computer
requires to calculate total calories. Using the ARROW KEYS, increase or decrease the displayed weight to the correct value (or
enter the weight using the NUMERIC KEYPAD).
CLASSIC W
ORKOUTS
CLASSIC WORKOUTS are workouts in which intensity levels increase and decrease in set patterns. The following work-
outs may be accessed with this button:
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.
CROSS-TRAIN AEROBICS simulates the experience of working with a personal trainer. The Message Area dis-
plays prompts at different times to emphasize pushing, pulling, total body, lower body, speed changes, and for-
ward/reverse motion. This versatile workout promotes maximum cross-training benefits.
CROSS-TRAIN REVERSE continuously alternates five minutes of forward motion with two minutes of backward
motion to cross-train different muscle groups.
H
EART RATE + WORKOUTS
HEART RATE + workouts are workouts in which intensity levels increase and decrease in set patterns. The following
workouts may be accessed with this button:
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 sensors continuously. The program adjusts the intensity level through changing the incline (eleva-
tion), 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 wears a heart rate chest strap, or grasps the Lifepulse sensors continuously. The program
adjusts the intensity level, based on the actual heart rate, to maintain the rate at 80 percent of the theoretical
maximum.
HEART RATE HILL 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 sensors continuously.
HEART RATE INTERVAL 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 sensors continuously.
EXTREME HEART RATE 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 sensors
continuously.
†
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 and
HEART RATE INTERVAL workouts is 144, or 80 percent of the maximum; so the equation would be (220-40)*.80=144.