Life Fitness T9e User Manual download pdf (Page 39)

3) EXTREME HEART RATE

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

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

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 of 85 percent of the

theoretical maximum

†

(HRmax). 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 65 percent of HRmax goal, it is maintained there for a stabilizing period. The program

repeats the alternating of speeds and incline levels, continuing this pattern throughout the dura-

tion.

If the user does not reach a heart rate goal after five minutes, the Message Area 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

118 BPM

65% HRmax

118 BPM

65% HRmax

118 BPM

Jog Speed

Walk Speed

Jog Speed

Walk Speed

Jog Speed

Walk Speed

Jog Speed

Walk Speed

Jog Speed

Walk Speed

Jog Speed

Walk Speed

User Example (40 year old / 153 recommended BPM)85 percent of theoretical maximum (HR )max

EXTREME HEART RATE Workout Profile

85% HRmax

Stabilizing Period

153 BPM

85% HRmax

153 BPM

85% HRmax

153 BPM

Warm-up

118 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 (HRmax). For example, a 40-year-old user's rec-

ommended THR for the EXTREME HEART RATE

WORKOUT is 153. The workout program targets a standard 85 per-

cent of the maximum, so the equation would be (220-40)*.85 = 153.

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Life Fitness T9e User Manual Page 39

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