Hr w, 10 ez r, 11 c – Life Fitness Elliptical X5i User Manual
Page 20: Orkouts
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20
7. T
HE
W
ORKOUTS
(
CONTINUED
)
7.1.6 E
XTREME
HR W
ORKOUT
EXTREME HR Workout is an intense workout for more
experienced users. This workout is used to add variety to your
workout and break through training plateaus. Like running
sprints, this exercise raises and lowers your heart rate between
two different goals. The objective is to get your heart rate up
and down as quickly as possible. Youll begin with a standard
3-minute warm up. After warm-up, the resistance is ramped up
until the heart rate reaches your Target Heart Rate. This pace is
then maintained during stabilizing period. Following this, the
resistance is reduced to your lower level. When your heart rate
recovers to 75% THR, it is maintained there for a stabilizing
period. Then, the cross-trainer again ramps the resistance back
up until your heart rate reaches the THR. This will continue until
the workout time youve set is ended.
7.1.7 S
PORT
T
RAINING
Sport Training is based on a random workout with smoother transitions between hills and valleys. This workout simulates conditions
experienced outdoors and is a true athletic challenge for all fitness levels.
Whatever level you choose defines the baseline (flat ground) for your workout. Any level above baseline simulates uphill conditions.
Any level below baseline simulates going downhill.
7.1.8 R
ANDOM
RANDOM gives you a workout with an endless variety of changing resistance levels and patterns. The Life Fitness on-board
computer randomly selects hill and valley terrain which varies with each and every workout, resulting in more than one million
combinations. Because resistance levels are greater here than in the Hill workout, it is recommended that you set your workout level
one or two levels below the workout level you would normally select for the Hill workout.
7.1.9 M
ANUAL
MANUAL is a steady-pace workout that lets you change the resistance at any time during your workout. The resistance levels here
are equal to those of the highest hill encountered in the Hill workout at the same effort level. Therefore, it is recommended you start
the Manual workout at about three to four levels lower than the level you normally use on the Hill workout. Remember, you can
always increase or decrease your resistance at any time.
Use the Manual workout to create your own personal
interval training workout by varying the level of effort
during the course of the workout session. Just work at
a high level until the upper end of the target heart rate
zone is reached. Then lower the level and pedal until
your heart rate drops to the bottom of the target zone.
Now, raise the level again until the heart rate rises
back to the top of your target zone. Repeating this process will actually create hills and valleys.
7.1.10 EZ R
ESISTANCE
EZ RESISTANCE Workout is an incline-based workout simulated by using resistance that makes working out more enjoyable. As
you work out, the gradual changes in resistance as you climb the hill are so subtle, you dont realize youre working harder.
The peak of the hill is directly related to your chosen level and will be reached after 75% of your workout duration. Then, the
