Life-fitness R7i User Manual download pdf (Page 22)

HEART RATE HILL

WORKOUT

This program 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. After a warm-up, the workout progresses toward the first hill

and heart rate goal. Once the user reaches 90 percent of the target heart rate, the hill continues for one minute.

When the minute expires, the level decreases into a valley. Once the user’s heart rate falls to 85 percent of the

target, 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. See the chart on the following page. Throughout the workout, the user must grasp the Lifepulse

sensors (R9i only) or wear a Polar chest strap to enable the program to monitor the heart rate.

HEART RATE INTERVAL

WORKOUT

This program 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. After a warm-up, the workout progresses toward the first hill and

heart rate goal. Once the goal is reached, the hill continues for three minutes. Then the level decreases into a

valley. Once the 90 percent goal is reached, the valley continues for three minutes, after which the next hill begins.

The user’s fitness level determines the number of hills and valleys encountered within the duration. Throughout the

workout, the user must grasp the Lifepulse sensors (R9i only) or wear a Polar chest strap to enable the program to

monitor the heart rate.

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.

1 2 ... 17 18 19 20 21 22 23 24 25 26 27 ... 31 32

No comments

Life-fitness R7i User Manual Page 22