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T9i Treadmill

1. 49 7 1 Life Fitness T9i Treadmill Specifications 49 4 2004 Life Fitness a division of Brunswick Corporation All rights reserved Life Fitness Lifecycle FlexDeck and Zone Training are registered trademarks and Sport Training Heart Rate Hill Heart Rate Interval Extreme Heart Rate InstaPace ZerOut Lifepulse MagnaDrive and Lifespring are trademarks of Brunswick Corporation Polar is a registered trademark of Polar Electro Inc Any use of these trademarks without the express written consent of Life Fitness or the corresponding companies is forbidden This Operation Manual describes the functions of the Life Fitness T9i Treadmill See Specifications in this manual for product specific features Statement of Purpose The treadmill is an exercise machine that enables users to walk or run in place on a moving surface Life Fitness 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 pres sure 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 If at any time while exercising the user experiences faintness dizziness pain or shortness of breath he or she must stop immediately Life Fitness recomman
2. 19 4 1 Workout Overviews 19 4 2 Using the Workouts 20 4 3 Workout Descriptions 22 Go System Quick Start Manual Random Fat Burn Cardio Hill My Workouts Using a Workout Saved Under My Workouts Editing Settings For Workouts Saved Under My Workouts Change Settings For A Stored Workout Change A Workout Name Or User Name Access a Workout or User Statistics Personal Trainer Workouts Distance Goal Calories Goal Time in Zone Goal Sport TrainingTM 5K 10K Time Based Zone Training Heart Rate HillTM Heart Rate IntervalTM Extreme Heart RateTM Fitness Tests Life Fitness Fit Test Army PFT Navy PRT Marines PFT Airforce PRT Gerkin PEB 3 4 4 Maximizing Workouts on a Life Fitness Treadmill 34 Selecting a Level Using the InstaPaceTM Feedback Using ZerOutTM Speed Control Cool Down Dimming 5 User Menu 36 5 1 Entering and Using User Menu 36
3. Never place liquids of any type directly on the unit except in an accessory tray or holder Containers with lids are recommended 6 Do not use this product in bare feet Always wear shoes Wear shoes with rubber or high traction soles Do not use shoes with heels leather soles cleats or spikes Make sure no stones are embedded in the soles Keep all loose clothing shoelaces and towels away from moving parts Do not reach into or underneath the unit or tip it on its side during operation Handrails may be held to enhance stability as needed but are not for continuous use Never mount or dismount the treadmill while the striding belt is moving Use the handrails whenever additional stability is required In case of an emergency such as tripping grasp the handrails and place the feet on the side platforms Never walk or jog backwards on the treadmill When it is necessary to immobilize the treadmill set the display to read SELECT WORK OUT Press the CLEAR key twice if not already there Then hold down the SPEED DOWN key and press the PAUSE key The treadmill now displays IMMOBILIZED In this state the treadmill cannot be operated The main motor and incline are disabled The treadmill will remain in this state across resets power cycles etc To restore normal operation repeat the same key sequence hold down the SPEED DOWN key and press the PAUSE key The treadmill will display
4. MY CONFIGURATION Mode allows 13 settings to be adjusted and saved ENGLISH METRIC UNITS ENGLISH The measurement unit type for weight distance and speed CUSTOM WORKOUT ENTRY N A See Programming Custom Workouts in this Section MAXIMUM SPEED 12 0 MPH This is the fastest speed at which the treadmill can operate PAUSE TIMEOUT 5 minute This is the maximum time during which a workout can remain in pause mode WATTS DISPLAY OFF Int l ON If this option is enabled the MESSAGE CENTER displays the Watts equivalent of the step rate METS DISPLAY OFF If this option is enabled the MESSAGE CENTER displays the METs equivalent of the step rate PACE DISPLAY ON This feature displays the rate of minutes per mile CALORIE PER HOUR DISPLAY ON Int l OFF If this option is enabled the MESSAGE CENTER displays the number of calories burned per hour during the workout DISTANCE CLIMBED DISPLAY OFF The total distance climbed based on the incline and speed of the treadmill ERASE CUSTOM WORKOUTS N A This option erases all custom workouts in a single step MAXIMUM INCLINE 15 0 This option changes the maximum incline grade to a value lower than 15 percent START MESSAGE SETUP N A See Using the START MESSAGE Setup in this section SYSTEM BEEPS ON Enable Disable System Beeps outside of diagnostics system beeps within diagnostics cannot be disabled SOFTWARE VERSION NUMBERS Mode shows software version fo
5. SELECT WORKOUT again Use this appliance only for its intended use as described in this manual Do not use attach ments that have not been recommended by the manufacturer SAVE THESE INSTRUCTIONS FOR FUTURE REFERENCE 7 1 D MARRAGE 1 1 CONSIGNES DE S CURIT IMPORTANTES Lire toutes les instructions avant d utiliser le tapis roulant DANGER Pour r duire les risques de d charge lectrique toujours d brancher cet appareil Life Fitness avant le nettoyage ou toute mesure d entretien AVERTISSEMENT Pour r duire les risques de br lures d incendies de d charges lectriques ou de blessures chaque appareil doit absolument tre branch sur une prise lectrique correctement mise la terre AVERTISSEMENT Conserver une zone de 2 m sur 1 m libre de toute obstruction derri re le tapis roulant aucun mur meuble ou autre appareil AVERTISSEMENT S assurer que la dragonne d arr t d urgence est attach e l utilisateur et fix e ad quatement au tapis roulant avant de commercer un exercice Pour d brancher mettre l appareil hors tension au niveau de l interrupteur d alimentation puis retirer la fiche de la prise lectrique Ne jamais faire fonctionner un produit Life Fitness dont la fiche ou le cordon d alimentation est endommag ni aucun appareil qui serait tomb ou aurait t endommag ou m me partiellement plong dans l eau Appeler le service client le de Life Fit
6. 2 ADDITIONAL FITNESS TESTS The Life Fitness Treadmill features fitness tests based upon specific predefined protocols ARMY PFT 2 0 miles The U S Army Physical Fitness Test is a physical performance test used to assess mus cular endurance and cardiorespiratory fitness NAVY PRT 1 5 miles The running portion of the U S Navy Physical Readiness Test is a distance goal test based on the time needed to complete the required distance and is used by the U S Navy and Naval academies to measure aerobic capacity MARINES PFT 3 0 miles The U S Marines Physical Fitness Test is a physical performance test used to assess muscular endurance and cardiorespiratory fitness AIR FORCE PRT 1 5 miles The U S Air Force Physical Readiness Test is a physical performance test used to assess muscular endurance and cardiorespiratory fitness GERKIN Submaximal VO2 The Gerkin Protocol is a graded submaximal VO2 test used by the International Association of Fire Fighters to determine fitness for fire department duty PHYSICAL EFFICIENCY BATTERY 1 5 miles The Physical Efficiency Battery is used by U S Federal Law Enforcement U S Federal Bureau of Investigation and other federal organizations for the hiring and maintenance of federal jobs Scores for these tests are based on finishing time age and gender To set up one of these tests press the FIT TEST key repeatedly until the MESSAGE CENTER displays the name of t
7. 5 2 User Menu Items 36 User Statistics My Configuration Programming Custom Workouts Using the Start Message Setup Creating Changing a Start Message Saving a Start Message Erasing a Start Message 5 3 User Menu Settings 39 6 Service and Technical Data 40 6 1 Preventive Maintenance Tips 40 6 2 Preventive Maintenance Schedule 41 6 3 Troubleshooting the Treadmill 42 6 4 Troubleshooting the Heart Rate Chest Strap 45 6 5 How to Adjust and Tension the Striding Belt 46 The Belt Tensioning Bolts Tracking Centering a Striding Belt Tensioning an Existing Striding Belt 6 6 How to Obtain Product Service 48 7 Specifications
8. Guidelines for Exercise Testing and Prescription as equal to 220 minus an individual s age Target Heart Rate THR is a percentage of the theoretical maximum HRmax For example a 40 year old user s rec ommended THR for the EXTREME HEART RATETM WORKOUT is 153 The workout program targets a standard 85 per cent of the maximum so the equation would be 220 40 85 153 FITNESS TESTS 1 LIFE FITNESS FIT TEST The treadmill Fit Test program is another exclusive feature of this versatile treadmill The Fit Test workout measures cardiovascular fitness and can be used to monitor improvements in endurance every four to six weeks The user must grasp the hand sensors if equipped when prompted or wear a heart rate chest strap as the test score calculation is based on a heart rate reading The workout duration will be five min utes at a 5 incline Immediately afterward the console will take the user s heart rate reading calculate a fitness score and display the score in the MESSAGE CENTER The Fit Test is considered to be a submax VO2 volume of oxygen test It gauges how well the heart sup plies oxygenated blood to the exercising muscles and how efficiently those muscles receive oxygen from the blood Physicians and exercise physiologists generally regard this test as a good measure of aerobic capacity To set up the Fit Test Press the FIT TEST key repeatedly until the FIT TEST option appears in the message center Press ENTER
9. To change the default brightness setting press the PERSONAL TRAINER key repeatedly until the MESSAGE CENTER displays DIMMING and press ENTER Then use the ARROW keys to increase or decrease the brightness to the desired setting and press ENTER to save the new setting or press CLEAR to revert to the default brightness setting If a new brightness setting is selected for a workout that setting remains in place until it is manu ally changed or the workout concludes When a new workout begins the brightness reverts to the default setting 35 5 USER MENU 5 1 ENTERING AND USING THE USER MENU Enter the USER MENU by using one of two procedures Press the CLEAR key twice and then hold down the ENTER key The unit goes through a warm reset and beeps three times indicating that the USER MENU has been activated OR hold down the ENTER key and turn the treadmill on The message USER MENU will appear After about one second the MESSAGE CENTER displays the first menu item Use the ENTER key to scroll forward through the menu items Use the CLEAR key to scroll backwards There are two ways to exit the menu Press the CLEAR key continuously to return to the beginning of the menu OR switch off the treadmill Doing so causes all settings to be saved 5 2 USER MENU ITEMS USER STATISTICS The User Statistics mode is used to display the current accumulated statistics of the workouts stored under the My Workouts personal program
