Life Fitness RT8 User's Manual
Contents
1. AL UTS and RT8 Exercise Bikes USER MANUAL 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 U S A Canada 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 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 VERTRIEBS GMBH D ckegasse 7 9 3 36 1220 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 Vicenc dels Horts Barcelona SPAIN Telephone 34 93 672 4660 FAX 34 93 672 4670 www lifefitness com INTERNATIONAL OFFICES 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 Vittorio Veneto 57 A 39042 Bressanone Bolzano ITALY Telephone 39 0472 835 470 FAX 39 0472 833 150 LIFE FITNESS LATIN AMERICA and CARIBBEAN 10601 West Belmont Avenu2. 0 0 0 lr 15 2 1 Why Heart Rate Zone Training Exercise 0 0 0 s 15 3 2 Heart Rate MOnitoring 25 5 22 4 evan Shee dos eat asp o pod bcd he de ed REOR IURE he eee eb ae ye 16 The Hand Pulse Sensor System The Telemetry Heart Rate Chest Strap 4 Tie VVORKOUNS ccna ve een oa Ck we Heese hee ened ees taneae tach sceeae SHEARS PERE a Bes 18 4 1 Workout OVEIVIEWS 2453 acp xod e y pee be as Reed oe PES eS dew Sieb sie bd dive I ah dee bees odes 18 4 2 Using Me VVOIMOUNS MP Pn 18 To Begin any Workout Selecting Quick Start Selecting a Workout Entering a Duration Entering Age Selecting the Difficulty Level or Target Heart Rate Pausing Workouts Ending Workouts Early Exercise Bike Workout Setup Steps chart 4 3 Workout Descriptions s badd out n eb RD ACER SEP ee eRe ee ee ee ddr eq 9 V ERR Ed Ud ss 20 Quick Start Hill Random Manual Outdoor Training Gradual Hill Fat Burner Cardio Cardio Hill Cardio Interval Cardio Endurance Workout 4 4 My Workouts Pers nal Programs ux a3 de decere k das ooh ease Heed pare NOD v 3E abe Shee dona olco 25 Using a Workout Saved Under My Workouts Editing Workouts and Viewing Statistics 9 Giersi iEe ln ME RE TETTE T TERRE COT ORT LO TTTTOODTT Re 26 5 1 Entering and Using the Optional Settings Feature 0 0 0 ee 26 6 Service and Technical Data 1 uim ck oue deem dedo e adr dice Weeds RR RUE ROR eds S OR ooa d ac Re 27 6 1 Prevent
3. Power requirements Accessory Tray Color ASSEMBLED DIMENSIONS Hand pulse sensors 20 4 5 inches 11 5 centimeters Poly V belt drive None bike is self powered Standard Blue Length 56 5 inches 143 5 centimeters Width 25 75 inches 65 4 centimeters Height 54 inches 137 centimeters Weight 142 pounds 64 4 kilograms SHIPPING DIMENSIONS Length 59 84 inches 152 centimeters Width 17 91 inches 45 5 centimeters Height 29 92 inches 76 centimeters Weight 167 pounds 75 6 kilograms 31 32 33
4. To lower the seat first get off the bike Hold the seat turn the spring loaded knob on the right of the seat post once counterclockwise to loosen it and pull out the knob to unlock the post from its present position Let the seat slide down to the desired height and release the knob to let it lock into place Turn the knob once clockwise to tighten it Test and re adjust the seat height as necessary Pull out knob knob adjust post knob and tighten N CAUTION When using the height adjustment mechanism to change the height of a partially raised seat hold the seat to prevent it from falling on the hand 10 Adjusting the seat on the recumbent bike Lift the spring loaded adjusting handle located on the right side of the seat Slide the seat forward or backward as necessary to the proper position and release the pin to complete engagement Gently rock the seat forward and backward to ensure that it is locked into place Check the seat distance again and re adjust it if necessary Note If the seat carriage rocks excessively use a wrench to loosen the jam nut A on either side of the seat carriage With another wrench tighten the adjustment roller on the inside of the carriage until it is snug but do not over tighten it Then while holding the roller in place tighten the lock nut Repeat the procedure for the other side of the seat carriage N CAUTION Do not attempt to adjust the seat while pedaling the bike Doing so or fai
5. or smokes has high cholesterol is obese or has not exercised regularly in the past year The manufacturer also recommends consulting a fitness professional on the correct use of this product If at any time while exercising the user experiences faintness dizziness pain or shortness of breath he or she must stop immediately 7 GETTING STARTED 1 1 IMPORTANT SAFETY INSTRUCTIONS SAFETY WARNING The safety of the product can be maintained only if it is examined regularly for damage and wear See Preventative Maintenance section for details e Before using this product it is essential to read this ENTIRE operation manual and ALL instructions The exercise bike is intended for use solely in the manner described in this manual e Always follow the console instructions for proper operation e Close supervision is necessary when used by or near children invalids or disabled persons e If an exercise bike does not function properly after it has been dropped damaged or even partially immersed in water contact Customer Support Services for assistance e Never insert objects into any opening in the exercise bike If an object should drop inside carefully retrieve it If the item is beyond reach contact Customer Support Services e Never place liquids of any type directly on the unit except in an accessory tray Containers with lids are recommended e Do not use the exercise bike outdoors near swimming pools or in areas of high humid
6. HILL UsiNG A Wonkour SAVED UNDER My WORKOUTS When the console is in initial workout setup mode and the MESSAGE CENTER displays SELECT WORKOUT OR PRESS QUICK START press the MY WORKOUT key and scroll through the workout names displayed in the MES SAGE CENTER When the desired workout appears press ENTER The workout then begins EDITING WORKOUTS AND VIEWING STATISTICS By factory default the four workouts are stored as MANUAL programs under the names MY WORKOUT 1 through MY WORKOUT 4 It is possible to change the name of each workout and or customize the settings for each workout It also is possible to view usage statistics for each workout including e The total number of usage hours and minutes e The total number of calories burned e The total distance traveled Use the following steps for changing a workout name editing workout settings and viewing workout statistics 1 When the MESSAGE CENTER displays the prompt SELECT WORKOUT USING ARROW KEYS OR PRESS QUICK START press the MY WORKOUT key 2 The MESSAGE CENTER displays the name of the first of the four workouts saved under MY WORKOUT scroll through the workout names displayed in the MESSAGE CENTER by pressing the ARROW keys 3 When the desired name appears press and hold the MY WORKOUT key for three seconds The MESSAGE CENTER displays the prompt PRESS ENTER TO EDIT NAME PRESS MY WORKOUT TO EDIT WORKOUT Press ENTER and proceed with steps 4 8 or
7. Interval training has been scientifically demonstrated to yield greater cardiorespiratory improvement than steady pace training During the Hill workout the difficulty level of intervals increases gradually as the profile diagram below illustrates TERRAIN HILLS AND VALLEYS WARM UP PLATEAU INTERVAL TRAINING COOL DOWN FIRST HR SECOND HR CHECK POINT CHECK POINT Each workout session includes the following phases 1 Warm up gradually brings the heart rate into the lower portion of the target heart rate zone increasing respiration and blood flow to working muscles 2 Plateau increases heart rate to bring it is within the target zone To check the heart rate grasp the handpulse sensors or wear the telemetry heart rate chest strap 3 Interval Training is a series of hills and valleys During this portion of the workout the user is confronted with a series of successively steeper hills each separated from the next by a valley or recovery period Again check the heart rate to ensure that it has remained within the target zone 4 Cool down allows the body to begin removing accumulated by products of exercise such as lactic acid which build up in muscles during a workout and contribute to muscle soreness Effort and recovery periods are simulated on the display console by columns of red lights in the workout Profile window
