Life Fitness Treadmill - Manual (Page 29)

E
XTREME
H
EART
R
ATE TM
This intense, varied workout is designed to help more experienced users to break through fitness
improvement plateaus. The workout alternates between two target heart rates* as quickly as possi-
ble. The effect is similar to that of running sprints. The user must wear a chest strap or grip the
Lifepulse TM sensors throughout the workout.
NOTE: It is recommended that users who run at speeds faster than 4.5 MPH wear the chest strap
and do not use the Lifepulse TM sensors.
When setting up the workout, the user enters a target heart rate and selects a walk speed and a
jog speed. After a standard three-minute warm-up, the treadmill accelerates to the jog speed,
and the incline increases, until the user reaches the target heart rate goal. That target rate is
maintained for a stabilizing period. Then, the incline is reduced to 0 percent, and the treadmill
slows to the walk speed. When the heart rate falls to the 75 percent goal, it is maintained there
for a stabilizing period. The program repeats the alternating of speeds and incline levels, contin-
uing this pattern throughout the duration.
If the user does not reach a heart rate goal after five minutes, the MESSAGE CENTER displays
a prompt to increase or decrease speed, depending on whether the workout is in a hill or valley
phase. The program does not proceed to a new heart rate goal until the user reaches the cur-
rent goal.
Cool Down
Cool Down
75% THR
115
75% THR
115
Jog
Speed
Jog
Speed
Jog
Speed
Jog
Speed
Jog
Speed
Jog
Speed
Walk
Speed
Walk
Speed
Walk
Speed
Walk
Speed
Walk
Speed
Walk
Speed
User Example (40 year old / 153 recommended THR)
EXTREME HEART RATE Workout Profile
100% THR
Stabilizing Period
Stabilizing Period
Stabilizing Period
Stabilizing Period
Stabilizing Period
Stabilizing Period
153
100% THR
153
100% THR
153
29
* The FITNESS TEST design is based on a published study: Ebbeling, Cara B.; Puleo, Elane
M.; Ward, Ann; Widrick, Jeffrey, and Rippe, James M. "Development of a Single Stage
Submaximal Treadmill Walking Test:” University of Massachusetts Medical Center, 1991
* Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a
40-year-old user's THR for the EXTREME HEART RATE TM WORKOUT is 153. The workout
program targets a standard 85 percent of the maximum, so the equation would be
(220-40)*.85=153.