10. or if it has been dropped damaged or even partially immersed in water Contact Life Fitness Customer Support Services Position this product so that the power cord plug is accessible to the user 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 along the side of the treadmill Refer to Section 1 2 for proper power cord routing If the electrical supply cord is damaged it must be replaced by the manufacturer an autho rized service agent or a similarly qualified person to avoid a hazard Do not use this product in areas where aerosol spray products are being used or where oxygen is being administered Such substances create the danger of combustion and explosion Always follow the console instructions for proper operation Close supervision is necessary when used near children invalids or disabled persons Do not use this product outdoors near swimming pools or in areas of high humidity Never operate a Life Fitness product with the air openings blocked Keep air openings free of lint hair or any obstructing material Never insert objects into any opening in this product If an object should drop inside turn off the power unplug the power cord from the outlet and carefully retrieve it If the item cannot be reached contact Life Fitness Customer Support Services
11. EXISTING STRIDING BELT 1 Enter the Manual workout and operate the treadmill for five minutes at 5 0 MPH 8 0 KPH NOTE DO NOT RUN OR WALK ON BELT 2 Reduce the speed to 2 0 MPH 3 2 KPH Walk on the treadmill Tightly grip the handrails and apply force with feet on the striding belt near the motor cover against the moving belt direction If the belt slips continue to Step 3 If it does not slip the tension is correct 3 Using the STOP button stop the treadmill Turn the belt tensioning bolts a quarter turn clockwise for each side 4 Repeat STEPS 2 and 3 until the belt no longer slips Do not exceed one full turn four quar ter turns per side when adjusting the belt tensioning bolts 5 Enter the MANUAL workout and operate the treadmill at 2 0 MPH 3 2 KPH check to insure proper tracking See Section 6 5 How to Adjust and Tension the Striding Belt If the strid ing belt drifts to the left or right see the topic titled Tracking Centering an Existing or New Striding Belt on the previous page Do not over tighten the tensioning bolts while making belt adjustments Over tightening of bolts may over stretch and damage the striding belt or roller bearings Do not exceed one full turn of either bolt in either direction 47 6 6 HOW TO OBTAIN PRODUCT SERVICE 1 Verify the symptom and review the operating instructions The problem may be unfamiliarity with the product and its features and workouts 2 Locate and write
12. TIME IN ZONE GOAL Press PERSONAL TRAINER repeatedly until TIME IN ZONE GOAL appears press ENTER Enter weight Enter time Select Fat Burn or Cardio Enter age Enter THR Enter speed Begin workout SPORT TRAININGTM Press PERSONAL TRAINER repeatedly until SPORT TRAINING 5K or SPORT TRAINING 10K or SPORT TRAINING TIME appears press ENTER Enter weight Enter time Time based only Enter level Enter speed Begin workout HEART RATE HILLTM Press ZONE TRAINING repeatedly until HR HILL appears press ENTER Enter weight Enter time Enter age Enter THR Enter speed Begin workout HEART RATE INTERVALTM Press ZONE TRAINING repeatedly until HR INTERVAL appears press ENTER Enter weight Enter time Enter age Enter THR Enter speed Begin workout EXTREME HEART RATETM Press ZONE TRAINING repeatedly until EXTREME HR appears press ENTER Enter weight Enter time Enter age Enter THR Enter walk speed Enter jog speed Begin workout LIFE FITNESS FIT TEST Press FIT TEST repeatedly until FIT TEST appears press ENTER Enter weight Enter age Enter gender Enter speed Begin workout ARMY PFT Press FIT TEST repeatedly until ARMY PRT appears press ENTER Enter weight Enter age Enter gender Enter speed Begin workout NAVY PRT Press FIT TEST repeatedly until NAVY PRT appears press ENTER Enter YES or NO to question ELEVATION LESS THAN 5000 FEET ABOVE SEA LEVEL Enter weight Enter age Enter gender En
13. as equal to 220 minus an individual s age 31 The tables below list fit test results RELATIVE FITNESS CLASSIFICATION FOR MEN Men Estimated VO2 Max ml kg min Per Age Category Rating 20 29 30 39 40 49 50 59 60 Elite 52 51 48 45 42 Excellent 50 51 48 50 46 47 42 44 39 41 Very Good 47 49 45 47 43 45 40 41 36 38 Above Average 44 46 42 44 40 42 37 39 33 35 Average 41 43 39 41 37 39 34 36 30 32 Below Average 38 40 36 38 34 36 31 33 27 29 Low 35 37 33 35 31 33 28 30 24 26 Very Low lt 35 lt 33 lt 31 lt 28 lt 24 RELATIVE FITNESS CLASSIFICATION FOR WOMEN Women Estimated VO2 Max ml kg min Per Age Category Rating 20 29 30 39 40 49 50 59 60 Elite 44 42 39 35 34 Excellent 42 43 40 41 37 38 33 34 32 33 Very Good 39 41 37 39 35 36 31 32 30 31 Above Average 37 38 35 36 32 34 29 30 28 29 Average 34 36 32 34 30 31 27 28 25 27 Below Average 31 33 29 31 27 29 25 26 23 24 Low 28 30 27 28 25 26 22 24 20 22 Very Low lt 28 lt 27 lt 25 lt 22 lt 20 Life Fitness developed this rating scale based on VO2 max percentile distributions referenced in American College of Sports Medicine s Guidelines for Exercise Testing and Prescription 6th Ed 2000 It is designed to provide a qualitative description of a user s VO2 max estimation and a means of assessing initial fitness level and tracking improvement 32
14. down the serial number of the unit which is located on a plate near the power switch 3 Contact the nearest Life Fitness Customer Support Services group 48 For Product Service within the United States and Canada Telephone 1 847 451 0036 FAX 1 847 288 3702 Toll free telephone 800 351 3737 For Product Service Internationally Life Fitness Europe GmbH Germany Telephone 49 089 317 751 66 FAX 49 089 317 751 38 Life Fitness UK LTD Telephone 44 1353 665 507 FAX 44 1353 666 719 Life Fitness Atlantic BV Europe Middle East amp Africa except local LF offices Life Fitness Benelux Telephone 31 180 646 666 FAX 31 180 646 699 Life Fitness Italia S R L Telephone 800 438 836 FAX 39 0457 238 197 Life Fitness Austria Vertriebs GmbH Telephone 43 1615 7198 FAX 43 1615 7198 20 Life Fitness Asia Pacific Ltd Asia amp Australia except local LF offices Telephone 852 2891 6677 FAX 852 2575 6001 Life Fitness Latin America and Caribbean Telephone 1 847 288 3964 FAX 1 847 288 3886 Life Fitness Brazil Telephone 55 11 4193 8282 FAX 55 11 4193 8283 Life Fitness Japan Telephone 81 3 3359 4309 FAX 81 3 3359 4307 Life Fitness Iberia Spain Telephone 34 93 672 4660 FAX 34 93 672 4670 7 SPECIFICATIONS 7 1 LIFE FITNESS T9I TREADMILL SPECIFICATIONS Designed use Consumer Maximum user weight 400 pounds 181 kilograms Speed ra
15. for the Navy test For the Gerkin test the time at which the heart rate reached the target heart rate and is maintained for 15 seconds and a converted VO2 MAX value will be shown in the MESSAGE CENTER during the workout summary 33 4 4 MAXIMIZING WORKOUTS ON A LIFE FITNESS TREADMILL SELECTING A LEVEL The steps for setting up a HILL RANDOM SPORT TRAINING 5K SPORT TRAINING 10K and SPORT TRAINING TIME workout include selecting a level The word level refers to a range of incline percentages The treadmill features 20 levels with Level 1 having the lowest average incline grade and Level 20 having the highest LEVEL Incline LEVEL Incline 1 0 0 1 5 11 2 0 8 5 2 0 0 2 2 12 3 0 9 2 3 0 0 2 9 13 3 5 9 9 4 0 0 3 6 14 5 0 10 6 5 0 0 4 3 15 5 5 11 3 6 0 0 5 0 16 6 5 12 0 7 0 0 5 7 17 7 0 12 7 8 0 0 6 4 18 8 0 13 4 9 0 5 7 1 19 8 7 14 1 10 1 5 7 8 20 9 0 15 0 Within each level are seven incline percentages or hills During a workout each hill appears in the WORKOUT PROFILE window as rows of light stacked in a column The number of lit rows within a column corresponds to an incline percentage For example in Level 5 the lowest incline is 0 0 percent and is represented as one lit row The highest incline 4 3 percent is repre sented by a column with all seven rows lit In the HILL and RANDOM workouts these varying hills occur for eq
16. not fit an electrical outlet have a proper outlet installed by a qualified electrician Any modifica tion to the electrical plug will result in a voided warranty Un branchement incorrect du conducteur de mise la terre peut entra ner des risques de d charge lectrique Consulter un lectricien si des doutes subsistent quant la technique de mise la terre NE PAS MODIFIER la fiche fournie avec l appareil Si elle ne s adapte pas une prise faire installer une prise correcte par un lectricien qualifi Toute modification la fiche annule la garantie 10 HOW TO POSITION AND STABILIZE THE LIFE FITNESS TREADMILL Following all safety instructions in Section 1 1 move the treadmill to the location in which it will be used See Section 7 titled Specifications for the dimensions of the footprint Allow a distance of eight inches or 21 centimeters between the treadmill and other units on either side Allow a distance of six feet or two meters from the rear of the treadmill to any object or surface After placing the unit where it will be used check its stability If there is even a slight rocking motion or the unit is not stable determine which stabilizing leg is not resting on the floor To adjust loosen the JAM NUT A and turn the STABILIZING LEG B until the rocking motion ceases and both sta bilizing legs rest firmly on the floor Retighten the JAM NUT NOTE It is extremely important that the stabilizing leg be c
17. 53 666 017 FAX 44 1 353 666 018 LIFE FITNESS JAPAN Nippon Brunswick Bldg 8F 5 27 7 Sendagaya Shibuya Ku Tokyo Japan 151 0051 Telephone 81 3 3359 4309 FAX 81 3 3359 4307 M051 00K60 A061 07 04 CORPORATE HEADQUARTERS 5100 River Road Schiller Park Illinois 60176 U S A 847 288 3300 FAX 847 288 3703 800 735 3867 Toll free within U S A Canada INTERNATIONAL OFFICES Before using this product it is essential to read this ENTIRE operation manual and ALL installation instructions It describes equipment setup and instructs members on how to use it correctly and safely Avant d utiliser ce produit il est indispensable de lire ce manuel d utilisation dans son INT GRALIT ainsi que TOUTES les instructions d installations Ce manuel explique comment installer l quipement et comment l utiliser correctement et sans danger Class HB Home Domestic use CAUTION Any changes or modifications to this equipment could void the product warranty Mise en garde tout changement ou toute modification de ce mat riel peut annuler la garantie du produit Any service other than cleaning or user maintenance must be performed by an authorized ser vice representative There are no user serviceable parts 2 TABLE OF CONTENTS Section Description Page 1 Getting Started 6 1 1 Important S
18. ERSONAL TRAINER and MY WORK OUTS F ENTER WEIGHT key Press this key to enter a user weight during a QUICK START work out Use the TIME ARROW keys or the NUMERIC keypad to enter a weight value G GO SYSTEM QUICK START keys Press any of the Walk Jog or Run keys to begin a manual workout immediately without having to select a workout program Once the workout is in progress use the ARROW keys or the NUMERIC keypad to change the intensity level or workout duration as desired H COOL DOWN key Press this key to begin an automatically customized workout cool down I PAUSE key Press this key to stop the belt and hold the current workout Continue the work out by pressing the PAUSE key a second time or by pressing the ENTER key J A circular shaped STOP button is located on the right side of the panel below the display console Press the button to stop the striding belt and end the current workout 15 The Life Fitness Treadmill is equipped with a manual emergency stop system Use the feature described below to stop the treadmill immediately K A circular shaped STOP magnet is located on the left side of the panel below the display console A cord with a clip is attached to this magnet Before starting a workout attach the clip to clothing To stop the striding belt on the treadmill pull the cord removing the magnet from the console Replace the magnet to reset the system 2 3 READING RACK AND ACCESSORY TRAYS The display c
