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Each column, as seen in the WORKOUT PROFILE window and the chart above, represent s one interval. The overall duration
of the workout determines the length of each interval. The Hill program cannot complete all four phases adequately for a work-
out lasting less than 10 minutes. The program condenses a workout of this duration at various st ages.
Treadmills:
Intervals occur every 10 seconds if the workout duration is less than or equal to 10 minutes.
Intervals occur every 11, 12, 13,..19 seconds for respective workout durations of 1 1, 12, 13,...19 minutes.
Intervals occur every 20 seconds if the workout duration is over 20 minutes.
Non-Treadmill Products:
Intervals occur every 5 seconds if the workout duration is less than or equal to 5 minutes.
Intervals occur every 6, 7, 8,...19 seconds for respective workout durations of 6, 7, 8,..19 minutes
Intervals occur every 20 seconds if the workout duration is over 20 minutes.
FAT BURN
FAT BURN is a low-intensity workout for burning a higher percent age 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 maint ain the rate at 65 percent of the theoretical maximum
†
.
CARDIO
CARDIO is a higher intensity workout for more fit users, maximizing cardiovascular benefit s 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 maint ain the rate at 80 percent of the theoretical maximum
†
.
FIT TEST
The Life Fitness Fit Test program is another exclusive feature. The Fit Test workout estimates cardiovascular fitness and can
be used to monitor improvements in endurance every four to six weeks. The user must grasp the Lifepulse hand sensors when
prompted or wear a heart rate chest strap, as the test score calculation is based on a heart rate reading. The workout duration
will be five minutes at a 5% incline (treadmills) or five minutes at the chosen resist ance level (non-treadmill products).
Immediately afterward, the console will take the user's heart rate reading, calculate a fitness score, and display the score in the
MESSAGE CENTER.
The Fit Test is considered to be a submax VO
2
(volume of oxygen) test. It gauges how well the heart supplies oxygenated
blood to the exercising muscles, and how ef ficiently those muscles receive oxygen from the blood. Physicians and exercise
physiologists generally regard this test as a good estimate of aerobic cap acity.
To set up the Fit Test (on non-treadmill products):
Begin pedaling.
Press the CHANGE WORKOUT button repeatedly until the FIT TEST option appears in the MESSAGE CENTER. Press
ENTER to select the FIT TEST option.
The MESSAGE CENTER will prompt for a user weight (ENTER WEIGHT). Use the TIME UP/DOWN ARROW keys
(center keys) to input your weight. Press ENTER to accept the weight.
The MESSAGE CENTER will next prompt for a user age (ENTER AGE). Use the TIME UP/DOWN ARROW keys (center
keys) to input your age. Press ENTER to accept the age.
The MESSAGE CENTER will next prompt for a user gender (SELECT GENDER). Use the TIME UP/DOWN ARROW
keys (center keys) to select a gender. Press ENTER to accept the gender selection.
The MESSAGE CENTER will next prompt for a workout level (ENTER LEVEL). Consult the following recommended fit
test level chart for an appropriate ef fort level based on your age, gender and activity level. Use the TIME UP/DOWN
ARROW keys (center keys) to enter the corresponding level.
NOTE: Cross-Trainers and Bikes only: As the test continues, a message will prompt the user to maint ain a pedaling rate
between 50-60 rpm (cross-trainers) and 60-80 rpm (bikes). The user must maintain this rate throughout the 5-minute test
duration. After 16 seconds, if the rate is not maint ained, the fit test will automatically terminate.
After the five-minute FIT TEST is completed, a FIT TEST score will be displayed.
18
†
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. For example, a 40-year-old user's THR for the CARDIO workout is 144.
This workout targets 80 percent of the maximum, so the equation would be (220-40)*.80=144.