8. The PEDAL STRAP should securely engage the STRAP ADJUST MENT CLIP Install the RIGHT PEDAL FF to the USER RIGHT CRANK ARM HH Repeat for the LEFT PEDAL JJ marked with an L and PEDAL STRAP KK marked with an L NOTE The LEFT PEDAL JJ has reverse threads Position the unit in the desired location for use The unit can be easily moved into place by lifting the rear of the unit and rolling it on the front rollers Level the unit before use Refer to the level ing instructions stated in the operations portion of this manual UNPACKING THE RECUMBENT EXERCISE BIKE 1 2 3 4 Carefully cut and remove the SHIPPING BANDS Carefully cut the tape securing the TOP FLAPS Fold the TOP FLAPS outward fully With the help of another person remove the SIDE SHIP PING TRAY CAUTION Be sure to keep the left and right sides of the side SHIPPING TRAY together while removing it from the SHIPPING CARTON Remove the DISPLAY CONSOLE carton and the ACCES SORY TRAY from beside the BASE UNIT With the help of another person lift the BASE UNIT from the SHIPPING CARTON Remove the protective packag ing from the unit ASSEMBLING THE RECUMBENT EXERCISE BIKE Tools Required Metric Wrench Set Metric Allen Wrench Set Phillips Screwdriver 1 E Locate and install the two LEVELER FEET A to the bottom of the REAR STABILIZER B With the bends facing rearward attach the REAR STABILIZ ER B to the BASE UNIT C
9. The number of seconds before the MESSAGE CENTER scrolls to the next selection Units English Metric English The type of units in which workout statistics are displayed Software The current software revision for the console computer 26 6 SERVICE AND TECHNICAL DATA 6 1 PREVENTATIVE MAINTENANCE TIPS The exercise bike is backed by engineering excellence and is one of the most rugged and trouble free pieces of exercise equipment on the market today The manufacturer s products have proven to be durable in health clubs colleges military facilities and other locations the world over This same technology engineering expertise and reliability have gone into the exercise bike NOTE The safety of the equipment can be maintained only if the equipment is examined regularly for damage or wear If maintenance is required keep the equipment out of use until defective parts are repaired or replaced Pay special atten tion to parts that are subject to wear as outlined in the Preventive Maintenance Schedule The following preventive maintenance tips will keep the exercise bike operating at peak performance e Locate the exercise bike in a cool dry place e Clean the top surface of the pedals regularly e Keep the display console free of fingerprints and salt build up caused by sweat e Use a 100 cotton cloth lightly moistened with water and mild liquid cleaning product to clean the exercise bike Other fabrics including paper towels m
10. percent of the theoretical maximum rate for opti mal results Throughout the workout the user grasps the hand pulse sensors or wears a telemetry heart rate chest strap The console continuously monitors and displays the heart rate adjusting the intensity level of the exercise bike to reach and main tain 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 CARDIO The CARDIO workout is virtually identical to FAT BURNER however the target heart rate is calculated at 80 percent of the theoretical maximum The higher target promotes cardiovascular improvement by placing a heavier workload on the heart muscle hroughout the workout the user grasps the hand pulse sensors or wears a telemetry heart rate chest strap 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 For example a 40 year old user s THR for the FAT BURNER workout is 117 This workout targets 65 percent of the maximum so the equation would be 220 40 65 117 A 20 year old user s THR is 130 so the equation would be 220 20 65 130 22 CARDIO HiLL WORKOUT This workout consists of three hills that target three heart rate goals The first hill brings the heart rate to 90 percent of the target rate The second hi
11. shown slide the MONOCOLUMN T into the MONO COLUMN BRACKET Z of the BASE UNIT C Slide the MONOCOLUMN down until it is fully seated Secure the MONOCOLUMN to the MONOCOLUMN BRACKET using two 3 15 16 HEX HEAD BOLTS 13 and three THICK FLAT WASHERS 14 as shown from the front side of the MONOCOLUMN and two 2 3 8 HEX HEAD BOLTS 15 and THICK FLAT WASHERS 14 from the user left side of the MONOCOLUMN BRACKET Tighten the BOLTS secure ly CAUTION Be careful not to pinch the WIRE s AA leading from the MONOCOLUMN BRACKET Z when inserting the MONOCOLUMN T into the MONOCOL UMN BRACKET 15 16 A 17 18 19 Connect the WIRE s AA leading from the MONOCOLUMN BRACKET Z to the corresponding WIRE U from the SIDE ACCESS HOLE Y of the MONOCOLUMN Slide the MONOCOLUMN COVER V downward to the meet the MAIN SHROUDS BB Secure the MONOCOLUMN COVER to the MAIN SHROUDS using four 1 2 PHILLIPS SCREWS 12 and matching FLAT WASHERS 16 Tighten the SCREWS securely Do not overtighten the SCREWS Locate the DISPLAY CONSOLE BRACKET CC and ACCESSORY TRAY DD While holding the WIRE s CON NECTOR EE cut the wire tie securing the CONNECTOR to the MONOCOLUMN T Position the DISPLAY CON SOLE BRACKET and ACCESSORY TRAY near the top of the MONOCOLUMN Feed the WIRE s CONNECTOR lead ing from the TOP ACCESS HOLE FF of the MONOCOL UMN through the center hole of the DISPLAY CONSOLE BRACKET and the ACCES
12. the SCREWS securely Align the guide rollers located on the underside of the SEAT ASSEMBLY F with the SEAT EXTRUSION N Carefully guide the SEAT ASSEMBLY onto the SEAT EXTRUSION Slide the SEAT ASSEMBLY fully forward Connect the WIRE O leading from the user left side of the SEAT ASSEMBLY to the jack located at the left front of the SEAT EXTRUSION In the hole located in the user right side of the SEAT EXTRU SION J behind SEAT ASSEMBLY F install one 1 3 8 BUTTON HEAD SCREW with locktite 7 two 15 16 FLAT WASHERS 8 one RUBBER BUMPER SLEEVE 9 and one 1 RUBBER BUMPER 10 as shown Mount the SEAT ADJUSTMENT LEVER P to the user right side of the SEAT ASSEMBLY F using two 3 4 PHILLIPS SCREWS 11 Tighten the SCREWS securely Secure the SEAT BACK Q to the UPPER SEAT SUPPORT TUBES R using four 2 PHILLIPS SCREWS 6 and LOCK WASHERS 7 Tighten the SCREWS securely Locate the SEAT EXTRUSION ENDCAP S Secure the SEAT EXTRUSION ENDCAP to the SEAT EXTRUSION N using two 1 2 PHILLIPS SCREWS 12 Locate the MONOCOLUMN T Cut the WIRE TIE securing the WIRE U to the bottom of the MONOCOLUMN Slide the MONOCOLUMN COVER V onto the MONOCOLUMN as shown Slide the MONOCOLUMN COVER up to the HANDLEBAR TUBE W Locate and insert the GROMMET X into the SIDE ACCESS HOLE Y of the MONOCOLUMN T Pull the WIRE U out through the SIDE ACCESS HOLE With the HANDLEBAR TUBE W facing the rear of the unit as
13. with Time in Zone Cool Down duration Heart Rate Sped Heart Rate Percentage of Theoretical Maximum Distance Calories per Hour and Calories Time distance calories Quick Start Hill Random Manual Outdoor Training Gradual Hill Fat Burner Cardio Cardio Hill Cardio Interval Cardio Endurance My Workouts 4 slots Telemetry heart rate monitoring system Telemetry heart rate monitoring chest strap included Hand pulse sensors 20 4 5 inches 11 5 centimeters Poly V belt drive None bike is self powered Standard Blue 45 inches 114 centimeters 27 25 inches 58 centimeters 56 inches 142 2 centimeters 112 8 pounds 51 kilograms 44 88 inches 114 centimeters 17 91 inches 45 5 centimeters 29 92 inches 74 3 centimeters 132 6 pounds 60 2 kilograms 7 2 RECUMBENT EXERCISE BIKE SPECIFICATIONS Designed use Consumer Maximum user weight 400 pounds 181 4 kilograms CONSOLE Displays MESSAGE CENTER displays with Time in Zone Cool Down duration Heart Rate sped Heart Rate Percentage of Theoretical Maximum Distance Calories per Hour and Calories Summaries Time distance calories WORKOUTS Quick Start Hill Random Manual Outdoor Training Gradual Hill Fat Burner Cardio Cardio Hill Cardio Interval Cardio Endurance My Workouts 4 slots Heart rate monitor Telemetry heart rate monitoring system Telemetry heart rate monitoring chest strap included Intensity levels Pedal size Drive type
