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4 T
HE WORKOUTS
4.1 W
ORKOUT OVERVIEWS
This section lists the Total Body 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 it 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.
FAT BURN is a low-intensity workout for burning the body’s fat reserves. The user must wear
a Polar heart rate chest strap, or grasp the Lifepulse system sensors continuously. The workout pro-
gram automatically adjusts the intensity level, based on the actual heart rate, to maintain the rate at
65 percent of the theoretical maximum
†
.
HILL is an interval-training workout combining “hills” and “valleys” of different intensity levels, which is
proven to provide effective, time-efficient cardiovascular results.
RANDOM is an interval training workout of constantly changing intensity levels that occur in no regu-
lar pattern or progression.
CARDIO is a higher intensity workout for more fit users, emphasizing cardiovascular benefits and maxi-
mum fat burning. The user must wear a Polar heart rate chest strap, or grasp the Lifepulse system sen-
sors continuously. The workout program automatically adjusts the intensity level, based on the actual heart
rate, to maintain the rate at 80 percent of the theoretical maximum
†
.
ZONE TRAINING are workouts that target specific ranges, or zones, for maintaining a heart rate to
achieve maximum exercise results. Zone Training workouts include:
HEART RATE HILL consists of three hills based on the target heart rate*. The user must grasp the
Lifepulse system sensors continuously or wear a heart rate chest strap.
HEART RATE INTERVAL alternates between a hill and a valley based on the target heart rate. The
user must grasp the Lifepulse system sensors continuously or wear a heart rate chest strap.
EXTREME HEART RATE alternates between two target heart rate goals as quickly as possible. The
effect is similar to that of running sprints. The user must grasps the Lifepulse system sensors contin-
uously or wear a heart rate chest strap.
HILL PLUS are workouts in which intensity levels increase and decrease in set patterns. The follow-
ing workouts may be accessed with this button:
AROUND THE WORLD is an interval-training workout in which the hills resemble scenes of
various geographical areas.
FOOTHILLS is a rolling hill workout with low intensity levels.
KILIMANJARO is a Hill workout in which the intensity levels gradually incline toward one ulti-
mate peak and then gradually decline.
INTERVAL is a Hill workout in which intensity levels rise and fall. The higher levels gradually
incline toward a peak and then gradually decline.
CASCADES is a two-peak workout in which intensity levels gradually increase and decrease.
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.
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