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1. LJ scs 7 QUICK START Tells you how to get right into a workout on your Lifecycle exercise bike Just start pedaling press start and enter an effort level using the numeric keypad SSS ON pu 3 1 Why Heart Rate Zone Training Exercise Research shows that exercising within a specific heart rate is the optimal way to monitor exercise intensity and achieve maximum results That is the idea behind the Life Fitness Heart Rate Zone Training approach to exercise Zone Training takes the guesswork out of working out by identifying specific ranges or zones in which to maintain a specific heart rate to achieve maximum exercise results according to personal goals In short Zone Training exercise all but eliminates under and over training by targetting a heart rate to individual fitness objectives For instance if the primary goal is to burn fat exercise at a level between 60 and 75 of your theoretical maximum heart rate To improve your cardiovascular condition you should work out at 7596 to 8596 of your theoretical maximum heart rate HEART RATE AQ 265 30 M 40 45 50 GO AGE Life Fitness offers two exclusive programs designed to take full advantage of the benefits of Heart Rate Zone Training Fat Burn and Cardio Vary the focus of the exercise activities by switching between the Fat Burn and Cardio programs at any time during a workout or by entering a new target heart rate with th2. workload to maintain press the keys or the numeric keypad while the Watts value is being displayed To display METS press Watts METS key twice Next key in your weight using the keys or the numeric keypad and press ENTER During the Manual program if you wish to enter a METS workload to maintain enter that value using the i keys or the numeric keypad followed by the ENTER key while the METS value is being displayed Pressing the DISPLAY LOCK button while the Watts or METS value is displayed will lock this value in the right hand side display t Factory Setting for Maximum Program Duration is 60 minutes See Optional Settings for the Lifecycle exercise bike section Program Profile Window PROGRAM PROFILE WINDOW Displays a matrix of lights showing your present position and upcoming terrain The higher the column of lights the greater the resistance The left most column of lights represents your current position The remaining columns show the upcoming terrain As your workout progresses the lights move across the screen from right to left In the Fat Burn and Cardio programs a heart shape lk will be displayed in the window when you are required to grasp the Lifepulse sensors A flashing heart will also appear at the conclusion of the Fit Test again prompting you to grasp the Lifepulse sensors The heart rate will be read automatically on telemetry equipped models when wearing an optional heart rate chest strap
3. Rely on it T Corporate Headquarters 10601 West Belmont Avenue Franklin Park Illinois 60131 U S A 847 288 3300 FAX 847 288 3703 800 735 3867 Toll free within the U S and Canada Life Fitness Asia Pacific Ltd Suite 901 Cameron Commercial Center 468 Hennessy Road Causeway Bay HONG KONG Telephone 852 2 575 6262 FAX 852 2 575 6001 Life Fitness Atlantic BV Atlantic Headquarters Columbusstraat 25 3165 AC Rotterdam NETHERLANDS Telephone 31 10 294 5011 FAX 31 10 294 5029 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 Benelux NV Lambrechtshoekenlaan 309 311 B 2170 Antwerpen Merksem BELGIUM Telephone 32 3 644 4488 FAX 32 3 644 2480 Life Fitness Europe GmbH Siemensstrasse 3 85716 Unterschleissheim GERMANY Telephone 49 89 31 77 51 0 FAX 49 89 31 77 51 99 M051 00K20 A016 11 97 International Offices Life Fitness Italia S R L Via Elvas 92 39042 Bressanone BZ ITALY Telephone 39 472 835 470 FAX 39 472 833 150 Life Fitness Latin America 10601 West Belmont Avenue Franklin Park Illinois 60131 U S A Telephone 847 288 3675 FAX 847 288 3762 Life Fitness UK Ltd Queen Adelaide Ely Cambs CB7 4UB UNITED KINGDOM Telephone 44 1 353 666 017 FAX 44 1 353 666 018 e nn D ps Before using this product it is essential that you read this E
4. in Watts or METS Mode are alternately displayed every 5 seconds The alternating display can be locked on any one value by depressing the Display Lock key C Message Center ee n 1 DATA ENTRY ZONE Allows you to enter information required to set up a workout or alter your current exercise program mm START The START key activates the display console after you begin pedaling START and is then inactive for the remainder of the workout i THE ARROW KEYS Use these keys to select all of your workout program F parameters including length of time of your ride age weight gender target heart rate and effort level You can also increase or decrease your effort level at any time by pressing either of the keys or change your target heart rate if you are in the Fat Burn or Cardio programs ENTER Use this key to execute input of any information in which you have ENTER keyed It is not necessary to press ENTER when keying in a new effort level gt NUMERIC KEYS Use these keys to enter your riding time level of difficulty zu and Heart Rate or Fit Test data You can select a workout duration from 1 to 99 minutes You may also enter a different resistance level than your current level a different target heart rate for the Fat Burn and Cardio programs or other data such as age gender or weight via the numeric keypad DISPLAY LOCK