14. 47 288 3702 Toll free telephone 800 351 3737 For Product Service Internationally Life Fitness Europe GmbH Telephone 49 089 317 751 66 FAX 49 089 317 751 38 Life Fitness UK LTD Telephone 44 1353 665507 FAX 44 1353 666018 Life Fitness Atlantic BV Life Fitness Benelux Telephone 32 03 644 44 88 FAX 32 03 644 24 80 Telephone 32 87 300 942 FAX 32 87 300 943 Life Fitness Italia S R L Telephone 39 0472 835 470 FAX 39 0472 833 150 Toll free telephone 800 438836 Life Fitness Vertriebs GmbH Telephone 43 1615 7198 FAX 43 1615 7198 20 Life Fitness Asia Pacific Ltd 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 7295 2217 FAX 55 11 7295 2218 Life Fitness Japan Telephone 81 3 3359 4306 FAX 81 3 3359 4307 Life Fitness Iberia Telephone 34 93 672 4660 FAX 34 93 672 4670 29 r SPECIFICATIONS 7 1 UPRIGHT EXERCISE BIKE SPECIFICATIONS Designed use Maximum user weight CONSOLE Displays Summaries WORKOUTS Heart rate monitor Intensity levels Pedal size Drive type Power requirements Accessory Tray Color ASSEMBLED DIMENSIONS Length Width Height Weight SHIPPING DIMENSIONS Length Width Height Weight 30 Consumer 400 pounds 181 4 kilograms MESSAGE CENTER displays
15. AY CONSOLE BRACKET X Remove the DISPLAY CONSOLE CC from its shipping carton Position the DISPLAY CONSOLE above the ACCESSORY TRAY W Connect the WIRE s Z leading from the DISPLAY CONSOLE BRACKET X to the corresponding JACK s located on the back of the DISPLAY CONSOLE Secure the DISPLAY CONSOLE to the DISPLAY CONSOLE BRACKET using four 1 2 PHILLIPS SCREWS 6 Tighten the SCREWS securely Do not overtighten the SCREWS Locate the HANDLEBAR ASSEMBLY DD With the handlebars facing forward position the HANDLEBAR ASSEMBLY near the top of the HANDLEBAR TUBE L Connect the WIRES EE leading from the HANDLEBAR ASSEMBLY and the HANDLE BAR TUBE Slide the HANDLEBAR ASSEMBLY fully into the HANDLEBAR TUBE Secure the HANDLEBAR ASSEMBLY to the HANDLEBAR TUBE using four 5 8 BUTTON HEAD SCREWS 15 and matching FLAT WASHERS 16 Tighten the SCREWS securely CAUTION Be careful not the pinch the WIRES EE when sliding the HANDLEBAR ASSEMBLY DD into the HAN DLEBAR TUBE L Locate the RIGHT PEDAL FF marked with an R and PEDAL STRAP GG marked with an R With the side of the PEDAL STRAP marked with an R facing upward slide the slot ted end of the PEDAL STRAP through the left slot in the PEDAL Fasten one of the slots onto the TAB located under the left slot of the PEDAL Bend the PEDAL STRAP upward and slide the remaining end of the PEDAL STRAP through the right slot in the PEDAL and into the STRAP ADJUSTMENT CLIP
16. CENTER display HOURS followed by a value Scroll through each of the displayed statistics by pressing the MY WORKOUT key Statistics may be cleared at any time by pressing and holding the PAUSE CLEAR button for two seconds while a statistic is displayed The statistic will be cleared and reset to zero Once all statistics have been viewed the console exits the MY WORKOUT mode and returns to initial work out setup mode Note At any point during these steps it is possible to exit MY WORKOUT mode by pressing the the PAUSE CLEAR key twice Doing so returns the console to initial workout setup mode at which point the MES SAGE CENTER displays SELECT WORKOUT OR PRESS QUICK START 29 5 OPTIONAL SETTINGS Use the Optional Settings feature to change default settings or to enable or disable certain programs or displays on the exercise bike console ENTERING AND USING THE OPTIONAL SETTINGS FEATURE Press the PAUSE CLEAR key twice and then press Enter The console beeps three times and the MESSAGE CENTER displays the first of a series of optional settings To scroll through the settings press ENTER repeatedly Use the ARROW keys to change any displayed setting and then press ENTER to accept the change and to scroll to the next item The table below lists the settings their variable values their default values and their definitions OPTIONAL SETTINGS Setting Variables Default Value Description Hold Time 1 99 seconds 10 seconds
17. E BIKE WORKOUT SETUP STEPS QUICK START OUTDOOR TRAINING CARDIO CARDIO ENDURANCE Select QUICK START Select OUTDOOR Select CARDIO Select CARDIO ENDURANCE Begin workout TRAINING Enter time Enter time HILL Select time Enter age Enter age Select HILL Select level Accept THR Accept THR Enter time Begin workout Begin workout Begin workout Select difficulty level GRADUAL HILL CARDIO HILL MY WORKOUTS Begin workout Select GRADUAL HILL Select CARDIO HILL Select MY WORKOUTS RANDOM Select time Enter time Select a workout Select RANDOM Select difficulty level Enter age from 1 to 4 Enter time Begin workout Accept THR Begin workout Enter difficulty level FAT BURNER Begin workout Begin workout Select FAT BURNER CARDIO INTERVAL MANUAL Enter time Select HEART RATE INTER Select MANUAL Enter age VAL Enter time Accept THR Enter time Enter difficulty level Begin workout Enter age Begin workout Accept THR Begin workout This workout requires the user to gasp the hand pulse sensors or wear the telemetry chest strap Target Heart Rate THR is a percentage of the theoretical maximum For example a 40 year old user s THR for the CARDIO HILL workout is 144 This workout targets 80 percent of the maximum so the equation would be 220 40 80 144 A 20 year old user s THR is 160 so the equation would be 220 20 80 160 20 HiLL The HILL workout features intervals of intense aerobic activity separated by intervals of lower intensity
18. Each column represents one interval and 20 intervals make up a workout The columns move from right to left during the workout The higher the column the higher the resistance The intervals are all of equal length and interval duration depends on the overall duration of the workout 1 to 9 minutes Because workouts with durations of less than 10 minutes are insufficient for the HILL workout to complete all four phases adequately the profile is condensed at various stages 10 to 19 minutes The interval durations are initially set at 30 seconds for a 10 minute workout For every additional minute of workout duration intervals lengthen by three seconds Thus a 15 minute HILL workout features 20 intervals of 45 seconds each 20 to 99 minutes All intervals last 60 seconds As minutes are added additional hills and valleys are presented beyond the initial four of the interval training phase The additional hills and valleys will follow the form of the first four dropping back down to the level of the very first hill encountered and progressing in height every two minutes until the highest hill is reached again This process repeats until the end of the duration RANDOM The RANDOM workout creates a terrain of hills and valleys that varies with each workout More than one million different patterns are possible MANUAL The MANUAL workout sets an intensity level that does not change automatically While the workout is in progress increase or lo
19. OLUMN and two 2 3 8 HEX HEAD BOLTS 5 and THICK FLAT WASHERS 4 from the user left side of the MONOCOLUMN BRACKET Tighten the BOLTS securely CAUTION Be careful not to pinch the WIRE S N leading N from the MONOCOLUMN BRACKET M when inserting the MONOCOLUMN E into the MONOCOLUMN BRACKET 7 Connect the WIRE s N leading from the MONOCOLUMN BRACKET M to the corresponding WIRE F from the SIDE ACCESS HOLE K of the MONOCOLUMN E Slide the MONOCOLUMN COVER G downward to the meet the MAIN SHROUDS O Secure the MONOCOLUMN COVER to the MAIN SHROUDS using four 1 2 PHILLIPS SCREWS 6 and matching FLAT WASHERS 7 Tighten the SCREWS securely Do not overtighten the SCREWS 8 Locate the SEAT P and SEAT POST Q Remove the three NYLOCK NUTS 8 and FLAT WASHERS 9 from the threaded studs on the bottom of the SEAT Align the three threaded studs of the SEAT with the mounting holes in the SEAT POST MOUNTING PLATE R Secure the SEAT to the SEAT POST MOUNTING PLATE using the three previously removed NYLOCK NUTS and FLAT WASHERS Tighten the NUTS securely 9 Locate the SEAT POST CAP S With the curved side facing upward toward the SEAT P and the inside notch aligned with the SEAT POST ADJUSTMENT DECAL slide the SEAT POST CAP over the SEAT POST Q 10 Locate and slide the SEAT POST SPACER T over the end of the SEAT POST Q Using two 1 4 PHILLIPS SCREWS 10 18 secure the SEAT POST SPACER to the end of