19. IGHT key The incline level is set to zero by default Change the level using the INCLINE ARROW key Change the speed using the SPEED key up or down as desired or use the NUMERIC keypad to enter a new speed value The table below lists the preset speed for each key followed a range of possible alternate speeds for that key English Default Units Metric Default Units WALK 3 0 mph 5 0 kph JOG 5 0 mph 8 0 kph RUN 7 0 mph 11 0 kph To change a preset speed enter any non FIT TEST workout Press the SPEED ARROW keys and adjust the speed value displayed in the MESSAGE CENTER Then press and hold down the WALK JOG or RUN key until the console beeps twice indicating that the new speed has been programmed When the WALK JOG and RUN keys are used to change speed press the desired key momentarily consequently the MESSAGE CENTER will display the new speed NOTE All changed preset values are preserved when the treadmill is turned off NOTE It is possible to program the WALK JOG and RUN speed values per pre pro grammed workouts MY WORKOUTS each workout may have a different speed setting for the three Go System Quick Start keys MANUAL The MANUAL program is a constant effort workout in which the user can change resistance level or speed at any time RANDOM The RANDOM program creates a terrain of hills and valleys that varies with each workout More than one million different patterns are possible FAT BURN The FAT BURN wo
20. Make sure the chest strap trans mitter is within three feet one meter of the heart rate receiver Contact Life Fitness Customer Support Services for instructions on how to have the chest strap replaced Move the treadmill a few inches away from the probable cause or move the probable cause a few inches away from the treadmill until the heart rate readings are accurate See Section 6 6 How to Obtain Product Service for contact information 6 4 TROUBLESHOOTING THE HEART RATE CHEST STRAP HEART RATE READING IS ERRATIC OR ABSENT ENTIRELY 6 5 HOW TO ADJUST AND TENSION THE STRIDING BELT Do not move treadmill or place hands under treadmill while it is plugged into an electrical outlet THE BELT TENSIONING BOLTS A 5 16 inch hex key wrench is required for this task The Life Fitness Treadmill has access holes in the rear roller guards which allow access to the tensioning bolts These tensioning bolts make it possible to adjust the tracking and centering of the striding belt A without removing the guards NOTE It is extremely important that the treadmill be correctly leveled prior to any tracking adjustments An unstable unit may cause striding belt misalignment See the topic titled How To Stabilize the Life Fitness Treadmill in the Section 1 2 titled Set Up prior to attempting any rear roller adjustments Before proceeding it is helpful to visualize the REAR ROLLER B pivot point C Each adjust ment made to
21. Motor Controller the MES SAGE CENTER displays MOTOR VER XX X 36 PROGRAMMING CUSTOM WORKOUTS After entering My Configuration use the TIME ARROW keys to scroll through the list of config uration options or allow the MESSAGE CENTER to scroll automatically through the options When CUSTOM WORKOUT ENTRY appears press ENTER to select this option The custom workouts are identified as numbers from 1 to 6 Enter the desired number on the NUMERIC keypad or use the ARROW keys to scroll through the displayed numbers Press ENTER to confirm the number selection If a workout does not already exist for that number the MESSAGE CENTER displays a request to begin creating the workout If a workout does exist for the number in question the MESSAGE CENTER displays a statement to that effect followed by the option to modify the existing workout The steps for modifying a work out are the same as those for creating a new workout Using the TIME ARROW keys or the NUMERIC keypad select a workout duration time in min utes and press ENTER Next select the interval type Use the arrow keys to toggle between the displayed options and press the ENTER key to select the desired interval type Options are Speed Incline in which a treadmill speed and or incline grade is selected for each interval Target Heart Rate in which a maximum target heart rate is selected for each interval The number of intervals is always 30 s
22. Rmax A 40 year old user s recommended THR for the HEART RATE HILL workout is 144 or 80 percent of the maximum so the equation would be 220 40 80 144 2 HEART RATE INTERVALTM This program also combines the standard HILL workout profile with the concept of Heart Rate Zone Training The default target heart rate is calculated as 80 percent of the theoretical maxi mum HRmax but the user can adjust the target rate during the workout setup The workout alternates between a hill which brings the heart rate up to the target rate of 80 percent of HRmax and a valley which brings the heart rate down to 65 percent of HRmax After a standard three minute warm up the workout progresses toward the first hill and heart rate goal Once the goal is reached the hill continues for three minutes Then the level decreases into a valley Once the 65 percent of HRmax goal is reached the valley continues for three minutes after which the next hill begins The user s fitness level determines the number of hills and valleys encountered within the duration At the end of the duration the workout goes into a cool down phase If the heart rate goes above the the oretical maximum for more then 45 seconds the treadmill automatically goes into pause mode If the user does not reach a heart rate goal after five minutes the MESSAGE CENTER displays a prompt to increase or decrease speed depending on whether the workout is in a hill or valley phase The progr
23. T9i Treadmill o p e rat i o n m a n u a l 1 LIFE FITNESS ASIA PACIFIC LTD Room 2610 Miramar Tower 132 Nathan Road Tsimshatsui Kowloon HONG KONG Telephone 852 2891 6677 FAX 852 2575 6001 LIFE FITNESS ATLANTIC BV LIFE FITNESS BENELUX Bijdorpplein 25 31 2992 LB Barendrecht THE NETHERLANDS Telephone 31 180 646 666 FAX 31 180 646 699 LIFE FITNESS BENELUX NV Parc Industriel de Petit Rechain 4800 Verviers BELGIUM Telephone 32 87 300 942 FAX 32 87 300 943 LIFE FITNESS DO BRAZIL Av Dr Dib Sauaia Neto 1478 Alphaville Barueri SP 06465 140 BRAZIL Telephone 55 11 4193 8282 FAX 55 11 4193 8283 LIFE FITNESS AUSTRIA Vertriebs GmbH Hintschiggasse 1 1100 Vienna AUSTRIA Telephone 43 1 61 57 198 FAX 43 1 61 57 198 20 LIFE FITNESS IBERIA Pol Ind Mol dels Frares c C n 12 08620 Sant Vicen dels Horts Barcelona Espa a Telephone 34 93 672 4660 FAX 34 93 672 4670 LIFE FITNESS EUROPE GMBH Siemensstrasse 3 85716 Unterschleissheim GERMANY Telephone 49 89 31 77 51 0 FAX 49 89 31 77 51 99 LIFE FITNESS ITALIA S R L Via San Pieretto 37010 AFFI Verona ITALY Telephone 39 045 7238204 FAX 39 045 7238197 LIFE FITNESS LATIN AMERICA and CARIBBEAN 10601 West Belmont Avenue Franklin Park Illinois 60131 U S A Telephone 1 847 288 3300 FAX 1 847 288 3762 LIFE FITNESS UK LTD Queen Adelaide Ely Cambs CB7 4UB UNITED KINGDOM Telephone 44 1 3
24. UMERIC keypad To switch between programs during a workout use the WORK OUT SELECTION keys The Heart Rate Zone Training workout programs measure heart rate Wear the telemetry chest strap or grip the LifepulseTM sen sors to enable the treadmill s on board computer to monitor the heart rate during a workout The computer automatically adjusts the incline level to maintain the target heart rate based on the actual heart rate Defined by the American College of Sports Medicine s Guidelines for Exercise Testing and Prescription as equal to 220 minus an individual s age 17 3 2 HEART RATE MONITORING THE LIFEPULSETM SYSTEM To use the treadmill s LifepulseTM system to check the heart rate during a workout grasp the stainless steel sensors on the ErgoTM front handlebar Two sensors are located on each of the handlebars Contact must be maintained with all four sensors to obtain a heart rate The console displays a heart rate within 20 to 30 seconds of contact with the sensors Do not attempt to grasp the sensors at speeds above 4 5 MPH or 7 2 KPH For these speeds the use of a heart rate chest strap is recommended THE HEART RATE CHEST STRAP The Life Fitness Treadmill is equipped with Polar telemetry a heart rate monitoring system in which electrodes pressed against the skin transfer heart rate signals to the treadmill console These electrodes are attached to a chest strap that the user wears during the workou
25. acid based cleaners DO NOT use abrasive cleaners DO NOT use paper towels DO NOT apply cleaners directly to equipment surfaces Check operation of the emergency stop system once a week Check the operation of the stop button once a week Inspect and vacuum the area directly surrounding and under the unit regularly Vacuum around the striding belt regularly to keep debris from accumulating Inspect exterior parts regularly for wear particularly the striding belt deck and line cord Check to make sure the unit is properly leveled Check the position centering of the striding belt The optimum operating position of the striding belt is from 1 5 inches 38 mm to 2 0 inches 51 mm from either side of the frame If the striding belt travels beyond this position see sec tion 6 5 titled How to Adjust and Tension the Striding Belt or contact Life Fitness Customer Support Services for proper alignment instructions 1 800 351 3737 USA NOTE When cleaning the exterior of the unit a non abrasive cleaner and soft cotton cloth are strongly recommended At no time should cleaner be applied directly to any part of the equipment use non abrasive cleaner on a soft cloth and then wipe the unit Contact Life Fitness Customer Support Services for more details See Section 6 6 How to Obtain Product Service 40 6 2 PREVENTIVE MAINTENANCE SCHEDULE Follow the schedule below to ensure proper oper
26. afety Instructions 6 1 2 Setup 10 Electrical Power Requirements Grounding Instructions How to Position and Stabilize the Life Fitness Treadmill Power Switch Centering the Belt Service Access Port Power Cord Routing 2 The Display Console 14 2 1 Display Console Overview 14 2 2 Display Console Descriptions 14 2 3 Reading Rack and Accessory Trays 16 3 Heart Rate Zone Training Exercise 17 3 1 Why Heart Rate Zone Training Exercise 17 3 2 Heart Rate Monitoring 18 The LifepulseTM System The Optional Heart Rate Chest Strap 4 The Workouts