5. Elapsed Time Heart Rate Pedal RPM Calories per hour and Watts and or METS Heart Rate monitoring system LC9500RHR Patented Lifepulse digital heart rate sensors LC9500HR Lifepusle digital heart rate sensors and Polar compatible telemetry heart rate monitoring requires optional heart rate chest strap sold separately PHYSICAL DIMENSIONS LC9500RHR LC9500HR Length 52 inches 132 centimeters 41 inches 104 centimeters Width 25 inches 64 centimeters 23 inches 58 centimeters Height 48 inches 122 centimeters 55 inches 140 centimeters Weight 128 pounds 58 kilograms 95 pounds 36 kilograms Color Medium Grey with Black Accents Dark granite SHIPPING DIMENSIONS LC9500RHR LC9500HR Length 5 inches 145 centimeters 47 inches 119 centimeters Width 29 inches 74 centimeters 23 inches 58 centimeters Height 44 inches 112 centimeters 38 inches 97 centimeters Weight 159 pounds 72 kilograms 116 pounds 52 kilograms a ss
6. State 7 see above the Data Entry Window will display ENGLISH to designate english units To change the default to metric measurement press the 5 key and the system will toggle between english and metric units and display METRIC For more information on the other seven Diagnostic States please refer to the Lifecycle Service Manual available from Life Fitness Customer Support Services See How To Obtain Product Service for information on how they can be reached 2 1 The Display Console The Lifecycle exercise bike s display console is easy to use and it allows you to follow your progress as you ride The on board computer lets you tailor your workouts to your individual fitness capabilities and goals while providing a unique means of measuring your fitness improvement from one workout to the next A B OTOTALCAL MILES or KM O CAL HOUR WATTS JI ogg ee zor HEART RATE CAUTION CONSUIT A PHYSICIAN BEFORE USING ZN we THS EQUIPMENT STOP EXERCISING IF YOU FEEL lt 2 ENTER PAIN FAINT DIZZY OR SHORT OF LIFE FITNESS 1 800 735 3847 ATLANTIC 49 89 31 77 51 0 D 2 2 Display Console Descriptions MESSAGE CENTER Provides all the instructions for programming the Lifecycle exercise bike In addition it displays elapsed time level or heart rate and speed Total calories burned calories per hour distance traveled MPH in Race Mode and Watts or METS
7. that any changes or modifications to this equipment could void your product warranty CAU ION Any service other than cleaning or user maintenance must be performed by an authorized service representative There are no user serviceable parts Section ND 1 3 4 2 Description Page IntrodUcllolt PES EN Pa 5 Getting Slaten snie RUE ud NE es 6 Important Safety Instructions llle 6 2 MET Ae a ee eee 7 How to Stabilize the Lifecycle Exercise Bike How to Adjust the Seat How to Adjust the Footstraps Optional Settings for the Lifecycle Exercise Bike 10 Maximum Program Time English Metric Conversion The Display Gonsole 2 oh we ies eee EID Bn S eee ewe 11 The Display Console us it arm dec os teeta ed hea oe 11 Display Console 11 Message Center Data Entry Zone Program Profile Window Quick Start Heart Rate Zone Training 14 Why the Heart Rate Zone 02 14 Heart Rate Monitoring irm roe em CR Se RG ee dee T Tee ees 15 The Lifepulse9 Digital Heart Rate Sensors The Programs s saos n sick rennende 16 Program Overviews 16 The Race Mode Option The Programs
8. the Fit Test program using the keys the message center will ask for your age ENTER AGE Use the numeric keys to input your age and press ENTER After entering your age you will be asked for your weight SELECT WEIGHT Use the keys or the numeric keys to input your weight and press ENTER After entering your weight the message center will prompt you to select your gender SELECT GENDER Press the keys to do so formale for female and then press ENTER After selecting a gender the message center will prompt you to select a workout level SELECT LEVEL Consult the Activity Levels chart on the following page for the effort level you should input based on your age gender and activity level Use the numeric keys to enter the corresponding level After you have completed the five minute Fit Test you will be prompted to grasp the Lifepulse sensors After 20 to 30 seconds your Fit Test score and ranking will be displayed RECOMMENDED FIT TEST LEVELS WEIGHT INACTIVE ACTIVE VERY ACTIVE 131 169 170 210 gt 210 131 169 170 210 gt 210 lt 130 131 169 170 210 gt 210 NOTE If your weight varies from these values substantially you may wish to increase or decrease the indicated levels accordingly If your heart rate is below 65 of your theoretical maximum heart rate at the conclusion of the Fit Test retake the test at a higher level The Fit Test is an estimate of your submaxim
9. the Random or Manual program your workout will begin All you need to do is choose an effort level between 0 easiest and 12 hardest MANUAL PROGRAM The Manual program provides steady pace exercise equal to that of the highest hill encountered on the Hill program at the same level of effort except at level 0 when the resistance equals that of the lowest valley Because of the greater resistance levels of this program it is recommended that you set the Manual program about two to three levels lower than the level of effort that you would normally select on the Hill program You can design your own interval training program using the Manual program by varying the level of effort during the course of your workout To do so select a high level of resistance until you reach the upper end of your target heart rate zone then ride at a lower effort level until your heart rate drops to the bottom of your target zone Then increase the level of effort again until you are back to the upper portion of your target zone By repeating this process you will actually be creating your own hills and valleys RANDOM PROGRAM The computer randomly selects hill and valley terrain which varies with each and every workout resulting in more than one million combinations Because resistance levels are greater in this program than in the Hill program it is recommended that the Random program be set one or two levels lower than the level of intensity you would