20. SORY TRAY Secure the DIS PLAY CONSOLE BRACKET and the ACCESSORY TRAY to the MONOCOLUMN using two 1 PHILLIPS SCREWS 17 and matching FLAT WASHERS 18 Tighten the SCREWS securely CAUTION Be careful not the pinch the WIRE s CON NECTOR EE leading from the MONOCOLUMN T when securing the DISPLAY CONSOLE BRACKET Z and ACCESSORY TRAY DD to the MONOCOLUMN NOTE Be careful not to let the WIRE s CONNECTOR EE fall into the MONOCOLUMN T Remove the DISPLAY CONSOLE GG from its shipping carton Position the above the ACCESSORY TRAY DD Connect the WIRE s CONNECTOR EE leading from the DISPLAY CONSOLE BRACKET Z to the corresponding JACK s located on the back of the DISPLAY CONSOLE Secure the DISPLAY CONSOLE to the DISPLAY CONSOLE BRACKET using four 1 2 PHILLIPS SCREWS 12 Tighten the SCREWS securely Do not overtighten the SCREWS Locate the HANDLEBAR ASSEMBLY HH Position the HANDLEBAR ASSEMBLY near the top of the HANDLEBAR TUBE W Slide the HANDLEBAR ASSEMBLY fully into the HANDLEBAR TUBE Secure the HANDLEBAR ASSEMBLY to the HANDLEBAR TUBE using four 5 8 BUTTON HEAD SCREWS 3 and matching FLAT WASHERS 4 Tighten the SCREWS securely Locate the RIGHT PEDAL JJ marked with an R and PEDAL STRAP KK marked with an R With the side of the PEDAL STRAP marked with an R facing upward slide the slotted end of the PEDAL STRAP through the left slot in the PEDAL Fasten one of the slots onto the TAB l
21. T USING ARROW KEYS OR PRESS QUICK START If it displays a different message press the CLEAR key twice rapidly SELECTING QUICK START QUICK START is the fastest way to begin exercising and it bypasses the steps involved in selecting a specific workout Simply press the QUICK START key to begin a constant level workout begins As with a MANUAL workout the intensity level for does not change automatically 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 For example a 40 year old user s THR for the CARDIO HILL workout is 144 This workout targets 80 percent of the maximum so the equation would be 220 40 80 144 A 20 year old user s THR is 160 so the equation would be 220 20 80 160 18 SELECTING A WORKOUT For HILL RANDOM MANUAL OUTDOOR TRAINING GRADUAL HILL FAT BURNER CARDIO CARDIO HILL CARDIO INTERVAL CARDIO ENDURANCE and MY WORKOUTS When prompted to select a workout use the WORK OUT PROFILE key to scroll through the options displayed in the MESSAGE CENTER Then use the ARROW keys to scroll through the workout names as they appear in the MESSAGE CENTER When the desired workout appears press ENTER For MY WORKOUTS press the MY WORKOUT key Then using the ARROW keys scroll through workout numbers 1 through 4 Upon reaching the desired number pres
22. ative Maintenance Tips 2 lcllleelee Rh 27 6 2 Preventative Maintenance Schedule llle llla 27 6 3 Troubleshooting the Telemetry Heart Rate Chest Strap 00 0000 0c ee 28 Heart Rate Reading is Erratic or Absent Entirely Heart Rate Reading is Erratic or Extremely High 6 4 Troubleshooting the Handpulse Sensors 0 0 00 ee eee 28 6 5 How to Obtain Product Service 2 5 s aca cae bee bance bee ee eee See eRe D EERE eRe Ree RE 29 T cose Tq PTC mm 30 2 Upright Exercise Bike Specifications nnana naaa aaa 30 7 2 Recumbent Exercise Bike Specifications 0 naana 0c eee ees 31 2002 Life Fitness a division of Brunswick Corporation All rights reserved Life Fitness and Heart Rate Zone Training are registered trademarks of Brunswick Corporation Essential My Workouts and Sport are a trademarks of the Brunswick Corporation Any use of these trademarks without the express written consent of Life Fitness is forbidden UNPACKING THE UPRIGHT EXERCISE BIKE 1 2 3 4 Carefully cut and remove the SHIPPING BANDS Carefully cut the tape securing the TOP FLAPS Fold the TOP FLAPS outward fully With the help of another person remove the TOP SHIPPING TRAY of the SHIPPING TRAY Be careful not to damage CAUTION Some parts extend through the bottom 5 the parts when lifting the TOP SHIPPING TRAY from the SHIPPING CARTON Re
23. ay scratch the surface Do not use ammonia or acid based cleaners e Long fingernails may damage or scratch the surface of the console use the pad of the finger to press the selec tion buttons on the console e Clean the housing thoroughly on a regular basis NOTE A non abrasive cleaner and soft cotton cloth are strongly recommended for cleaning the exterior of the unit At no time should cleaner be applied directly to any part of the equipment apply the non abrasive cleaner on a soft cloth and then wipe the unit 6 2 PREVENTATIVE MAINTENANCE SCHEDULE Follow the schedule below to ensure proper operation of the product Follow the schedule below to ensure proper operation of the product ITEM WEEKLY MONTHLY BI ANNUALLY ANNUALLY Display Console C Console Mounting Bolts Accessory Tray Frame Plastic Covers Pedals and Straps KEY C Clean l Inspect 2f 6 3 TROUBLESHOOTING THE TELEMETRY HEART RATE CHEST STRAP HEART RATE READING IS ERRATIC OR ABSENT ENTIRELY Repeat the electrode moistening procedure on the chest strap See Section 3 2 titled Heart Rate Monitoring for details The electrodes must remain wet to pick up and transmit accurate heart rate readings Make sure the electrodes are flat against the skin Wash the belt transmitter regularly with mild soap and water Make sure the chest strap transmitter is within three feet 91 centimeters of the heart rate receiver The chest strap is battery operated and w
24. e Franklin Park Illinois 60131 U S A Telephone 1 847 288 3300 FAX 1 847 288 3886 LIFE FITNESS UK LTD Queen Adelaide Ely Cambs CB7 4UB UNITED KINGDOM Telephone 44 1353 666017 FAX 44 1353 666018 LIFE FITNESS JAPAN Nippon Brunswick Bldg 8F 5 2 7 Sendagaya Shibuya Ku Tokyo JAPAN 151 0051 Telephone 81 3 3359 4309 FAX 81 3 3359 4307 M051 00K63 A0 11 9 02 Before using this product it is essential to read this ENTIRE operation manual and ALL installation instructions This will help in setting up the equipment quickly and in instructing others on how to use it correctly and safely FCC Warning Possible Radio Television Interference NOTE This equipment has been tested and found to comply with the limits for a Class B digital device pursuant to part 15 of the FCC rules These limits are designed to provide reasonable protection against harmful interference in a resi dential installation This equipment generates uses and can radiate radio frequency energy and if not installed and used in accordance with the operation manual may cause harmful interference to radio communications However there is no guarantee that the interference will not occur in a particular installation If this equipment does cause harmful interference to radio or television reception which can be determined by turning the equipment off and on the user is encouraged to try to correct the interference by one or more of the
25. e workout THE AccESSORY TRAY AND READING RACK The accessory tray A which is mounted below the base of the console provides dual storage trays with space for items such as water bottles personal stereos and cell phones Additionally an integrated reading B rack for supporting a book or magazine is located at the base of the console Upright model pictured Defined by the American College of Sports Medicine s Guidelines for Exercise Testing and Prescription as equal to 220 minus an individual s age 14 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 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 values within the zone depend on the workout NOTE Consulting a fitness trainer is recommended for defining specific fitness goals and designing a workout program 60 j 40 50 Age 10 20 3 GN 75 170 16 83 vA 186 77 I8 1002 dio 180 42 15 127 12012 15 97 90 dU os 130 123 17 1010 97 91 64 78 Dd 15 1101 89 33 80 52 77 71 65 Percent of Maximum Heart Hate Heart Hate Target Zones The exercise bike features five exclusive workouts designed to take full advantage of the b
26. e workout press the ENTER key INITIATING AN EARLY CooL DOWN Workouts end automatically in a Cool Down mode which lowers the intensity level Press the COOL DOWN key at any desired point during a workout to go immediately into Cool Down mode In this phase of a workout the body begins to remove lactic acid and other accumulated by products of exercise which build up in muscles during a workout and contribute to muscle soreness The console automatically adjusts each workout s Cool Down level according to the individual user s performance Each additional time the user presses the COOL DOWN key the resistance level shortens by half It is possible to change the Cool Down duration by pressing the TIME ARROW keys ENDING WorKOUTS EARLY To end a workout before the pre set duration expires press CLEAR PAUSE key three times The MESSAGE CENTER dis plays SELECT WORKOUT PROFILE OR PRESS QUICK START for a new workout 4 3 WorkouT DESCRIPTIONS Quick START QUICK START is the fastest way to begin exercising and it bypasses the steps of selecting a specific workout The intensity level for the workout is set automatically and remains the same unless manually changed To change the level press the UP or DOWN ARROW keys If the CALORIES PER HOUR display is enabled the MESSAGE CENTER dis plays ENTER WEIGHT which is required to calculate this ratio Using the ARROW KEYS increase or decrease the dis played weight to the correct value EXERCIS
