Life Fitness Home Gym X3 5 User Manual

X 3 ₅T O T A L - B O D Y E L L I P T I C A L C R O S S - T R A I N E R

U S E R M A N U A L

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Before using this product, it is essential to read this

ENTIRE operation manual and ALL installation instructions.

This will help in setting up the equipment quickly

and in instructing others on how to use it correctly and safely.

FCC Warning - Possible Radio / Television Interference

NOTE: This equipment has been tested and found to comply with the limits for a Class B digital device, pursuant to

part 15 of the FCC rules. These limits are designed to provide reasonable protection against harmful interference in

a residential installation. This equipment generates, uses and can radiate radio frequency energy, and if not installed and

used in accordance with the operation manual, may cause harmful interference to radio communications. However, there

is no guarantee that the interference will not occur in a particular installation. If this equipment does cause harmful inter-

ference to radio or television reception, which can be determined by turning the equipment off and on, the user is

encouraged to try to correct the interference by one or more of the following measures:

Reorient or relocate the receiving antenna.

Increase the separation between the equipment and the receiver.

Connect the equipment into an outlet on a circuit different from that to which the receiver is connected.

Consult the dealer or an experienced radio/TV technician for help.

Class HB (Home): Domestic use. Not suitable for therapeutic purposes.

CAUTION: Any changes or modifications to this equipment could void the product warranty.

Any service, other than cleaning or user maintenance, must be performed by an authorized service representative.

There are no user-serviceable parts.

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TABLE OF CONTENTS

Getting Started . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6

1.1

1.2

Important Safety Instructions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6

Set-up . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8

Where to Place the Cross-trainer // How to Stabilize the Cross-trainer // Plug In the Cross-trainer

The Display Console . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9

The Display Console Overview . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9

Display Console Descriptions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9

The Reading Rack and Accessory Tray . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12

Correct Usage . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .13

Mounting and Dismounting the Cross-Trainer . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .13

Biomechanical Guidelines . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .13

General // Forward Motion – Total Body // Reverse Motion – Total Body // Braking Resistance

2.1

2.2

2.3

3.1

3.2

Heart Sync™ Exercise Programs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15

Why Heart Sync Workouts? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15

The Wireless Heart Rate Chest Strap . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16

The Workouts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17

Workout Overviews . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17

4.1

4.2

5.1

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5.2

5.3

5.4

Using the Workouts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19

To Begin any Workout // Selecting Quick Start // Selecting a Workout // Entering a Duration // Entering Age // Selecting the Difficulty

Level or Target Heart Rate // Pausing Workouts // Initiating an Early Cool Down // Ending Workouts Early

Workout Descriptions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .23

Quick Start // Manual // Hill // Random // Manual // Sports Training // EZ Resistance // Total Body // Lower Body // Fat Burn //

Cardio // Heart Rate Hill // Heart Rate Interval // Extreme Heart Rate

My Workouts^TMPersonal Programs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .31

Using a Workout Saved Under My Workouts // Editing Workouts and Viewing Statistics

Optional Settings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .33

Entering and Using the Optional Settings Feature . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .33

Service and Technical Data . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .34

Preventative Maintenance Tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .34

Preventative Maintenance Schedule . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .35

Troubleshooting the Wireless Heart Rate Chest Strap . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .35

Heart Rate Reading is Erratic or Absent Entirely // Heart Rate Reading is Erratic or Extremely High

6.1

7.1

7.2

7.3

7.4

How to Obtain Product Service . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .37

Warranty Information . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .38

Specifications . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .41

Corporation. Any use of these trademark, without the express written consent of Life Fitness is forbidden.

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This Operation Manual describes the functions of the following products:

Life Fitness cross-trainer:

See Section 9, titled Specifications page in this manual

for product-specific features.

Statement of Purpose: The cross-trainer is an exercise machine that combines low-impact elliptical pedaling with

push/pull arm motion to provide an efficient, effective total body workout.