10. the focus of your exercise activities once the warm up is complete you may switch back and forth between the Fat Burn and Cardio programs at any time during a workout simply by pressing the ENTER key creating the ultimate interval training program Hemember you may change your target heart rate at any time after the warm up period by simply keying in a new target heart rate or pressing the keys or toggling fat burn and cardio target heart rates using the ENTER key The Life Fitness Heart Rate Zone Training programs begin with a three minute warm up period designed to safely get you closer to your target heart rate from a resting start It should take two to three minutes for your heart rate to reach your target NOTE If your heart rate is above the chosen target during the warm up period the warm up period will immediately end and the Lifecycle exercise bike will begin automatically varying its resistance to maintain your target heart rate TDefined by the American College of Sports Medicine s Guidelines for Exercise Testing and Prescription as 220 minus your age Manual and Random Programs Begin a Lifecycle workout see beginning of this section After selecting a workout you will be asked to enter your desired workout time in minutes Use the numeric keypad to input a number from 1 99 minutes or the maximum time preprogrammed on unit and press ENTER usijbu3 Once you have selected either
11. NTIRE operation manual and ALL installation instructions It will help you set up quickly and instruct your members on how to use it correctly and safely FCC Warning Possible Radio Television Interference NOTE This equipment has been tested and found to comply with Part 15 of the FCC rules These limits are designed to provide reasonable protection against harmful interference in a residential installation Any changes or modifications not expressly approved by the party responsible for compliance could void the user s authority to operate the equipment This equipment generates uses and can radiate radio frequency energy If not installed and used in accordance with the instructions it may cause harmful interference to radio communications However there is no guarantee that the interference will not occur in a particular installation If this equipment does cause harmful interference to radio or television reception which can be determined by turning 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 Consult an exercise equipment dealer or an experienced radio TV technician for help Class S Professional and or commerical use N You are cautioned
12. Step by Step Program DESCMOUONSs sn anna nem drenken Rog EU Re donee de Eo Pao Re etus 19 To Begin a Lifecycle Exercise Bike Workout Quick Start Fat Burn Cardio Manual Random Hill Watts METS Fit Test How to Maximize Workouts on the Lifecycle Exercise Bike 29 Service and Technical 30 Preventive Maintenance 30 How to Solve Basic Operating 31 How to Obtain Product 32 Lifecycle Exercise Bike 5 33 1997 Life Fitness a division of Brunswick Corporation All rights reserved Life Fitness Lifecycle Lifepulse and Flexdeck are registered trademarks and Heart Rate Zone Training Lifespring and RELY ON IT are trademarks of Brunswick Corporation Polar is a registered trademark of Polar Any use of these trademarks without the express written consent of Life Fitness or the corresponding companies is forbidden _ D M This Operation Manual describes the functions of the following products Life Fitness Lifecycle exercise bikes upright 9500HR recumbent 9500RHR See Specifications page in this manual for product specific features Dear Valued Customer Congratulations and thank you for purchasing a Lifecycle amp exercise bike Your new Lifecycle e
13. This button allows you to freeze the message center display on one set of feedback information total calories calories hour miles kilometer watts etc To unlock the display simply push the Display Lock button again CLEAR PAUSE Use this key during programming to clear an erroneous value Use this key to put your workout program on hold or restart it To place your workout on hold press the key once and continue pedaling remember you are powering the machine if you stop pedaling all power is lost and the display will go blank Pedal resistance drops to the minimum when the Lifecycle exercise bike is paused the stopwatch function is activated and the elapsed time window begins counting up from zero Use this as a brief rest period if you feel fatigued or to take your heart rate Press the key twice to end your current program and show the program summary Press the key a third time to clear the summary information and the Message Center Window prompts you to choose a program RACE ON OFF Lets you toggle in and out of the Race mode at any time in the Hill Random and Manual programs The Speed RPM display will toggle between RPM and MPH KPH every five seconds Your MPH will be dependent on your pedal speed and the level chosen See the Race Option information WATTS METS To display Watts press the Watts METS key once anytime MTS during a program During the Manual program if you wish to enter a Watts