resistance will start moving back down to zero percent. The result is an effective and efficient cardiovascular workout thats enjoyable
from the first step to the last.
7.1.11 C
OOL
-D
OWN
Life Fitness unique Cool-Down sequence automatically customizes every cool-down to balance your workout performance. Factors
such as resistance and duration are considered in determining the duration and intensity of the cool-down. If you like, you can
manually adjust Cool-Down resistance levels by continually pressing the Cool-Down button.
- FZTP
- MTSLE
- Sport and Essential Consumer Treadmills
- CTSX30-0102-01
- Cable Motion 8352100 REV. B
- Cable Motion 39721
- Pro 2 Series PSPD
- 91Xi
- 91TW
- Utility Bench
- Hammer Strength OHDRacks
- 8216
- GS5
- TR-7500
- Parabody 805
- HDCR9
- 18 \ 90 Series
- OHD-MIP
- Pro 2 Series PSFLY
- Hammer Strength OHDMR
- GS6
- UPRIGHT LIFECYCLE 95C
- LIFECYCLE R3
- GS4
- FZHAD
- FIT 3
- 889
- MTSRL
- 887
- GK53-00002-0012
- C3
- Pro 2 Series PSSLPSE
- T7i
- Arctic Silver 93XW-0XXX-03
- 874
- Classic Series Cross-Trainer CLSXH
- Exercise Bike Inspire Console 97C Lifecycle
- Hammer Strength MTS
- Cable Motion Series 64
- Arctic Silver 90X-0XXX-03
- 3 Tier Dumbbell Rack
- 97TW
- 93X
- OHDHR
- FZCP
- LIFECYCLE M051-00K39-A167
- MTSSP
- Essential XT4
- LP5-101
- 9500
- Adjustable Bench 30FB
- Adjustable Decline Bench
- PSLC
- FT4
- 4500HR
- Club Series 7189501
- ST35
- 95TWEZ
- 95X
- CLUB SERIES UPRIGHT LIFECYCLE M051-00K63-A295
- Gym System Addendum 220
- 95T-XXXXX-02
- X9
- LIFECYCLE M051-00K67-A151
- 91X-0XXX-01
- PCST-INTHX-01
- 95Xe-0XXX-05
- X3-0
- Chest Press
- LFG7-001
- 9100
- AKIT1-00-01
- 93R
- OHDCR
- Parabody 828
- Hammer Strength Olympic Heavy-Duty HS OHD
- Pedometer/HeartRate Watch
- Platinum Club Series 15" Console
- SX30
- 93X-0XXX-04
- Arctic Silver 95Xe
- 4000
- TRST35-XXXX-01
- PSHAD
- CLUB SERIES RECUMBENT LIFECYCLE M051-00K39-A196
- 8105
- FZSLP
- Olympic Incline Bench
- T9I
- T9I
- G5 CABLE MOTION G5-001
- 95Ti
- 97TI
- GS1
- TR90
- X1
- CST-0XXX-01
- Arctic Silver 93XW-0XXX-02
- T9-0XXX-04
- MJAXO
- Mobile Gym
- Hammer Strength Linear Leg Press 8344901
- G5 CABLE MOTION
- PCST-DOMHX-02
- Total Body Trainers 93Xi
- MJACO
- Parabody 829
- X30-0000-01
- Lat Pulldown
- FIT SERIES
- 14 \ 90 Series
- 841101
- Olympic Decline Bench
- C04
- Pro Series
- X9
- PLLHP
- G7
- PLLL2
- G5/FIT 1.0 CM
- HDADJ
- ARCTIC SILVER 93X-0XXX-02
- 95XEZ-0XXX-01
- Stairclimber
- PSHADSE
- AKIT2-00-01
- 97T
- PL05
- OHDPR9
- C7i
- Essential FT6
- LIFECYCLE M051-0K66-A149
- CM3 GS4 GS2G5
- TR-5500
- X35-01
- Olympic Weight Tree
- 95T-XXXX-07
- LCD Cardio Consoles
- CLSR-0XXX-01
- HDCR8
- LC-C9i
- FZAB
- 95L
- 9700HR
- T30/T35
- Pro 2 Series PSPEC
- Club Machine
- 93X-0XXX-02
- 97TEZ
- 90RW
- Peak Pilates Deluxe
- FZRW ROW
- Parabody 843
- T7-0
- CSX-01
- Heavy Duty Power Rack
- Exercise Bike Lifecycle 8500
- OHDPR8
- MTSTE
- BWCDLR
- FIT 1.0 CM
- X1-XX00-0103
- Pro 2 Series PSSPSE
- Arctic Silver 93X-0XXX-03
- 93Xe
- Pro 2 Series PSFPDSE
- Treadmills 97Te
- 662101
- Arctic Silver 93TW
- MTSP Shoulder Press
- Arctic Silver 90XW-0XXX-03
- TR-5500HR
- HDPR9
- T250
- MTSLC
- PLSLC
- G2-001
- Pro 2 Series PSABCSE
- Leg Press/Calf 8245102
- Ab Crunch
- Consumer Gym Leg Press GLP-001
- x3
- CM3
- PCSR-ALL
- 97TE
- Strength 9000 Series ST05
- 90TW-XXXX-03
- MTSFP
- Arctic Silver T9
- 824
- M051-00K61-B123
- LCD Entertainment Ready