Health-related injuries may result from incorrect or excessive use of exercise equipment. The manufacturer

STRONGLY recommends seeing a physician for a complete medical exam before undertaking an exercise

program, particularly if the user has a family history of high blood pressure or heart disease; or is over

the age of 45; or smokes, has high cholesterol, is obese, or has not exercised regularly in the past year.

The manufacturer also recommends consulting a fitness professional on the correct use of this product.

If, at any time while exercising, the user experiences faintness, dizziness, pain, or shortness of breath,

he or she must stop immediately.

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GETTING STARTED

1.1 IMPORTANT SAFETY INSTRUCTIONS

SAFETY WARNING: The safety of the product can be maintained only if it is examined regularly

for damage and wear. See Preventative Maintenance section for details.

•

Before using this product, it is essential to read this ENTIRE operation manual and ALL instructions.

The cross-trainer is intended for use solely in the manner described in this manual.

•

Always follow the console instructions for proper operation.

Close supervision is necessary when used by or near children, invalids or disabled persons.

If the cross-trainer does not function properly after it has been dropped, damaged, or even partially immersed

in water, contact Customer Support Services for assistance.

•

Never insert objects into any opening in the cross-trainer. If an object should drop inside, carefully retrieve it.

If the item is beyond reach, contact Customer Support Services.

Never place liquids of any type directly on the unit, except in an accessory tray. Containers with lids

are recommended.

•

Do not use the cross-trainer outdoors, near swimming pools or in areas of high humidity.

Keep all loose clothing, shoelaces, and towels away from the cross-trainer pedals.

Keep the area around the cross-trainer clear of any obstructions, including walls and furniture.

Use caution when mounting or dismounting the cross-trainer. While exercising, always hold onto the user arms.

Never operate a Life Fitness product if it has a damaged power cord or electrical plug, or if it has been dropped,

damaged, or even partially immersed in water. Contact Life Fitness Customer Support Services.

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•

Keep the power cord away from heated surfaces. Do not pull the equipment by the power cord or use the cord

as a handle.

•

Do not run the power cord on the floor under or alongside of the Cross-Trainer.

Wear shoes with rubber or high-traction soles. Do not use shoes with heels, leather soles, cleats or spikes.

Do not use the cross-trainer in bare feet.

•

Do not tip the cross-trainer on its side during operation.

Keep hands and feet away from all moving parts.

To ensure proper functioning of this product, do not install attachments or accessories that are not provided

or recommended by Life Fitness.

•

Use this product in a well-ventilated area.

Use this product on a solid, level surface.

Make sure that all components are fastened securely.

SAVE THESE INSTRUCTIONS FOR FUTURE REFERENCE.

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1.2 SETUP

Read the entire Operation Manual before setting up the cross-trainer.

WHERE TO PLACE THE CROSS-TRAINER

Following all safety instructions in Section 1.1, move the cross-trainer to the location in which it will be used. See

Section 9, titled Specifications, for the dimensions of the footprint. Allow one foot (30.4 cm) of clearance in front of the

cross-trainer to allow for movement of the pedal levers. It should be easy to mount the cross-trainer from the side.

HOW TO STABILIZE THE CROSS-TRAINER

After placing the cross-trainer in position, check the unit's stability by attempting

to rock it in all directions. Any slight rocking indicates that the unit must be leveled.

Determine which foot is not resting completely on the floor. Loosen the jam nut (A)

with an open-end 17mm wrench, and rotate the stabilizing foot (B) to lower it. Verify

that the cross-trainer is stable, and repeat the adjustment as necessary until the

unit no longer rocks. Lock the adjustment by tightening the jam nut against the

stabilizer bar. It is extremely important that the stabilizing leg be correctly

adjusted for proper operation.

PLUG IN THE CROSS-TRAINER

The cross-trainer comes with a standard power supply for the U.S., or a power

supply with country-specific line cords.

Insert the power adapter jack (C) into the barrel plug on the back of the cross-

trainer. Then insert the power supply into the wall outlet. Make sure the cord is

routed so that it doesn't bind and will not be walked on.

