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22
10. Fit Test Workout (All Levels)
*Chest strap must be worn to execute the workout.
Access: This workout can be started by using the ADVANCED WORKOUTS button to scroll to the FIT
TEST workout profile and pressing ENTER.
Description: The FIT TEST workout estimates cardiovascular fitness and can be used to monitor
improvements in endurance every four to six weeks. The user must grasp the hand sensors (if
equipped) when prompted, or wear a Polar telemetry heart rate chest strap as the test score
calculation is based on a heart rate reading. The Fit Test is considered to be a submax VO2 (volume of
oxygen) test. It gauges how well the heart supplies oxygenated blood tothe exercising muscles and
how efficiently those muscles receive oxygen from the blood. Physicians and exercisephysiologists
generally regard this test as a good measure of aerobic capacity. Please note that the estimated
VO2 max scores achieved will be 10 percent to 15 percent lower on stationary exercise bikes than
those achieved onother Life Fitness cardiovascular equipment. Stationary cycling has a higher rate
of isolated muscle fatigue of thequadriceps when compared to walking/running on a treadmill,
climbing on a stairclimber, or utilizing a bike. The higher rate of fatigue corresponds to lower levels of
estimated VO2 max scores.
Goal: The goal of the Fit Test workout is to elevate the user’s hear rate to a level that is between 60% -
85% of their theoretical maximum heart rate.
Suggested Exertion Levels
Inactive Active Very Active
Treadmills 2 - 3 mph (3.2 - 4.8 kph) 3 - 4 mph (4.8 - 6.4 kph)
3.5 - 4.5 mph (5.6 - 7.2
kph)
Cross-Trainers
L 2 - 4 men
L 1 - 2 women
L 3 - 10 men
L 2 - 5 women
L 7 - 15 men
L 3 - 10 women
Lifecycle
Exercise Bikes
L 4 - 6 men
L 2 - 4 women
L 5 - 10 men
L 3 - 7 women
L 8 - 14 men
L 6 - 10 women
Note (treadmills only): The workout duration will be five minutes total with a one minute warm-up
at 0% incline followed by four additional minutes at a 5% incline. Immediately afterward, the console
will take the user’s heart rate reading, calculate a fitness score and display the score in the message
center.
After the five-minute FIT TEST is completed, a FIT TEST score and rating will be displayed. Within each
suggested range, use these additional guidelines:
Lower Half of Range Upper Half of Range
higher age lower age
lower weight
higher weight
(in cases of excessive weight, use lower
half of range)
shorter taller
The computer will not accept:
• heart rates less than 52 or greater than 200 beats per minute
• body weights less than 75 pounds (34 kg) or greater than 400 pounds (181 kg)
• ages below 10 or over 99 years
• data input that exceeds human potential
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