27. enefits of heart rate zone training exercise FAT BURNER CARDIO CARDIO HILL CARDIO INTERVAL and CARDIO ENDURANCE For detailed information about these workouts see Section 4 titled The Workouts During one of these workouts grasp the handpulse sensors or wear the telemetry heart rate chest strap to enable the exer cise bike s on board computer to monitor the heart rate The computer automatically adjusts the resistance level to maintain the target heart rate based on the actual heart rate To change the target heart rate during a workout use the ARROW keys Target Heart Rate THR is a percentage of the theoretical maximum For example a 40 year old user s THR for the CARDIO HILL workout is 144 This workout targets 80 percent of the maximum so the equation would be 220 40 80 144 A 20 year old user s THR is 160 so the equation would be 220 20 80 160 19 3 2 HEART RATE MONITORING THE HAND PULSE SENSOR SYSTEM The hand pulse sensors A are the built in heart rate monitoring system on the exercise bike During a workout grasp sensors that are set into the handlebars For an accurate reading use a comfortable grip The console displays the heart rate after 10 to 15 seconds Upright model Recumbent model 16 THE TELEMETRY HEART RATE CHEST STRAP The exercise bike is equipped with telemetry a heart rate monitoring system in which electrodes pressed against the skin transfer heart rate signals to the exerci
28. ey to select one of the following workouts during a workout setup e HILL OUTDOOR TRAINING CARDIO HILL e RANDOM e FAT BURNER CARDIO INTERVAL e MANUAL CARDIO CARDIO ENDURANCE e GRADUAL HILL D LEVEL ARROW keys During a workout in progress use these keys to change the difficulty level Also pressing these keys during a FAT BURNER CARDIO CARDIO HILL CARDIO INTERVAL or CARDIO ENDURANCE workout increases or decreases the target heart rate During a workout setup use these keys to change displayed values for workout type duration and difficulty level E ENTER Press this key after entering each value such as weight or workout time when prompted by console display messages F CLEAR PAUSE CLEAR Press this key when programming a workout to clear incorrect data such as weight or age before pressing the ENTER key Pressing CLEAR three times consecutively during a workout stops it immediately at which point the MESSAGE CENTER prompts the user for a new workout setup PAUSE Press this key to pause a workout in progress Press ENTER to continue the workout If a paused workout is not resumed within the preset pause duration the computer deletes the in progress workout information and returns to a workout setup state The MESSAGE CENTER displays SELECT WORKOUT PROFILE OR PRESS QUICK START G COOL DOWN Workouts end automatically in a Cool Down mode which lowers the intensity level Press the COOL DOWN key at any des
29. f different intensity levels which is proven to provide effective time efficient cardiovascular results RANDOM is an interval training workout of constantly changing intensity levels that occur in no regular pattern or pro gression MANUAL is a workout in which the intensity level does not change automatically OUTDOOR TRAINING simulates an outdoor cycling terrain by setting different hills or intensity levels throughout the course GRADUAL HILL features a gradual subtle increase in resistance lowering perceived exertion A peak in resistance is followed by an equally subtle decrease in resistance FAT BURNER is a low intensity workout for burning the body s fat reserves The user must grasp the hand pulse sensors or wear a telemetry heart rate chest strap The workout program automaticaly adjusts the intensity level based on the actual heart rate to maintain the 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 must grasp the hand pulse sensors or wear a telemetry heart rate chest strap The workout program automatically adjusts the intensity level based on the actual heart rate to maintain the rate at 80 percent of the theoretical maximum CARDIO HILL consists of three hills that target three heart rate goals The first hill brings the heart rate to 90 percent of the tar get rate The second hill increases the
30. following measures Reorient or relocate the receiving antenna Increase the separation between the equipment and the receiver Connect the equipment into an outlet on a circuit different from that to which the receiver is connected Consult the dealer or an experienced radio TV technician for help Class HB Home Domestic use Not suitable for therapeutic purposes AN CAUTION Any changes or modifications to this equipment could void the product warranty Any service other than cleaning or user maintenance must be performed by an authorized service representative There are no user serviceable parts TABLE OF CONTENTS Unpacking and ASSembDIV 2 65 5563664 UR RURCOC CA ad pidan EEEn SCORE ee s i bul eee a R3 13 3C RC ee ee e d A enc eenn ra N A E A E bee E ceed 8 1 SeMinG SANE P I 9 1 1 Important Safety Instructions x usus re Eom aaaea ee bee Ee ee Sep ER RU 9 1 2 cn T 10 Where to place the Exercise Bike How to stabilize the Exercise Bike How to Adjust the Seat How to Adjust the Pedal Straps Starting Up the Bike 2 The Display Console sk hse xa nm dono dox Reno RR EURO DORA Deemed Oe ALGO Ron XD de 4 Roe CR RR a 12 2 1 The Display Console Overview siae ouk aaaeeeaa EU EX oe Vg EG Ed por ga 12 2 2 Display Console Descriptions n anaana aaa llle 13 2 3 The Accessory Tray and Reading Rack 0 2c er 14 3 Heart Rate Zone Training Exercise
31. he intensity decreases When the heart rate falls to the 75 percent goal it is maintained there for a stabilizing period The pro gram repeats the alternating of intensity levels continuing this pattern for the duration See the chart below The user must grasp the hand pulse sensors or wear a telemetry heart rate chest strap to enable the computer to monitor the heart rate CARDIO ENDURANCE Workout Profile 100 THR 100 THR 100 THR Stabilizing Period Stabilizing Period Stabilizing Period 75 THR 75 THR 153 153 153 Stabilizing Period Stabilizing Period Stabilizing Period 115 User Example 40 year old 153 recommended THR Target Heart Rate THR is a percentage of the theoretical maximum For example a 40 year old user s THR for the CARDIO INTERVAL workout is 144 This workout targets 80 percent of the maximum so the equation would be 220 40 80 144 A 20 year old user s THR is 160 so the equation would be 220 20 80 160 24 4 4 My Wonkours PERSONAL PROGRAMS The My Workouts Personal Programs feature on the exercise bike makes it possible to pre set up to four workouts with personal setup information such as age duration or level and then store the workouts in the console memory These workouts are accessed with the MY WORKOUT key Any workout type can be pre set and stored including FAT BURN ER CARDIO CARDIO HILL CARDIO INTERVAL CARDIO ENDURANCE HILL RANDOM MANUAL OUTDOOR TRAINING and GRADUAL
32. ifficulty level Difficulty Resistance Difficulty Resistance Level Level Range Level Level Range 1 140 1 11 3 to 11 2 1 to 2 12 3 to 12 9 110 9 13 3 to 13 4 1 to 4 14 3 to 14 5 1 to 5 19 3 to 15 6 2 to 6 16 4 to 16 2 to 7 17 5 to 17 8 2 to 8 18 6 to 18 9 2to9 19 7 to 19 10 2 to 10 20 8 to 20 For FAT BURNER CARDIO CARDIO HILL CARDIO INTERVAL and CARDIO ENDURANCE After a duration is entered the MESSAGE CENTER displays a target heart rate which is based on the entered age Press ENTER to select the displayed rate or use the ARROW keys to change the rate and then press ENTER When the workout is in progress it is possible to change the target heart rate using the level arrow keys Note With the exercise bike s braking resistance feature the resistance level increases proportionally with the pedaling speed 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 For example a 40 year old user s THR for the CARDIO HILL workout is 144 This workout targets 80 percent of the maximum so the equation would be 220 40 80 144 A 20 year old user s THR is 160 so the equation would be 220 20 80 160 19 PAUSING WORKOUTS To pause a workout press the CLEAR PAUSE key Pedalling must not cease PAUSE will eliminate resistance during the pause duration To continue th