Check that the console LEDs light up. If not, recheck the plug and wall

connections and make sure the wall outlet has power.

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THE DISPLAY CONSOLE

2.1 DISPLAY CONSOLE OVERVIEW

The computerized display console on the cross-trainer allows the user to tailor a workout to personal fitness abilities and

goals and to monitor progress. With this easy-to-use console the user can track fitness improvement from one workout

to the next.

2.2 DISPLAY CONSOLE DESCRIPTIONS

The functions for the keys and display windows on the

cross-trainer console are listed and described in this

section. See Section 5, titled The Workouts, for detailed

information on using the console to set up workouts.

Muscles Worked

LEVEL

REVERSE

FORWARD

PUSH/FORWARD

PULL/REVERSE

TOTAL

BODY

TRAINER

LOWER

BODY

TRAINER

B A

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QUICK START: Press this key to begin a MANUAL workout immediately, without having to select a workout. Once

the workout is in progress, use the ARROW KEYS to change the intensity level or workout duration as desired.

MY WORKOUTS: Press this key to select a MY WORKOUTS user preset workout.

WORKOUT PROFILES: Press this key to select one of the following workouts during a workout setup:

• MANUAL

• RANDOM

• HILL

• SPORTS TRAINING • HEART RATE HILL

• FAT BURN

• CARDIO

• HEART RATE INTERVAL

• EXTREME HEART RATE

• LOWER BODY

• EZ RESISTANCE

• TOTAL BODY

ARROW SELECTION keys: Use these keys during a workout setup to set user presets such as age and time. The

ARROW keys can also be used to change the resistance level during a workout or adjust a target heart rate during

a Heart Sync workout.

ENTER: Press this key after entering desired setup values, such as weight or workout time.

CLEAR/PAUSE:

CLEAR: Press this key when programming a workout to clear incorrect data, such as weight or age, before pressing

the ENTER key. Pressing CLEAR three times consecutively during a workout stops it immediately, at which point,

the MESSAGE CENTER prompts the user for a new workout setup.

PAUSE: Press this key to pause a workout in progress. Press any key to continue the workout. If a paused workout is

not resumed within the preset pause duration, the computer deletes the in-progress workout information and returns

to a workout setup state: The MESSAGE CENTER displays “SELECT WORKOUT PROFILE OR PRESS QUICK

START”.

COOL DOWN: Ends a workout and lowers the intensity level. Press the COOL DOWN key at any desired point

during a workout to go immediately into Cool Down mode.

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WORKOUT PROFILE WINDOW: This window displays shapes, made of columns of lights, that represent the levels

of intensity in a workout-in-progress. The higher the column, the greater the intensity.

During a HEART SYNC workout, the Cross-Trainer requires the use of wirelessheart rate chest strap to detect a heart rate signal.

If the console does not detect a signal, the MESSAGE CENTER displays the prompt, "NEED HEART RATE - CHECK

TELEMETRY STRAP". If the console does not receive the signal within three minutes, the workout automatically is converted to

a MANUAL workout. Profiles are not available for HEART SYNC workouts. In these workouts, the level is based on the heart

rate. Therefore, the profile cannot be displayed.

TIME ARROW keys: During a workout-in-progresss, use these keys to change the workout duration.

During a workout setup, use these keys to change displayed values for workout type, duration, and difficulty level.

WORKOUT LED INDICATORS: A set of light emitting diodes (LEDs) is matched to a set of workout statistics that are

displayed during a workout-in-progress. See the MESSAGE CENTER description below. Each LED lights up when

the corresponding statistic, such as Calories, is being displayed.

MESSAGE CENTER: This window displays step-by-step instructions for setting up a workout. When a workout is in

progress, it displays statistics about the progress of the workout, as seen below:

•

Time/Zone: the amount of time that the user has maintained a heart rate within a target zone. The user must be grasping

the handpulse sensors or wearing a wireless heart rate chest strap.