27. al line according to the configurations listed in the chart below NOTE Do not modify the plug provided with this product If the plug does not fit into an available electrical outlet have a proper outlet installed by a qualified electrician GROUNDING INSTRUCTIONS This Life Fitness product must be properly grounded If the unit malfunctions or breaks down proper grounding provides a path of least resistance for the electric current which reduces the risk of shock to anyone touching or using the equipment 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 outlet that has been properly installed and grounded in accordance with all local codes and ordi nances An adapter MUST NOT BE USED to connect this plug to a two pole receptacle in North America If a properly grounded 15 amp outlet is not available one must be installed by a qualified electrician IL EST ABSOLUMENT INTERDIT d employer un adaptateur pour brancher cette fiche sur une prise bipolaire en Am rique du Nord Si aucune prise de 15 A correctement mise la terre n est disponible en faire installer une par un lectricien qualifi DANGER A risk of electrical shock may result from improper connection of the equipment grounding conductor Check with a qualified electrician if in doubt as to proper grounding technique DO NOT modify the plug provided with the product If it will
28. alf of Range higher age lower age lower weight higher weight shorter taller In cases of excessive weight use lower half of range The computer will not accept heart rates less than 52 or greater than 200 beats per minute body weights less than 75 pounds 34 kg or greater than 400 pounds 181 kg ages below 10 or over 99 years data input that exceeds human potential If you make an error when entering any Fit Test data you can correct it by pressing CLEAR inputting the correct information and pressing ENTER It is important for you to take the Fit Test under similar circumstances each time Your heart rate is depen dent on many factors including amount of sleep the previous night at least seven hours is recommended time of day time you last ate two to four hours after the last meal is recommended time since you last drank a liquid containing caffeine or alcohol or smoked a cigarette at least four hours is recommended time since you last exercised at least six hours is recommended For the most accurate Fit Test results you should perform the Fit Test on three consecutive days and aver age the three scores NOTE To receive a proper Fit Test score the work done must be within a training heart rate zone that is 60 percent to 85 percent of the theoretical maximum heart rate HRmax This rate is defined by the American College of Sports Medicine s Guidelines for Exercise Testing and Prescription
29. am does not proceed to a new heart rate goal until the user reaches the current goal Warm up 65 HRmax HEART RATE INTERVAL Workout Profile 80 HRmax Hill Hill Valley Valley Valley Hill 65 HRmax 80 HRmax 65 HRmax 80 HRmax 117 BPM 117 BPM 117 BPM User Example 80 40 year old 144 recommended BPM percent of theoretical maximum HR max 144 BPM 144 BPM 144 BPM 117 BPM 28 Defined by the American College of Sports Medicine s Guidelines for Exercise Testing and Prescription as equal to 220 minus an individual s age Target Heart Rate THR is a percentage of the theoretical maximum HRmax A 40 year old user s recommended THR for the HEART RATE INTERVAL workout is 144 or 80 percent of the maximum so the equation would be 220 40 80 144 3 EXTREME HEART RATE TM This intense varied workout is designed to help more experienced users to break through fitness improvement plateaus The workout alternates between two target heart rates as quickly as possi ble The effect is similar to that of running sprints The user must wear a chest strap or grip the LifepulseTM sensors throughout the workout NOTE It is recommended that users who run at speeds faster than 4 5 MPH wear the chest strap and do not use the LifepulseTM sensors When setting up the workout the user enters a target heart rate and selects a walk speed and a jog speed After a standard three minute warm up the tr
30. ation of the product ITEM WEEKLY MONTHLY QUARTERLY BI ANNUAL ANNUAL DISPLAY CONSOLE ASSEMBLY Hardware Inspect Overlay Clean Inspect Accessory Cups Clean Inspect Stop Switch Clean Inspect Emergency Clean Inspect Switch Magnet HANDLEBAR ASSEMBLY Hardware Inspect ErgoTM Front Handlebar Clean Inspect Side Hand Rails Clean Inspect Lifepulse Sensors Clean Inspect FRAME ASSEMBLY Hardware Inspect Motor Cover Clean Motor Electronic Vacuum Clean Inspect Compartment Drive Belt Inspect Drive Belt Anti Static Inspect Bracket Anti Static Inspect Cords Leg Levelers Inspect Adjust Front Roller Inspect Rear Roller Inspect Side Step Area Clean Inspect GENERAL Machine Level Inspect Striding Belt Inspect Centered Frame Toe Guards Visual Inspect Endcaps Tinsel Visually Inspect if Treadmill has been Moved Replace Tinsel if Changing Belt and Deck Use bubble level to inspect 41 6 3 TROUBLESHOOTING THE TREADMILL Malfunction No Power Probable Cause On Off switch Insufficient power source Damaged line cord Line cord improperly seat ed in socket Corrective Action Turn the switch to the ON position Plug treadmill into a 15 amp circuit Refer to the Operations Manual Using a voltmeter verify power at outlet If no power exists reset circuit breaker at panel Replace line cord Contact Life Fitness Customer Suppor
31. ay at any time toggle between the three pre programmed speeds MANUAL is a constant effort workout in which the user can change resistance level or speed at any time RANDOM is an interval training workout of constantly changing intensity levels that occur in no regular pattern or progression HILL is an interval training workout Intervals are periods of intense aerobic exercise separated by regular periods of lower intensity exercise PERSONAL TRAINER workouts are accessed through the PERSONAL TRAINER key These include DISTANCE GOAL CALORIES GOAL TIME IN ZONE GOAL and SPORT TRAINING workouts as well as up to six custom workouts which may be programmed by user DISTANCE GOAL is a distance based workout CALORIES GOAL is a calorie expenditure based workout TIME IN ZONE GOAL is a time spent at Target Heart Rate 65 percent of the theoretical max imum based workout SPORT TRAININGTM 5K is a distance goal workout that simulates an actual terrain with varying incline levels It is designed to assist runners in training for a 5 kilometer or 3 1 mile race Accessible through the PERSONAL TRAINER workouts key SPORT TRAININGTM 10K is a distance goal workout that simulates an actual terrain with vary ing incline levels It is designed to assist runners in training for a 10 kilometer or 6 2 mile race Accessible through the PERSONAL TRAINER workouts key SPORT TRAININGTM Time is a time based sport training workout Acces
32. bjet tombe l int rieur de l appareil couper l alimentation lectrique d brancher le cordon de la prise et le r cup rer avec pr caution S il est impossible de l atteindre communiquer avec le service la clien t le de Life Fitness Ne jamais placer aucun liquide directement sur l appareil sauf dans le plateau pour acces soires ou un support pr vu cet effet Il est recommand d utiliser des conteneurs munis de couvercles Ne pas utiliser cet appareil pieds nus Toujours porter des chaussures Porter des chaus sures avec des semelles en caoutchouc ou fournissant une tr s bonne adh rence Ne pas utiliser de chaussures talons semelles en cuir ou munies de crampons S assurer qu aucun caillou n est incrust dans les semelles loigner les v tements l ches les lacets et les serviettes des pi ces en mouvement Ne pas placer les mains sous l appareil ou dans l appareil et ne pas le renverser sur le c t pendant le fonctionnement Les rampes lat rales peuvent servir r tablir son quilibre mais ne sont pas destin es un usage continu Ne jamais monter sur le tapis de course et ne pas en descendre jamais pendant qu il tourne Utiliser les rampes lat rales afin de ne pas perdre l quilibre En cas d urgence par exemple en cas de tr buchement ou de faux pas saisir les barres lat rales et placer les pieds sur les plates formes lat rales Ne jamais marcher ni couri
33. de FORTEMENT de consulter un m decin pour subir un examen m dical complet avant de commencer tout programme d exercice et tout particuli rement si l utilisateur a des ant c dents familiaux d hypertension ou de troubles cardiaques s il a plus de 45 ans s il fume s il a du cholest rol s il est ob se ou n a pas fait d exercice r guli rement depuis un an Si pendant l utilisation de l appareil l utilisateur ressent un malaise des vertiges des douleurs ou des difficult s respirer il doit s arr ter imm diatement 5 1 GETTING STARTED 1 1 IMPORTANT SAFETY INSTRUCTIONS Read all instructions before using the treadmill DANGER To reduce the risk of electrical shock always unplug this Life Fitness product before cleaning or attempting any maintenance activity WARNING To reduce the risk of burns fire electric shock or injury it is impera tive to connect each product to a properly grounded electrical outlet WARNING Keep the area six feet two meters by three feet one meter behind the treadmill clear of any obstructions including walls furniture and other equipment WARNING Be sure the emergency stop lanyard is clipped to the user and in prop er position on the treadmill before beginning any workout To disconnect turn power OFF at the ON OFF switch then remove plug from electrical outlet Never operate a Life Fitness product if it has a damaged power cord or electrical plug
34. e rate at 65 percent of the theoretical maximum CARDIO is a higher intensity workout for more fit users emphasizing cardiovascular benefits and maximum fat burning The user wears a heart rate chest strap or grasps the LifepulseTM sensors continuously The program adjusts the intensity level based on the actual heart rate to maintain the rate at 80 percent of the theoretical maximum FITNESS TESTS LIFE FITNESS FIT TEST measures cardiovascular fitness and can be used to monitor improvements and endurance every 4 6 weeks ADDITIONAL FITNESS TESTS are similar to the FIT TEST workout except that these pro grams are based upon specific predefined protocols The available tests are ARMY PHYSICAL FITNESS TEST PFT U S MILITARY NAVY PHYSICAL READINESS TEST PRT U S MILITARY MARINES PHYSICAL FITNESS TEST PFT U S MILITARY AIR FORCE FITNESS TEST PRT U S MILITARY GERKIN PROTOCOL INTERNATIONAL ASSOCIATION OF FIRE FIGHTERS PHYSICAL EFFICIENCY BATTERY PEB U S FEDERAL LAW ENFORCEMENT 4 2 USING THE WORKOUTS Select a workout using the Workout Selection or Go System Quick Start keys The following chart lists the steps for setting up each workout Use the NUMERIC keypad to enter the values when prompted by the MESSAGE CENTER or use TIME INCLINE or SPEED ARROW keys to scroll to desired values displayed on the MESSAGE CENTER Press ENTER to confirm each selection Th
35. eadmill accelerates to the jog speed and the incline increases until the user reaches the target heart rate goal of 85 percent of the theoretical maximum HRmax That target rate is maintained for a stabilizing period Then the incline is reduced to 0 percent and the treadmill slows to the walk speed When the heart rate falls to the 65 percent of HRmax goal it is maintained there for a stabilizing period The program repeats the alternating of speeds and incline levels continuing this pattern throughout the dura tion If the user does not reach a heart rate goal after five minutes the MESSAGE CENTER displays a prompt to increase or decrease speed depending on whether the workout is in a hill or valley phase The program does not proceed to a new heart rate goal until the user reaches the cur rent goal Cool Down 118 BPM 65 HRmax 118 BPM 65 HRmax 118 BPM Jog Speed Walk Speed Jog Speed Walk Speed Jog Speed Walk Speed Jog Speed Walk Speed Jog Speed Walk Speed Jog Speed Walk Speed User Example 40 year old 153 recommended BPM 85 percent of theoretical maximum HR max EXTREME HEART RATE Workout Profile 85 HRmax Stabilizing Period Stabilizing Period Stabilizing Period Stabilizing Period Stabilizing Period Stabilizing Period 153 BPM 85 HRmax 153 BPM 85 HRmax 153 BPM Warm up 118 BPM 29 Defined by the American College of Sports Medicine s