33. ill stop functioning when the battery runs out Contact Customer Support Services for instructions on how to have the chest strap replaced See Section 6 4 titled How to Obtain Product Service HEART RATE READING IS ERRATIC OR EXTREMELY HIGH If the chest strap is worn near sources of electromagnetic signals these signals may be strong enough to elevate heart rate readings Possible sources include 6 4 Television sets and or antennas cell phones computers cars high voltage power lines and motor driven exer cise equipment Another heart rate transmitter within three feet or one meter may also cause abnormal heart rate readings TROUBLESHOOTING THE HANDPULSE SENSORS If the heart rate reading is erratic or missing do the following 28 Dry moist hands to prevent slipping Apply hands to both sensors one in each hand Grasp the sensors firmly Apply constant pressure around the sensors 6 5 How ro 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 the shroud Locate and document the serial number of the unit The serial number plate is located on the front stabilizer below 3 Contact Customer Support Services via the Web at www lifefitness com or call the nearest Customer Support services group For Product Service within the United States and Canada Telephone 1 847 451 0036 FAX 1 8
34. ired point during a workout to go immediately into Cool Down mode In this phase of a workout the body begins to remove lactic acid and other accumulated by products of exercise which build up in muscles dur ing a workout and contribute to muscle soreness The console automatically adjusts each workout s Cool Down level according to the individual user s performance Each time the user presses the COOL DOWN key the Cool Down duration shortens by one minute H WORKOUT PROFILE WINDOW This window displays shapes made of columns of lights that represent the levels of intensity in a workout in progress The higher the column the greater the intensity During a FAT BURNER CARDIO CARDIO HILL HEART RATE INTERVAL or CARDIO ENDURANCE workout the bike requires the use the handpulse sensors or a telemetry heart rate chest strap to detect a heart rate signal If the con sole does not detect a signal the MESSAGE CENTER displays the prompt NEED HEART RATE GRASP SENSORS OR CHECK TELEMETRY STRAP If the console does not receive the signal within three minutes the workout automati cally is converted to a MANUAL workout Profiles are not available for FAT BURNER CARDIO CARDIO HILL CARDIO INTERVAL or CARDIO ENDURANCE In these workouts the level is based on the heart rate Therefore the profile can not be displayed TIME ARROW keys During a workout in progresss use these keys to change the duration During a workout setup use these keys t
35. ity e Keep all loose clothing shoelaces and towels away from the exercise bike pedals e Keep the area around the exercise bike clear of any obstructions including walls and furniture e Always be careful and exercise caution when mounting or dismounting the exercise bike Use the handlebar whenev er additional stability is required e 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 bare feet e Do not tip the exercise bike on its side during operation e Keep hands and feet away from all moving parts To ensure proper functioning of this product do not install attachments or accessories that are not provided or recommended by the manufacturer e Use this product in a well ventillated area e Use this product on a solid level surface e Make sure that all components are fastened securely These include the seat post saddle handlebars and pedals SAVE THESE INSTRUCTIONS FOR FUTURE REFERENCE 1 2 SETUP Read the entire Operation Manual before setting up the exercise bike WHERE TO PLACE THE EXERCISE BIKE Following all safety instructions in Section 1 1 move the bike to the location in which it will be used See Section 7 titled Specifications for the dimensions of the footprint Allow a distance of four feet or 120 centimeters between the bike and other objects or surfaces on either side How To STABILIZE THE EXERCISE BIKE After placi
36. ling to insert the seat pin completely may result in an uncomfortable workout or cause injury How To ADJUST THE PEDAL STRAPS The bike pedal safety straps keep the user s shoes on the pedals during a workout The straps should fit comfortably but they also should be tight enough to prevent shoes from slipping at any point in the pedaling rotation Before working out the user should test and adjust the tightness of the straps The straps can be adjusted to fit a variety of shoe sizes Each strap is held in place by a spring loaded clip that is con nected to the outer edge of each pedal To tighten a strap simply pull the loose end of the strap down It automatically locks into place with each pull To loosen a strap press down on the top of the clip and pull the strap up Release the clip to lock the strap into place Test the adjustment and change if necessary STARTING UP THE BIKE To power up the exercise bike simply start pedaling Once the unit s power is on the console display lights up making it possible to select a workout or to begin a QUICK START workout using See Section 4 2 titled the Using the Workouts for more information 11 12 2 THE DisPLAY CONSOLE 2 1 DISPLAY CONSOLE OVERVIEW The computerized display console on the exercise bike 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
37. ll increases the rate to 95 percent The third hill matches the target heart rate The valley always is defined as 85 percent of the target After a warm up the workout progresses toward the first hill and heart rate goal Once the user reaches 90 percent of the target heart rate the hill continues for one minute When the minute expires the level decreases into a valley Once the user s heart rate falls to 85 percent of the target 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 workout returns to the first hill and repeats the cycle as long as the duration allows See the chart below The user must grasp the hand pulse sensors or wear a telemetry heart rate chest strap to enable the computer to monitor the heart rate CARDIO HILL Workout Profile 100 THR 95 THR 90 THR 85 THR 85 THR 85 THR 144 THR 137 THR 130 THR 122 THR 122 THR 122 THR User Example 80 percent of theoretical maximum 40 year old 144 recommended THR Target Heart Rate THR is a percentage of the theoretical maximum For example a 40 year old user s THR for the CARDIO HILL workout is 144 This workout targets 80 percent of the maximum so the equation would be 220 40 80 144 A 20 year old user s THR is 160 so the equation would be 220 20 80 160 23 CARDIO INTERVAL WORKOUT This workout alternate
38. move the DISPLAY CONSOLE carton and the HAN DLEBAR ASSEMBLY from beside the BASE UNIT With the help of another person lift the BASE UNIT from the SHIPPING CARTON Remove the protective packaging from the unit ASSEMBLING THE UPRIGHT ExERCISE BIKE Tools Required Metric Wrench Set Metric Allen Wrench Set Phillips Screwdriver 1 Locate and install the two LEVELER FEET A to the bottom of the REAR STABILIZER B 2 With the bends facing rearward attach the REAR STABILIZER B to the BASE UNIT C using two 2 3 8 BUTTON HEAD SCREWS 1 from the top of the REAR STABILIZER BRACKET D and two 13 16 BUTTON HEAD SCREWS 2 from the front side of the REAR STABILIZER BRACKET Tighten the SCREWS securely 3 Locate the MONOCOLUMN E Cut the WIRE TIE securing the WIRE F to the bottom of the MONOCOLUMN Slide the MONOCOLUMN COVER G onto the MONOCOLUMN E as shown Slide the MONOCOLUMN COVER up to the HANDLE BAR TUBE H 5 Locate and insert the GROMMET J into the SIDE ACCESS HOLE K of the MONOCOLUMN E Pull the WIRE F out through the SIDE ACCESS HOLE 6 With the HANDLEBAR TUBE L facing the rear of the unit as shown slide the MONOCOLUMN E into the MONOCOLUMN BRACKET M of the BASE UNIT C Slide the MONOCOL UMN down until it is fully seated Secure the MONOCOLUMN to the MONOCOLUMN BRACKET using two 3 15 16 HEX HEAD BOLTS 3 and three THICK FLAT WASHERS 4 as shown from the rear side of the MONOC
