Life Fitness Lifestep LS9100 User's Manual
Contents
1. 19 How to Operate the Hill Profile Random and Manual Programs 20 How to Make Changes During Your Workout 24 How to Work Out 24 How to Operate the FIT 25 How FIT Test 25 POS e cm 26 Your Resting Heart Rate is 27 How to Choose the Correct Workout Level 28 How to Level the 9100 30 How to Care for Your Lifestep 31 How to Solve Operating 32 If You Have Problem 33 Lifestep model 9100 Product Specifications 34 APPENDIX How to Choose An Aerobic Training Method 36 Interval training 36 Steady Pace Training 36 How to Exercise Effectively 38 Calculating Your Training Heart Rate Range THRR 38 Checking Your 39 Warming Up and Cooling Down 40 Proper Stretching Techniques 41 Stretching 42 Tips for Good Stretching Results 44 Do s and 5 for Minimizing Soreness and Musc2. oC taco 9100 OPERATION MANUAL HOW TO GET THE MOST OUT OF YOUR LIFESTEP AEROBIC TRAINER POSSIBLE RADIO TELEVISION INTERFERENCE NOTE This equipment has been tested and found to comply with the limits fora 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 If not installed and used in accordance with the instructions this product may cause harmful interference to radio communications There is no guarantee that the interference will not occur in a particular installation If this equipment does cause harmful interference to radio or television reception which can be determined by tuming the equipment off and on you are encouraged to try to correct the interference by one or more of the following measures Reorient or relocate the receiving antenna Increase the space between the equipment and the receiver Connect the equipment to an outlet on a different circuit than that to which the receiver is connected C Consult the dealer or an experienced Radio TV technician for help You are cautioned that any changes or modifications not expressly approved by the party responsible for compliance could void your authority to operate the equipment Introduction HOW TO GET THE MOST OUT OF YOUR LIFESTEP WORKOUT Congrat
3. the exam will depend on the physician s preliminary evaluation of the individual s health status PLANNING YOUR AEROBIC WORKOUT YOUR GOALS Goals determine the direction and type of exercise plan that is right for you An individual wishing to reduce his or her risk of heart disease will train less strenuously than a competitive athlete There are two major goals of aerobic exercise 1 Cardiorespiratory improvement 2 Fatloss Varying the frequency and intensity of the aerobic workout changes the focus from one goal to the other High intensity aerobic exercise for shorter periods of time promotes cardiorespiratory improvement and bums mostly muscle glycogen as fuel Low intensity aerobic exercise for longer periods of time promotes fat loss because these longer periods of exercise bum more calories from stored fat If you are working to reduce the probability of heart disease or improve endurance your goal is to build a stronger heart and lungs cardiorespiratory improvement By expanding lung capacity your body s intake and utilization of oxygen is increased Regular aerobic exercise accomplishes this and improves muscle endurance at the same time See page 39 for a heart rate training zone chart with suggested heart rates for fat loss and cardiorespiratory training FIT GUIDELINES FIT stands for FREQUENCY of exercise INTENSITY of exercise and the amount of TIME duration you spend exercising These are the three varia
4. 2 for female and press START ENTER This is necessary for accurate computation of the Fit Test score 5 After entering your sex a flashing L user s level will appear in the Data Entry window You may select Fit Test effort levels from 1 to 12 The recommended effort levels for males Beginner 2 5 Intermediate 6 8 Advanced 9 11 Expert 12 The recommended effort levels for females are Beginner 1 4 Intermediate 5 7 Advanced 8 10 Expert 11 6 Begin your 3 minute Fit Test You must maintain the floors per minute goal indicated in the Floors Per Minute Goal window Also you must maintain a 10096 effort and step height for an accurate Score 25 26 7 After you have completed the Fit Test use the Elapsed Time window to take your 15 second pulse Using the numeric keys enter your pulse 8 After pressing the START ENTER key a figure will appear in the Data Entry window Use Table 1 on page 27 to determine where you rank with others in your specific category FIT TEST TIPS J The computer does not accept 15 second pulse below 18 or above 55 beats per minute body weights less than 74 or greater than 399 pounds ages that are below 12 or exceed 99 years data input that exceeds human potential When this occurs ERR appears in the Data Entry window If you make an error when entering any FIT TEST information you can correct it by re entering the accurate data BEFORE you press the
5. CLEAR twice then enter the desired program This clears the first program and lets you start a new one How to Work Out Properly Range of Motion You should begin stepping at a comfortable pace by taking full or short steps and keeping your back straight Do not hold on to the console The Lifestep trainer allows you to select a step height up to 16 You can vary your step height by simply changing your foot position on the anatomically designed pedals The closer your feet are to the front of the pedal the shorter the step height Conversely by placing your feet at the back of the pedal a deeper step height results Also your Lifestep is equipped with springs which allow fora cushioning effect This feature encourages you to take full steps thus maximizing your workout benefits Keeping the Pace In the Regular Action mode if you are unable to maintain the floor min goal the Lifestep will beep and the floor min goal window will flash You may change the exercise level by pressing 1 slow easy pace to 12 fast difficult pace If you do not change levels and the machine continues to beep you will automatically be dropped a level The machine can recede in single level increments down to Level 1 To acclimate your body to the Lifestep trainer begin a gradual exercise regimen At first you may feel some soreness in the knees and legs This soreness should subside However if the soreness continues and or you feel
6. Illustration This product is for use on a normal 120 volt electrical circuit and has grounding plug that looks like the plug depicted in illustration A in Figure 1 A temporary adapter similar to the adapter in illustration B may be used to connect this plug to a 2 pole receptacle if a properly grounded outlet is not available THE TEMPORARY ADAPTER SHOULD BE USED ONLY UNTIL A PROPERLY GROUNDED OUTLET FIGURE 1A CAN BE INSTALLED BY A QUALIFIED ELECTRICIAN THE GREEN EAR OR LUG MUST BE CONNECTED A PERMANENT GROUND SUCH AS A PROPERLY GROUNDED BOX COVER IT MUST BE HELD IN PLACE SECURELY BY AMETAL SCREW DANGER A risk of electrical shock may result from improper connection of the equipment grounding conductor Check with a qualified electrician or serviceman if you are in doubt as to the proper grounding technique Do not modify the plug provided with the product If it will not fit your electrical outlet have a proper outlet installed by a qualified electrician SAVE THESE INSTRUCTIONS FOR FUTURE REFERENCE How to Use the Display Console The Lifestep aerobic trainers computerized display console allows you to watch your progress as you step The on board computer lets you tailor your workout to your individual fitness capabilities and provides a unique means of measuring your fitness improvement from one workout to the next You ll want to challenge yourself by gradually increasing exercise intensity and exercise time a
7. a vigorous exercise regimen should see a physician for a medical exam To acclimate your body to the Lifestep begin a gradual exercise regimen At first you may feel some soreness in the knees and legs This soreness should subside However if the soreness continues or you feel pain faint or short of breath stop stepping and consult a physician 15 16 How to Choose A Computerized Workout Program Three computerized programs are available on your Lifestep aerobic trainer 1 Hill Profile Program 2 The Random Program 3 The Manual Program The Hill Profile Program The Lifestep aerobic trainer s patented Hill Profile program See Figure 5 on page 18 offers the ideal configuration for interval training that is periods of high effort aerobic activity separated by regular intervals of low intensity exercise The Hill Profile program is available in various durations from 1 to 24 minutes The longer the Hill Profile program the longer the amount of time spent on top of a hill or at the bottom of a valley You may find two 12 minute programs easier than the 24 minute program because the hill climbing duration is shorter You can select rides of 1 through 6 12 18and 24 minutes Each Hill Profile programis comprised offourperiods 1 Warm Up 2 Plateau 3 Interval Training and 4 Cool Down The Lifestep traineris unique in the fitness industry Its patented computerized interval training program has been scientifically d
