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18
4.3 W
ORKOUT
D
ESCRIPTIONS
G
O
S
YSTEM
-Q
UICK
S
TART
This is the fastest way to begin exercising, and it bypasses the steps involved in selecting a specific workout
program. Press one of the GO SYSTEM-QUICK START keys to begin a MANUAL workout at a preset speed:
English Units Metric Units
WALK 3.0 mph (0.5-4) 5,0 kph (0,8-6,5)
JOG 5.0 mph (0.5-7) 8,0 kph (0,8-11,0)
RUN 7.0 mph (0.5-10/12) 11,0 kph (0,8-16/20)
These speeds can be changed. To do so, use the SPEED ARROW keys to adjust the speed value displayed in the
MESSAGE CENTER. Then, press, and hold down the WALK, JOG, or RUN key until the console beeps twice,
indicating that the new speed has been programmed. When the WALK, JOG, and RUN keys are used to select, or
change, a speed, the MESSAGE CENTER displays the new speed.
NOTE: All changed preset values are lost when the treadmill is turned off or unplugged.
H
ILL
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
window displays the progress of these phases. As noted in the descriptions below, although this is not a heart rate
interactive program, the heart rate should be measured at two stages in the workout to gauge its effectiveness.
Wear 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-products, which build up in muscles and contribute to soreness.
INTERVAL TRAINING COOL-DOWN
SECOND HR
CHECK POINT
FIRST HR
CHECK POINT
PLATEAUWARM-UP
TERRAIN (HILLS AND VALLEYS)
Each column, as seen in the WORKOUT PROFILE WINDOW and the chart above, represents one interval. The
overall duration of the workout determines the length of each interval.