Life Fitness Exercise Bike Inspire Console 95R Lifecycle - Manual (Page 27)

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W
ORKOUT
D
ESCRIPTIONS
Q UICK S TART
QUICK START is the fastest way to begin exercising. It bypasses the steps of selecting a specific workout program. On
the home screen, press the QUICK START button. The workout begins at an intensity level that remains the same
unless manually changed
. To change the level, use the LEVEL ARROW keys or the NUMERIC KEYPAD to enter a high-
er or lower level number. After the workout has been in progress for one minute, the touchscreen displays “ENTER
WEIGHT FOR METS DISPLAY”. Press this button and use the numeric keypad or the UP and DOWN arrows to enter
weight. Weight must be entered for METs to be computed and displayed.
The resistance level is set by default. To change the level and stay in the Workout Progress Screen, press the illuminat-
ed ARROW KEYS on the Control Panel, corresponding to the LEVEL button. The Intensity Level can also be changed
by touching the LEVEL button on the Touchscreen Display which accesses the NUMERIC KEYPAD.
C LASSIC W ORKOUTS
M
ANUAL
The MANUAL program is a constant effort workout in which the user can change resistance level at any time.
R ANDOM
The RANDOM program creates a terrain of hills and valleys that varies with each workout. More than one million differ-
ent patterns are possible.
H
ILL
The Life Fitness-patented HILL workout offers a variety of configurations for interval training. Intervals are periods of
intense cardiovascular exercise separated by regular periods of lower-intensity exercise. The CLASSIC PROFILE WIN-
DOW represents these high and low intervals as columns of light, which together have the appearance of hills and val-
leys. The computerized interval training workout has been scientifically demonstrated to promote greater cardiorespirato-
ry improvement than steady-pace training.
The HILL workout goes through four phases, each marked by different intensity levels. The CLASSIC PROFILE WIN-
DOW displays the progress of these phases. As noted in the descriptions below, the heart rate should be measured at
two stages in the workout to gauge its effectiveness. Wear the chest strap or continuously grip the Lifepulse handles.
The Message Area does not display a request for a heart rate measurement, as it does with CARDIO, FAT BURN and
the HEART RATE ZONE TRAINING programs.
1 Warm-up is a phase of low, gradually rising resistance, which brings the heart rate into the lower end of the target
zone and increases respiration and blood flow to working muscles.
2 Plateau increases the intensity slightly, and keeps it steady, to bring the heart rate to the low end of the target zone.
Check the heart rate at the end of this phase.
3 Interval Training is a series of increasingly steeper hills, alternating with valleys, or stints of recovery. The heart rate
should rise to the high end of the target zone. Check the heart rate at the end of this phase.
3 Cool-down is a low-intensity phase that allows the body to begin removing lactic acid, and other exercise by-prod-
ucts, which build up in muscles and contribute to soreness.
Each column, as seen in the CLASSIC PROFILE WINDOW and the chart above, represents one interval. The overall
duration of the workout determines the length of each interval. Each workout is made up of 20 intervals, so the duration
of each interval is equal to the duration of the entire workout divided by 20.