8. are exactly alike and therefore no two Personalized Exercise Plans should be identical People vary widely in their health and fitness status Their goals motivation age physical condition exercise experience and time constraints are different That s why using the Lifestep aerobic trainer is an ideal form of exercise It is designed to deliver a computerized workout tailored specifically to your individual training capacity This section provides the general guidelines you need to develop your PEP Remember that you are your own best coach since you know your limitations and expectations better than anyone The American College of Sports Medicine and American Medical Association have established medical screening guidelines for exercise and we strongly recommend that you consider the start of your PEP as an appropriate time to see your physician Medical clearance for use of the Lifestep aerobic trainer should definitely be obtained by individuals over 45 who have a major risk factor for coronary disease such as heart disease high blood pressure high cholesterol levels cigarette smoking or a family history of heart disease Medical clearance should be obtained by all persons regardless of age with cardiorespiratory disorders diabetes bone and or joint disease or persons who have had any symptoms of coronary disease In general anyone starting a vigorous exercise regimen should see a physician for a medical exam The extent of
9. for cardiorespiratory training 2 SECOND HEART RATE CHECK POINT At the second heart rate check point your pulse should be between 85 90 of the theoretical maximum for your age category for cardiorespiratory training FOR FAT LOSS TRAINING 1 FIRST HEART RATE CHECK POINT At the first heart rate check point your pulse should be between 65 70 of the theoretical maximum heart rate for your age category for fat loss training 2 SECOND HEART RATE CHECK POINT At the second heart rate check point your pulse should be between 70 75 of the theoretical maximum for your age category for fat loss training THE RANDOM PROGRAM In Random the computer randomly selects hill and valley terrain which varies with each and every workout Over one million combinations are offered in an interval training format Because step rates and resistance levels are greater in this program than in the Hill Profile program it is recommended that you set the Random program one or two levels lower than the level of intensity you would normally select on the Hill Profile program Heart Rate Check Points You should check your heart rate near the end of the plateau period and at the end of the interval training period You should always take your pulse at the times indicated to make sure that you are staying within your aerobic THRR THE MANUAL PROGRAM This program provides steady pace exercise with fixed step rates and resistance levels e
10. of your program For example if you are stepping in the Manual program at Level 4 and wish to increase your stepping rate or level of resistance merely press a numbered key which is greater than 4 Likewise you can select a lower number Some exercise physiologists believe in the combined use of both steady pace and interval training The Hill Profile Manual and Random programs offer this variety If your time is limited however we recommend that you choose the Hill Profile program because it can provide greater cardiorespiratory improvement per unit of time than steady pace training If for some medical or physiological reason you have been advised to maintain a steady heart rate while you are exercising select the Manual program It is easier to maintain a consistent heart rate using the Manual program than the Hill Profile or Random programs If your goal is fat loss you may initially wish to use the Manual program at a low level of intensity and step for a longer period of time at each exercise session See page 20 for instructions on how to operate the Lifestep Hill Profile Random and Manual programs 37 How to Exercise Effectively Exercising too hardis as ineffective as not working hard enough In fact overdoing it can be harmful For an effective workout determine your optimal workout frequency duration and intensity and stick to it To approximate your Training Heart Rate Range THRR you must first calculate your
11. readout automatically toggles between these five readouts in 10 second intervals These readouts are not displayed in the Hill Profile program for workouts of durations less than six minutes Additionally it will display the total calorie and feet climbed readouts momentarily at the end of your workout This window also displays the FIT Test prompts THE WATTS OPTION To view a display of watts a unit of energy expended while exercising press START then press 0 prior to selecting your program This measurement is approximately 1 4 of the calories per hour readout H PROGRAM KEYS HILL PROFILE KEY The Hill Profile alternates maximum effort aerobic training with regular low intensity intervals to yield the greatest cardiorespiratory improvementin the least amount of time You can ride the HILL PROFILE at a level of difficulty ranging from 1 to 12 and durations of 1 through 6 12 18 24 minutes Each Hill Profile program with a duration of 6 minutes or more is comprised of four periods 1 Warm Up 2 Plateau 3 Interval Training and 4 Cool Down RANDOM PROGRAM KEY The Random program offers over one million different combinations of hill and valley profiles You can ride the Random program for durations of 1 60 minutes at a level of difficulty ranging from 1 to 12 The level of difficulty can be changed at any time during the exercise by simply entering another number MANUAL PROGRAM KEY The Manual program offers a constant s
12. step in any type of physical activity However itis recommended that stretching be performed only after the muscles being stretched have been pre warmed A brief warm up program on the Lifestep is a good way to prepare your legs for Stretching Stretching promotes blood circulation which results in greater muscle elasticity This helps decrease the chance of muscular strain Foran illustrated description of stretching exercises see Proper Stretching Techniques which begins on page 42 Step 1 Press the Start key After you press the START ENTER key the weight LED will flash Using the numeric keys enter your current weight Press the START ENTER key Step 2 Select Exercise Program The Program LEDs will flash These keys are requesting you to choose one of the three Lifestep programs Random Hill or Manual Select the desired program key and press START ENTER Note A Program is activated when its respective LED remains lit Step 3 Select Exercise Goal Time Floors or Calories If you want to exercise In the HILL PROFILE program simply press the flashing Hill key The ELAPSED TIME LED will flash requesting you to enter your program time of 1 6 12 18 or 24 minutes Note The console does not accept Hill Profile programs of durations other than those listed above To access the Hill Profile program for 12 minutes press 1 and then 2 The number 12 will then appear in the ELAPSED TIME window Press the START ENTER key If
13. theoretical maximum heart rate Subtract your age from 220 This formula is recognized by the American College of Sports Medicine as a method for determining your theoretical maximum heart rate For example if you are 35 years old your theoretical maximum heart rate is 185 If your goal is fat loss you can establish your THRR by multiplying this number 185 first by 65 to establish the lower limit then by 75 to establish the upper limit If your goal is cardiorespiratory fitness you can establish your THRR by multiplying 185 first by 7596 to establish the lower limit then by 9096 to establish the upper limit Figure 8 page 39 or Table 3 page 51 can be used to determine your theoretical maximum heart rate and THRR for your age category Examples Cardiorespiratory training for age 35 Lower limit 220 less 35 185 x 75 139 beats min Upper limit 220 less 35 185 x 90 167 beats min Fat Loss Training Range for age 35 Lower limit 220 less 35 185 x 65 120 beats min Upper limit 220 less 35 185 x 75 139 beats min NOTE A stress test administered by your doctor is the most accurate method of determining your maximum heart rate and overall cardiorespiratory condition We strongly recommend that you see your doctor before beginning any exercise program especially if you have a history of high blood pressure heart problems or if you are over the age of 45 You and your doctor can decide whether a maxi