•

Cool Down: the time elapsed since a workout-in-progress has gone into cool-down mode.

Heart Rate: detected heart rate. The user must be grasping the handpulse sensors or wearing a wireless heart rate

chest strap.

•

Speed: the pedaling speed or rate in Revolutions Per Minute (RPM).

Heart Rate Percent: the user’s heart rate expressed as a percent of the theoretical maximum heart rate. The user must

be grasping the handpulse sensors or wearing a wireless heart rate chest strap.

•

Distance: the total distance traveled since the beginning of the workout.

Calories per hour: the rate of calories burned per hour.

Calories: the number of calories burned since beginning the workout.

•

Time: the time elapsed since the start of the workout.

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LEVEL ARROWS keys: Main function is to change resistance level. (lower console)

M TOTAL BODY TRAINER keys: Allows user to activate Total Body Trainer mode when in Manual, Hill, or Random

workouts. (lower console)

LOWER BODY TRAINER keys: Allows user to activate Lower Body Trainer mode when in Manual, Hill or Random

workouts. (lower console)

2.3 THE READING RACK AND ACCESSORY TRAY

A reading rack (A) for supporting a book or magazine is located at the base of the upper panel of the console.

An accessory tray (B) is mounted on the monocolumn of the cross-trainer.

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CORRECT USAGE

3.1 MOUNTING AND DISMOUNTING THE CROSS-TRAINER

If mounting from the user right side of the Cross-Trainer, grasp the user right handlebar with the right hand. Place the right foot

on the user right pedal and carefully step over the Cross-Trainer, grasp the user left handlebar with the left hand, and place

the left foot on the user left pedal. If mounting from the user left side, proceed in an opposite fashion. Reverse the process to

dismount the Cross-Trainer.

3.2 BIOMECHANICAL GUIDELINES

There are two exercise variations that can be performed on the Cross-Trainer. For each variation, it is important to follow

these general biomechanical guidelines as well as the specific instructions listed below.

GENERAL

• Feet should be in a comfortable position facing forward on the pedals so the knees move in a forward plane (not angled

inward or outward) and so the hips do not rotate outward.

• Keep back straight. Do not bend forward at the waist.

• Keep both feet on the pedals at all times.

• If desired, allow heels to slightly lift off the pedals during the motion.

• Do not lock knees during the workout. Keep them slightly bent throughout the motion.

FORWARD MOTION – TOTAL BODY

• Mount the Cross-Trainer facing forward

• Hands should be positioned comfortably on the moving handles such that the elbow creates a 90 degree angle when the

moving handlebar is rotated toward you

• Choose the desired workout profile and duration on the console

• Begin moving feet in a smooth forward pedaling motion by pushing top foot forward and pulling bottom foot backward

• Exercise at a speed that is comfortable for you

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REVERSE MOTION – TOTAL BODY

• Mount the Cross-Trainer facing forward

• Hands should be positioned comfortably on the moving handles such that the elbow creates a 90 degree angle when

the moving handlebar is rotated toward you

• Choose the desired workout profile and duration on the console

• Begin moving feet in a smooth reverse pedaling motion by pulling top foot backward and pushing bottom foot forward

• Exercise at a speed that is comfortable for you

BRAKING RESISTANCE

The Life Fitness Cross-Trainer features speed-dependent braking resistance. For a set resistance level on the monitor, the resistance

increases with speed. The faster you go, the greater the resistance. The computer makes no adjustments to maintain the resistance

level based on your speed.

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HEART SYNC^TMEXERCISE PROGRAMS

4.1 WHY HEART SYNC WORKOUTS?

Research shows that maintaining a specific heart rate while exercising is the optimal way to monitor the intensity

of a workout and to achieve maximum results. That is the idea behind the Heart Sync approach to exercise.

Heart Sync workouts identify an exerciser's ideal heart rate range for burning fat or increasing cardiovascular fitness.

The values within the range depend on the workout.

NOTE: Consulting a fitness trainer is recommended for defining specific fitness goals and

designing a workout program.

