Weight Management Programs
Steady Pace: (20 minute default)
Improve your fitness while also stimulating your body to burn more fat with this workout. Steady Pace workouts are great for helping you establish an improved overall endurance base. Most Steady Pace workouts focus on maintaining one set workload level throughout the entire workout. As you begin the Steady Pace workout your intensity level will start out at a very slow pace, then increase to a moderate pace for the duration of your workout. Your goal is to be sure you are exercising within a low/moderate intensity to a high/moderate intensity during the workout.
Long Slow Distance: (40 minute default)
Long Slow Distance helps you improve your overall cardiovascular endurance and provides lower intensity exercise ideal for your fat burning zone. Long Slow Distance workouts should begin at a duration that is challenging for you then become longer as you improve your endurance.Your intensity should be at a pace that is comfortable and allows you to maintain a conversation while exercising at your prescribed target heart rate.
Long Slow Distance is a great workout for everyone! Beginners can ease into their exercise program with this workout, being sure to do this workout at least a minimum of once a week to maximize overall cardiovascular endurance developement. Long Slow Distance workouts are also great for experienced exercisers to do on days following a harder, higher intensity workout.
There are several programs you can use to accomplish Long Slow Distance. In programs that vary your resistance or incline, select workout level one to limit the change in resistance or incline.
LifeSpan Treadmills — The Step Count program lets you choose the number of steps you want to take and is a great way to participate in popular step counting programs such as the Center for Disease Control's 10,000 steps a day. The Distance program lets you select 5K or 10K, or enter the distance you want to go. The Decline program lets you walk downhill at different gradients and is excellent if you're just beginning to exercise. The My Zone Constant Heart Rate Control program lets you enter your prescribed target heart rate and will keep your heart rate at this constant level throughout your workout.
LifeSpan Bikes and Ellipticals — The Weight Loss program varies the resistance level at lower levels to keep your heart rate within an optimal range to achieve weight loss. The My Zone Constant Heart Rate Control program keeps your heart rate at a constant level throughout your workout. On bikes without programs, keep the resistance at the same level throughout your workout.
LifeSpan Rower — Keep your resistance and strokes per minute at constant levels throughout your workout.
Cardio Run: (20 minute default)
Cardio Run is a steady pace workout but at a higher intensity than the Long Slow Distance workout. Cardio Run is a more intermediate or advanced workout designed to motiate you to achieve a more challenging steady pace and maintain that pace for the full duration of the workout. Cardio Run is a great workout if you are training for a special event.
Short Interval: (20 minute default)
Short Interval is ideal for beginning exercisers that want to start gaining the benefits of interval workouts but aren't quite ready for a harder and longer intensity interval workout. Short Interval is also ideal for experienced exercisers to develop their speed and anaerobic fitness. Short Interval workouts are fun to do after you have had a few days exercising for a longer duration at a slower pace. Remember, it is important to vary your exercise intensity and exercise durations to maximize your overall fitness developement so be sure to include some interval workouts in your exercise program at least once or twice a week.
Uphill Walk: (30 minute default)
The Uphill Walk gradually increases the intensity of your exercise peaking at the highest intensity. The goal of the Uphill Walk workout is to stimulate your body to improve your overall cardiovascular fitness, while also maximizing muscle cell development in working muscles. The Uphill Walk workout has been designed to start out at a slow, comfortable pace and gradually increase to a peak intensity then with a quick decrease in intensity back down to the recovery level. You will maximize overall calorie burn during the peak intensity levels of this workout while allowing your body to exercise for a longer duration.