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Life Fitness UT8 User Manual

Page 25

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C

ARDIO

I

NTERVAL

TM

W

ORKOUT

This workout 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. See the chart below. The user must grasp the hand pulse sensors or wear

a telemetry heart rate chest strap to enable the computer to monitor the heart rate.

CARDIO INTERVAL Workout Profile

C

ARDIO

E

NDURANCE

TM

W

ORKOUT

This intense, varied workout is designed to help more experienced users to break through fitness improvement plateaus. The

workout alternates between two target heart rate goals as quickly as possible. The effect is similar to that of running sprints.

When setting up the workout, the user enters a target heart rate. After a warm-up, the intensity gradually increases until the

user reaches the 100 percent target heart rate goal. Then, that target rate is maintained for a stabilizing period. Afterward, the

intensity decreases. When the heart rate falls to the 75 percent goal, it is maintained there for a stabilizing period. The pro-

gram repeats the alternating of intensity levels, continuing this pattern for the duration. See the chart below. The user must

grasp the hand pulse sensors or wear a telemetry heart rate chest strap to enable the computer to monitor the heart rate.

CARDIO ENDURANCE Workout Profile

115

115

User Example (40 year old / 153 recommended THR)

Stabilizing Period

Stabilizing Period

Stabilizing Period

153

153

153

75% THR

75% THR

100% THR

Stabilizing Period

Stabilizing Period

Stabilizing Period

100% THR

100% THR

Higher

intensity

Higher

intensity

Higher

intensity

Lower

intensity

Lower

intensity

Lower

intensity

130 THR

130 THR

130 THR

User Example 80 percent of theoretical maximum (40 year old / 144 recommended THR)

144 THR

144 THR

144 THR

90% THR

90% THR

90% THR

100% THR

100% THR

100% THR

* Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a 40-year-old user's THR for the CARDIO INTERVAL workout is 144.

This workout targets 80 percent of the maximum, so the equation would be (220-40)*.80=144. A 20-year-old user’s THR is 160, so the equation would be

(220-20)*.80=160.

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