The exercise bike features five exclusive workouts designed to take full advantage of the

benefits of Heart Sync exercise: FAT BURN, CARDIO, HEART RATE HILL, HEART RATE

INTERVAL, or EXTREME HEART RATE. For detailed information about these workouts,

see Section 5, titled The Workouts.

During one of these workouts, wear the wireless heart rate chest strap to enable the cross trainer’s

on-board computer to monitor the heart rate. The computer automatically adjusts the resistance

level to maintain the target heart rate* based on the actual heart rate. To change the target heart

rate during a workout, use the ARROW keys.

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4.2 THE WIRELESS HEART RATE CHEST STRAP

The Cross-Trainer is equipped with wireless heart rate monitoring system in which electrodes, pressed against the skin,

transfer heart rate signals to the cross trainer console. These electrodes are attached to a wireless heart rate chest strap

that the user wears during the workout. The chest strap is included with the exercise bike.

See the diagram below for correct positioning of the strap. The electrodes (A), which are the two grooved surfaces on the

underside of the strap, must remain wet to transmit accurately the electrical impulses of the heart back to the receiver. Moisten

the electrodes. Then, secure the strap as high under the chest muscles as possible. The strap should be snug, but comfortable

enough to allow for normal breathing.

The transmitter strap delivers an optimal heart rate reading when the electrodes are in direct contact with skin. However, it also

functions properly through a thin layer of wet clothing.

If it becomes necessary to re-moisten the chest strap electrodes, grasp the center of the strap, pull it away from the chest

to expose the two electrodes, and moisten them.

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THE WORKOUTS

5.1 WORKOUT OVERVIEWS

This section lists the cross trainer’s pre-programmed workouts. For more detailed information, see Section 5.2,

titled Using the Workouts.

QUICK START is the fastest way to begin exercising, and it bypasses the steps involved in selecting a specific

workout program. After the QUICK START key is pressed, a constant-level workout begins. The intensity level does

not change automatically.

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.

MANUAL is a workout in which the intensity level does not change automatically.

SPORTS TRAINING is based on a random workout with smoother transitions between hills and valleys. This workout

simulates conditions experienced outdoors and is a true athletic challenge for all fitness levels. Whatever level you choose

defines the baseline (flat ground) for your workout. Any level above baseline simulates uphill conditions. Any level below

baseline simulates going downhill.

EZ RESISTANCE features a gradual, subtle increase in resistance, lowering perceived exertion. A peak in resistance

is followed by an equally subtle decrease in resistance.

FAT BURN is a low-intensity workout for burning the body’s fat reserves. The user must grasp the hand pulse sensors

or wear a wireless heart rate chest strap. The workout program automaticaly adjusts the intensity level, based on the

actual heart rate, to maintain the user’s heart rate at 65 percent of the theoretical maximum.

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CARDIO is a higher intensity workout for more fit users, emphasizing cardiovascular benefits and maximum fat burning.

The user must grasp the hand pulse sensors or wear a wireless heart rate chest strap. The workout program

automatically adjusts the intensity level, based on the actual heart rate, to maintain the user’s heart rate at 80 percent

of the theoretical maximum.

HEART RATE HILL consists of three hills that target three heart rate goals: The first hill brings the heart rate to 90 percent of

the target rate. The second hill increases the rate to 95 percent. The third hill matches the target heart rate. The valley always

is defined as 85 percent of the target heart rate. The user must grasp the hand pulse sensors or wear a wireless heart rate

chest strap.

HEART RATE INTERVAL alternates between a hill, which brings the heart rate up to 100 percent of the target rate, and

a valley, which brings the heart rate down to 90 percent of the target heart rate. The user must grasp the hand pulse sensors

or wear a wireless chest strap.

EXTREME HEART RATE alternates between two target heart rate goals as quickly as possible. The effect is similar to that

of running sprints. The user must grasp the hand pulse sensors or wear a wireless heart rate chest strap.