14. 3 esistance 9 10 5 6 4 11 12 7 8 5 9 6 10 7 11 8 12 9 10 11 12 Interpretation Level 3 or 4 in the Hill Profile program is equivalent to Level 2 in the Random program and Level 1 in the Manual program In other words it is more difficult to step at the same level of intensity in the Manual program than in the Random program and the Random programis more difficult at the same level of intensity than the Hill Profile program The programs of the Lifestep 9100 aerobic trainer have graduated levels of intensity to simulate a regimen through hills and valleys As you encounter the hills in various programs the stepping rate or the pedal resistance depending on your step action will increase for the duration of the hill shown in the LED Matrix window This window graphically depicts the upcoming terrain giving you a preview of what you are about to encounter Additionally the Lifestep model 9100 has different levels of intensity or difficulty These levels simulate the effect of encountering a series of hills whose inclines vary based on the level of intensity selected The hills encountered on Level 1 are easiest with those on Level 12 being the most difficult 29 30 How to Level the Lifestep 9100 Aerobic Trainer Your Lifestep model 9100 may have to be leveled depending on the surface on which the machine is placed After placing the Lifestep in its intended location for use check the Stability of the unit If the L
15. 47529 14449 Good 1524 4651 4449 4246 39409 Above Average 44 49 4445 3943 3641 3358 34 38 3295 2932 Below Average 34 39 335 2933 26917 2398 Por 2992 2530 2228 2005 1892 Very Poor 9 45 42 Jeo 48 Fit Test Scoring Table Estimated VO2 WOMEN O RATING 2029 13039 4049 5059 6049 4 8 Excellent 4853 4550 4347 4145 3943 Good 14347 14044 742 3540 3338 Above Average 37 42 13 39 3295 3034 12832 Average 3568 5093 2831 2509 2327 Below Average 2852 12429 22277 2024 11802 Por 227 9023 701 49 11247 27 28 How to Choose the Correct Workout Level Your Training Heart Rate Range determines the workout intensity you should select You should choose a level of intensity effort that keeps your heart rate within your THRR The chart for determining your THRR is on page 39 There are twelve levels of intensity difficulty on the Lifestep aerobic trainer Level 1 is the easiest level 12 is the most difficult The first few times you use the Lifestep trainer select a short exercise program at a low intensity level Check your heart rate at the recommended check points and adjust the level of intensity to keep your heart rate within your THRR As your condition improves you will need to increase the intensity in order to stay within your training zone The Manual and Random programs provide more difficul
16. EESE eee pos ia NRSV 515 88 5 85 18 5 388 e v 94 8 5 49 49 5 a o 50 5 51 47 415 48 107 63 1 108 63 5 109 64 1 53 Lifestep Training Log wm ea jum Re Bh 7O seda a sah aenak 1158 PAY Tt Hemel aa re a Nor a x NOME ae 17 638 UEM EG NE 2212 2220 ONE 1588 Lite Feness inc nghts reserved 3 Cars 52 priui ana aver every 3 6 ween 5 54 Gn Date Body Program Length Heart Heart a Comments Weight fection of Pate e ES Levet Ride 1 m e e SS 22 24 1988 Fitness inc All nghts reserved Take 3 cans consecutin eh and average Measure avery 4 to 6 weeks
17. Patent and Trademark Office Certificate No 1 400 502 issued July 8 1986 Any use of this trademark without the express written consent of Life Fitness Inc is forbidden U S Patent No s 3 767 195 and 4 358 105 11 92 The Lifestep model 9100 aerobic trainer is lightweight easy to move and features the same motivating Hill Profile program found on the Lifecycle aerobic trainer which has attracted thousands of loyal users in health clubs around the world Your Lifestep aerobic trainer pedals are dependent or linked rather than independent This imitates the natural rhythmic motion of real stair climbing And linked pedals allow you to stand still on the machine at any time without the pedals sinking to the floor and shutting off the program The dependent pedal design allows you to control the speed and step height instead of forcing you to keep up with the machine s pace Table Of Contents INUOQUCION PCT 1 Safety Instructions 6 Grounding 5 8 The Watts Option 10 How to Use the Display Console 9 Operating Instructions 14 How to Choose a Lifestep Computerized Program 16 Hill Profile 16 Random 19 Manual Program
18. START ENTER key Itis important to take your FIT TEST under similar circumstances every time Heart rate is dependent on many factors including amount of sleep the previous night 7 or more hours is recommended time of day of the test lime you last ate 2 to 4 hours after your last meal is recom mended lime since you last drank a liquid containing caffeine or alcohol or smoked a cigarette 4 or more hours is recommended and time since you last exercised at least 6 hours is recommended For the most accurate FIT TEST results perform the FIT TEST on three consecutive days and average the three scores YOUR RESTING HEART RATE IS IMPORTANT Another excellent indicator of cardiorespiratory health is your resting pulse An average resting pulse is approximately 72 beats per minute A lower pulse indicates a stronger healthier heart Monitoring your resting pulse is an easy way to measure the effectiveness of your exercise program Take your pulse each day at the same time preferably upon awakening and before you get out of bed As your Personal Exercise Plan PEP continues you ll notice a decrease in your resting heart rate Be patient This improvement takes at least 8 10 weeks of training Table 1 FIT TEST Scoring Table Fit Test Scoring Table Estimated Max AGE _ O MEN RATING 2029 3099 4044 5059 6069 68 5 5 50r _ Excellent 5560 52586 5054
19. allows you to take short or full steps whereas the Regular Action mode was designed for a full step action K INSTRUCTIONS SUMMARIZED Written instructions on how to start the Lifestep trainer and operate the programs 11 Figure 3 Selection of Hill Random Manual Programs RANDOM HILL MANUAL PROGRAM PROGRAM PROGRAM 5 RANDOM HILL MANUAL 3 FLOORS ACALORIES Lifestep Trainer Operation Flow Chart Figure 4 T 8 13 Operating Instructions Summarized Selecting a Lifestep workout program is simple Once you ve become familiar with programming your workout the process can be completed in as little as 30 seconds 3 To begin simply press the START ENTER key CJ If you wish to have watts energy expended displayed in addition to calories per hour and total calories press 0 then ENTER The weight LED will flash Enter current weight using the numeric Keypad on the console then press the ENTER key Weight data is necessary to properly calibrate your caloric bum information The PROGRAM LEDs will flash Press one of the three lit program keys marked HILL RANDOM or MANUAL or select FIT TEST Hill Profile CJ After pressing the HILL key the ELAPSED TIME LED will flash Enter your desired workout time either 1 6 12 18 or 24 minutes The two ACTION keys will flash prompting you to select your desired step action REGULAR or CLIMBING Enter your de
20. am provides periods of high effort aerobic activity separated by regular intervals of low intensity exercise By varying the work load throughout the exercise session in this way your heart rate will range between the high and low ends of your THRR You can also change the levels of intensity during your program by simply pressing a numbered key which is higher or lower than the one you entered at the beginning of your exercise program The Lifestep aerobic trainer is unique in the fitness industry Its patented computerized interval training program has been scientifically demonstrated to yield more statistically significant cardiorespiratory improvement than steady pace training The Hill Profile program interval training offers the challenge of altemating hills and valleys with the hills and valleys becoming progressively more difficult during the course of the program Interval training is extremely popular with individuals ranging from elite athletes whose performance depends on power and speed to patients in medically supervised rehabilitation facilities STEADY PACE TRAINING For those who prefer steady pace training itis available on the Lifestep trainer It is activated by the Manual key on the display console and provides a steady fixed step rate or level of resistance depending on your preferred step action REGULAR or CLIMBING You can create your own program using the Manual program by simply changing during the course