14. Use the following steps to begin any of the Lifecycle programs First adjust the seat position and make certain the seat pin is properly locked and the bike is level Begin pedaling and press the START key Select a workout program by pressing the keys until the program you want appears in the message center and then press ENTER or wait 10 seconds and your selection will be automatically entered You can Quick Start a Manual program workout without selecting a program To do so just begin pedaling press START and input an effort level using the numeric keypad between 0 easiest and 12 most difficult REMEMBER You can change effort levels at any time during your workout by simply keying in a new level on the keypad or the arrows Except in the Fat Burn and Cardio programs in which you may change your target heart rate Fat Burn and Cardio Programs Begin a Lifecyle workout see beginning of this section Enter your age using the numeric keypad to receive your computed target heart rate Press ENTER to accept the calculated target or input your own target heart rate using the keypad and press ENTER The message center will prompt you to enter a time from 1 99 minutes or the maximum time preprogrammed on unit Key in the time you want your workout to last and press ENTER Finally select a warm up effort level from 0 12 The effort level will be displayed in the Data En
15. al VO which is a measurement of how well the heart supplies oxygenated blood to the exercising muscles and how efficiently those muscles receive oxygen from the blood This measurement is generally regarded by physicians and exercise physiologists as the standard for aerobic capacity VO Fit Test Tips The computer will not accept heart rates less than 90 or greater than 199 beats per minute body weights less than 74 pounds 34 kg or greater than 350 pounds 159 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 PAUSE inputting the correct information and pressing ENTER It is important for you to take the Fit Test under similar circumstances each time Your heart rate is dependent on many factors including amount of sleep the previous night at least seven hours is recommended time of day time you last ate two to four hours after the last meal is recommended time since you last drank a liquid containing caffeine or alcohol or smoked a cigarette at least four hours is recommended time since you last exercised at least six hours is recommended For the most accurate Fit Test results you should perform the Fit Test on three consecutive days and average the three scores NOTE To receive a proper Fit Test score you must work within your training heart rate zone which is 60 to 85 of your
16. ally brings your heart rate into the lower portion of your target heart rate zone increasing respiration and blood flow to working muscles Plateau Brings your heart rate into your target zone Check your heart rate at the end of the plateau period to ensure that you have entered your target heart rate zone Interval Training A series of hills and valleys During this portion of your workout you will be confronted with sets of four successively steeper hills each separated from the next by a valley or recovery period Check your heart rate at the end of the interval training period to ensure that you have stayed within your target zone Cool down The cool down allows your body to begin removing accumulated by products of exercise such as lactic acid which build up in muscles during your workout and contribute to muscle soreness The Hill diagram below shows the effort level and recovery periods encountered during a Hill workout Effort and recovery periods are simulated on the display console by columns of lights in the Program Profile window The columns move from right to left during the workout The higher the column the greater the resistance consequently you must increase your effort TERRAIN HILLS AND VALLEYS CHECK POINT Heart Rate Check Points For Fat Burning 4 First Heart Rate Check Point Your heart rate should be between 60 and 70 of the theoretical maximum heart rate for your age category see cha
17. cumbent Exercise Bikes Sit on the seat and place the balls of your feet on the pedals An optimum position will allow you to move through the bottom of the stroke without locking your knees or shifting in the seat your knees should have a slight bend at the point of fullest leg extension If the seat needs to be adjusted pull the spring loaded adjusting pin located on the extrusion in front of the seat Slide the seat forward or backward as necessary to the proper position and release the pin to complete engagement Gently slide the seat forward and backward a small distance to ensure it is locked into place Check the seat distance again and re adjust it if necessary Do not attempt to adjust the seat while you are pedaling the bike Doing so or failing to insert the seat pin completely may result in an uncomfortable CAUTION Workout or cause injury How to Adjust the Footstraps The pedals on your Lifecycle exercise bike have footstraps with slits on both the inside and the outside of each strap To adjust the width of the straps grasp the outside of the strap and pull down and away from the knob Once the slotted end is removed choose a width that will feel the most comfortable while you are riding reinsert the knob through the slot and pull the strap up The strap will click when it locks in place Do not attempt to adjust the pedal footstraps while you are pedaling the bike Doing so may result in an uncomfortable work
18. e a 100 cotton cloth lightly moistened with water and a mild liquid detergent Other fabrics or paper towels may scratch the surface Long fingernails may scratch the surface of the console Use the pad of your fingertip to press the console buttons 5 2 How to Solve Basic Operating Problems Symptom No Power Difficult to pedal Bike shuts off during ride Display flickers or fades in and out Probable Cause 6 volt battery voltage too low Harness not connected Low RPMs 10 to 15 hour break in period not complete Selected level of difficulty too high Not entering desired workout duration Low RPMs Wire harness connector loose Low RPMs Corrective Action Replace 6 volt battery Disconnect and reconnect harness Pedal at 40 RPM min Ride the bike for 10 to 15 hours Lower the level of difficulty Check that desired workout duration appears in display window prior to pressing ENTER Pedal at 40 RPM min Carefully remove console and disconnect then reconnect the 10 pin connector Pedal at 40 RPM min 5 3 How to Obtain Product Service Step 1 Verify the symptom and review the operating instructions and How To Solve Basic Operating Problems on the previous page The problem may be unfamiliarity with the product and its features and programs Step 2 Locate and document the serial number of the unit which is located on the serial number plate above the power entry area of t
