Life Fitness x3i - Manual (Page 18)

18
5.1.4 C
ARDIO
The Cardio workout is virtually identical to the Fat Burn workout except for a higher target heart rate, (80% of the theoretical
maximum heart rate
†) , which places a heavier workload on the heart muscle to promote cardiovascular improvement. To add
variety and extend the focus of exercise benefits, switch between the Fat Burn and Cardio programs during your workout.
5.1.5 H
EART
R
ATE
H
ILL
A
ND
H
EART
R
ATE
I
NTERVAL
W
ORKOUTS
These workouts combine both the standard Hill Workout with the
Fat Burn and Cardio workouts. After you enter your age a
recommended workout heart rate is calculated for you. If you
want to change the value before you begin your workout, use the
Arrow Keys. To accept it, use the Enter Key. This value then
becomes the upper value of your workout zone. The lower
values of this zone are automatically calculated based on which
program you selected. During the workout, your Heart Rate Zone
is tracked to see how long you “stay in your zone”.
HEART RATE HILL takes you through 3 progressively intense
workout levels based on your target heart rate. Climbing Hill #1,
you are challenged to reach the first heart rate goal of 90%. If
this goal is met, a new goal of 95% THR is set for Hill #2. Meet
this goal and you move on to Hill #3 which is your full target
heart rate. In between hills, you can “rest” in the valley at 85% of
your THR.
The time, or duration you spend at each given heart rate goal is fixed at 1 minute once you reach your goal. However, if you
don’t reach the given goal, you won’t encounter any higher goals. Your fitness level determines the number of hills and valleys
you encounter. Depending the time you set, plus how fast and how high you climb, your workout can end during any Target
Heart Rate period.
5.1.6 H
EART
R
ATE
I
NTERVAL
HEART RATE INTERVAL workout leads you through 2 intensity
levels based on your target heart rate. The set duration of the
hills and valleys is 3 minutes each – after you reach your current
goal. Therefore, your fitness level determines the number of hills
and valleys you encounter.
If the heart rate goal is not achieved after 5 minutes, you will be
prompted to reduce or increase your speed accordingly. Once
time is up, you go into Cool-Down mode automatically.
Warm Up
Warm Up
85% THR
122 THR
85% THR
122 THR
85% THR
122 THR
90% THR
130 THR
95% THR
137 THR
User Example (40 year old / 144 recommended THR)
Heart Rate Hill Workout Profile
100% THR
144 THR
Warm Up
Warm Up 90% THR 90% THR 90% THR
130 THR 130 THR 130 THR
User Example (40 year old / 144 recommended THR)
Heart Rate Interval Workout Profile
100% THR 100% THR 100% THR
144 THR 144 THR 144 THR
5. T
HE
W
ORKOUTS
( CONTINUED )
5.1.7 S
PORT
T
RAINING
Sport Training is based on a random workout with longer periods between high and low resistance. Also, the high and low
resistance portions of this profile occur less often and do not have as large a variation as in the Random program.
Whatever level you choose defines the baseline (flat ground) for your workout. Any level above baseline simulates uphill
conditions. Any level below baseline simulates going downhill.