Life-fitness R7i User Manual download pdf (Page 16)

4 THE WORKOUTS

4.1 WORKOUT OVERVIEWS

This section lists the Lifecycle Recumbent Exercise Bike’s workout programs. For more detailed information, see

Section 4.2, titled Using the Workouts and Section 4.3, titled Workout Descriptions.

QUICK START is the fastest way to begin exercising, and it bypasses the steps involved in selecting a specific

workout program. After the QUICK START key is pressed, a constant-level workout begins. The intensity level does

not change automatically.

HILL is an interval-training workout combining “hills” and “valleys” of different intensity levels, which is proven to

provide effective, time-efficient cardiovascular results.

RANDOM is an interval training workout of constantly changing intensity levels that occur in no regular pattern or

progression.

MANUAL is a workout in which the intensity level does not change automatically.

SPORT TRAINING simulates an outdoor cycling terrain by setting different hills, or intensity levels, throughout the

course.

EZ RESISTANCE features a gradual, subtle increase in resistance, lowering perceived exertion. A peak in

resistance is followed by an equally subtle decrease in resistance.

FAT BURN is a low-intensity workout for burning the body’s fat reserves. The user must grasp the Lifepulse

sensors (R9i only) continuously or wear a heart rate chest strap. 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

†

CARDIO is a higher intensity workout for more fit users, emphasizing cardiovascular benefits and maximum fat

burning. The user must grasp the Lifepulse sensors (R9i only) continuously or wear a heart rate chest strap. The

workout program automatically adjusts the intensity level, based on the actual heart rate, to maintain the rate at 80

percent of the theoretical maximum.

HEART RATE HILL 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. The user must grasp the Lifepulse sensors (R9i only)

continuously or wear a heart rate chest strap.

HEART RATE INTERVAL alternates between a hill, which brings the heart rate up to the target rate, and a valley,

which brings the heart rate down to 90 percent of the target. The user must grasp the Lifepulse sensors (R9i only)

continuously or wear a heart rate chest strap.

EXTREME HEART RATE alternates between two target heart rate goals as quickly as possible. The effect is

similar to that of running sprints. The user must grasp the Lifepulse sensors (R9i only) continuously or wear a heart

rate chest strap.

†

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 HEART

RATE HILL workout is 144. The HEART RATE HILL workout targets 80 percent of the maximum, so the equation would be (220-40)*.80=144.

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Life-fitness R7i User Manual Page 16