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Anleitung Zusammenfassung
Use the ARROW keys to input your weight. Press ENTER to accept the weight. • The message center will next prompt for a user age (ENTER AGE). Use the ARROW keys to input your age. Press ENTER to accept the age. • The message center will next prompt for a user gender (SELECT GENDER). Using the ARROW keys, select a gender. Press ENTER to accept the gender selection. • The message center will next prompt for a workout level (ENTER LEVEL). Consult the following recommended fit test level chart for an appropriate effort level based on your age, gender and activity level. Use the ARROW keys to enter the corresponding level. After the five-minute FIT TEST is completed, a FIT TEST score will be displayed. FIT TEST PROGRAM SUGGESTED EXERTION LEVELS Inactive Active Very Active Bike L4-6 men L5-10 men L8-14 men Fit Test Level L2-4 women L3-7 women L6-10 women Suggested exertion levels should be used as a guideline for setting up the Fit Test program. The goal is to elevate the user's heart rate to a level that is between 60%-85% of their theoretical maximum heart rate. Within each suggested range, these additional guidelines can be used: Lower Half of Range Upper Half of Range higher age lower age lower weight higher weight* shorter taller * In cases of excessive weight, use lower half of range 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 If you make an error when entering any Fit Test data, you can correct it by pressing CLEAR, inputting the correct information and pressing ENTER. It is important for you to take the Fit Test under similar circumstances each time. Your heart rate is dependent on many factors, including: • amount of sleep the previous night (at least seven hours is recommended) • time of day • time you last ate (two to four hours after the last meal is recommended) • time since you last drank a liquid containing caffeine or alcohol, or smoked a cigarette (at least four hours is recommended) • time since you last exercised (at least six hours is recommended) For the most accurate Fit Test results, you should perform the Fit Test on three consecutive days and average the three scores. Note: To receive a proper Fit Test score, the work done must be within a training heart rate zone that is 60% to 85% of the theoretical maximum heart rate (HRmax). This program requires a constant exertion for accuracy, so it will not be allowed to resume if paused. This program will control level. Manual adjustment of level is not permitted. The tables below list fit test results RELATIVE FITNESS CLASSIFICATION FOR MEN Estimated VO2 Max (ml/kg/min) Per Age Category Rating 20-29 30-39 40-49 50-59 60+ Elite 55+ 52+ 51+ 47+ 43+ Excellent 53-54 50-51 49-50 45-46 41-42 Very Good 50-52 48-49 46-48 43-44 39-40 Above Average 45-49 43-47 42-45 39-42 35-38 Average 40-44 38-42 37-41 34-38 31-34 Below Average 38-39 36-37 34-36 32-33 29-30 Low 35-37 34-35 32-33 29-31 26-28 Very Low <35 <34 <32 <29 <26 RELATIVE FITNESS CLASSIFICATION FOR WOMEN Estimated VO2 Max (ml/kg/min) Per Age Category Rating 20-29 30-39 40-49 50-59 60+ Elite 47+ 44+ 42+ 37+ 35+ Excellent 45-46 42-43 40-41 35-36 33-34 Very Good 43-44 40-41 38-39 33-34 31-32 Above Average 38-42 36-39 34-37 30-32 27-30 Average 33-37 31-35 30-33 26-29 24-26 Below Average 31-32 29-30 28-29 24-25 22-23 Low 28-30 27-28 25-27 22-23 20-21 Very Low <28 <27 <25 <22 <20 Life Fitness developed this rating scale based on VO2 max percentile distributions referenced in American College of Sports Medicine's Guidelines for Exercise Testing and Prescription (8th E. 2010). It is designed to provide a qualitative description of a user's VO2 max estimation, and a means of assessing initial fitness level and tracking improvement. MILITARY FITNESS TEST The Lifecycle® Exercise Bike features an Air Force Physical Readiness Tests (PRT). This test is similar to the fit test workout, except that it does not have a preset time goal. To begin an Air Force PRT: l Press the WORKOUTS PLUS button repeatedly until the AIR FORCE PRT appears in the message center and press ENTER to select the AIR FORCE PRT option. l The message center will prompt for a user weight (ENTER WEIGHT). Enter a weight between 75 - 400 pounds using the ARROW keys. Press ENTER to accept the weight. l The message center will prompt for a user height (ENTER HEIGHT). Enter a height between 36 - 90 inches using the ARROW keys. Press ENTER to accept the height. l The message center will next prompt for a user age (ENTER AGE). Enter an age between 17 - 70 years using the ARROW keys. Press ENTER to accept the age. l The message center will next prompt for a user gender (SELECT GENDER). Using the ARROW keys, select a gender. Press ENTER to accept the gender selection. l The message center will next prompt for a user Fitness Level ("Do you perform Aerobic...