21. bles in designing an effective Personal Exercise Plan PEP 5 how to use the FIT guidelines to develop your PEP FREQUENCY refers to how many times you use your Lifestep trainer each week If your objective is to improve cardiorespiratory fitness you should exercise on the Lifestep at least three times a week with no more that two days between workouts At first you should give your muscles a chance to adapt to increased activity When you begin your FIT regimen do not exercise more than once every other day This should prevent muscle soreness and fatigue Even after you have progressed sufficiently the American College of Sports Medicine still recommends that your workout not exceed 5 times per week Increased frequency yields minimal additional cardiorespiratory improvement and increases the risk of muscle strain Only highly trained competitive athletes should consider daily workouts However if your goal is fat loss you should exercise more frequently for longer periods of time at a lower level of intensity INTENSITY refers to how hard you work your heart A heart rate of 7596 of your theoretical maximum heart rate is the threshold above which optimum cardiorespiratory training occurs for those who are medically fit 9096 of yourtheoretical maximum heart rate is a safe upper limit for these same people Select a level of intensity that puts your heart rate between 75 and 90 of your theoretical maximum for cardio
22. emonstrated to yield more Statistically significant cardiorespiratory improvement than steady pace training The Profile program offers interval training with progressive overload Not only does it offer the challenge of altemating periods of high and low intensity but the levels of intensity become progressively more difficult during the course of the program Warm Up Period Gradually brings your heart rate into the lower portion of your Target Heart Rate Range THRR and increases respiration Blood flow to working muscles also increases Plateau Period Increases your heart rate so that itis within your THRR Take your pulse HR check at the end of the plateau period to ensure that youhave entered your THRR Interval Training Period Comprised of a series of hills and valleys during this period you are confronted with four successively higher hills Each one is separated from the next by a valley or recovery period Take your pulse at the end of the interval training period fo ensure that you have stayed within your THRR Allen D and Pickens D W Caloric Expenditureof Interval vs Steady State Training Federation of American Societies for experimental Biology 46 3 319 1987 Cool Down Period A reduction of step rate or resistance depending on you step action Regularor Climbing This exercise period gradually reduces your heart rate to the lower end of your THRR The cool down period allows your body to begin removin
23. etitive athletes train aerobically to increase their heart strength lung capacity and muscular endurance Read this manual now Before beginning your Lifestep Aerobic Exercise Plan PEP it is essential that you read this entire manual It explains how to operate your Lifestep and helps you design an aerobic workout tailored to your aerobic fitness needs If you have further questions regarding the operation of your Lifestep trainer please call THE LIFE FITNESS PRODUCT SUPPORT CENTER toll free at 800 351 3737 In Illinois call 708 451 0036 Paflenbarger R S Jr Hyde R T Wing A L et al Physical Activity All cause Mortality and Longevity of College Alumni N Engl J Med 1986 31 4 March 6 605 61 3 24711222 SALES PRODUCT INFORMATION AND CUSTOMER SERVICE Life Fitness Sales amp Marketing 9601 Jeronimo Road Irvine California 92718 800 735 3867 Toll Free 714 859 1011 Fax 714 458 5711 ASSISTANCE ON INSTALLATION OPERATION WARRANTY PARTS AND REPAIRS Life Fitness Corporate Headquarters amp Product Support 10601 West Belmont Avenue Franklin Park Illinois 60131 800 351 3737 Toll Free 708 451 0036 Telex 721596 Fax 708 451 4137 EUROPE Life Fitness Europe GmbH Siemensstrasse 3 8044 Unterschleissheim Munich Germany Telefon 089 310 13 49 Telex 5215918 LSG Fax 089 3107369 1992 Life Fitness All rights reserved The Lifestep trademark is registered in the U S
24. g accumulated end products of exercise such as lactic acid which tend to build up in muscles during your workout and contribute to muscle soreness Heart Rate Check Points You should check your heart rate near the end of the plateau period and at the end of the interval training period You should always take your pulse at the times indicated to make sure that you are staying within your aerobic THRR The Hill Profile Program Figure 5 shows the effort level and recovery periods encountered during a Lifestep workout Effort and recovery periods are simulated on the display console by columns of red and yellow lights in the LED matrix window The columns move from right to left during the workout The higher the column the faster the pace or the greater the resistance depending on your step action 18 Figure 5 Hill Profile Program HILL PROFILE Terrain Hills and Valleys mez Elapsed Time minutes 6 Min Program 10 15 20 25 30 35 40 45 50 55 6 0 12 Min Program 10 20 30 40 50 60 70 80 90 10 0 110 12 0 18 Program 15 30 45 60 75 90 105 120 13 5 150 165 18 0 24 Program 20 40 6 0 8 0 10 0 120 14 0 16 0 180 20 0 22 0 24 0 er PLATEAU COOL DOWN FIRST HR SECOND HR CHECK POINT 1 CHECK POINT 2 FOR CARDIORESPIRATORY TRAINING 1 FIRST HEART RATE CHECK POINT At the first heart rate check point your pulse should be between 75 80 of the theoretical maximum for your age category
25. gher The CLIMBING SHORT STEP ACTION results in the steps becoming more difficult as the hills get higher The CLIMBING SHORT STEP ACTION allows you to take short or full steps whereas the REGULAR FULL STEP ACTION was designed for a full step action Step 5 Select Level of Intensity Difficulty After you selecta step action the level indicator LED below the window will flash requesting you to enter your level of intensity The available levels are 1 through 12 for any of the three programs Select a comfortable level for your workout If you choose level 12 for instance both digits must be pressed within 2 seconds of one another or the second digit simply overrides the first digit as the selected exercise level This means you could have inadvertently programmed 2 when what you really wanted was 12 Press the START ENTER key after inputting level 21 22 TIME LEVEL 2 LEVEL 6 LEVEL 12 Step 6 Maintain the Floors Per Minute Rate While Using the Regular Full Step Action It is very important that you maintain your Floors Per Minute Rate You can maintain this rate by watching the FLOOR PER MINUTE GOAL and ACTUAL window The floor per minute actual number should be equal or close to the floors per minute goal If you are stepping above or below the floors per minute goal the Floor Min Goal will begin to flash Also you will hear beeps if you drop below your Floors Per Minute Goal A Floors Per Minute g
26. ial that you read this entire manual It explains the design philosophy of the Lifestep trainer how to operate it and ways to tailor aerobic workout plans to meet your personal fitness objectives If you have further questions regarding your Lifestep aerobic trainer please call Life Fitness Product Support at 800 351 3737 toll free or 708 451 0036 DANGER To reduce the risk of electrical shock always unplug the Lifestep unit from the electrical outlet or the electrical power supply cord before cleaning or attempting any maintenance activity WARNING To reduce the risk of burns fire electrical shock or aerobic injury it is imperative that you CONNECT EACH LIFESTEP UNIT TO A PROPERLY GROUNDED OUTLET See Grounding Instructions Page 8 SAFETY FIRST 1 The Lifestep aerobic training unit can be left on by remaining plugged in When initiating any maintenance or service activities simply tum the machine off by removing the plug from the electrical outlet Grip the plug firmly and pull it out of the outlet Do not disengage the plug from the outlet by pulling on the cord 2 The equipment is for use only by adults Close supervision and appropriate measures should be taken to prevent spectators or pets from interfering in any way while an exercise routine is in progress 3 Each Lifestep aerobic trainer is intended to be used in the manner described in this manual 4 Never operate a Lifestep unit if it has a damaged cord or e
