Life Fitness Exercise Bike Inspire Console 95R Lifecycle - Manual (Page 29)

H EART R ATE + W ORKOUTS
F AT B URN
FAT BURN is a low-intensity workout for burning a higher percentage of calories from fat. The user must wear a heart
rate chest strap or grasp the Lifepulse system sensors continuously. The workout program automatically adjusts the
intensity level, based on the actual heart rate, to maintain the rate at 65 percent of the theoretical maximum
† .
C
ARDIO
CARDIO is a higher intensity workout for more fit users, maximizing cardiovascular benefits and total calories burned.
The user must wear a heart rate chest strap or grasp the Lifepulse system sensors continuously. The workout program
automatically adjusts the intensity level, based on the actual heart rate, to maintain the rate at 80 percent of the theoreti-
cal maximum
† .
H EART R ATE H ILL
This program combines the standard HILL workout profile with the concept of Heart Rate Zone Training. The default tar-
get heart rate* is calculated as 80 percent of the theoretical maximum
† (HRmax), but the user can adjust the target rate
during the workout setup. All hills and valleys are percentages of HRmax. The workout consists of three hills that target
three heart rate goals: The first hill brings the heart rate to 70 percent of HRmax. The second hill increases the rate to
75 percent of HRmax. The third hill matches the Target Heart Rate bringing the heart rate to 80 percent of HRmax. The
valley always is defined as 65 percent of HRmax.
After a standard three-minute warm-up, the workout progresses toward the first hill and heart rate goal. Once the user
reaches 70 percent of HRmax, the hill continues for one minute. When the minute expires, the level decreases into a
valley. Once the user's heart rate falls to 65 percent of HRmax, 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. At the end of the duration, the workout goes into a cool
down phase. If the heart rate goes above the theoretical maximum for more than 45 seconds, the bike automatically
goes into pause mode. The program does not proceed to a new heart rate goal until the user reaches the current goal.
The user must wear a heart rate chest strap or grip the Lifepulse sensors throughout the workout.
28
117 BPM
85% THR 65% HRmax
70% HRmax
75% HRmax
HEART RATE HILL Workout Profile
80% HRmax
Hill Hill Hill
Valley Valley Valley
65% HRmax 65% HRmax 65% HRmax
117 BPM 117 BPM 117 BPM
127 BPM
135 BPM
User Example: 80 (40 year old / 144 recommended BPM) percent of theoretical maximum (HR ) max
144 BPM
† Defined by the American College of Sports Medicine's "Guidelines for Exercise Testing and Prescription" as 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 THR for the FAT BURN workout is 117. This workout targets 65 per-
cent of the maximum, so the equation would be (220-40)*.65=117