MY WORKOUTS is not a workout program but a feature that allows the user to pre-set up to four workouts with personal

setup information, such as age, time duration, or level, and then store the workouts in the console memory. These workouts

are accessed with an ARROW key. See Section 5.4, titled My Workouts Personal Programs, for information on setting up

and using these workouts.

TOTAL BODY TRAINER This workout makes the most of the Life Fitness Cross-Trainer's total body workout capabilities

by leading the user through a varied workout that exercises all the major muscle groups. For an upper-body workout that

works all the muscles in the arms, the console directs the user to push and pull the handlebar arms at various times.

The console will also vary the workout between total body and lower-body-only workouts, during which the user rests his

or her hands on the stationary handlebar. To maximize a lower-body workout, forward and reverse motions and speeds

are alternated, working all the muscles in the legs during a single exercise session.

NOTE: This Cross-Trainer workout is a single resistance program. However, it can be made into a variable resistance workout

by first selecting the Hill, Manual, or Random program, and then pressing the Reverse Mode key on the

console after starting the workout.

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LOWER BODY TRAINER To vary the Cross-Trainer exercise and maximize the lower-body workout, the lower body

trainer workout directs the user to use a forward motion for 3 minutes followed by backward motion for two minutes.

By making the most of the Life Fitness Cross-Trainer's forward and reverse feature, this program provides an effective

workout for the thighs, calves, hips and buttocks.

NOTE: This Cross-Trainer workout is a single resistance program. However, it can be made into a variable resistance workout

by first selecting the Hill, Manual, or Random program, and then pressing the Lower Body Trainer key on the

console after starting the workout.

5.2 USING THE WORKOUTS

Different workouts require different setup steps. See the chart titled Cross-Trainer Workout Set-up Steps, which

appears later in this section, for a quick glance at the steps for setting up any workout. This section provides details

on the steps themselves.

TO BEGIN ANY WORKOUT

Simply start pedaling to activate the console. The MESSAGE CENTER displays the prompt: “SELECT WORKOUT PROFILE

OR PRESS QUICK START”. If it displays a different message, press the CLEAR key twice rapidly.

SELECTING QUICK START

QUICK START is the fastest way to begin exercising, and it bypasses the steps involved in selecting a specific workout.

Simply press the QUICK START key to begin a MANUAL workout. As with a MANUAL workout, the intensity level does

not change automatically.

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SELECTING A WORKOUT

For MANUAL, RANDOM, HILL, EZ RESISTANCE, SPORTS TRAINING, TOTAL BODY, LOWER BODY, FAT BURN,

CARDIO, HEART RATE HILL, HEART RATE INTERVAL, and EXTREME HEART RATE: When prompted to select

a workout, use the WORKOUT PROFILE key to scroll through the options displayed in the MESSAGE CENTER. Then,

use the ARROW keys to scroll through the workout names as they appear in the MESSAGE CENTER. When the desired

workout appears, press ENTER.

For MY WORKOUTS, press the MY WORKOUT key. Then, using the ARROW keys, scroll through workout numbers

1 through 4. Upon reaching the desired number, press ENTER, and begin the workout. For more information, see

Section 5.4, titled My Workouts Personal Programs.

ENTERING A DURATION

When prompted by the MESSAGE CENTER to enter a time, use the ARROW KEYS to increase or decrease the

displayed time to the desired value, and press ENTER.

ENTERING AGE

When prompted by the MESSAGE CENTER to enter age, use the ARROW KEYS to increase or decrease the displayed

age to the correct value, and press ENTER.

The workout programs that set a target heart rate zone first calculate the user’s theoretical maximum heart rate by

subtracting the user’s age from the number 220. The programs then calculate the target zone as a percentage of the

theoretical maximum.

