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Conversely, if you begin pedaling faster, the resistance will decrease, bringing you back down to the 100 watt threshold you need to maintain. To enter a resistance value in watts: □ When you are prompted to enter a workout level, press 0. □ Enter a watts value between 35 and 328 within two (2) seconds of pressing zero (0). You may change your resistance anytime in the watts mode by pressing 0 during your workout and keying in a new watts resistance level. To return to a traditional resistance level, key in a number between 0-12. HEART RATE TRAINING Research shows that exercising within a specific heart rate range is the optimal way to both monitor your exercise intensity and achieve maximum results. That’s the idea behind the heart rate training approach to exercise. If your primary goal is to burn fat, you should exercise at a level between 60% and 75% of your theoretical maximum heart rate (defined by the American College of Sports Medicine’s “Guidelines for Exercise Testing and Prescription” as 220 minus your age). If you wish to improve your cardiovascular condition, you should work out at 75% to 85% of your theoretical maximum heart rate. Example: If you are 30 years old, your theoretical maximum heart rate is 220 - 30 (your age) = 190 beats per minute (bpm). If your primary goal is to bum fat: Multiply 190 x .60 = 114 bpm (the low end of your target heart rate zone) Multiply 190 x .75 = 143 bpm (the high end of your target heart rate zone) If your primary goal is to improve your cardiovascular fitness: Multiply 190 x .75 = 143 bpm (the low end of your target heart rate zone) Multiply 190 x .85 = 162 bpm (the high end of your target heart rate zone) 20 25 30 35 40 45 50 55 60 65 AGE Heart Rate Zone Training chart OPERATING INSTRUCTIONS & PROGRAM DESCRIPTIONS Selecting a workout program on your Life Fitness aerobic trainer is easy. Five computerized aerobic workouts, including the exclusive Fit Test program, are preprogrammed on your Lifecycle 5500 aerobic trainer: Hill Random Manual Race Fit Test HILL is an interval training workout consisting of a warm-up period followed by a plateau of constant effort, progressively more difficult levels of effort - or hills -separated by periods of recovery - or valleys - and a cool-down period. RANDOM is a program of varying effort levels which occur randomly with each exercise session, resulting in more than one million workout combinations. MANUAL maintains a constant effort level that you select and change whenever you wish. RACE simulates the feel of a 12-speed racing bike by turning the 12 effort levels into “gears” which you can shift through just like an actual road bike. FIT TEST is a way of periodically measuring your aerobic fitness level compared to others of the same age and gender. Your Lifecycle 5500 aerobic trainer features graduated levels of intensity to more closely simulate riding through hills and valleys. As you encounter hills in various programs, the pedal resistance will increase or decrease for the duration of that hill. The Lifecycle 5500 aerobic trainer is a “constant work” machine; in the Hill, Random and Manual programs, pedal resistance automatically compensates for changes in RPM. In other words, the slower you pedal, the greater the resistance; conversely, the faster you pedal the less resistance you feel*. The distance you travel will remain the same; pedaling faster will not bring you to the end of a program sooner nor burn more calories, assuring you of a consistent workout. NOTE: Mileage readings are arbitrary and should not be used to compare workouts in different programs. Total calories burned is the best measure of the amount of work performed in any given workout. *This is true as long as you pedal faster than 65 RPM. Below 65 RPM, the resistance will drop off to the point where you can continue pedaling at a pace sufficient to maintain power to the console. 14 To Begin Any Lifecycle 5500 Aerobic Trainer Workout: • First adjust the seat to a comfortable position and make certain the seat pin is properly locked and the bike is level. • Begin pedaling and press the START key. □ You can “Quick Start” a Manual program workout without using the PROGRAM SELECT key. To do so, enter a resistance level rather than selecting a workout program. The computer will automatically begin a 99-minute Manual workout program. (If you wish to base your workout effort on a watts value, see the Watts Programmability Option box.) • Select one of the flashing program options by pressing the PROGRAM SELECT key until the program you want is lit and then ENTER (or wait 10 seconds and your selection will be automatically entered). Or, you may press the Fit Test key or the Race key (Number 9 on the keypad). Remember - You can change levels any time BY SIMPLY KEYING IN A NEW LEVEL! Hill Random or Race Manual or Fit Test 0 0 0 3-4 2-3 1 6-7 5-6 2 8-9 6-7 3 9-10 7-8 4 12 9-10 5 11 6 _12_ 7 8 10 11 12 Effor...