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C
ARDIO
The CARDIO workout is virtually identical to FAT BURN; however the target heart rate is calcu-
lated at 80 percent of the theoretical maximum
†
(HRmax)**. The higher target promotes cardio-
vascular improvement by placing a heavier workload on the heart muscle.
NOTE: The intensity level is changed by incline. Speed can be only changed by the user.
NOTE: Change the target heart rate at any time by using the NUMERIC KEYPAD.
HILL
The Life Fitness-patented HILL workout offers a variety of configurations for interval training. Intervals
are periods of intense cardiovascular exercise separated by regular periods of lower-intensity exer-
cise. The WORKOUT PROFILE window represents these high and low intervals as columns of illumi-
nated LEDs, which together have the appearance of hills and valleys. The computerized interval
training workout has been scientifically demonstrated to promote greater cardiorespiratory improve-
ment than steady-pace training.
The HILL workout goes through four phases, each marked by different intensity levels. The WORK-
OUT PROFILE window displays the progress of these phases. As noted in the descriptions below,
the heart rate should be measured at two stages in the workout to gauge its effectiveness. Wear the
chest strap or continuously grip the Lifepulse
TM
handles. The MESSAGE CENTER does not display a
request for a heart rate measurement, as it does with CARDIO, FAT BURN and the HEART RATE
ZONE TRAINING programs.
1 Warm-up is a phase of low, gradually rising resistance, which brings the heart rate into the
lower end of the target zone and increases respiration and blood flow to working muscles.
2 Plateau increases the intensity slightly, and keeps it steady, to bring the heart rate to the low
end of the target zone. Check the heart rate at the end of this phase.
3 Interval Training is a series of increasingly steeper hills, alternating with valleys, or stints of
recovery. The heart rate should rise to the high end of the target zone. Check the heart rate
at the end of this phase.
4 Cool-down is a low-intensity phase that allows the body to begin removing lactic acid, and
other exercise by-products, which build up in muscles and contribute to soreness.
23
†
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 CARDIO workout is 144, or 80 percent of the maximum; so the equation would be (220-40)*.80 = 144.