SELECTING THE DIFFICULTY LEVEL OR TARGET HEART RATE

For MANUAL, RANDOM, HILL, EZ RESISTANCE, SPORTS TRAINING, TOTAL BODY, and LOWER BODY,: After

a duration is entered, the MESSAGE CENTER flashes a default difficulty level of “1”, which is the easiest of the 20

difficulty levels. Press ENTER to accept the default. Or, to change the level, use the ARROW keys. Then, when the

desired level appears in the DATA WINDOW, press ENTER to accept the duration.

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Each of the 20 difficulty levels corresponds to a range of resistance levels as seen in the table below. A resistance

level is applied to each individual interval within a workout profile. See Section 5.3, titled Workout Descriptions for

more information. While the workout is in progress, it is possible to change the difficulty level.

Difficulty

Level

Resistance

Level Range

Difficulty

Level

Resistance

Level Range

1 to 1

1 to 2

1 to 3

1 to 4

1 to 5

2 to 6

2 to 7

2 to 8

2 to 9

2 to 10

3 to 11

3 to 12

3 to 13

3 to 14

3 to 15

4 to 16

5 to 17

6 to 18

7 to 19

8 to 20

For FAT BURN, CARDIO, HEART RATE HILL, HEART RATE INTERVAL, and EXTREME HEART RATE: After a duration

is entered, the MESSAGE CENTER displays a target heart rate*, which is based on the entered age. Press ENTER to

select the displayed rate, or use the ARROW keys to change the rate, and then press ENTER. When the workout is in

progress, it is possible to change the target heart rate using the level arrow keys.

NOTE: This cross-trainer features speed-dependant braking. The resistance level increases proportionally with the

pedaling speed.

PAUSING WORKOUTS

To pause a workout, press the CLEAR/PAUSE key. PAUSE will eliminate resistance during the pause duration.

To continue the workout, press any key.

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INITIATING AN EARLY COOL-DOWN

Cool Down mode ends a workout and gradually lowers the intensity level automatically. Press the COOL DOWN key

at any desired point during a workout to go immediately into Cool Down mode. In this phase of a workout the body begins to

remove lactic acid and other accumulated by-products of exercise, which build up in muscles during a workout and contribute

to muscle soreness. The console automatically adjusts each workout’s Cool Down level according to the individual user’s

performance. Each additional time the user presses the COOL DOWN key, the resistance level shortens by half. It is possible

to change the Cool Down duration by pressing the TIME ARROW keys.

ENDING WORKOUTS EARLY

To end a workout before the pre-set duration expires, press CLEAR/PAUSE key three times. The MESSAGE CENTER

displays “SELECT WORKOUT PROFILE OR PRESS QUICK START” for a new workout.

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5.3 WORKOUT DESCRIPTIONS

CROSS TRAINER WORKOUT SETUP STEPS

QUICK START

Select QUICK START

Begin workout

SPORTS TRAINING

Select SPORTS TRAINING

Select time

CARDIO*

Select CARDIO

Enter time

EXTREME HEART RATE*

Select EXTREME HEART RATE

Enter time

Enter weight

Select level

Begin workout

Enter weight

Enter age

Accept THR**

Begin workout

Enter age

Accept THR**

Begin workout

MANUAL

Select MANUAL

Enter time

Enter weight

Enter difficulty level

Begin workout

EZ RESISTANCE

Select EZ RESISTANCE

Select time

Enter weight

Select difficulty level

Begin workout

MY WORKOUTS

Select MY WORKOUTS

Select a workout

from 1 to 4

HEART RATE HILL*

Select HEART RATE HILL

Enter time

Enter age

Accept THR**

HILL

Select HILL

Enter time

Enter weight

Select difficulty level

Begin workout

TOTAL BODY

Select MANUAL

Enter time

Enter weight

Enter difficulty level

Begin workout

FAT BURN*

Select FAT BURN

Enter time

Enter age

Accept THR**

Begin workout

HEART RATE INTERVAL*

Select HEART RATE

INTERVAL

Enter time

Enter age

RANDOM

Select RANDOM

Enter time

Enter weight

Enter difficulty level

Begin workout

LOWER BODY

Select MANUAL

Enter time

Accept THR**

Begin workout

Enter weight

Enter difficulty level

Begin workout

* This workout requires the user to grasp the hand pulse sensors or wear the wireless chest strap.