- R7i
- Arctic Silver 95Xe-0XXX-04
- 95X-0XXX-01
- M051-00K61-C131
- T9e
- Arctic Silver Quiet Drive Cross-Trainer 95Xe-0XXX-03
- OHDRTT
- OHDTT
- Treadmill
- C1
- 72\Fit Series
- CT9500
- 93T
- 93T
- Club Series
- 9100HR
- Next Generation Treadmills
- Pro 2 Series PSPDSE
- HDPR8
- Pro 2 Series PSLE
- X9i
- X9i
- HDCR
- exercise bikes
- Parabody 821
- CLSX-0XXX-01
- Exercise Bike LC-5500HR
- M051-00K61-A132
- 10 \ 90 Series
- Pro 9000 Series SU05
- 95T-XXXX-05
- Arctic Silver 97TE-XXXX-08
- TORX Bit
- GBHP
- Arctic Silver 97TWEZ
- MTSVS
- Recumbent s 93R
- Circuit Series
- Pro 9000 Series
- 90R
- 90R
- PSSLCSE
- Fitness Equipment
- Arm Curl
- 9100R
- G3-GLPA-001
- 885
- R1-XX00-0103
- Olympic
- Arctic Silver 93X-0XXX-05
- 97T1
- 95X-0XXX-05
- 95X-0XXX-05
- TR-4500HR
- 95Re
- 91XW-0XXX-01
- LFADJ
- T5-5
- 95LEZ-0XXX-01
- FWMAB
- 95XE
- CLST
- HDHR9
- M051-00K26-A261
- R3
- TR91/95/97
- 95T-XXXXX-01
- X7
- Dual Adjustable Pulley
- Pro 2 Series PSADCSE
- G4-001
- x3i
- Pro 2 Series PSLR
- Elliptical Trainer
- 8225
- Upright Lifecycle Exercise Bike Classic Series
- Pro 2 Series PSBE
- 95XE-0XXX-01
- MTFP
- Peak Pilates Reformer
- ARCTIC SILVER 95TE-0XXX-08
- Arctic Silver 90X-0XXX-02
- TR-9500
- PLATINUM CLUB M051-00K70-B030
- GK61-00002-0047
- TR95
- ST55 Treadmill
- 93T-XXXX-09
- G3
- Pro 2 Series PSBCSE
- TRST55-XXXX-01
- PSABSE
- PSTE
- X8
- Heavy Duty Multi Rack
- 95Xi
- FZPD
- G4
- TR-5500HRS
- Arctic Silver 95XE-0XXX-02
- MTDP Decline Press
- 95XW-0XXX-02
- FZSLC
- Fit-1
- Parabody 838
- ILRD
- R9i
- MTIP
- Parabody 663
- Hammer Strength Linear Leg Press
- Adjustable Bench FB31
- PLSM
- G3-001
- M051-00K63-A032
- tr 8500
- 8211
- CLSC-XXXX-01
- 90T-XXXX-01
- M051-00K58-A034
- Pro 2 Series PSTESE
- CSLAT
- Cable Motion Series MJFXO
- Ab Curl Bench None
- Parabody 844 Lat Option
- Leg Extension
- 883
- MTSKC
- 880
- Arctic Silver 95X-0XXX-03
- 849
- Pro 2 Series PSSLC
- 8500 3
- V2
- Cardio 24 \ 90 Series
- TOTAL BODY TRAINER 91X
- Pro 2 Series PSBESE
- M051-00K62-B095
- 95TW
- X Series
- WLE-POE-S
- Multi Adjustable Bench
- Life Cycle 90C-0XXX-01
- Arctic Silver 90T-XXXX-02
- Gym Systems
- Olympic Heavy Duty
- 8246 50LB
- Parabody 807
- 8860701
- Cross-Trainer
- Arctic Silver 95X-0XXX-02
- CT-9500L
- Lift Actuator and Lift Frame LF 5500HR
- Basic Workouts Console FPO
- Signature Series FZLE
- Pro 2 Series PSCP
- MTSDP
- 95X-ALLXX-01
- Hip Abduction PSHABSE
- Pro 2 Series PSFLYSE
- 93Ti
- 93X-0XXX-01
- Ab Crunch Bench
- Arctic Silver 95LE-0XXX-01
- Classic Serries
- MTSBC
- Ab/Back Machine
- Rear-Drive Cross-Trainer
- 90X-0XXX-01
- Multihip SL50
- X15
- Fitness Electronics
- GK61-00002-0008
- LC85R
- 8205
- G4-GLPA-001
- 9000 Series
- 5500 HR
- 9100 Series
- 95RI
- Elevation Series
- Muti Jungle Handle Accessory Rack MJHAR
- Arctic Silver 95XEZ-0XXX-04
- Pro 2 Series
- 9000
- 8235
- 90X-0XXX-04
- Olmypic Flat Bench
- Cable Motion CMFCO
- otal Body Trainer 95Xe T
- 90T-XXXX-04
- R35
- M051-00K62-A107
- ILDCP-C03
- G2-GLPA-001
- CL5X
- 95XW-0XXX-03
- Grips S10
- TR-9100 HR
- INTEGRITY SERIES M051-00K61-A137
- Classic
- Club Series 45X
- CTE200-0000-01
- 909101 ST
- GS2
- Lat Pulldown/Low Row 8210
- 9500HRT
- Club Series Treadmill
- T3 Treadmill
- F3 Folding Treadmill
- T5 Treadmill
- T7 Treadmill
- T3 Treadmill
- Platinum Club Series Treadmill
- Arctic Silver T3.5 Treadmill