4 THE WORKOUTS
4.1 WORKOUT OVERVIEWS
This section lists the Life Fitness Stairclimber pre-programmed workouts. For more detailed infor-
mation, see Section 4.2, titled Using the Workouts.
QUICK START is the fastest way to begin exercising, and it bypasses the steps involved in
selecting a specific workout. Once QUICK START is selected, a constant-level workout begins.
The intensity level does not change automatically.
FAT BURN (93Si only) is a lower-intensity workout for burning the body’s fat reserves. The user
must wear a heart rate chest strap. The workout automatically adjusts the intensity level, based
on the actual heart rate, to maintain the rate at 65 percent of the theoretical maximum.
†
CARDIO (93Si only) is a higher intensity workout for more fit users, emphasizing cardiovascular
benefits and maximum fat burning. The user must wear a heart rate chest strap. The workout auto-
matically adjusts the intensity level, based on the actual heart rate, to maintain the rate at 80 percent
of the theoretical maximum.
HILL is an interval-training workout combining “hills” and “valleys” of different intensity levels,
which is proven to provide effective, time-efficient cardiovascular results.
RANDOM is an interval training workout of constantly changing intensity levels that occur in no
regular pattern or progression to challenge the user.
MANUAL is a workout in which the intensity level does not change automatically.
The following workouts, available on the 93Si model, are accessed by pressing the
WORKOUTS PLUS key :
AROUND THE WORLD is an interval-training workout in which the hills resemble scenes of
various geographical areas.
KILIMANJARO is a Hill workout in which the intensity levels gradually incline toward one ulti-
mate peak and then gradually decline.
INTERVAL is a Hill workout in which intensity levels rise and fall. The higher levels gradually
incline toward a peak and then gradually decline.
CASCADES is a two-peak workout in which intensity levels gradually incline and decline.
SPEED TRAINING is a Hill workout in which the intensity level alternates between high and low
levels very quickly to simulate a typical speed training workout.
FOOT HILLS is a rolling hill workout with low intensity levels.
FIT TEST measures cardiovascular fitness compared to other people of the same age
and gender.
†
Defined by the American College of Sports Medicine's "Guidelines for Exercise Testing and Prescription" as equal to
220 minus an individual’s age.
* Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a 40-year-old user's THR for the HEART
RATE HILL 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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