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Two side trays to accommodate large items and one center tray for smaller items. Treadmill B A Cross-Trainer B A B 3 HEART RATE ZONE TRAINING EXERCISE 3.1 WHY HEART RATE ZONE TRAINING EXERCISE? Research shows that maintaining a specific heart rate while exercising is the optimal way to monitor the intensity of a workout and to achieve maximum results. That is the idea behind the Life Fitness heart rate zone training approach to exercise. Zone training identifies an exerciser's ideal heart rate range, or zone, for burning fat or increasing cardiovascular fitness. The values within the zone depend on the workout. NOTE: Consulting a fitness trainer is recommended for defining specific fitness goals and designing a workout program. FAT BURN and CARDIO are exclusive workouts designed to take full advantage of the benefits of heart rate zone training exercise. During one of these workouts, grasp the Lifepulse system sensors continuously, or wear the Polar® heart rate chest strap to enable the on-board computer to monitor the heart rate during a workout. The computer automatically adjusts the resistance level (non-treadmill products) or incline (treadmills) to maintain the target heart rate* based on the actual heart rate. To change the target heart rate during a workout, use the TIME UP/DOWN ARROW keys (left keys) on non-treadmill products. Use the INCLINE UP/DOWN ARROW keys on treadmills. * Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a 40-year-old user's THR for the CARDIO workout is 144. This workout targets 80 percent of the maximum, so the equation would be (220-40)*.80=144. 11 3.2 HEART RATE MONITORING THE LIFEPULSETM DIGITAL HEART RATE MONITORING SYSTEM The patented Lifepulse system sensors are the built-in heart rate monitoring system. For the most accurate reading possible, during a workout: • Grasp the sensors (A) firmly. • Hold each sensor at the horizontal (cross-trainer) or vertical midpoint (treadmill and bike). • Keep hands steady and in place. The console displays the heart rate within 10 to 40 seconds after the user grasps the sensors. Treadmill NOTE: Do not attempt to grasp the sensors at speeds above 4.5 MPH, or 7.2 KPH. For these speeds use of a heart rate chest strap is recommended. A A Cross-Trainer NOTE: Sensors are located on both the arms and bull horns. A THE POLAR® TELEMETRY HEART RATE MONITORING CHEST STRAP The Polar® heart rate monitoring system transfers heart rate signals to the console when electrodes are pressed against the skin. These electrodes are attached to a chest strap that the user wears during the workout. The chest strap and telemetry electrodes are optional. To order, call Life Fitness Customer Support Services (see page 1 of this manual). See the diagram below for correct positioning of the strap. The electrodes (A), which are the two grooved surfaces on the underside of the strap, must remain wet to transmit accurately the electrical impulses of the heart back to the receiver. Moisten the electrodes. Then, secure the strap as high under the chest muscles as possible. The strap should be snug, but comfortable enough to allow for normal breathing. The transmitter strap delivers an optimal heart rate reading when the electrodes are in direct contact with skin. However, it also functions properly through a thin layer of wet clothing. If it becomes necessary to re-moisten the chest strap electrodes, grasp the center of the strap, pull it away from the chest to expose the two electrodes, and moisten them. NOTE: If the Lifepulse system sensors are grasped while the chest strap is worn, and if the signals from the sensors are valid, the on-board computer uses the sensor signals for measuring the heart rate instead of those transmitted with the chest strap. AA 4 THE WORKOUTS 4.1 WORKOUT OVERVIEWS This section lists the available pre-programmed workouts. For more detailed information, see Section 4.2, titled Using the Workouts. QUICK START is the fastest way to begin exercising and bypasses the steps involved in selecting a specific workout program. On, non-treadmill products, after the QUICK START key is pressed, a constant-level workout begins. The intensity level does not change automatically. On treadmills, press the QUICK START key, GO key, or walk/jog/run keys to begin a manual workout immediately, without having to select a workout program. MANUAL is a workout in which the intensity level does not change automatically. It is accessed by pressing the CHANGE WORKOUT key repeatedly until MANUAL appears and then pressing ENTER. RANDOM is an interval training workout of constantly changing intensity levels that occur in no regular pattern or progression. It is accessed by pressing the CHANGE WORKOUT key repeatedly until RANDOM appears and then pressing ENTER. HILL is an interval-training workout combining “hills” and “valleys” of different intensity levels, which is proven to provide effective, time-efficient cardiovascular results. It is a...