27. ifestep 9100 is not stable adjust either leveler by tuming it clockwise or counterclockwise until the rocking motion is diminished NOTE Only one leveler needs to be turned Figure 6 Leveling the Lifestep How to Care for Your Lifestep Aerobic Trainer The Lifestep model 9100 aerobic trainer is backed by the engineering excellence of Life Fitness and is one of the most rugged and trouble free pieces of exercise equipment on the market today As one of the most popular stairclimbers in health clubs across the country the Lifestep regularly stands up to marathon use 18 hours a day 7 days a week Here are some preventative maintenance tips which will keep your Lifestep aerobic trainer operating at its best To ensure optimal function of the Lifestep keep it cool dry place Clean the top surface of the pedals daily Keep the display console free of fingerprints and salt buildup caused by sweat Use a 100 cotton cloth lightly moistened with water and mild liquid detergent Other fabrics including paper towels may scratch the surface Long fingemails may damage the surface of the console We recommend that you use the pad of your finger to press the selections on the keypad Thoroughly clean the housing weekly NOTE When cleaning the exterior of the unit a non abrasive cleanser and soft cotton cloth are strongly recommended At no time should cleanser be applied directly to any part of the equ
28. imum heart rate is recognized by the American College of Sports Medicine Optimal training heart rate is hypothetical based on an average person in the population however exercising at a specific heart rate is a precise determination that can only be made by a qualified medical personnel A greater percentage of calories are bumed when you average between 65 and 75 of your theoretical maximum heart rate Fat is bumed best when there is plenty of oxygen available in the blood Working out at a lower heart rate for a longer period of time tends to optimize the amount of fat bumed Lower intensity exercise allows you to work out longer thus allowing you to burn more total calories American College of Sports Medicine Guidelines for Exercise Testing and Prescription Lea amp Febiger Philadelphia 1986 p 32 Table 4 Weight Conversion Chart Kilograms to Pounds lt m i 5 v T 771 771 7 Le 226 7 8 229 RIRIS lss rs 8 588588 95 5 104 WwW wW eo 9 e 57 5 gt q 323 9 515 8 5 2 8 5 55 i io 2 SE ESEE 3 2 2 S S B 2223 2 853858853 nm e L jo o 52 s 58s R
29. ing exercise 39 40 CAUTION Do not press too hard especially when taking a neck pulse Excessive pressure can reduce blood flow and cause the heart to slow down A 15 second count is recommended Your heart rate per minute is 4 times the 15 second count WARMING UP AND COOLING DOWN A warm up regimen on your Lifestep trainer gradually increases your pulse rate This promotes blood flow to working muscles and meets the body s increased demand for oxygen The length of the warm up period for the standard Hill Profile program will vary depending upon the duration of the program you selected The warm up period is 1 minute if you select a 6 minute program 2 minutes in a 12 minute program 3 minutes an 18 minute program 1 2 and 4 minutes in a 24 minute program The cool down period which lasts 1 minute in a 6 minute program 2 minutes in a 12 minute program 3 minutes in an 18 minute program 4 minutes in a 24 minute program decreases the activity level of your heart until it has retumed to approximately 55 of its theoretical maximum rate A proper cool down period assures sufficient blood flow to the muscles which helps to remove the end products of exercise including lactic acid Accumulation of these end products is a major cause of muscle soreness The harder the workout the longer the cool down should be Research suggests that in order to minimize the chance of injury stretching exercises should be performed afte
30. intensity as you progress A heart rate range of 65 to 75 of the theoretical maximum heart rate is the preferred range for fat loss training American College of Sports Medicine Guidelines for Exercise Testing and Prescription Third Edition Lea amp Febiger Philadelphia 1986 32 Table 3 Training Heart Rate Range THAR forFat Loss and Cardiorespiratory improvement Age Max 65 75 90 Optimal HR HR HR HR Training HR 20 200 130 150 180 160 21 199 129 149 179 159 22 198 129 148 178 158 24 196 127 147 176 157 25 195 127 146 176 156 27 193 125 145 174 154 28 192 125 144 173 154 29 191 124 143 172 153 30 190 124 142 171 152 31 189 432 1 10 1 32 188 122 141 169 150 33 187 122 140 168 150 35 185 120 139 167 148 36 184 120 138 166 __147 37 183 119 137 165 146 38 182 118 136 164 146 40 180 117 135 162 144 41 179 116 134 161 143 43 177 115 133 159 142 44 176 114 132 158 141 45 175 114 131 158 140 46 174 113 130 157 139 48 172 112 129 155 138 49 171 111 128 154 137 51 169 110 127 152 135 52 168 109 126 151 134 167 109 125 150 134 54 166 108 124 149 133 _ 55 165 1068 14 132 56 164 107 123 148 131 57 163 107 122 147 130 59 161 105 121 145 129 60 160 105 120 144 128 61 159 102 119 143 127 62 158 101 118 142 126 64 156 100 117 140 125 65 155 99 116 140 124 139 67 153 98 115 138 122 68 152 99 114 137 122 69 151 99 113 136 121 70 150 98 112 135 120 See footnotes on page 52 52 Theoretical max
31. ipment Instead place the non abrasive cleaning solution on a soft cloth and wipe down the unit 31 32 How to Solve Operating Problems Symptom No Power Check connection at wall outlet Check on off switch Massage the keypad with your fingertips Disconnect the display connector and reconnect Q Check circuit breaker above on off switch Symptom Erratic Display C Check connection at wall outlet C Disconnect the display connector and reconnect Symptom Keys do not respond C Check connection at wall outlet Massage the keypad with your fingertips C Disconnect the display connector and reconnect lf You Have A Problem STEP 1 If possible verify the symptom Speak with the person who encountered the problem Sometimes the problem tums out to be unfamiliarity with the product s fea tures STEP 2 C Locate and document the serial number of the unit The serial number of your Lifestep aerobic trainer is located on the underside of the frame just below the left vertical handle STEP 3 Contact The Life Fitness Product Support Center Toll Free 800 351 3737 United States and Canada In Illinois 708 451 0036 FAX 708 451 4137 Or write Life Fitness Product Support 10601 W Belmont Avenue Franklin Park IL 60131 Please have the serial number of the product and the symptom ready for the Product Support Specialist who will be assisting you This info
32. lectrical plug if it has been dropped or damaged or if ithas been immersed in water even partially Contact Life Fitness Product Support for examinations and repairs 5 Keep the electrical cord away from heated surfaces 6 Do not carry the Lifestep unit by the power cord or use the cord as a handle 7 Never operate Lifestep unit with the pedal openings blocked Keep the pedal openings free of lint hair or any obstructing materials 8 Never drop or insert objects into any opening in the Lifestep unit 9 Never place liquids of any type on the Lifestep unit 10 not use the Lifestep aerobic trainer outdoors 11 Do not use the unit in areas where aerosol spray products are being used or where oxygen is being administered Such substances increase the danger of combustion or explosion SAVE THESE INSTRUCTIONS FOR FUTURE REFERENCE Grounding Instructions The Lifestep aerobic trainer must be properly grounded If the unit malfunctions or breaks down proper grounding provides a path of least resistance for electrical current which reduces the risk of electrical shock to someone touching or using the unit Each unit is equipped with an electrical cord which includes an equipment grounding conductor and a grounding plug The plug must be inserted into an appropriate outlet Figure 1 that is properly installed and grounded in accordance with all local codes and ordinances Figure 1 Proper Grounding Illustration A
33. ms B CLIMBING ACTIONS SUMMARIZED Describes and compares the Regular Full Step Action and the Climbing Short Step Action C FLOORS PER MINUTE ACTUAL Shows your actual floors per minute pace In the Regular Action mode you should attempt to keep this figure as close to the floors per minute goal display as possible to make sure you receive the optimal aerobic benefits from your workout D FLOORS PER MINUTE GOAL In the Regular Action mode shows you the floors per minute rate at which you should be stepping based on the program selection effort level and time duration you have selected If you are stepping above or below the floors per minute goal the numbers displayed in this window will begin to flash Also you will hear beeps if you drop below your floors per minute goal The floors per minute goal is not displayed in the Climbing Action mode FLOORS CLIMBED Shows you the floors climbed when the FLOORS CLIMBED LED is on The maximum number of floors is 999 F ELAPSED TIME WINDOW Indicates your elapsed exercising time This window also functions as a stop watch when checking your pulse This feature is activated when the FIT TEST key is pressed See page 39 for specific instructions on how to use the Fit Test feature G DATA ENTRY MULTIFUNCTION WINDOW The LED readouts show level chosen estimated number of calories bumed per hour total floors and feet climbed and cumulative number of calories bumed The
