36
4.3 W
ORKOUT DESCRIPTIONS
ZONE TRAINING
WORKOUTS
CHOOSE ZONE TRAINING
TO ACCESS:
HEART RATE HILL**
Select HEART RATE HILL
Enter weight
Enter goal type and value
Enter age
Enter THR*
Enter speed
Begin workout
HEART RATE INTERVAL**
Select HEART RATE
INTERVAL
Enter weight
Enter goal type and value
Enter age
Enter THR*
Enter speed
Begin workout
EXTREME HEART RATE**
Select EXTREME HEART
RATE
Enter weight
Enter goal type and value
Enter age
Enter THR*
Enter walk speed
Enter jog speed
Begin workout
LIFE FITNESS TREADMILL WORKOUT SETUP STEPS
NOTE: AFTER ENTERING A VALUE (AGE, WEIGHT, HEIGHT, GENDER) OR A GOAL (TIME, LEVEL, INCLINE, SPEED,
THR), PRESS ENTER TO REGISTER THE SELECTION.
SELF-CONTAINED
WORKOUTS
PERSONAL TRAINER
WORKOUTS
FITNESS TESTING
WORKOUTS
* This workout requires the user to wear the polar heart rate chest strap or the grip the Life pulse sensors.
** Target Heart Rate (THR) is a percentage of the theoretical maximum. A 40-year-old user's THR for the FAT BURN workout is 117.
This workout targets 65 percent of the maximum, so the equation would be (220-40)*.65=117.
CHOOSE FITNESS
TESTING TO ACCESS:
LIFE FITNESS FIT TEST**
Select LIFE FITNESS FIT
TEST
Enter weight
Enter age
Enter gender
Enter speed
Begin workout
FIT TEST PLUS WORK-
OUTS: (IF ENABLED)
PEB
Select PEB
Enter weight
Enter age
Enter gender
Enter speed
Begin workout
GERKIN PROTOCOL**
Select GERKIN
Enter weight
Enter age
Enter THR*
Begin workout
NAVY PRT
Choose NAVY PRT
Choose elevation
Enter weight
Enter age
Enter gender
Enter speed
Begin workout
AIR FORCE PRT
Choose AIR FORCE PRT
Enter weight
Enter age
Enter gender
Enter speed
Begin workout
ARMY PFT
Select ARMY PFT
Enter weight
Enter age
Enter gender
Enter speed
Begin workout
MARINES PFT
Choose MARINES PFT
Choose elevation
Enter weight
Enter age
Enter gender
Enter speed
Begin workout
CHOOSE PERSONAL
TRAINER TO ACCESS:
SPORT TRAINING-5K
Select SPORT
TRAINING 5K
Enter weight
Enter level
Enter speed
Begin workout
SPORT TRAINING-10K
Select SPORT
TRAINING 10K
Enter weight
Enter level
Enter speed
Begin workout
SPORT TRAINING (GOAL)
Select SPORT
TRAINING (GOAL)
Enter weight
Enter goal
Enter level
Enter speed
Begin workout
SPEED INTERVAL
Select SPEED
INTERVAL
Enter weight
Enter time
Enter incline
Enter jog speed
Enter run speed
CUSTOM WORKOUTS
Select CUSTOM WORK-
OUTS
Choose workout
Enter weight
(If custom workout type is
Speed/Incline )
Enter Max Speed.
Begin Workout
(If custom workout type is
Target Heart Rate)
Enter Age.
Enter Speed.
Begin Workout
QUICK START
Select QUICK START
Begin workout
Modify level
Enter weight if desired
GO SYSTEM QUICK
START
Select WALK, JOG, or RUN
Begin workout
Modify level
Enter weight if desired
RANDOM
Select RANDOM
Enter weight
Enter goal type and value
Enter level
Enter speed
Begin workout
MANUAL
Select MANUAL
Enter weight
Enter goal type and value
Enter incline
Enter speed
Begin workout
FAT BURN**
Select FAT BURN
Enter weight
Enter goal type and value
Enter age
Enter THR*
Enter speed
Begin workout
HILL
Select HILL
Enter weight
Enter goal type and value
Select level
Enter speed
Begin workout
CARDIO**
Select CARDIO
Enter weight
Enter goal type and value
Enter age
Enter THR*
Enter speed
Begin workout
