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4 THE WORKOUTS
4.1 W
ORKOUT 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 pro-
gression.
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-pro-
grammed 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 a higher percentage of calories from fat. 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 (ele-
vation), 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, maximizing cardiovascular benefits and total calories burned.
The user wears a heart rate chest strap, or grasps the Lifepulse
TM
sensors continuously. The program adjusts the intensi-
ty level, based on the actual heart rate, to maintain the rate at 80 percent 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.