34. mum stress test is advisable By making sure your heart rate stays within this range during your workout you will achieve optimal training benefits with minimal stress to your cardiorespiratory system As your fitness program progresses your aerobic capacity will build and your body will begin to show the benefits of what is referred to by fitness experts as the training effect Figure 8 Training Heart Rate Range THRR Chart TRAINING ZONE CHART ENS it is not recommended to train above 90 of your theoretical maximum heart rate CARDIORESPIRATORY TRAINING RANGE between 75 and 9096 of your theoretical maximum heart rate FAT LOSS TRAINING RANGE 65 and 75 of your theoretical maximum heart most people training benefits are difficult to achieve below 65 of your theoretical maximum heart rate CHECKING YOUR PULSE For best results stay within your THRR during exercise To do this check your pulse periodically during your workout See Figure 5 on page 18 for the times to check your heart rate during the Hill Profile program You may wish to use an electronic pulse meter but your own two fingers will suffice Your pulse can be conveniently monitored in two locations 1 on your neck next to the Adam s apple beneath the chin or 2 on the thumb side of the inside of your wrist To monitor your pulse hold your index and middle finger together against either site The neck site is easiest dur
35. ng on Stage It prepares them for the activity by eliminating apprehension and makes the activity more exciting and even more enjoyable 4 Gain Fitness Knowledge The press and broadcast media are constantly full of new diets exercise plans product descriptions and testimonials about state of the art health programs There is so much to leam and so many people and companies are making claims for their own particular offerings that you must become a shrewd student of fitness to decipher what works best for you Read authoritative periodicals by expert authors Attend seminars and trade shows Evaluate each new product and system you encounter against what you have already leamed to be accurate information 5 Be Realistic The degree of endurance strength and figure appeal you can reach is always determined by your genetic potential your fitness program and your environment Don t compare yourself just to top athletes or celebrities Judge real development by improvement from where you start You will have a sense of pride and accomplishment when you achieve goals you have set for yourself and nothing is more motivating than success 6 Enlist the Support of Family and Friends Tell those close to you about your fitness goals and ask them to support your efforts Working out with a friend can produce amiable challenges and be twice as much fun as exercising alone 47 How to Develop Your Personal Exercise Plan PEP No two people
36. oal is not displayed in the Climbing Action mode Step 7 Check Your Heart Rate You should check your heart rate periodically during each exercise session to ensure that you are working within your THRR Suggested times to check your heart rate in the Hill Profile program are shown in Figure 5 on page 18 To check your heart rate continue stepping and use the Elapsed Time window to count 15 seconds DO NOT STOP STEPPING Count the number of heart beats in 15 seconds Convert this to beats per minute by multiplying by four An alternative method is to count the number of beats in 10 seconds then multiply this number by six With either method you get a good approximation of the number of heart beats in 1 minute Step 8 Changing Level of Intensity Difficulty If your heart rate is above your THRR reduce your level of intensity by entering a lower number on the keypad If your heart rate is below your THRR enter a higher number to increase the level of intensity Do not change your workout intensity if your heart rate is within your THRR You can change the level of intensity at any time during your workout by simply pressing a new number on the keypad 23 24 How to Make Changes During Your Workout You can change the level of intensity at any time by merely pressing a new number If at any point during any program you wish to switch to a different program Hill Profile to Manual or Manual to Random for instance press
37. omfortable Fast bouncy ballistic motions can actually signal the muscles to contract and defeat the purpose of stretching Concentrate on the body part you are working You can close your eyes and imagine your muscles loosening slowly and gradually 3 PRACTICE ABDOMINAL BREATHING Leam to breathe from your diaphragm so that your stomach rather than your rib cage and shoulders rises and falls with each breath Abdominal breathing encourages relaxation lessens muscular tension and helps lower blood pressure 4 LEARN YOUR STRETCHING ZONE Stretch gradually to the point that you feel resistance but never to the point of pain and never use muscular effort to increase a stretch Some discomfort is natural but the gentle forces of gravity and your body weight will determine the limits of your safe effective stretching zone 5 START EASY Start each session with the stretches you find easiest This will help you relax concentrate and warm up for the more difficult parts of your routine 6 EMPTY STOMACHS MAKE STRETCHING EASIER You ll find your stretching routines easier and more pleasant if you do them on anempty stomach This refers to liquid as well as solid foods 7 PRE AND POST WORKOUT STRETCHES Always stretch in order to warm and loosen tissues in preparation for exertion And since muscles tighten up after exertion stretch afterwards to promote circulation and minimize stiffness from lactic acid build up You don
38. pain faint or short of breath stop stepping and consult a physician How to Operate the Fit Test The Lifestep FIT TEST program is another exclusive feature of this versatile aerobic trainer Think of it as your relative fitness score Use the FIT TEST to monitor improvement in your endurance every 4 to 6 weeks Your FIT TEST score will be a number which will allow you to compare your fitness level to others of your sex and age See Table 1 on page 27 It is also an estimate of your VO2 max VOe is a combination of how well the heart supplies oxygenated blood to the exercising muscles and how efficiently these muscles are able to get the oxygen from the blood It is the measurement regarded by physicians and exercise physiologists as the standard for aerobic capacity NOTE receive a proper FIT TEST score you must be working within your training heart rate range of 65 of your theoretical maximum heart rate The Lifestep will automatically determine if your are working within this range HOW THE FIT TEST WORKS 1 After pressing the START ENTER key the weight LED user s weight will flash Use the numeric keys to enter your current weight and press START ENTER Press the FIT TEST key 3 A flashing AGE users age appears next in the Data Entry window Use the numeric keys to enter your age and press START ENTER 4 After entering your age a flashing SE user s sex appears in the Data Entry window Press 1 for male or
39. qual to that of the highest hill encountered on the Hill Profile program at the same level of intensity Because of the greater effort levels of this program it is recommended that you set the Manual program about three to four levels lower than the level of intensity that you would normally select on the Hill Program Heart Rate Check Points You should check your heart rate near the end of the plateau period and at the end of the interval training period You should always take your pulse at the times indicated 10 make sure that you are staying within your aerobic THRR You can also design your own interval training program using the Manual mode by varying the level of intensity during the course of your Workout To do so select a high level of intensity until you reach your maximum heart rate then step at a lower level of intensity until your heart rate drops to the bottom of your particular THRR Then increase the level of intensity until you reach your maximum heart rate again By repeating this process you will be simulating your own hills and valleys 19 20 How to Operate the Hill Profile Random and Manual Programs Operating your Lifestep is as easy as climbing stairs There are just a few keys to press Understanding how to operate the Hill Profile Random and Manual programs is extremely important so please read through this entire section before you execute any program on your Lifestep Stretching is an important first