** 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.

QUICK START

QUICK START is the fastest way to begin exercising, and it bypasses the steps of selecting a specific workout. The intensity

level for the workout is set automatically and remains the same unless manually changed. To change the level press the UP

or DOWN ARROW keys. If the CALORIES PER HOUR display is enabled, the MESSAGE CENTER displays ENTER WEIGHT,

which is required to calculate this ratio. Using the ARROW KEYS, increase or decrease the displayed weight to the correct value.

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MANUAL

The MANUAL workout has no automatic resistance changes. While the workout is in progress, increase or lower

the intensity level as desired, using the arrow keys.

HILL

The HILL workout features intervals of intense aerobic activity separated

by intervals of lower-intensity. Interval training has been scientifically

demonstrated to yield greater cardiorespiratory improvement than

steady-pace training.

During the Hill workout the difficulty level of intervals increases gradually,

as the profile diagram below illustrates.

Each workout session includes the following phases:

Warm-up gradually brings the heart rate into the lower portion of the tar-

get heart rate zone, increasing respiration and blood flow to working

muscles.

Plateau increases the heart rate to bring it within the target zone. To check the heart rate grasp the handpulse

sensors or wear the wireless heart rate chest strap.

Interval Training is a series of hills and valleys. During this portion of the workout, the user is confronted with

a series of successively steeper hills, each separated from the next by a valley or recovery period. Again, check

the heart rate to ensure that it has remained within the target zone.

Cool-down allows the body to begin removing accumulated by-products of exercise, such as lactic acid, which build

up in muscles during a workout and contribute to muscle soreness.

Effort and recovery periods are simulated on the display console by columns of red lights in the workout Profile window.

Each column represents one interval and 20 intervals make up a workout. The columns move from right to left during

the workout. The higher the column, the higher the resistance. The intervals are all of equal length, and interval duration

depends on the overall duration of the workout.

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1 to 9 minutes: Because workouts with durations of less than 10 minutes are insufficient for the HILL workout to complete

all four phases adequately, the profile is condensed at various stages.

10 to 19 minutes: The interval durations are initially set at 30 seconds for a 10-minute workout. For every additional minute of

workout duration intervals lengthen by three seconds. Thus, a 15-minute HILL workout features 20 intervals of 45 seconds each.

20 to 99 minutes: All intervals last 60 seconds. As minutes are added, additional hills and valleys are presented beyond the

initial four of the interval training phase. The additional hills and valleys will follow the form of the first four, dropping back down

to the level of the very first hill encountered and progressing in height every two minutes until the highest hill is reached again.

This process repeats until the end of the duration.

RANDOM

The RANDOM workout creates a terrain of hills and valleys that varies with each workout. More than one million different

patterns are possible.

SPORTS TRAINING WORKOUT

SPORTS TRAINING is based on a random workout with smoother transitions between hills and valleys. This workout

simulates conditions experienced outdoors and is a true athletic challenge for all fitness levels. Whatever level you choose

defines the baseline (flat ground) for your workout. Any level above baseline simulates uphill conditions. Any level below

baseline simulates going downhill.

EZ RESISTANCE

In this workout, the changes in resistance are extremely subtle, lowering perceived exertion. The changes in resistance also

are independent of the user’s pedaling speed. The cardiovascular workout is effective, efficient, and enjoyable at the same time.

EZ RESISTANCE Workout Profile

0% Time

(Entry point)

75% Time

(Peak)

100% Time

(End point)

EZ Resistance Workout Profile

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The workout consists of one hill. The user determines the height of the peak of this hill by selecting an intensity level during

the setup. The higher the level selected, the higher the intensity at the entry point, which is the beginning of the workout,

and the higher the intensity at the peak, which occurs after 75 percent of the workout is completed.

After the peak is reached, the resistance gradually returns to the same intensity level as the entry point. See the chart.