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4 T
HE WORKOUTS
4.1 W
ORKOUT OVERVIEWS
The following workouts are preprogrammed for the Life Fitness Treadmill.
GO SYSTEM QUICK START is the fastest way to begin exercising. After the WALK, JOG, or RUN
key is pressed, a MANUAL workout begins immediately at the pre-programmed speed for the
respective key pressed. While in this MANUAL workout, the user may, at any time, toggle between
the three pre-programmed speeds.
MANUAL is a constant effort workout in which the user can change resistance level or speed at
any time.
RANDOM is an interval training workout of constantly changing intensity levels that occur in no
regular pattern or progression.
HILL is an interval training workout. Intervals are periods of intense aerobic exercise separated
by regular periods of lower-intensity exercise.
PERSONAL TRAINER workouts are accessed through the PERSONAL TRAINER key. These
include DISTANCE GOAL, CALORIES GOAL, TIME IN ZONE GOAL and SPORT TRAINING
workouts, as well as up to six custom workouts, which may be programmed by user.
DISTANCE GOAL is a distance based workout.
CALORIES GOAL is a calorie expenditure based workout.
TIME IN ZONE GOAL is a time spent at Target Heart Rate (65 percent of the theoretical max-
imum
†
)based workout.
SPORT TRAINING
TM
(5K) is a distance-goal workout that simulates an actual terrain with
varying incline levels. It is designed to assist runners in training for a 5-kilometer, or 3.1-
mile, race. Accessible through the PERSONAL TRAINER workouts key.
SPORT TRAINING
TM
(10K) is a distance-goal workout that simulates an actual terrain with vary-
ing incline levels. It is designed to assist runners in training for a 10-kilometer, or 6.2-mile, race.
Accessible through the PERSONAL TRAINER workouts key.
SPORT TRAINING
TM
(Time) is a time-based sport training workout. Accessible through the
PERSONAL TRAINER workouts key.
19
†
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 (HRmax). A 40-year-old user's recommended THR
for the HEART RATE HILL workout is 144, or 80 percent of the maximum; so the equation would be (220-40)*.80=144.