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HILL
The Life Fitness-patented HILL workout offers a variety of configurations for interval training. Intervals are periods of
intense aerobic exercise separated by regular periods of lower-intensity exercise. The WORKOUT PROFILE window
represents these high and low intervals as columns of light, which together have the appearance of hills and valleys.
The computerized interval training workout has been scientifically demonstrated to promote greater cardio-respiratory
improvement than steady-pace training.
The HILL workout goes through four phases, each marked by different intensity levels. The WORKOUT PROFILE win-
dow 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 the chest strap.
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-prod-
ucts, which build up in muscles and contribute to soreness.
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