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HILL
The Life Fitness-patented HILL workout offers a variety of configurations for interval training.
Intervals are periods of intense aerobic exercise separated by regular periods of lower-intensity
exercise. The WORKOUT PROFILE window represents these high and low intervals as columns of
light, which together have the appearance of hills and valleys. The computerized interval training
workout has been scientifically demonstrated to promote greater cardio-respiratory improvement
than steady-pace training.
Each HILL workout goes through four phases, each marked by different intensity levels. The
WORKOUT PROFILE window displays the progress of these phases, as seen in the chart following
these descriptions below. As noted in the descriptions, the heart rate should be measured at two
stages in the workout to gauge its effectiveness. To do so, wear the Polar heart rate chest strap or
continuously grip the Lifepulse system sensors. Note that the WORKOUT PROFILE window does
not display a request for a heart rate measurement during a HILL workout.
1 Warm-up is a phase of low, gradually rising resistance, which brings the heart rate into the
lower end of the target zone and increases respiration and blood flow to working muscles.
2 Plateau increases the intensity slightly, and keeps it steady, to bring the heart rate to the low
end of the target zone. Check the heart rate at the end of this phase.
3 Interval Training is a series of increasingly steeper hills, alternating with valleys, or stints of
recovery. The heart rate should rise to the high end of the target* zone. Check the heart rate
at the end of this phase.
4 Cooldown is a low-intensity phase that allows the body to begin removing lactic acid, and
other exercise by-products, which build up in muscles and contribute to soreness.
Each column, as seen in the WORKOUT PROFILE window and the chart above, represents one
interval. The overall duration of the workout determines the length of each interval. Each workout
is made up of 20 intervals, so the duration of each interval is equal to the duration of the entire
workout divided by 20.