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4 THE WORKOUTS
4.1 WORKOUT OVERVIEWS
This section lists the Life Fitness Cross-Trainer’s pre-programmed workouts. For more detailed information, see Section 4.2,
titled Using the Workouts.
QUICK START is the fastest way to begin exercising and bypasses the steps involved in selecting a specific workout
program. After the QUICK START key is pressed, a constant-level workout begins. The intensity level does not change
automatically.
MANUAL is a workout in which the intensity level does not change automatically. It is accessed with the MANUAL key.
RANDOM is an interval training workout of constantly changing intensity levels that occur in no regular pattern or pro-
gression. It is accessed with the RANDOM key.
FAT BURN is a low-intensity workout for burning a higher percentage of calories from fat. The user must wear a heart
rate chest strap or grasp the Lifepulse system sensors continuously. The workout program automatically adjusts the
intensity level, based on the actual heart rate, to maintain the rate at 65 percent of the theoretical maximum
†
. It is
accessed with the FAT BURN key.
CARDIO is a higher intensity workout for more fit users, maximizing cardiovascular benefits and total calories burned.
The user must wear a heart rate chest strap or grasp the Lifepulse system sensors continuously. The workout program
automatically adjusts the intensity level, based on the actual heart rate, to maintain the rate at 80 percent of the theoreti-
cal maximum
†
. It is accessed with the CARDIO key.
The following 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.
CASCADES is a two-peak workout in which intensity levels gradually increase and decrease.
FOOTHILLS is a rolling hill workout with low intensity levels.
INTERVAL is a Hill workout in which intensity levels rise and fall. The higher levels gradually incline toward a peak and
then gradually decline.
KILIMANJARO is a Hill workout in which the intensity levels gradually incline toward one ultimate peak and then gradu-
ally decline.
SPEED TRAINING is a Hill workout in which the intensity level alternates between high and low levels very quickly to
simulate a typical speed training workout.The following workouts are accessed by pressing the PERSONAL TRAINER
key:
CROSS-TRAIN AEROBICS simulates the experience of working with a personal trainer. The MESSAGE CENTER dis-
plays prompts at different times to emphasize pushing, pulling, total body, lower body, speed changes, and
forward/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.
†
Defined by the American College of Sports Medicine's "Guidelines for Exercise Testing and Prescription" as equal to 220 minus an individual’s age.