Life Fitness C9I - Manual (Page 21)

20
S PORT T RAINING
This program simulates an outdoor cycling terrain by setting different hills, or intensity levels, throughout the
course. Hills #1 and #2 simulate going downhill. Hill #3 simulates riding on a flat road. Hills #4 and above simulate
climbing, with each hill matching a progressive degree of difficulty. Hills last between 30 and 60 seconds,
depending on the workout duration.
EZ R ESISTANCE
In this workout, the gradual changes in resistance are extremely subtle, lowering perceived exertion. The
cardiovascular workout is effective, efficient, and enjoyable at the same time.
The program consists of one hill. The user determines the elevation of the peak during the setup. This peak is
reached after 75 percent of the workout is completed. Afterward, the incline gradually returns to zero percent.
F AT BURN
The FAT BURN workout is designed to maintain a user’s heart rate at 65 percent of the theoretical maximum
† for
optimal results. Throughout the workout, the user wears a chest strap (C7i), or grasps the Lifepulse sensors (C9i).
On the C9i, the WORKOUT PROFILE WINDOW displays a heart shape, and the MESSAGE CENTER displays a
prompt to grip the sensors. The console continuously monitors and displays the heart rate, adjusting the intensity
level of the Lifecycle bike to reach and maintain the target*. This system eliminates over- and under-training, and it
maximizes the aerobic benefits of exercise by using the body's fat stores for fuel.
C ARDIO
The CARDIO workout is virtually identical to FAT BURN; however the target heart rate is calculated at 80 percent
of the theoretical maximum. As with FAT BURN, the user wears a chest strap (C7i) or grips the Lifepulse sensors
(C9i) throughout the CARDIO workout. The higher target promotes cardiovascular improvement by placing a
heavier workload on the heart muscle.
H EART R ATE H ILL
TM
W ORKOUT
This program consists of three hills that target three heart rate goals: The first hill brings the heart rate to 90 percent
of the target rate. The second hill increases the rate to 95 percent. The third hill matches the target heart rate. The
valley always is defined as 85 percent of the target. After a standard three-minute warm-up, the workout progresses
toward the first hill and heart rate goal. Once the user reaches 90 percent of the target heart rate, the hill continues
for one minute. When the minute expires, the level decreases into a valley. Once the user's heart rate falls to 85
percent of the target, the valley continues for one minute. Then, the next hill begins with its corresponding heart
rate goal. After the user completes the third hill/valley pair, the program returns to the first hill and repeats the cycle
as long as the duration allows. See the chart on the following page. Throughout the workout, the user must grasp
the Lifepulse
TM
sensors (C9i) or wear a Polar
®
chest strap (C7i) to enable the program to monitor the heart rate.
† Defined by the American College of Sports Medicine's "Guidelines for Exercise Testing and Prescription" as being equal to 220 minus an
individual’s age.
Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a 40-year-old user's recommended THR for the FAT BURN
workout is 117. The FAT BURN workout targets 65 percent of the maximum, so the equation would be (220-40)*.65=117.