36. ese entered values can be changed during all workouts except for those found under the FIT TEST key 20 Target Heart Rate THR is a percentage of the theoretical maximum HRmax For example a 40 year old user s recommend ed THR for the FAT BURN workout is 117 The FAT BURN workout targets 65 percent of the maximum so the equation would be 220 40 65 117 LIFE FITNESS TREADMILL WORKOUT SETUP STEPS GO SYSTEM QUICK START Press WALK JOG or RUN Begin workout MANUAL Press MANUAL Enter weight Enter time Enter incline Enter speed Begin workout RANDOM Press RANDOM Enter weight Enter time Enter level Enter speed Begin workout FAT BURN Press FAT BURN Enter weight Enter time Enter age Enter THR Enter speed Begin workout CARDIO Press CARDIO Enter weight Enter time Enter age Enter THR Enter speed Begin workout HILL Press HILL Enter weight Enter time Enter level Enter speed Begin workout PERSONAL TRAINER WORKOUTS Press PERSONAL TRAINER repeatedly until the desired workout appears press ENTER Select the desired workout number from 1 to 6 press ENTER Begin workout DISTANCE GOAL Press PERSONAL TRAINER repeatedly until DISTANCE GOAL appears press ENTER Enter weight Enter distance Enter incline Enter speed Begin workout CALORIES GOAL Press PERSONAL TRAINER repeatedly until CALORIES GOAL appears press ENTER Enter weight Enter calories Enter incline Enter speed Begin workout
37. ets in front of the treadmill A 12 To plug the power cord into an outlet in rear of the treadmill use Hole Pattern 2 for outlets locat ed at the rear of the machine WARNING Make sure that there is a 6 foot clearance behind the treadmill WARNING Insure that the power cord A does not contact the striding belt or get pinched between the frame C lift arm B or the wheel failure to follow this warning may result in serious injury AVERTISSEMENT S assurer que le cordon d alimentation n entre pas en contact avec le tapis et ne soit pas pinc entre le cadre le bras de levage ou la roue Le non respect de cet avertissement peut provoquer de graves blessures NOTE When using Pattern 1 it is extremely important to route the power cord BETWEEN the lift frame and the main frame 13 2 THE DISPLAY CONSOLE 2 1 DISPLAY CONSOLE OVERVIEW The computerized display console on the treadmill 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 A WORKOUT PROFILE WINDOW During a workout variations in incline simulate interval hills and valleys They appear as rows of lights stacked in columns The height of each col umn of lights corresponds to the percentage of incline or level of difficulty across a workout profile The left most column of lights
38. f HRmax the hill continues for one minute When the minute expires the level decreases into a valley Once the user s heart rate falls to 65 percent of HRmax the valley continues for one minute Then the next hill begins with its corresponding heart rate goal After the user completes the third hill valley pair the program returns to the first hill and repeats the cycle as long as the duration allows At the end of the duration the workout goes into a cool down phase If the heart rate goes above the theoretical maximum for more then 45 seconds the treadmill automatically goes into pause mode If the user does not reach a heart rate goal after five minutes the MESSAGE CENTER displays a prompt to increase or decrease speed depending on whether the workout is in a hill or valley phase The program does not proceed to a new heart rate goal until the user reaches the current goal 117 BPM 85 THR 65 HRmax 70 HRmax 75 HRmax HEART RATE HILL Workout Profile 80 HRmax Hill Hill Hill Valley Valley Valley 65 HRmax 65 HRmax 65 HRmax 117 BPM 117 BPM 117 BPM 127 BPM 135 BPM User Example 80 40 year old 144 recommended BPM percent of theoretical maximum HR max 144 BPM 27 Defined by the American College of Sports Medicine s Guidelines for Exercise Testing and Prescription as equal to 220 minus an individual s age Target Heart Rate THR is a percentage of the theoretical maximum H
39. f a workout has not been created for that number the MESSAGE CENTER simply scrolls to the next number If a workout has been been created for the selected number the MESSAGE CENTER displays successive prompts to enter the weight and choose a speed After these entries are provided the workout begins 2 DISTANCE GOAL This workout is designed to build endurance The objective is to cover a certain distance in miles Once the objective is met the workout automatically goes into a cool down phase and ends afterward 3 CALORIES GOAL This workout is designed to promote weight loss and weight control The objective is to burn a certain number of calories in the selected time duration Once the objective is met the workout automatically goes into a cool down phase and ends afterward NOTE When a user sets this goal with the TIME ARROW keys the console displays the values in 10 mile increments 4 TIME IN ZONE GOAL The Time in Zone Goal program a feature of Heart Rate Zone Training enhances FAT BURN and CARDIO workouts by setting a duration for staying within the target zone as the workout goal Once the duration objective is met the workout goes into a cool down phase 5 SPORT TRAININGTM This distance goal workout is designed for runners training for races The program creates realistic terrains by setting different incline levels throughout the course Incline grades depend on the diffi culty levels selected during the worko
40. he MY WORKOUT key 3 The MESSAGE CENTER displays the prompt SELECT LETTER USING INCLINE ARROW KEYS AND CHANGE LETTERS USING SPEED ARROW KEYS The workout name appears in the MESSAGE CENTER with the first letter blinking Scroll to the desired letter or number using the SPEED ARROW keys When the desired character appears press the UP INCLINE ARROW key to move to the next letter Repeat this step for all characters 4 Press ENTER to save the new name The MESSAGE CENTER displays USER NAME SAVED To exit this mode without saving the name change press the CLEAR key TIP The User Statistics feature which stores workout statistics identifies each stored workout as a User Name By factory default the workouts are stored under the names WORKOUT 1 through WORKOUT 7 It may be desirable to assign user names to the workouts See Section 5 titled User Menu for more information 25 PERSONAL TRAINER 1 CUSTOM WORKOUTS The treadmill console stores up to six custom workouts For information on creating these work outs see the topic titled Programming Custom Workouts in Section 5 titled User Menu To use custom workouts press the PERSONAL TRAINER key repeatedly until the MESSAGE CENTER displays PERSONAL TRAINER WORKOUTS Then press ENTER The MESSAGE CENTER displays a prompt to select a custom workout number ranging from 1 to 6 Using the ARROW keys or the NUMERIC keypad select the number and press ENTER I
41. he desired test Then press ENTER If the selected test is either the NAVY or MARINES test the MESSAGE CENTER displays a question as to whether the test is taking place below a certain altitude For the NAVY test the altitude is 5 000 feet above sea level and for the MARINES test the altitude is 4 500 feet above sea level Using the ARROW KEYS select the answer ABOVE 5 000 FEET NAVY ABOVE 4 500 FEET MARINES or BELOW 5 000 FEET NAVY BELOW 4 500 FEET MARINES by toggling between these words displayed in the MESSAGE CENTER Press Enter At the MESSAGE CENTER prompts enter the weight age gender and desired speed using the ARROW keys or the NUMERIC keypad Press ENTER after each entry Then begin the workout To ensure an accurate test score do not change these entries once the workout begins For all FITNESS TESTS except GERKIN after the distance goal is reached the workout program goes into a cool down The duration of this phase depends on the amount of time taken to complete the test For less than five minutes the cool down is one minute For five to 15 minutes the cool down is three minutes For longer times the cool down is five minutes The user can abort the cool down by pressing the STOP button or the CLEAR key After the cool down is aborted or completed the MESSAGE CENTER displays the finishing time and a point score for the PEB Army and Marines tests or a qualititative score such as EXCELLENT
42. llowing steps to change settings for a stored workout or to change a workout name 1 Press the MY WORKOUTS key 2 Scroll through the user names displayed in the MESSAGE CENTER by repeatedly pressing the MY WORKOUTS key 3 When the desired name appears press and hold the ENTER key until the console beeps twice 4 The MESSAGE CENTER displays the prompt PRESS FIT TEST KEY TO REPRO GRAM WORKOUT OR PRESS MY WORKOUT KEY TO EDIT YOUR NAME At this prompt change the workout settings or change the workout name 24 TO CHANGE SETTINGS FOR A STORED WORKOUT 1 Follow steps 1 through 4 under Editing Settings For Workouts Saved Under My Workouts 2 Press the FIT TEST key 3 The MESSAGE CENTER displays a prompt REPROGRAM WORKOUT MODE SELECT WORKOUT NOW Scroll through the workouts displayed in the MESSAGE CENTER by repeatedly pressing the FIT TEST key When the desired workout appears press ENTER 4 Enter setup information as prompted by the MESSAGE CENTER Use the ARROW keys to adjust displayed values or use the numeric keypad and press ENTER to con firm the desired value Once all information is entered the MESSAGE CENTER dis plays WORKOUT SAVED To exit the reprogramming mode at any time without saving the workout changes press the CLEAR key twice TO CHANGE A WORKOUT NAME OR USER NAME 1 Follow steps 1 through 4 under Editing Settings For Workouts Saved Under My Workouts 2 Press t
43. mber or special charac ter Use the INCLINE ARROW keys to move forward or backward throughout the message or insert spaces one character at a time The current character will blink until the position is moved with the INCLINE ARROW keys SAVING A START MESSAGE To save the START MESSAGE press ENTER MESSAGE SAVED will appear in the message center confirming the message has been saved To exit the start message setup without saving press the clear key twice MESSAGE NOT SAVED will appear in the message center confirm ing the message has not been saved ERASING A START MESSAGE After entering My Configuration scroll to the START MESSAGE SETUP option and press ENTER Press enter to enter the current START MESSAGE Press the COOL DOWN key to erase the current START MESSAGE MESSAGE ERASED will appear in the message center stating the message has been erased 38 5 3 USER MENU SETTINGS SETTING DEFAULT RANGE DESCRIPTION VALUE USER STATISTICS Mode displays accumulated statistics of up to seven different users Select User Use SELECT ARROW keys to select 1 of 7 users MY WORKOUTS 1 7 My Workouts X Press ENTER to access accumulated statistics of the selected user Statistics MILES XXXX XX Total accumulated distance displayed in miles and percentage of miles CALS XXXXXXX Total accumulated workout calories TIME XXXX XX Total accumulated workout time displayed in hours minutes