19. e keypad Both the Fat Burn and Cardio programs measure the heart rate As you exercise grasp the Lifepulse sensors when prompted or simply wear an optional telemetry heart rate chest strap on telemetry equipped models and your heart rate will be transmitted to the on board computer The resistance level will automatically adjust to maintain the target heart rate based on your actual heart rate Defined by the American College of Sports Medicine s Guidelines for Exercise Testing and Prescription as 220 minus your age 3 2 Heart Rate Monitoring The Lifepulse Digital Heart Rate Sensors The patented Lifepulse digital heart rate sensors are the built in heart rate monitoring system on the Lifecycle exercise bike To use the Lifepulse sensors simply grasp the stainless steel sensors on the handlebars when the display console prompts you with the lg or anytime you wish to check your heart rate There are four sensors two on each arm You must make contact with all four to obtain your heart rate The console will display your heart rate in 10 to 40 seconds The Optional Heart Rate Chest Strap Wet the electrodes of the transmitter the two grooved surfaces on the underside of the strap and 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 will deliver an optimum heart rate reading when the electrodes are dir
20. ectly in contact with bare skin It will also however function properly through wet lightweight clothing The key is for the electrodes to remain wet so that they can conduct the electrical impulses of the heart back to the receiver If it becomes necessary to remoisten the chest strap transmitter grasp the center of the strap pull it away from the chest to expose the two electrodes then moisten them in this position m 4 1 Program Overviews Selecting a workout program on your Life Fitness aerobic trainer is easy Eight computerized aerobic workouts including the exclusive Fat Burn Cardio and Fit Test programs are preprogrammed on your Lifecycle exercise bike M NINE NM NI NC m QUICK START the fastest way to begin exercising allows you to start manual program with the push of a button FAT BURN is a Heart Rate Zone Training program designed to burn an optimum amount of calories from fat by automatically maintaining a target heart rate of 6596 of your theoretical maximum heart rate CARDIO is a Heart Rate Zone Training program designed to increase cardiovascular fitness by automatically maintaining a target heart rate of 8096 of your theoretical maximum heart rate MANUAL maintains a constant effort level based on the goals you have selected RANDOM is a program of varying effort levels which occur randomly with each exercise session resulting in more than one million workout combinati
21. he product Step 3 Contact the nearest Life Fitness Customer Support Services group Toll free within the U S and Canada Telephone 800 351 3737 Telephone 847 451 0036 FAX 847 288 3702 For Product Service Internationally Life Fitness Europo GmbH Life Fitness Austria Vertriebs GmbH Telephone 49 89 317751 66 Telephone 43 1 61 57198 FAX 49 89 317751 38 FAX 43 1 61 57198 20 Life Fitness UK Ltd Life Fitness Asia Pacific Ltd Telephone 44 1 353 665507 Telephone 852 2575 6262 FAX 44 1 353 666018 FAX 852 2575 6001 Life Fitness Benelux Life Fitness Latin America Telephone 32 3 644 4488 Telephone 847 451 0036 FAX 32 3 644 2480 FAX 847 288 3702 Life Fitness Italia S R L Telephone 39 472 835470 FAX 39 472 833150 Please have the serial number of the product and the problem or symptom ready for the Customer Support Services specialist who will be assisting you This information is necessary for us to help solve any problems you may be having 5 4 Lifecycle Exercise Bike Specifications Designed use Commercial Maximum user weight LC9500RHR 350 pounds 159 kilograms LC9500HR 350 pounds 159 kilograms Power requirements None Programs LC9500RHR Quick Start Fat Burn Cardio Manual Handom Hill Fit Test LC9500HR Quick Start Fat Burn Cardio Manual Handom Hill Fit Test Console displays Effort level MPH or KPH Race Mode Total Calories Burned Distance Traveled miles or kilometers
22. iners with lids are recommended amp Do not use the Lifecycle exercise bike outdoors near swimming pools or in areas of high humidity amp Do not use the Lifecycle exercise bike in areas where aerosol spray products are being used or where oxygen is being administered Such substances increase the danger of combustion and explosion amp Keep all loose clothing shoelaces and towels away from the Lifecycle exercise bike pedals amp Keep the area around your Lifecycle exercise bike clear of any obstructions including walls and furniture amp Always be careful and exercise caution when mounting or dismounting your Lifecycle exercise bike Use the handlebar whenever additional stability is required amp Wear shoes with rubber or high traction soles Do not use shoes with heels leather soles cleats or spikes Do not use the bike in your bare feet amp Donot tip the Lifecycle exercise bike on its side during operation SAVE THESE INSTRUCTIONS FOR FUTURE REFERENCE NOTE Never remove the stabilizer bar Life Fitness STRONGLY recommends that if you are undertaking an exercise program please see your physician for a complete medical exam particularly if you have a family history of high blood pressure or heart disease are over the age of 45 or if you smoke have high cholesterol are obese or have not exercised regularly in the past year CAUTION If at any time while exercising you feel faint dizzy pain or shortne