39. ng the bike in position check the unit s stability by attempting to rock it in all directions Any slight rocking indicates that the unit must be leveled Determine which foot is not resting completely on the floor Loosen the jam nut with an open end 17mm wrench and rotate the stabilizing foot to lower it Verify that the bike is stable and repeat the adjustment as necessary until the unit no longer rocks Lock the adjustment by tightening the jam nut against the stabilizer bar How TO ADJUST THE SEAT Proper seat positioning minimizes unecessary leg muscle fatigue To determine whether or not the seat requires adjust ment sit on it and place the balls of the feet on the pedals The knee should bend slightly when the pedal is at the furthest point in its rotation relative to the body The user should be able to pedal without locking the knees or shifting in the seat Adjusting the seat on the upright bike The bike post features a vertical locking pin seat adjustment system which makes it easy and safe to change the height of the seat quickly To raise the seat first get off the bike Hold the seat turn the spring loaded knob on the right of the seat post once counter clockwise to loosen it and pull out the knob to unlock the post from its present position Pull the seat upward to the desired height and release the knob to let it lock into place Turn the knob once clockwise to tighten it Test and re adjust the seat height as necessary
40. o change displayed values for workout type duration and difficulty level J WORKOUT LED INDICATORS A set of light emitting diodes LEDs is matched to a set of workout statistics that are displayed during a workout in progress See the MESSAGE CENTER description above Each LED lights up when the corresponding statistic such as Calories is being displayed 13 K MESSAGE CENTER This window displays step by step instructions for setting up a workout When a workout is in progress it displays statistics about the progress of the workout as seen below 2 3 Time Zone the amount time of time that the user has maintained a heart rate within a target zone if the user is grasping the handpulse sensors or wearing a telemetry heart rate chest strap Cool Down the time elapsed since a workout in progress has gone into cool down mode Heart Rate detected heart rate if the user is grasping the handpulse sensors or wearing the telemetry heart rate chest strap Speed the pedaling speed or rate in Revolutions Per Minute RPM Heart Rate Percent the user s heart rate expressed as a percent of the theoretical maximum heart rate if the user is grasping the handpulse sensors or wearing a telemetry chest strap Distance the total distance traveled since the beginning of the workout Calories per hour the rate of calories burned per hour Calories the number of calories burned since beginning the workout Time the time elapsed since the start of th
41. ocated under the left slot of the PEDAL Bend the PEDAL STRAP upward and slide the remaining end of the PEDAL STRAP through the right slot in the PEDAL and into the STRAP ADJUSTMENT CLIP The PEDAL STRAP should securely engage the STRAP ADJUSTMENT CLIP 20 Install the RIGHT PEDAL JJ to the USER RIGHT CRANK 21 ARM LL Repeat for the LEFT PEDAL MM marked with an L and PEDAL STRAP NN marked with an L NOTE The LEFT PEDAL MM has reverse threads Position the unit in the desired location for use The unit can be easily moved into place by lifting the rear of the unit and rolling it on the front rollers Level the unit before use Refer to the leveling instructions stated in the operations portion of this manual This Operation Manual describes the functions of the following products Essential upright exercise bike UT8 Essential recumbent exercise bike RT8 See Section 7 titled Specifications page in this manual for product specific features Statement of Purpose The exercise bike is a machine that simulates the movements of riding a bicycle at various speeds and levels of resistance N Health related injuries may result from incorrect or excessive use of exercise equipment The manufacturer STRONGLY recommends seeing a physician for a complete medical exam before undertaking an exercise program particularly if the user has a family history of high blood pressure or heart disease or is over the age of 45
42. press MY WORKOUT and skip to step 7 Changing a workout name 4 The MESSAGE CENTER displays MY WORKOUT and the numeral corresponding to the selected workout The first character of the workout name flashes Use the ARROW keys to scroll through displayed character options which include all the letters of the alphabet numerals 0 through 9 a dash and an underscore When the desired character appears press the ENTER key to accept the character The next character to the right flashes Repeat this step for each character For a blank space press the CLEAR PAUSE key 5 Press the MY WORKOUT key to save the name of the workout The MESSAGE ENTER displays NAME SAVED 6 The MESSAGE CENTER displays PRESS ENTER TO EDIT MY WORKOUT PRESS MY WORKOUT TO ACCESS STATISTICS Press ENTER 7 The MESSAGE CENTER displays SELECT WORKOUT By factory default all four workouts under MY WORKOUT are MANUAL programs Enter setup information as prompted by the MESSAGE CENTER using the ARROW keys to scroll through displayed variables and pressing the ENTER key to accept a variable Once all information is entered the MESSAGE CENTER displays WORKOUT SAVED Several seconds later the MESSAGE CENTER again displays PRESS ENTER TO EDIT MY WORKOUT PRESS MY WORKOUT TO ACCESS STATISTICS Press ENTER to repeat step 7 for the selected workout or press MY WORKOUT and proceed with step 8 Viewing statistics 8 The MESSAGE
43. rate to 95 percent The third hill matches the target heart rate The valley always is defined as 85 percent of the target The user must grasp the hand pulse sensors or wear a telemetry heart rate chest strap CARDIO INTERVAL alternates between a hill which brings the heart rate up to the target rate and a valley which brings the heart rate down to 90 percent of the target The user must grasp the hand pulse sensors or wear a telemetry chest strap CARDIO ENDURANCE alternates between two target heart rate goals as quickly as possible The effect is similar to that of running sprints The user must grasp the hand pulse sensors or wear a telemetry heart rate chest strap MY WORKOUTS is not a workout program but a feature that allows the user to pre set up to four workouts with personal setup information such as age time duration or level and then store the workouts in the console memory These workouts are accessed with an ARROW key See Section 4 4 titled My Workouts Personal Programs for information on setting up and using these workouts 4 2 USING THE WORKOUTS Different workouts require different setup steps See the chart titled Exercise Bike Workout Set up Steps which appears later in this section for a quick glance at the steps for setting up any workout This section provides details on the steps themselves To BEGIN ANY WORKOUT Simply start pedaling to activate the console The MESSAGE CENTER displays the prompt SELECT WORKOU
44. s ENTER and begin the workout For more information see Section 4 4 titled My Workouts Personal Programs ENTERING A DURATION When prompted by the MESSAGE CENTER to enter a time use the ARROW KEYS to increase or decrease the dis played time to the desired value and press ENTER ENTERING AGE When prompted by the MESSAGE CENTER to enter age use the ARROW KEYS to increase or decrease the displayed age to the correct value and press ENTER The exercise bike s workout programs that set a target heart rate zone first calculate the user s theoretical maximum heart rate by subtracting the user s age from the number 220 The programs then calculate the target zone as a per centage of the theoretical maximum SELECTING THE DIFFICULTY LEVEL OR TARGET HEART RATE For HILL RANDOM OUTDOOR TRAINING and GRADUAL HILL After a duration is entered the MESSAGE CENTER flashes a default difficulty level of 1 which is the easiest of the 20 difficulty levels Press ENTER to accept the default Or to change the level use the ARROW keys Then when the desired level appears in the DATA WINDOW press ENTER to accept the duration Each of the 20 difficulty levels corresponds to a range of resistance levels as seen in the table below A resistance level is applied to each individual interval within a workout profile See Section 3 3 titled Workout Descriptions for more information While the workout is in progress it is possible to change the d