40. r the cool down period while muscles and joints are still warm This is especially true if you follow your aerobic workout with a weight training session Proper stretching techniques are illustrated on pages 42 and 43 The Hill Profile programs of 6 minutes and longer include a built in warm up and cool down period however the Random and Manual programs do not When using the Random workload decrease your effort level at the beginning and final minutes of the program in order to provide effective warm up and cool down periods CAUTION Many physicians believe proper cool down is very important to avoid heart failure even in people with no prior history or symptoms of heart problems PROPER STRETCHING TECHNIQUES Stretching is perhaps the most neglected element of physical conditioning because people do not associate flexibility with the more glamorous aspects of exercise speed strength and a lean body appearance However without significant flexibility real gains in fitness are unnecessarily difficult to achieve and maintain Limber joints muscles and connective tissues provide the freedom of motion that makes exercise easier and more enjoyable to perform and lessens the risk of injury Without proper consistent stretching ligaments and tendons can become taut and shortened with decreased circulation These inflexible tissues are more prone to chronic soreness or rupture than loose stretch conditioned tissues And nothing i
41. re popular and effective strategies used by successful athletes coaches and sports physiologists to maintain a high degree of motivation 1 Be Responsible When it comes to the bottom line you make the decision whether to exercise or watch TV whether to refuse that extra pastry or to indulge While the pressures of daily life often seem to force you into putting off your exercise remember that it s your health that s and you can say yes or no to the temptation to pass up working out just this one time 2 Be Disciplined Discipline is the day to day ability to make the health conscious decision every time you have a choice It requires reminding yourself of the image you ve created mentally of how you want to be or how you want to look and consistently working on your reinforcement of that image through the right actions A routine time and place for exercise is a simple first step You might even consider writing down your exercise session in your daily appointment book as if it were a business appointment This will ensure that other activities will not interfere 3 Rehearse Mentaily Visualizing the actions of exercising and creating mental pictures of yourself in peak physical condition enjoying the benefits of vibrant physical health will program you toward fitness success Many athletes and performers actually rehearse their skills and shows with mental pictures prior to taking the field or walki
42. respiratory improvement Beginners will want to exercise at a heart rate which is closer to 7596 while highly trained athletes may want to exercise closer to 9096 of the theoretical maximum heart rate 49 See Table 3 on page 51 for an approximation of the Theoretical Maximum Heart Rate and your Training Heart Rate Range THRR for your age category Adjust the intensity level of your workout to keep your heart rate within its most effective range You will find that it is easier to step at a level of intensity on the Hill Profile program than at that same level on the Manual program Table 2 on page 29 compares the intensity levels of the three Lifestep programs TIME refers to the number of minutes you spend exercising within your THRR Optimal cardiorespiratory and endurance improvements come with prolonged use of 12 to 24 minute workouts Beginners might start with the 6 or 12 minute Hill Profile program As you adapt extend the duration of your workout The 18 or 24 minute Hill Profile programs are available for this purpose Be sure to keep your heart rate within your THRR by adjusting the intensity level It is recommended that those just beginning to use the Lifestep aerobic trainer even if in excellent condition start with the standard Hill Profile program If your objective is FAT LOSS it is better to step for a longer duration You will find that a lower level of intensity allows you to step longer You can increase the
43. rmation is necessary for us to be able to help solve any problems you may be encountering Figure 7 Serial Number Location Lifestep Model 9100 Product Specifications All specifications are for a fully assembled Lifestep model 9100 aerobic trainer Physical Eg MP 42 inches WAR 29 inches RPM NH 62 inches COE E E Gray with red 8 black accents 197 165 Shipping Dimension 38 1 2 inches WIGIB 34 3 4 inches A RAE EE 38 1 2 inches H 247 165 Electrical Required Power source 120 volts 60 Hz 1 Amp Max How to Choose an Aerobic Training Method How hard you work out during your Lifestep exercise session depends on your fitness goals and physical condition Your PEP Personal Exercise Plan should fit your goals and preferences If you don t enjoy your workout you won t continue Basically design a workout that you can live with Pages 48 50 explains how to develop your Personal Exercise Plan This section describes the two aerobic training methods that are available on the Lifestep aerobic trainer interval training and steady pace training NOTE A Lifestep Training Log is included at the back of this manual so you can record information on your progress INTERVAL TRAINING Interval training which is offered by selecting the Hill Profile program or Random progr
44. s more discouraging than nagging injuries Stretching helps people of all ages and levels of fitness prepare themselves for the exertion required to participate in a program of regular muscular and aerobic training See pages 42 and 43 for illustrations of recommended stretching exercises 41 stretching Exercises Follow the sequence indicated in these stretching illustrations When stretching remember to move slowly into a stretch to where you feel resistance but not pain Hold that position and breathe deeply and slowly for 5 10 seconds Remember to stretch both sides of your body when the illustration calls for arm or leg stretching When the illustration calls for shoulder rotation perform five rotations in each direction maf d 42 TIPS FOR GOOD STRETCHING RESULTS Stretching is a special discipline that requires concentration and patience for best results Follow these tips and practice the stretches shown in the preceding illustrations at least 3 times a week for 15 minutes per session You ll progress safely and surely 1 BRESS COMFORTABLY Wear loose fitting soft fabric clothes without restrictive belts elastic or large buttons or buckles Breathable cotton or softly woven wool is preferable to synthetic cloth Go without shoes or slippers when stretching 2 STRETCH SLOWLY Move in and out of your stretches with slow controlled motions and hold in a static position when you ve stretched as far as c
45. s your endurance improves The display console is simple to program and easy to use Figure 2 Display Console CAUTIONS us 0 IAN 5 gt ANY EXE 3 Roed R TME irane CA 92718 51 NO IF Y FECL PAIN SHOW OF TOTAL FCC E ELAPSED TIME cumoco 11292 PROGRAM PROFILE cana wocHr 7 FLOORS MIN GOAL PROGRAMS L D e e HILL MAN FLOORS MIN ACTUAL 01214 TIME FLOORS OP REGULAR FULL STEP ACTION We FASTER AS T HIGHER PA T TAKE FULL STEPS EREN UPCOMING HILLS CLEAR PAUSE TEST CLIMBING SHORT STEP ACTION eon HARDER AS HOF HILLS GET HIGHER Volt TAKE SHORT FULL STEPS TT INTLAVAL COOL DOWN 1 4 5 HUTTON STI P 4 17 18 PRENN HILL 100 TO STEP 1 24 Minute PHESS UNTER BUTION PHI SS MANUAL 00 TO STEP e PRES HUTTON 6 Bet IRI A HILL PROFILE GRAPHIC DIAGRAM This graphic diagram shows the hills and valleys encountered when you select the Hill Profile program a patented scientifically developed interval training system unique to the Lifestep With the Hill Profile you have a choice of 9 timed programs ranging form 1 to 24 minutes and 12 different levels of intensity difficulty The Hill Profile graphic diagram does not apply to either the Random or Manual progra