23. k performed in any given workout The Race Mode Option Formerly a program in and of itself the Race Mode allows you to vary your pedal resistance to simulate the feel of an actual 13 speed racing bike in the Hill Random and Manual programs Turn the Race mode on at any time and the Lifecycle exercise bike s 13 effort levels are transformed into the gears of a high performance road racing bicycle The pedal resistance will change with the speed at which you pedal enhancing your workout enjoyment while also allowing you greater control over the program s intensity the greater the resistance the more LEDs will be illuminated The distance you travel and the calories you burn during your workout will also vary with your pedal speed 1 385814 T Nan seus JLN3 dL N3 858814 erug amit amit serua HALHA 55519 HALKI 5814 iiis ile HSLNS FSI dH aL NS 5814 1 TENT DIEM aua ait Jema 3 TEDTII 3 MEER MEN at 31 3 59Jgdg HdJlN3 FPP4 GH SL NS 55904 31543 oo sS8Id3LINS3 881g HALN SA 55914 8 1 3 55944 compe t JL Lld SLLVM JTIMWOONWAYNNVW OIGAN Y NANA LVA d OA DTHS WV desi al N EES d 1 XJ JIN 9 9ul A o Q d INYLS M2InoO o U 1 ow in 52 ax o ala d 9 ui Bag X F 0 4 2 Program Descriptions To Begin A Lifecycle Exercise Bike Workout
24. maximum time preprogrammed on unit Key in the time you want your workout to last and press ENTER The message center will next prompt you to enter a Watts value from 43 368 Key in the value and press ENTER Your workout will now begin METS PROGRAM METS are a unit of measure used to express the metabolic rate of work oxygen consumption per unit of body weight required to perform a task One MET is approximately equal to a person s metabolism when seated and relaxed Begin a Lifecyle workout see beginning of this section After selecting the METS program the message center will prompt you to enter your weight Enter your weight using the numeric keypad and press ENTER The message center will next prompt you to enter a time from 1 99 minutes or the maximum time preprogrammed on unit Key in the time you want your workout to last and press ENTER The message center will now prompt you to enter a METS value Key in the value you want your workout to last and press ENTER Your workout will now begin FIT TEST The Lifecycle exercise bike Fit Test program is another exclusive feature of this versatile exercise bike Your Fit Test score is also an approximate measure of your VO2 max think of it as your relative fitness score Use the Fit Test to monitor improvement in your endurance every four to six weeks Begin a Lifecycle workout see beginning of this section After selecting
25. normally select on the Hill program Hill Program ul HILL Begin a Lifecycle workout see beginning of this section After selecting a Hill workout you will be asked to enter your desired workout time in minutes Use the numeric keypad to input a number from 1 99 minutes or the maximum time preprogrammed on unit and press ENTER Once you have selected the duration of your Hill workout the program will begin Just choose an effort level between 0 easiest and 12 hardest The Lifecycle exercise bike s patented Hill program offers the ideal configuration for interval training periods of intense aerobic activity separated by regular intervals of lower intensity exercise Interval training programs have been scientifically demonstrated to yield greater cardiorespiratory improvement than steady pace training Not only does the Hill program offer the challenge of alternating periods of high and low intensity but the levels of intensity become progressively more difficult during the course of the program Because you have the option of working out in a Hill program for anywhere from 1 to 99 minutes and because the Hill program is composed of four distinct phases the program must be structured differently to accommodate the entire array of program durations Longer workouts add more hills Each Hill program session comprises the following phases 1 Warm up 2 Plateau 3 Interval Training and 4 Cool down Warm up Gradu
26. ons HILL is an interval training workout consisting of a warm up period followed by a plateau of constant effort progressively more difficult levels of effort hills separated by periods of recovery valleys and a cool down period WATTS is a manual program that allows the user to set the workload unit of power measure in WATTS METS is a manual program that allows the user to set the workload unit of energy measure in METS FIT TEST is a way of measuring the aerobic fitness level of an individual compared to others of the same age and gender The Lifecycle exercise bike is a constant work machine in the Hill Random and Manual programs pedal resistance automatically compensates for changes in RPM In other words the slower you pedal the greater the resistance conversely the faster you pedal the less resistance you feel The distance you travel will remain the same pedaling faster will not bring you to the end of a program sooner or burn more calories assuring you of a consistent workout If you prefer to be rewarded for going faster try the Race Mode Option This is true as long as you pedal faster than 45 RPM Below 45 RPM the resistance will drop off to the point where you can continue pedaling at a pace sufficient to maintain power to the console NOTE Mileage readings are arbitrary and should not be used to compare workouts in different programs Total calories burned is the best measure of the amount of wor