45. s between a hill which brings the heart rate up to the target rate and a valley which brings the heart rate down to 90 percent of the target After a 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 90 percent 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 See the chart below The user must grasp the hand pulse sensors or wear a telemetry heart rate chest strap to enable the computer to monitor the heart rate CARDIO INTERVAL Workout Profile 100 THR 100 THR 100 THR 90 THR 90 THR 144 THR 144 THR 144 THR 130 THR 130 THR 130 THR User Example 80 percent of theoretical maximum 40 year old 144 recommended THR 90 THR CARDIO ENDURANCE WORKOUT This intense varied workout is designed to help more experienced users to break through fitness improvement plateaus The workout alternates between two target heart rate goals as quickly as possible The effect is similar to that of running sprints When setting up the workout the user enters a target heart rate After a warm up the intensity gradually increases until the user reaches the 100 percent target heart rate goal Then that target rate is maintained for a stabilizing period Afterward t
46. se bike console These electrodes are attached to a telemetry heart rate chest strap that the user wears during the workout The chest strap is included with the exercise bike See the diagram below for correct positioning of the strap The electrodes A which are the two grooved surfaces on the underside of the strap must remain wet to transmit accurately the electrical impulses of the heart back to the receiv er Moisten the electrodes Then secure the strap as high under the chest muscles as possible The strap should be snug but comfortable enough to allow for normal breathing The transmitter strap delivers an optimal heart rate reading when the electrodes are in direct contact with skin However it also functions properly through a thin layer of wet clothing If it becomes necessary to re moisten the chest strap electrodes grasp the center of the strap pull it away from the chest to expose the two electrodes and moisten them 17 4 THE WORKOUTS 4 1 WORKOUT OVERVIEWS This section lists the exercise bike s pre programmed workouts For more detailed information see Section 4 2 titled Using the Workouts QUICK START is the fastest way to begin exercising and it bypasses the steps involved in selecting a specific workout program After the QUICK START key is pressed a constant level workout begins The intensity level does not change automatically HILL is an interval training workout combining hills and valleys o
47. the SEAT POST Tighten the SCREWS securely 11 With the nose of the SEAT P facing forward insert the SEAT POST Q into the SEAT POST SUPPORT U 12 13 14 A 15 16 17 19 Slide the SEAT POST CAP S downward to meet the top of the SEAT POST SUPPORT U Secure the SEAT POST CAP to the SEAT POST SUPPORT using two 1 4 PHILLIPS SCREWS 11 Tighten the SCREWS securely Do not overtighten the SCREWS Begin inserting the SEAT ADJUSTMENT KNOB V Lift upward on the SEAT P and SEAT POST Q until the SEAT POST locks into a position Tighten the SEAT ADJUSTMENT KNOB fully Insert the 1 4 PHILLIPS LOCKING SCREW 12 and tight en securely Locate the ACCESSORY TRAY W Position the ACCESSORY TRAY near the top of the MONOCOLUMN E at the DISPLAY CONSOLE BRACKET X While holding the CONNECTOR Y cut the wire tie securing the CONNECTOR to the DISPLAY CONSOLE BRACKET Feed the WIRE s Z leading from the TOP ACCESS HOLE AA of the DISPLAY CONSOLE BRACK ET through the center hole of the ACCESSORY TRAY MOUNT ING BRACKET BB Secure the ACCESSORY TRAY to the DISPLAY CONSOLE BRACKET using two 5 8 BUTTON HEAD SCREWS 13 and matching FLAT WASHERS 14 Tighten the SCREWS securely CAUTION Be careful not to pinch the WIRE S Z leading from the DISPLAY CONSOLE BRACKET X when securing the ACCESSORY TRAY W to the DISPLAY CONSOLE BRACKET NOTE Be careful not to let the CONNECTOR Y fall into the DISL
48. using two 2 3 8 BUTTON HEAD SCREWS 1 from the top of the REAR STABILIZER BRACKET D and two 13 16 BUTTON HEAD SCREWS 2 from the front side of the REAR STABILIZER BRACKET Tighten the SCREWS securely Locate the HANDLEBAR ASSEMBLY E and the SEAT ASSEMBLY F With the handlebars facing upward and for ward align the mounting holes of the HANDLEBAR ASSEM BLY with those in the SEAT ASSEMBLY Secure the HAN DLEBAR ASSEMBLY to the SEAT ASSEMBLY using four 5 8 BUTTON HEAD SCREWS 3 and FLAT WASHERS 4 Tighten the SCREWS securely Locate the two CABLE TIE CLIPS G and CABLE TIES H Feed one CABLE TIE through each CABLE TIE CLIP Using one 1 4 PHILLIPS HEAD SCREW 5 each secure the CABLE TIE CLIPS to the SEAT ASSEMBLY WELDMENT HOLES as shown f 6 5 A 10 11 12 13 14 Connect the CONNECTOR J leading from the HANDLE BAR ASSEMBLY E with the CONNECTOR J leading from the SEAT ASSEMBLY F Be sure the connectors fully lock CAUTION To ensure that your handsensor heart rate works properly secure the HEART RATE CABLE K into the CABLE TIE CLIPS G Note the routing of the HEART RATE CABLE so as to not pinch the HEART RATE CABLE between the SEAT and the SEAT ASSEM BLY during assembly Locate the SEAT BOTTOM L Align the SEAT BOTTOM mounting holes with those in the LOWER SEAT SUPPORT TUBES M Secure the SEAT BOTTOM using four 2 PHILLIPS SCREWS 6 and LOCK WASHERS 7 Tighten
49. wer the intensity level as desired using the arrow keys 21 OUTDOOR TRAINING WORKOUT OUTDOOR TRAINING is based on a RANDOM workout profile with smoother transitions between hills and valleys This workout simulates conditions of an outdoor cycling terrain During the workout setup the chosen difficulty level corresponds to the baseline or flat ground for the workout Any difficulty level above this baseline simulates pedaling uphill Any difficulty level below the baseline simulates pedaling downhill GRADUAL HILL In this workout the gradual changes in resistance are extremely subtle lowering perceived exertion The changes in resistance also are independent of the user s pedaling speed The cardiovascular workout is effective efficient and enjoyable at the same time The workout consists of one hill The user determines the height of the peak of this hill by selecting an intensity level during the setup The higher the level selected the higher the intensity at the entry point which is the beginning of the workout and the higher the intensity at the peak which occurs after 75 percent of the workout is completed After the peak is reached the resistance gradually returns to the same intensity level as that of the entry point See the chart below GRADUAL HILL Workout Profile 0 Time 75 Time 100 Time Entry point Peak End point FAT BURNER The FAT BURNER workout is designed to maintain a user s heart rate at 65
50. workout to the next C TIME ZONE C COOL DOWN O HEART RATE O RPM O HEART RATE O DISTANCE O CAL HOUR O CALORIES CAUTION Consult a physician before using this equipment Stop exercising if you feel pain faint dizzy or short of breath Not suitable for therapeutic purposes ATTENTION Consultez un m decin avant d utiliser cet appareil Arr tez vous si vous vous ressentez une douleur si vous vous sentez faible tourdi ou bout de souffle e a 178 170 161 153 144 136 127 119 110 102 75 3157 150 142 135 127 120 112 105 97 90 d 96 130 123 117 110 104 97 91 84 78 22 4115 110 104 99 93 88 82 77 71 66 Percent of Maximum Heart Rate Heart Rate Target Zones Ne convient pas dans un but th rapeutique WORKOUT PROFILE 2 2 DISPLAY CONSOLE DESCRIPTIONS The functions for the keys and display windows on the exercise bike console are listed and described in this section See section 4 titled The Workouts for detailed information on using the console to set up workouts A QUICK START Press this key to begin a MANUAL workout immediately without having to select a workout Once the workout is in progress use the ARROW KEYS to change the intensity level or workout duration as desired B MYWORKOUT Press this key to select a MY WORKOUT custom workout if one or more of these workouts have been configured beforehand C WORKOUT PROFILE Press this k
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