44. ness Placer ce produit de mani re ce que l utilisateur puisse acc der la fiche du cordon d ali mentation Tenir le cordon d alimentation l cart de toute surface chauff e Ne pas tirer l appareil par le cordon d alimentation ne pas utiliser le cordon comme poign e Ne pas faire passer le cordon sur le sol sous le tapis roulant ni le long de l appareil Se reporter la section 1 2 pour la disposition ad quate du cordon d alimentation Si le cordon d alimentation lectrique est endommag il doit tre remplac par le fabricant par un r parateur agr ou par une personne qualifi e afin d viter tout danger Ne pas utiliser ce produit dans des salles o des vaporisateurs a rosols sont employ s ou bien o de l oxyg ne est administr Ces substances cr ent des risques de combustion et d explosion Les instructions de la console doivent toujours tre suivies pour obtenir un fonctionnement correct Une surveillance troite est n cessaire si l appareil est utilis pr s d enfants ou de person nes invalides ou handicap es Ne pas utiliser ce produit l ext rieur pr s d une piscine ou dans des endroits tr s humides Ne jamais faire fonctionner d appareil Life Fitness dont les orifices d a ration seraient blo qu s Les garder exempts de peluches de cheveux ou de toute obstruction 8 Ne jamais rien ins rer dans les ouvertures de cet appareil Si un o
45. nge 0 5 12 0 MPH 0 8 20 KPH in 0 1 increments Elevation range 0 15 in 0 1 increments Drive train AC motor with MagnaDrive motor controller Motor type Variable Speed AC Motor size 4 0 HP continuous duty Power requirements 120 volt 15 amp U S See Electrical Requirements for requirements outside the United States Rollers 3 5 inch 9 centimeter diameter precision crowned front and back Striding Belt 60 Length x 20 Width 152 cm Length x 51 cm Width pre lubricated multi ply Deck type 3 4 medium density reversible fiberboard Shock Absorbtion System Patented FlexDeck Shock Absorption System with LifepringsTM ErgoTM Front Handrail Ergonomically shaped overmolded elastomeric grips Side handrails 26 66 cm long flared cantilevered overmolded elastomeric grips Stop systems Red and Yellow magnetic lanyard emergency stop system SmartStopTM and Session Stop Push Switch raised and prominently positioned Workouts Fat Burn Cardio Hill Random Manual Custom 6 customizable work outs Life Fitness Fit Test Army PFT Navy PRT Air Force PRT Marines PFT Gerkin Physical Efficiency Battery PEB Sport TrainingTM 5K 10K and Time Calories Goal Distance Goal Time in Zone Goal Heart Rate HillTM Heart Rate IntervalTM Extreme Heart RateTM My Workouts 7 pre set workouts Levels 20 Hill Random 5K and 10K workouts Heart rate monitoring systems Patented Lifepulse digital contact heart
46. ning for several minutes to be sure that the tracking is stabilized NOTE Do not exceed one full turn of the adjusting screws in either direction If after one full turn the belt does not track properly contact Customer Support Services The phone numbers are listed in Section 6 6 titled How to Obtain Product Service 11 SERVICE ACCESS PORT The two interchangeable type RJ45 networking ports A are located on the back of the display console These network ports located behind the display console rear access door allow for console software updates POWER CORD ROUTING The power cord can be run straight from the treadmill shortened and exited out the user front left side or run under the frame using the power cord clips and exited out the user right rear side of the treadmill For efficient cord management the following routing options are recommended With the power cord unplugged insert the clips in the appropriate holes See the illustration below Use Hole Pattern 1 or 2 to locate the clips and secure the power cord with the clips taking up any slack between clips NOTE It may be necessary to tip the treadmill to route the power cord properly To plug the power cord into an outlet in front of the treadmill use Hole Pattern 1 for outlets located at the front of the machine NOTE To accomodate treadmill incline at least two feet 24 of power cord is required between the outlet and the last power cord clip for outl
47. o the length of each interval equals the selected duration divided by 30 Each interval is identified by the time at which it occurs during the workout If Speed Incline is selected the MESSAGE CENTER displays each interval identified as the time at which the interval occurs For each displayed interval enter a speed using the SPEED ARROW keys and or enter an incline grade using the INCLINE ARROW keys Press Enter to confirm each selection After values are selected for all 30 intervals the MESSAGE CENTER displays the statement CUSTOM WORKOUT COMPLETED followed by a prompt to create a workout for the next number If Target Heart Rate is selected the MESSAGE CENTER displays each interval identified as a numeral from 1 to 30 For each displayed interval enter a target heart rate using the ARROW keys Press Enter to confirm each selection After values are selected for all 30 intervals the MESSAGE CENTER displays the statement CUSTOM WORKOUT COMPLETED followed by a prompt to create a workout for the next number USING THE START MESSAGE SETUP This configuration allows for a custom start up message to be displayed before the default Select Workout or Press Quick Start message The custom message can contain up to 52 characters 37 CREATING CHANGING A START MESSAGE After entering My Configuration scroll to the START MESSAGE SETUP option and press ENTER Use the SPEED ARROW keys to select an available letter nu
48. one side of the ROLLER must be met with an equal and opposite adjustment D to the other side of the ROLLER to maintain an ideal belt tension at the pivot point TRACKING CENTERING A STRIDING BELT Two people are needed to perform this procedure 1 Locate the two access holes to the belt tensioning bolts on each of the rear roller guards 2 One person stands on the side rails of the treadmill and straddles the belt This person presses the MANUAL workout and sets the belt speed to 2 5 MPH 4 0 KPH 3 If the striding belt has moved to the right the second person turns the right tension bolt a quarter turn clockwise and then turns the left tension bolt a quarter turn counter clockwise to make the striding belt track back to the center of the roller If the striding belt has moved to the left turn the left tension bolt a quarter turn clockwise and then turn the right tension bolt a quarter turn counter clockwise to make the striding belt track back to the center of the roller 4 Repeat the adjustments until the striding belt appears centered Allow the machine to contin ue running for several minutes at 4 0 MPH 6 4 KPH to observe if tracking remains stabilized NOTE Do not exceed one full turn of the adjusting screws in either direction If after one full turn the belt does not track properly contact Customer Support Services The phone numbers are listed in Section 6 6 titled How to Obtain Product Service 46 TENSIONING AN
49. only changed by the user NOTE Change the target heart rate at any time by using the NUMERIC KEYPAD HILL The Life Fitness patented HILL workout offers a variety of configurations for interval training Intervals are periods of intense cardiovascular exercise separated by regular periods of lower intensity exer cise The WORKOUT PROFILE window represents these high and low intervals as columns of illumi nated LEDs which together have the appearance of hills and valleys The computerized interval training workout has been scientifically demonstrated to promote greater cardiorespiratory improve ment than steady pace training The HILL workout goes through four phases each marked by different intensity levels The WORK OUT PROFILE window displays the progress of these phases As noted in the descriptions below the heart rate should be measured at two stages in the workout to gauge its effectiveness Wear the chest strap or continuously grip the LifepulseTM handles The MESSAGE CENTER does not display a request for a heart rate measurement as it does with CARDIO FAT BURN and the HEART RATE ZONE TRAINING programs 1 Warm up is a phase of low gradually rising resistance which brings the heart rate into the lower end of the target zone and increases respiration and blood flow to working muscles 2 Plateau increases the intensity slightly and keeps it steady to bring the heart rate to the low end of the target zone Check the heart rate a
50. onsole design includes a built in reading rack A allowing a book or magazine to be supported during the workout Also included in the display console are three built in accesso ry trays B Two side trays to accomodate large items such as water bottles and one center tray for smaller items such as personal media devices A B 16 3 HEART RATE ZONE TRAINING EXERCISE 3 1 WHY HEART RATE ZONE TRAINING EXERCISE 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 Life Fitness Heart Rate Zone Training approach to exercise Zone Training identifies an exerciser s ideal heart rate range or zone for burning fat or increasing cardiovascular fitness The zone is a percentage of the theoretical maximum HRmax and its value depends on the workout The Life Fitness Treadmill features five exclu sive workouts designed to take full advantage of the benefits of Heart Rate Zone Training exer cise FAT BURN HEART RATE HILLTM EXTREME HEART RATETM CARDIO HEART RATE INTERVALTM Each workout offers different benefits as discussed in Section 4 titled The Workouts NOTE Consulting a fitness trainer is recommended for defining specific fitness goals and designing a workout program To change the target heart rate during a workout simply enter a new target heart rate using the N
51. orrectly adjusted for proper operation An unbalanced unit may cause striding belt misalignment A bubble level is recommended to ensure proper leveling POWER SWITCH Located on the front panel at the base of the treadmill the ON OFF switch has two positions I one for ON and 0 zero for OFF CENTERING THE BELT After installing and levelling the treadmill check the belt to ensure that it is tracking properly First plug the power cord into an appropriate outlet See Electrical Requirements at the beginning of this section for details Then turn the treadmill ON Have one person stand on the platforms on either side of the treadmill frame Do not stand on the belt at this time Press the QUICK START key and increase the speed to 4 0 miles per hour MPH or 6 4 kilometers per hour KPH using the SPEED UP arrow If the striding belt moves to the right while it is running have a second person turn the right tension bolt a quarter turn clockwise and then turn the left tension bolt A a quarter turn counter clockwise See the illustration below This action sets the striding belt tracking back to center of the roller If the striding belt moves to the left turn the left tension bolt a quarter turn clockwise and then turn the right tension bolt a quarter turn counter clockwise to start the striding belt tracking back to center of roller Repeat these adjustments until striding belt appears centered Allow the belt to continue run