27. out or cause injury CAUTION 1 3 Optional Settings for the Lifecycle Exercise Bike Maximum program time The maximum program time option allows the maximum program time to be changed from the default maximum time limit of 60 minutes to anywhere from 1 to 99 minutes Altering the maximum program time will affect all programs except the Fit Test To change the Lifecycle exercise bike maximum program time proceed as follows 1 Press and hold the 5 key on the numeric keypad 2 Begin pedaling you must reach a minimum of 35 RPM then press START All LEDs and 14 segment displays will be illuminated This is called Diagnostic State 1 There are nine distinct Diagnostic States and the maximum program time default settings reside in Diagnostic State 5 Each time you press the ENTER key you will advance one diagnostic state Continue to advance to Diagnostic State 5 3 When you reach Diagnostic State 5 the current MAXIMUM DURATION setting will be displayed The default maximum program time is 60 minutes 4 Use f key decrease the MAXIMUM DURATION or the key to increase the MAXIMUM DURATION 5 To exit the Diagnostic States press the CLEAR PAUSE key repeatedly until you return to the user display The user display is the initial display console you see when you approach the unit for normal operation English Metric Conversion The factory default is set to english measurement When you reach Diagnostic
28. rt in this section for checkpoint location Second Heart Rate Check Point Your heart rate should be between 70 and 75 of the theoretical maximum heart rate for your age category For Cardio First Heart Rate Check Point Your heart rate should be between 75 and 80 of the theoretical maximum for your age category Second Heart Rate Check Point Your heart rate should be between 80 and 85 of the theoretical maximum for your age category Be sure to check your heart rate near the end of the plateau and interval training periods using the Lifepulse Sensors or by wearing an optional heart rate chest strap on telemetry equipped models see Hill diagram above You should always take your heart rate at the time indicated to make sure you are staying within your target heart rate zone WATTS PROGRAM A Watt is a unit of power that measures the amount of mechanical work required to operate a device such as an exercise bike roughly equal to 1 4 of calories per hour For example if your doctor should recommend you exercise three times per week for 20 minutes at 100 Watts the value must be between 43 and 368 this option would insure that you maintain the 100 Watt level by altering the pedal resistance in proportion to your pedaling speed Begin a Lifecyle workout see beginning of this section After selecting the Watts program the message center will prompt you to enter a time from 1 99 minutes or the
29. ss of 1 2 Set UP How to Stabilize the Lifecyle Exercise Bike Depending on the surface you place your Lifecycle exercise bike on it may need to be stabilized After you place the bike where you will primarily use it check the stability of the bike by attempting to rock it back and forth If it rocks it is not stable To level it rotate the foot on the stabilizer bar that appears to be higher counter clockwise as viewed from above with your finger until the bike is stable How to Adjust the Seat A properly adjusted seat is extremely important in any bike oriented exercise activity and the Lifecycle exercise bike is no exception If the seat is too close excessive strain will be placed on the knees and quadriceps muscles if the seat is too far the resulting reaching action will irritate the feet ankles hips and knees Upright Exercise Bikes oit on the seat and place the balls of your feet on the pedals An optimum position will allow you to move through the bottom of the stroke without locking your knees or shifting in the seat your knees should have a slight bend at the point of fullest leg extension If the seat needs to be adjusted dismount the bike and pull the spring loaded adjusting pin located on the back of the seat post Slide the seat post up or down as necessary to the proper position and release the pin to complete engagement Check the seat height again and readjust it if necessary Re
30. the international symbol for quality workmanship If you have questions regarding the operation of your Lifecycle please call Life Fitness Customer Support Services at the number listed in Section 5 Sincerely Augie Nieto President Life Fitness 1 1 Important Safety Instructions N reduce the risk of electrical shock always unplug the Lifecycle exercise y bike before cleaning or attempting any maintenance activity DANGER To reduce the risk of burns fire electric shock or injury it is imperative to connect each exercise bike to a properly grounded electrical outlet WARNING amp Before using this product it is essential that you read this ENTIRE operation manual and ALL instructions The Lifecyle is intended for use solely in the manner described in this manual amp Always follow the console instructions for proper operation amp Close supervision is necessary when used by or near children invalids or disabled persons amp Never operate a Life Fitness exercise bike if it has been dropped damaged or even partially immersed in water Contact Life Fitness Customer Support Services for assistance amp Never insert objects into any opening in your Lifecycle exercise bike If an object should drop inside carefully retrieve it If you cannot reach the item contact Life Fitness Customer Support Services amp Never place liquids of any type directly on the unit except an accessory tray Conta
