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4
THE WORKOUTS
4.1 WORKOUT OVERVIEWS
The following workouts are preprogrammed for the Life Fitness Treadmill.
QUICK START is the fastest way to begin exercising. After the QUICK START key is pressed, a
MANUAL workout begins immediately.
FAT BURN is a low-intensity workout for burning the bodys fat reserves. The user wears a heart rate
chest strap, or grasps the Lifepulse
TM
sensors continuously. The program adjusts the intensity level,
based on the actual heart rate, to maintain the rate at 65 percent of the theoretical maximum
.
CARDIO is a higher intensity workout for more fit users, emphasizing cardiovascular benefits
and maximum fat burning. The user wears a heart rate chest strap, or grasps the Lifepulse
TM
sensors continuously. The program adjusts the intensity level, based on the actual heart rate, to
maintain the rate at 80 percent of the theoretical maximum.
HILL is an interval training workout. Intervals are periods of intense aerobic exercise separated
by regular periods of lower-intensity exercise.
RANDOM is an interval training workout of constantly changing intensity levels that occur in no
regular pattern or progression.
MANUAL is a workout in which the intensity level does not change automatically.
CUSTOM PLUS
TM
workouts are accessed through the CUSTOM PLUS key. These include the
pre-programmed CALORIES GOAL and DISTANCE GOAL workouts, as well as up to six cus-
tom workouts, which may be programmed by a fitness club manager or other authorized staff.
SPORT TRAINING
TM
(5K) 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 5-kilometer, or
3.1-mile, race.
SPORT TRAINING
TM
(10K) is a distance-goal workout that simulates an actual terrain with varying
incline levels. It is designed to assist runners in training for a 10-kilometer, or 6.2-mile, race.
HEART RATE HILL
TM
takes the user through three different hills based on the target heart rate.*
HEART RATE INTERVAL
TM
alternates between a hill and a valley based on the target heart rate.
EXTREME HEART RATE
TM
is an intense workout for more experienced users. It is designed to
get the heart rate up and down as quickly as possible.
FIT TEST is a five-minute workout with which the user can measure cardiovascular fitness
compared to other people of the same age and gender.
22
Defined by the American College of Sports Medicine's "Guidelines for Exercise Testing and
Prescription" as equal to 220 minus an individuals age.
* Target Heart Rate (THR) is a percentage of the theoretical maximum. A 40-year-old user's THR
for the HEART RATE HILL workout is 144, or 80 percent of the maximum; so the equation would
be (220-40)*.80=144.