52. ort Services Contact Life Fitness Customer Support Services Contact Life Fitness Customer Support Services Contact Life Fitness Customer Support Services See Section 6 6 How to Obtain Product Service for contact information 45 Malfunction Heart rate reading is erratic or absent entirely Abnormally elevated heart rate readings Probable Cause Chest strap transmitter electrodes are not wet enough to pick up accurate heart rate readings Chest strap transmitter electrodes are not laying flat against the skin Chest strap transmitter needs cleaning Chest strap transmitter is not with in 3 feet one meter of the heart rate receiver Chest strap battery is depleted Electromagnetic interference from television sets and or antennas Electromagnetic interference from cell phones Electromagnetic interference from CD players Electromagnetic interference from computers Electromagnetic interference from cars Electromagnetic interference from high voltage power lines Electromagnetic interference from motor driven exercise equipment Electromagnetic interference from another heart rate transmitter with in three feet one meter Corrective Action Wet the chest strap transmitter electrodes see section 3 2 Ensure the chest strap transmitter electrodes are laying flat against the skin see section 3 2 Wash the chest strap transmitter with mild soap and water
53. r reculons sur le tapis roulant S il est n cessaire d immobiliser le tapis roulant r gler l afficheur sur SELECT WORKOUT S LECTIONNER EXERCICE Appuyer deux fois sur la touche REMISE Z RO si l af ficheur n en est pas d j ce point Maintenir ensuite la touche SPEED DOWN RALEN TISSEMENT enfonc e et appuyer sur la touche PAUSE L appareil affiche d sormais IMMOBILIZED Immobilis Il ne peut alors plus fonctionner Le moteur principal et le moteur en ligne et le cireur sont d sactiv s Car le moteur principal et la pente sont d sac tiv s Le tapis roulant restera immobilis m me s il est r initialis mis hors tension puis remis sous tension etc Le mode de fonctionnement normal ne peut tre r tabli qu au moyen de la m me s quence de touches maintenir la touche SPEED DOWN RALEN TISSEMENT enfonc e et appuyer sur PAUSE L appareil affichera SELECT WORKOUT S LECTIONNER EXERCICE nouveau Cet appareil ne doit tre employ que pour l usage auquel il est destin conform ment aux directives du manuel Ne pas utiliser d accessoires qui ne sont pas recommand s par le fabricant CONSERVER CES INSTRUCTIONS POUR TOUT USAGE ULT RIEUR 9 1 2 SETUP Read the Operation Manual before setting up the Life Fitness Treadmill Place the treadmill where it will be used before beginning the setup procedure ELECTRICAL POWER REQUIREMENTS The Life Fitness Treadmill requires a non dedicated electric
54. r console and motor controller CONSOLE VER XX X Displays software version for the console board MOTOR VER XX X Displays software version for the motor controller board 39 6 SERVICE AND TECHNICAL DATA 6 1 PREVENTIVE MAINTENANCE TIPS The Life Fitness Treadmill is backed by the engineering excellence and reliability of Life Fitness and is one of the most rugged and trouble free pieces of exercise equipment on the market today Life Fitness Treadmills are among the most popular of aerobic trainers NOTE Safety of the equipment can be maintained only if the equipment is examined regularly for damage or wear Keep the equipment out of use until defective parts are repaired or replaced Pay special attention to parts that are subject to wear as outlined below REMARQUE pour conserver un mat riel s r il convient de l inspecter r guli rement afin de d celer tout signe d usure ou d endommagement N utilisez pas l appareil tant que les pi ces d fectueuses n ont pas t r par es ou remplac es Portez une attention toute particuli re aux pi ces qui s usent comme indiqu ci dessous The following preventive maintenance tips will keep the Life Fitness Treadmill operating at peak performance Clean the display console and all exterior surfaces regularly with mild soap and water or a mild household cleaner Use only a soft cotton cloth Apply cleaner to the cotton cloth and before cleaning DO NOT use ammonia or
55. rate and Polar telemetry com patible heart rate monitoring system Console displays Elapsed time total distance total calories burned Watts METS calories burned per hour speed incline heart rate distance climbed time in zone and Profile Window Ports 2 Type RJ45 interchangeable PHYSICAL DIMENSIONS Length 83 inches 211 centimeters Width 37 inches 94 centimeters Height 63 5 inches 161 centimeters Weight 431 pounds 195 kilograms Step Up Height 11 28 centimeters SHIPPING DIMENSIONS Length 86 25 inches 219 centimeters Width 42 5 inches 108 centimeters Height 26 5 inches 67 centimeters Weight 506 pounds 230 kilograms 49 50 Life Fitness World Headquarters 5100 North River Road Schiller Park IL 60176 M051 00K60 A061
56. represents the current incline or level B MESSAGE CENTER This window displays step by step instructions for setting up a work out During a workout it displays calories distance time incline speed and heart rate Additionally the MESSAGE CENTER displays calories per hour METS Watts pace in min utes per mile kilometer and distance climbed if enabled to do so in User Menu See Section 5 1 titled Entering and Using the User Menu 14 C TIME INCLINE and SPEED ARROW keys Press these keys to increase or decrease the workout time the incline of the treadmill deck or the striding belt speed respectively The MES SAGE CENTER displays the input data in sections located just above the keys Additionally any of these keys may be pressed to set up a workout or to change User Menu settings D NUMERIC keypad Use NUMERIC keys to enter exercise time difficulty level belt speed weight distance goal selection gender and target heart rate CLEAR key Press this key once to clear data not yet entered Press it twice in succession while programming to reset the treadmill and restart the programming sequence ENTER key Press this key to confirm entries of workout setup values as displayed in the MESSAGE CENTER E WORKOUT SELECTION keys Press any of these keys to select the program identified on the given key s label These programs include FAT BURN CARDIO HILL RANDOM MANUAL ZONE TRAINING FITNESS TESTS P
57. rkout is designed to maintain a user s heart rate at 65 percent of the theoretical maximum HRmax for optimal results Throughout the workout the user wears a chest strap or grasps the LifepulseTM sensors If the user is not wearing a chest strap the WORKOUT PROFILE WINDOW displays a heart shape and the MESSAGE CENTER displays a prompt to grasp the sensors The console continuously monitors and displays the heart rate adjusting the intensity level of the treadmill to reach and maintain the target This system eliminates over and under training and it maximizes the aerobic benefits of exercise by using the body s fat stores for fuel NOTE The intensity level is changed by incline Speed can be only changed by the user 22 Defined by the American College of Sports Medicine s Guidelines for Exercise Testing and Prescription as equal to 220 minus an individual s age Target Heart Rate THR is a percentage of the theoretical maximum HRmax For example a 40 year old user s rec ommended THR for the FAT BURN workout is 117 or 65 percent of the maximum so the equation would be 220 40 65 117 CARDIO The CARDIO workout is virtually identical to FAT BURN however the target heart rate is calcu lated at 80 percent of the theoretical maximum HRmax The higher target promotes cardio vascular improvement by placing a heavier workload on the heart muscle NOTE The intensity level is changed by incline Speed can be
58. s feature To access statistics for a specific stored workout press the MY WORKOUTS key repeatedly until the name of that stored workout appears in the MESSAGE CENTER Then press ENTER When the desired name appears press ENTER Use the TIME ARROW keys to scroll backward and forward through the statistics If the value for any sta tistical item is greater than the listed maximum the MESSAGE CENTER displays dashes To clear statistics to zero Press the SPEED UP ARROW key The MESSAGE CENTER displays PRESS SPEED DOWN ARROW KEY TO CLEAR STATS Press the SPEED DOWN ARROW key The statistics are cleared and the MESSAGE CENTER displays STATS CLEAR If any other key is pressed after the SPEED UP ARROW is pressed the console cancels the clearing of the statistics To re activate the clear ing process press the SPEED UP ARROW key again MY CONFIGURATION The values for the settings can be adjusted and saved Cycle through the settings using the TIME ARROW keys Use the INCLINE or SPEED ARROW keys to change the settings Any adjustments are saved auto matically Revert a setting back to its factory default value by pressing the COOL DOWN key SOFTWARE VERSION NUMBERS Use any of the UP and DOWN ARROW keys to toggle between displays of the current software version for the console and for the Motor Controller The MESSAGE CENTER displays the Console Software Version number as CONSOLE VER XX X where xx x is the version number For the
59. sible through the PERSONAL TRAINER workouts key 19 Defined by the American College of Sports Medicine s Guidelines for Exercise Testing and Prescription as equal to 220 minus an individual s age Target Heart Rate THR is a percentage of the theoretical maximum HRmax A 40 year old user s recommended THR for the HEART RATE HILL workout is 144 or 80 percent of the maximum so the equation would be 220 40 80 144 ZONE TRAINING Zone Training workouts target specific ranges or zones for maintaining a heart rate to achieve maximum exercise results HEART RATE HILLTM takes the user through three different hills based on the target heart rate The user wears a heart rate chest strap or grasps the LifepulseTM sensors continuously HEART RATE INTERVALTM alternates between a hill and a valley based on the target heart rate The user wears a heart rate chest strap or grasps the LifepulseTM sensors continuously EXTREME HEART RATE TM is an intense workout for more experienced users It is designed to get the heart rate up and down as quickly as possible The user wears a heart rate chest strap or grasps the LifepulseTM sensors continuously FAT BURN is a low intensity workout for burning the body s fat reserves The user wears a heart rate chest strap or grasps the LifepulseTM sensors continuously The program adjusts the intensity level through changing the incline elevation based on the actual heart rate to maintain th
60. t 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 its most accurate heart rate reading when the electrodes are in direct contact with bare skin However it will function with a slightly less accurate heart rate reading 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 re moisten them During the setup of a heart rate zone training workout the user will be required to enter a start up speed If a heart rate chest strap is not detected the maximum allowable speed is 4 5 mph If a heart rate chest strap is detected the maximum speed is 12 mph A A 18 4 THE WORKOUTS 4 1 WORKOUT OVERVIEWS The following workouts are preprogrammed for the Life Fitness Treadmill GO SYSTEM QUICK START is the fastest way to begin exercising After the WALK JOG or RUN key is pressed a MANUAL workout begins immediately at the pre programmed speed for the respective key pressed While in this MANUAL workout the user m