31. theoretical maximum heart rate RELATIVE FITNESS CLASSIFICATION FOR MEN AGE Rating 50 59 Eltie Excellent Good Above Average Average Below Average Poor 29 33 25 30 22 28 20 25 Very Poor 29 25 20 RELATIVE FITNESS CLASSIFICATION FOR WOMEN AGE Rating 60 Eltie 464 44 Excellent 41 45 39 43 Good 33 38 Above Average 28 32 Average 23 27 Below Average 18 22 Poor 12 17 Very Poor EE 4 3 How to Maximize Workouts on the Lifecycle Exercise Bike In all Life Fitness stairclimber workout programs except the Fit Test you can change the level of intensity at any time by simply pressing a new number between 0 and 12 on the numeric keypad or by pressing the keys In addition should you decide to work out in one program after starting another simply push CLEAR three times to clear the first program and then select the new program Selecting the Correct Intensity Level The Lifecycle exercise bike offers 13 levels of intensity or difficulty from which to choose Level 0 is the easiest and level 12 is the most challenging Select a low effort level until you become accustomed to the Lifecycle exercise bike then increase the intensity as your condition improves The Random and Manual programs are proportionately more difficult than the Hill program Because of this you should be careful to select an effort level in the Random program that is one to two levels lower than you would normall
32. try Window you do not need to press ENTER and your heart rate management program will begin a three minute warm up at this level or until you reach your target heart rate whichever comes first followed by the actual heart rate controlled portion of the program FAT BURN The Fat Burn and Cardio heart rate management programs work by adjusting the resistance of the Lifecycle exercise bike in response to your heart rate These two programs use the technology of the Lifepulse digital sensors and or Polar compatible telemetry if so equipped to monitor your heart rate and automatically adjust the work load to maintain your target heart rate The end result is a perfect workout every time eliminating both under and over training On the Lifecycle exercise bike the Fat Burn program will maintain your heart rate at 6596 of your theoretical maximum heart ratet or another target heart rate that you enter Pedal resistance will automatically adjust to maintain the target heart rate Exercising at 6596 of your theoretical maximum heart rate maximizes the aerobic benefits of exercise by accessing the body s fat stores for fuel and by allowing you to exercise longer CARDIO The Cardio program is virtually identical to the Fat Burn program The only difference is that your target heart rate is calculated at 8096 of your theoretical maximum to accentuate cardiovascular improvement by placing a heavier work load on the heart muscle If you wish to vary
33. xercise bike is the most versatile exercise bike ever developed the culmination of over 20 years of Life Fitness research technological innovation and engineering expertise Lifecycle exercise bikes are recognized the world over as the most popular and advanced of computerized stationary bicycles Like other Life Fitness products the Lifecycle exercise bike offers you a host of exclusive features designed to help you achieve your fitness goals faster and with greater enjoyment Industry standard workout programs an array of up to the second visual feedback and the Fat Burn and Cardio heart rate management programs are just a few of the benefits you will Augie Nieto enjoy on your Lifecycle exercise bike President Life Fitness Why use a Lifecycle exercise bike Aerobic training on a Lifecycle exercise bike is more than just a great workout The Lifecycle exercise bike is ergonomically designed to deliver a comfortable workout in a biomechanically superior seating position and yet effortlessly guides you through your workout programs to aid you in reaching your intended goal We understand that a reliable product is just as important as one that is effective That is why we do not just test our products we punish them We put them through their paces at top resistance levels 24 hours a day seven days a week often for twice the warranty period It is the reason we were the first U S fitness manufacturer with ISO 9001 Certification
34. y select in the Hill program Conversely if you choose the Manual program you should select an intensity level that is at least three levels lower than the level you would normally work out at in the Hill program The following table will allow you to compare the relative intensities of the four Lifecycle exercise bike computerized fitness programs RANDOM MANUAL OR FIT TEST 1 2 OO IN Io A WIN j 10 11 AN PAN F LE A CCTINILAL 5 1 Preventive Maintenance Tips Your Lifecycle exercise bike 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 Commercial Lifecycle exercise bikes are among the most popular of exercise bikes regularly standing up to marathon use 18 hours a day 7 days a week in health clubs colleges and military facilities the world over This same technology and engineering expertise has gone into your Lifecycle exercise bike Here are some preventive maintenance tips that will keep your Lifecycle exercise bike operating at peak performance Locate your Recumbent Lifecycle exercise bike in a cool dry place Clean the seat surface regularly Clean the seat extrusion with a soft cloth and a non abrasive liquid cleanser and check the seat adjustment pin insertion monthly Keep the display console and Lifepulse sensors free of fingerprints and salt build up caused by sweat Us
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