Life Fitness 9500HR User Manual
Page 18
18
H
ILL
P
ROGRAM
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After selecting a Hill workout, you will be asked to enter your desired workout
time in minutes. Use the numeric keypad to input a number from 1-99 minutes
(or the maximum time preprogrammed on unit) and press ENTER.
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Once you have selected the duration of your Hill workout the program will begin.
Just choose an effort level between 0 (easiest) and 12 (hardest).
The Lifecycle 9500HR aerobic trainer’s patented Hill program offers the ideal con-
figuration for interval training: periods of intense aerobic activity separated by regu-
lar intervals of lower-intensity exercise. Interval training programs have been scientifi-
cally demonstrated to yield greater cardiorespiratory improvement than steady-pace
training.
Not only does the Hill program offer the challenge of alternating periods of high and
low intensity, but the levels of intensity become progressively more difficult during
the course of the program. Because you have the option of working out in a Hill pro-
gram for anywhere from 1 to 99 minutes, and because the Hill program is com-
posed of four distinct phases, the program must be structured differently to accom-
modate the entire array of program durations. Longer workouts add more hills.
Each Hill program session comprises the following phases:
(1) Warm-up, (2) Plateau, (3) Interval Training, and (4) Cool-down.
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Warm-up: Gradually brings your heart rate into the lower portion of your target
heart rate zone, increasing respiration and blood flow to working muscles.
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Plateau: Brings your heart rate into your target zone. Check your heart rate at the
end of the plateau period to ensure that you have entered your target heart rate
zone.
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Interval Training: A series of hills and valleys. During this portion of your work-
out, you will be confronted with sets of four successively steeper hills, each
separated from the next by a valley, or recovery period. Check your heart rate at
the end of the interval training period to ensure that you have stayed within your
target zone.
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Cool-down: The cool-down allows your body to begin removing accumulated
by-products of exercise, such as lactic acid, which build up in muscles during
your workout and contribute to muscle soreness.