61. t Services Inspect power connection at wall outlet for proper contact 42 See Section 6 6 How to Obtain Product Service for contact information Malfunction Striding Belt slips off center Maximum speed is reduced Rubbing sound from underneath machine Display does not illuminate when machine is powered on Probable Cause Uneven floor surface User is pushing striding belt This occurs when the runner is running faster than the striding belt will travel with the result of the striding belt being pushed with the runner s feet User is stalling striding belt This will occur with heavier users at lower striding belt speeds The striding belt will stall if the user is traveling slower than the strid ing belt speed Striding belt deck malfunction The deck laminate worn through or the underside of striding belt glazed over hard glossy Insufficient power source Foreign objects may be stuck underneath the machine Tinsel is installed incorrectly Insufficient power source Loose 10 pin connection at display console or wax lift control board Corrective Action Check levelers and level tread mill Check striding belt amp re tension as necessary Refer to Section 6 5 How to Adjust and Tension the Striding Belt Instruct users not to push striding belt in either direction Replace belt and deck Plug treadmill into a 15 amp cir cuit Inspect underneath s
62. t the end of this phase 3 Interval Training is a series of increasingly steeper hills alternating with valleys or stints of recovery The heart rate should rise to the high end of the target zone Check the heart rate at the end of this phase 4 Cool down is a low intensity phase that allows the body to begin removing lactic acid and other exercise by products which build up in muscles and contribute to soreness 23 Defined by the American College of Sports Medicine s Guidelines for Exercise Testing and Prescription as equal to 220 minus an individual s age Target Heart Rate THR is a percentage of the theoretical maximum HRmax A 40 year old user s recommended THR for the CARDIO workout is 144 or 80 percent of the maximum so the equation would be 220 40 80 144 Each column as seen in the WORKOUT PROFILE WINDOW and the chart above represents one interval The overall duration of the workout determines the length of each interval Each workout is made up of 20 intervals so the duration of each interval is equal to the duration of the entire workout divided by 20 1 to 9 minutes A workout with a duration of less than 10 minutes is insufficient for the HILL program to complete all four phases adequately The program therefore condenses a workout of this duration at various stages 10 to 19 minutes The interval durations initially are set at 30 seconds for a 10 minute workout For every minute over 10 each in
63. ter speed Begin workout MARINES PFT Press FIT TEST repeatedly until MARINES PFT appears press ENTER Enter YES or NO to question ELEVATION LESS THAN 4500 FEET ABOVE SEA LEVEL Enter weight Enter gender Enter speed Begin workout AIR FORCE PFT Press FIT TEST repeatedly until AIR FORCE PRT appears press ENTER Enter weight Enter age Enter gender Enter speed Begin workout GERKIN PROTOCOL Press FIT TEST repeatedly until GERKIN PROTOCOL appears press ENTER Enter weight Enter age Enter THR Begin workout PEB TEST Press FIT TEST repeatedly until PEB TEST appears press ENTER Enter weight Enter age Enter gender Enter speed Begin workout MY WORKOUTS Press MY WORKOUTS Select workout name Program workout or press Enter to begin workout Target Heart Rate THR is a percentage of the theoretical maximum HRmax For example a 40 year old user s recommend ed THR for the FAT BURN workout is 117 The FAT BURN workout targets 65 percent of the maximum so the equation would be 220 40 65 117 This workout requires the user to wear the telemetry chest strap or grasp the LifepulseTM sensors 21 4 3 WORKOUT DESCRIPTIONS GO SYSTEM QUICK START GO SYSTEM QUICK START is the fastest way to begin exercising After the WALK JOG or RUN key is pressed a MANUAL workout begins immediately at the pre programmed speed for the respective key pressed For accurate caloric expenditure enter weight using the ENTER WE
64. terval increases by three seconds A 15 minute workout consists of 20 intervals at 45 seconds each 20 to 99 minutes All intervals last 60 seconds If the user adds minutes to the pre set duration while the workout is in progress the program adds hills and valleys that are identical to the first eight intervals of the Interval Training phase This pattern repeats until the workout is completed MY WORKOUTS The my workouts feature on this treadmill makes it possible to pre set up to seven workouts with personal setup information such as age and desired speed and then store the workouts in the console memory These workouts are accessed with the MY WORKOUTS key Any workout can be pre set and stored including FAT BURN CARDIO HEART RATE HILL HEART RATE INTERVAL EXTREME HR 5K SPORT TRAINING 10K SPORT TRAINING TIME SPORT TRAINING HILL RANDOM and MANUAL USING A WORKOUT SAVED UNDER MY WORKOUTS Press the my workouts key Scroll through the names displayed in the MESSAGE CENTER either by pressing the my workouts key or by pressing the ARROW keys When the desired name appears press ENTER The workout then begins All seven workouts are set to the same default manual workout program out of the box By factory default the workouts are stored under the names WORKOUT 1 through WORKOUT 7 See the following section for steps to change workouts stored under MY WORKOUTS EDITING SETTINGS FOR WORKOUTS SAVED UNDER MY WORKOUTS Use the fo
65. to select the FIT TEST option The message center will prompt for a user weight ENTER WEIGHT Use the NUMERIC KEYS or UP DOWN ARROW KEYS to input your weight Press ENTER to accept the weight The message center will next prompt for a user age ENTER AGE Use the NUMERIC KEYS or UP DOWN ARROW KEYS to input your age Press ENTER to accept the age The message center will next prompt for a user gender SELECT GENDER Using the UP DOWN ARROW KEYS select a gender Press ENTER to accept the gender selection The message center will next prompt for a workout level ENTER SPEED 2 4 5 mph Consult the following recommended fit test level chart for an appropriate effort level based on your age gender and activity level Use the NUMERIC KEYS or UP DOWN SPEED ARROW KEYS to enter the cor responding level After the five minute FIT TEST is completed a FIT TEST score will be displayed FIT TEST PROGRAM SUGGESTED EXERTION LEVELS Inactive Active Very Active Treadmill Fit Test Level 2 3 mph 3 4 mph 3 5 4 5 mph 3 2 4 8 kph 4 8 6 4 kph 5 6 7 2 kph NOTE Treadmill will incline to 5 after a one minute warm up Suggested exertion levels should be used as a guideline for setting up the Fit Test program The goal is to elevate the user s heart rate to a level that is between 60 85 of their theoretical maximum heart rate 220 age 30 Within each suggested range these additional guidelines can be used Lower Half of Range Upper H
66. triding belt and machine Remove any debris or objects that may cause inter ference with the treadmill Reposition tinsel on the outside of the striding belt Plug treadmill into a dedicated amp circuit Check all electrical connections for proper attachment Contact Life Fitness Customer Support Services 43 See Section 6 6 How to Obtain Product Service for contact information TROUBLESHOOTING THE TREADMILL CONTINUED TROUBLESHOOTING THE TREADMILL CONTINUED 44 Malfunction Unit resets randomly or pauses Probable Cause Insufficient power source Damaged ground prong on line cord Line cord improperly seated in electrical outlet Emergency stop magnet not engaged Towel or other item may be making contact with stop switch while user is running Towel or other item may be covering the Smart Stop Sensor Stop switch is activated with very light pressure or returns slowly after being pressed Stop switch cable not making proper contact Pinched main wire harness Open ground path Corrective Action Plug treadmill into a 15 amp circuit Replace line cord Inspect power connection at electrical outlet and at machine Internation Only for proper contact Re engage the emergency stop magnet Move all possible obstructions off display console and handlebar Move all possible obstructions off display console and handlebar Contact Life Fitness Customer Supp
67. ual durations as discussed in the HILL workout description When the workout program brings up a new hill the incline per centage changes automatically to match that hill To change levels during a workout use the ARROW keys or the NUMERIC keypad USING INSTAPACETM FEEDBACK The InstaPaceTM Feedback feature enables users to monitor their pace or rate of minutes per mile while running on the treadmill This feature must be enabled in User Menu See Section 5 titled My Configuration for more information The MESSAGE CENTER displays the MPH and pace simultaneously when the user adjusts the treadmill speed with the ARROW KEYS If the user adjusts the speed using the NUMERIC keypad the MESSAGE CENTER dis plays the pace after the treadmill reaches the new speed USING ZEROUTTM SPEED CONTROL If during a workout a user decreases the speed to the minimum and continues to hold the DECREASE SPEED ARROW the speed falls to 0 MPH which is pause mode The minimum speed is 0 5 MPH unless changed in User Menu See section 5 2 titled User Menu Items for more information 34 COOL DOWN Life Fitness unique Cool Down Protocol automatically customizes every cool down based on each user s workout performance Workout performance factors such as speed incline duration and heart rate determine the duration and intensity of the cool down DIMMING The dimming feature controls the brightness of the treadmill console display
68. ut setup A 1 5 percent incline grade which is the baseline level simulates a flat running surface A zero percent grade simulates running downhill Incline durations range between 30 and 60 seconds The course ends when the distance goal is met Two Sport TrainingTM programs are available on the treadmill SPORT TRAININGTM 5K is a 5 kilometer or 3 1 mile course SPORT TRAININGTM 10K is a 10 kilometer or 6 2 mile course SPORT TRAININGTM TIME is a time based training workout 26 ZONE TRAINING Zone Training workouts target specific ranges or zones for maintaining a heart rate to achieve maximum exercise results 1 HEART RATE HILLTM This program combines the standard HILL workout profile with the concept of Heart Rate Zone Training The default target heart rate is calculated as 80 percent of the theoretical maximum HRmax but the user can adjust the target rate during the workout setup All hills and valleys are percentages of HRmax The workout consists of three hills that target three heart rate goals The first hill brings the heart rate to 70 percent of HRmax The second hill increases the rate to 75 percent of HRmax The third hill matches the Target Heart Rate brining the heart rate to 80 percent of HRmax The valley always is defined as 65 percent of HRmax After a standard three minute warm up the workout progresses toward the first hill and heart rate goal Once the user reaches 70 percent o

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