46. sired step action REGULAR FULL STEP ACTION steps get FASTER as hills get higher CLIMBING SHORT STEP ACTION steps get HARDER as hills get higher The LEVEL LED will flash requesting you to select an effort level Beginners should start with a low level and work toward higher levels Level 1 is the slowest pace and the lowest effort level and 12 is the fastest pace and the highest effort level Enter a level and press the START ENTER key Begin stepping at a comfortable pace 14 3 The Lifestep console will allow you to customize your program to either a specific amount of time a specific number of floors to climb or a specified number of calories to bum Press 1 for a program based on time 2 for floors and 3 for calories Enter your time floors or calories goal as desired and press ENTER 1 The two ACTION keys will flash prompting you to select your desired step action REGULAR or CLIMBING Enter your desired step action REGULAR FULL STEP ACTION steps get FASTER as hills get higher CLIMBING SHORT STEP ACTION steps get HARDER as hills get higher The LEVEL LED will flash Using the keypad enter a level from 1 to 12 and press the START ENTER key Begin stepping at a comfortable pace CAUTION Before using this product please familiarize yourself with the context of the manual for complete operating instructions Also anyone starting
47. t have to perform all the stretches pictured on the preceding pages before and after you work out but be sure to perform those that most directly effect the muscles you use during exercise and Don ts for Minimizing Soreness and Muscular Stress The following do s and don ts will help reduce the chance of soreness and increase the effectiveness of your workout DO OBTAIN PROPER MEDICAL CLEARANCE PRIOR STARTING YOUR AEROBIC EXERCISE PROGRAM BY HAV ING A PHYSICAL EXAM Do set realistic goals and objectives Do exercise within your THRR Do warm up and cool down properly Do stretching exercises before you begin your Lifestep program Do stretching exercises after you complete your cool down Don t increase intensity by more than one level per week Don t increase intensity and duration at the same time Don t overextend yourself in hot and or humid weather 45 How to Stay Motivated or Staying With IL Maintaining consistent exercise habits is a big challenge Adherence to a training program gives you tremendous rewards Once you begin to notice how much better you look and feel you will wonder how you ever got along without a regular exercise program You ll look forward to your next workout The physiological and psychological benefits are not immediately apparent Sometimes it is hard to stay motivated until you begin to see results The following tips are a few of the mo
48. t workouts than the Hill Profile program In the Random program be sure to choose an exercise intensity that is at least two levels lower than what you would normally select on the Hill Profile program On the other hand if you choose the Manual program choose an exercise intensity that is at least three times lower than what you would normally select on the Hill Profile program Table 2 page 29 lets you compare the relative intensities of the three Lifestep computerized programs As shown Level 3 of the Manual program is far more difficult than Level 3 of the Hill Profile program and slightly more difficult than Level 3 on the Random program A scientific study comparing the Hill Profile and Manual programs suggests that the vast majority of users judge the Hill Profile program more enjoyable and less difficult even though the number of calories bumed during both programs in this study were the same This observation substantiates an important psychological phenomenon i e users are more apt to stick to an interval training exercise plan than to a steady pace exercise plan Allen D and Pickens D W Caloric Expenditure of Interval vs Steady State Training Federation of American Societies for Experimental Biology 46 3 319 1987 Table 2 Relative Program Intensities Comparison of relative levels of intensity of the three Lifestep exercise programs Hill Profile Random Manual Level of 34 2 1 Intensity 5 6 3 2 Pedal 7 8 4
49. tep rate or resistance level depending on your step action Regular or Climbing The program runs from 1 60 minutes at a level of difficulty ranging from 1 to 12 The step rate or resistance level is equal in intensity to the highest hill encountered on the standard Hill Profile program at the same intensity level KEYPAD The keypad is used to enter workout duration user weight effort level and any of the three Lifestep programs The Hill Profile program has durations of 1 6 12 18 or 24 minutes The Manual and Random programs have durations of 1 60 minutes The keypad is also used to select a level of difficulty 1 to 12 or to enter Fit Test information heart rate age sex and weight START ENTER KEY Press this key to begin a workout or to enter information when programming a workout This key is also used to enter information utilized by the FIT TEST scoring feature FIT TEST KEY This key is used to calculate your relative level of cardiorespiratory fitness See page 26 for complete instructions before attempting to operate this unique feature CLEAR KEY Pressing this key twice resets the unit and allows you to begin the programming sequence again J STEP ACTION KEYS These keys are used to choose a step action either the Regular Full Step Action in which the steps get fasteras the hills get higher or the Climbing Short Step Action in which the steps become more difficult as the hills get higher The Climbing Action mode
50. ular Stress 45 How to Stay Motivated Staying With 46 How to Develop Your Personal Exercise 48 Start with a Medical 48 Planning Your Aerobic Workout 48 YOU GOAS i oerte edens ande UO ewe anaes 48 FIT 49 PIOQUCNCY osc V 49 c ohana MM 49 FIGURES Figure 1 Proper Grounding Instructions 8 Figure 2 Display Console 9 Figure 3 Selection of Hill Random or Manual Programs 12 Figure 4 Lifestep Operation 13 Figure 5 Hil Prone 18 Figure 6 Leveling the 30 Figure 7 Serial Number 33 Figure 8 Training Heart Rate Range 39 Figure 9 Stretching Exercises 42 TABLES Table 1 Fit Test Scoring Table eee eee eee 27 Table 2 Relative Program 29 Table 3 Training Heart Rate Range THRR for Fat Loss and Cardiorespiratory 51 Table 4 Weight Conversion E 53 Lifestep Training Log 54 Important Safety Instructions PLEASE READ THIS MANUAL NOW It is essent
51. ulations and welcome to the world of Life Fitness and the Lifestep aerobic trainer Your new aerobic trainer is the culmination of over 20 years of technological innovation Today it is recognized as the world s most popular and most advanced computerized stepping machine Like other Life Fitness products the Lifestep aerobic trainer is designed to provide you with an effective workout that is both motivating and time efficient without the stress and strain on legs and joints caused by other types of exercises like running or jogging A user friendly corisole provides a host of visual feedback in addition to acting as coach with easy to follow prompt instructions Who uses the Lifestep aerobic trainer People who value time and who need to make every minute count Olympic athletes movie stars busy executives top government administrators sports celebrities and housewives all make the Lifestep trainer their exercise choice Whether at a fitness facility at home or at the office using the Lifestep is an excellent way to lose weight and improve your cardiorespiratory condition and it s fun Why use a Lifestep aerobic trainer Aerobic training with a Lifestep aerobic trainer is more than just a motivating experience Regular aerobic exercise improves energy and endurance reduces body fat lowers your probability of heart disease and tends to prolong life Consistent workouts can also diffuse the effects of everyday stress Comp
52. you want to exercise in the Random or Manual program for a time duration simply press the flashing RANDOM or MANUAL program The chosen program LED will remain illuminated The Elapsed Time LED and Floors Climbed LED will flash Press 1 for a workout based on TIME The Elapsed Time LED will remain lit and the Elapsed Time window shows 00 Then enter the workout duration from 1 to 60 minutes Press the START ENTER key If you want to exercise in the Random or Manual program for a floors duration simply press the flashing RANDOM or MANUAL program The chosen program LED will remain illuminated The Elapsed Time LED and floors Climbed LED will flash Press 2 fora workout based on floors The Floors climbed LED will remain lit Then enter a floors goal from 1 to 999 Press the START ENTER key If you wantto exercise in the Random or Manual program for a calories duration simply press the flashing RANDOM or MANUAL program The chosen program LED will remain illuminated The ELAPSED TIME FLOORS CLIMBED and TOTAL CAL LEDs will flash Press 3 for a Workout based on calories The TOTAL CAL LED will remain lit Then enter a calories goal from 1 to 2000 Press the START ENTER key Step 4 Select Step Action Regular or Climbing After you select an exercise goal the Action LEDs will flash prompting you to enter a desired step action REGULAR or CLIMBING The REGULAR FULL STEP ACTION results inthe steps getting faster as the hills get hi
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