Life Fitness M051-00K62-A107 User's Manual
Contents
1. 8 2 2 Display Console Descriptions 8 2 3 The Accessory Tray Reading Rack 11 3 Heart Rate Zone Training Exercise 12 3 1 Why Heart Rate Zone Training Exercise 12 3 2 Heart Rate Monitoring 13 The LifepulseTM Digital Heart Rate Monitoring System The Polar Telemetry Heart Rate Monitoring Chest Strap 4 The Workouts 15 4 1 Workout Overviews 15 4 2 Using the Workouts 16 To Begin a Workout Select and Using Quick Start Selecting a Workout Entering Weight Entering Age Entering Time Selecting and Adjusting the Resistance Level Selecting a Goal Type Selecting a Workout Mode Switching Workouts On the fly Pausing Workouts E2. For more information about Aerobics Mode and Reverse Mode see the topic Using the Two Workout Modes in Section 4 2 titled the Using the Workouts 2 3 THE ACCESSORY TRAY READING RACK The accessory tray A which is mounted near the base of the console provides storage for items such as water bottles personal stereos and cell phones Additionally an integrated reading rack B for supporting a book or magazine is located at the base of the upper panel of the console 11 3 HEART RATE ZONE TRAINING EXERCISE 3 1 WHY HEART RATE ZONE TRAINING EXERCISE Research shows that maintaining a specific heart rate while exercising is the optimal way to monitor the intensity of a workout and to achieve maximum results That is the idea behind the Life Fitness heart rate zone training approach to exercise Zone training identifies an exerciser s ideal heart rate range or zone for burning fat or increasing cardiovascular fitness The 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 The Life Fitness Total Body Trainer features exclusive workouts designed to take full advantage of the benefits of heart rate zone training exercise FAT BURN CARDIO HEART RATE HILL HEART RATE INTERVAL and EXTREME HEART RATE The Time in Zone Goal option another feature of heart rate zone training enhances these workouts by setting a certain
3. The message center will next prompt for a user age ENTER AGE Use the NUMERIC KEYS or UP DOWN ARROW KEYS to input your age Press ENTER to accept the age The message center will next prompt for a user gender SELECT GENDER Using the UP DOWN ARROW KEYS select a gender Press ENTER to accept the gender selection The message center will next prompt for a workout level ENTER LEVEL Consult the follow ing recommended fit test level chart for an appropriate effort level based on your age gender and activity level Use the NUMERIC KEYS or UP DOWN ARROW KEYS to enter the corre sponding level As the test continues a message will prompt the user to maintain a pedaling rate between 50 60 speed equivalent to 4 2 5 5 mph The user must maintain this rate throughout the 5 minute test duration After 16 seconds if 50 60 speed is not maintained the fit test will automatically terminate After the five minute FIT TEST is completed a FIT TEST score will be displayed FIT TEST PROGRAM SUGGESTED EXERTION LEVELS Inactive Active Very Active L2 4 men L3 10 men L7 15 men L1 2 women L2 5 women L3 10 women Suggested exertion levels should be used as a guideline for setting up the Fit Test program The goal is to elevate the user s heart rate to a level that is between 60 85 of their theoretical maximum heart rate 28 Cross Trainer Fit Test Level Defined by the American College of Sports Medicine s Guidelines for Exerc
4. into a cool down phase If the heart rate goes above the theoretical maximum for more than 45 seconds the cross trainer automatically goes into pause mode The program does not proceed to a new heart rate goal until the user reaches the current goal The user must wear a heart rate chest strap or grip the Lifepulse sensors throughout the workout 24 117 BPM 85 THR 65 HRmax 70 HRmax 75 HRmax HEART RATE HILL Workout Profile 80 HRmax Hill Hill Hill Valley Valley Valley 65 HRmax 65 HRmax 65 HRmax 117 BPM 117 BPM 117 BPM 127 BPM 135 BPM User Example 80 40 year old 144 recommended BPM percent of theoretical maximum HR max 144 BPM Defined by the American College of Sports Medicine s Guidelines for Exercise Testing and Prescription as equal to 220 minus an individual s age Target Heart Rate THR is a percentage of the theoretical maximum HRmax A 40 year old user s recommended THR for the HEART RATE HILL workout is 144 or 80 percent of the maximum so the equation would be 220 40 80 144 HEART RATE INTERVALTM This program also combines the standard HILL workout profile with the concept of Heart Rate Zone Training The default target heart rate is calculated as 80 percent of the theoretical maxi mum HRmax but the user can adjust the target rate during the workout setup The workout alternates between a hill which brings the heart rate up to the target rate
5. maximum heart rate This rate is defined by the American College of Sports Medicine s Guidelines for Exercise Testing and Prescription as equal to 220 minus an individual s age 29 The tables below list fit test results RELATIVE FITNESS CLASSIFICATION FOR MEN Men Estimated VO2 Max ml kg min Per Age Category Rating 20 29 30 39 40 49 50 59 60 Elite 52 51 48 45 42 Excellent 50 51 48 50 46 47 42 44 39 41 Very Good 47 49 45 47 43 45 40 41 36 38 Above Average 44 46 42 44 40 42 37 39 33 35 Average 41 43 39 41 37 39 34 36 30 32 Below Average 38 40 36 38 34 36 31 33 27 29 Low 35 37 33 35 31 33 28 30 24 26 Very Low lt 35 lt 33 lt 31 lt 28 lt 24 RELATIVE FITNESS CLASSIFICATION FOR WOMEN Women Estimated VO2 Max ml kg min Per Age Category Rating 20 29 30 39 40 49 50 59 60 Elite 44 42 39 35 34 Excellent 42 43 40 41 37 38 33 34 32 33 Very Good 39 41 37 39 35 36 31 32 30 31 Above Average 37 38 35 36 32 34 29 30 28 29 Average 34 36 32 34 30 31 27 28 25 27 Below Average 31 33 29 31 27 29 25 26 23 24 Low 28 30 27 28 25 26 22 24 20 22 Very Low lt 28 lt 27 lt 25 lt 22 lt 20 Life Fitness developed this rating scale based on VO2 max percentile distributions referenced in American College of Sports Medicine s Guidelines for Exercise Testing and Prescription 6th Ed 2000 It is designed to provide a
6. one foot of clearance in front of the Life Fitness Total Body Trainer Use caution when mounting or dismounting the Life Fitness Total Body Trainer Use the sta tionary handlebar whenever additional stability is required While exercising hold onto the moving arms Never use the Life Fitness Total Body Trainer while facing backward Do not stand or sit on pedal lever covers or motor housing SAVE THESE INSTRUCTIONS FOR FUTURE REFERENCE 5 1 POINT DE D PART 1 1 CONSIGNES DE S CURIT IMPORTANTES CONSIGNE DE S CURIT pour un emploi s r le produit doit tre inspect r guli rement afin de s assurer qu il n est pas us ni endommag Consultez la section de Maintenance pr ventive pour obtenir de plus amples informations Si l appareil Life Fitness ne fonctionne pas correctement apr s avoir subi une chute des dommages ou une immersion m me partielle dans l eau contactez le service d assistance client le de Life Fitness Pour un fonctionnement correct suivez toujours les instructions de la console Une surveillance troite est n cessaire en cas d utilisation par des enfants des personnes invalides ou handicap es N utilisez pas ce produit l ext rieur pr s d une piscine ou dans endroits tr s humides Ne faites jamais fonctionner de produit Life Fitness dont les bouches d a ration seraient blo qu es Maintenez les exemptes de peluches de cheveux ou de toute ob
7. or rate in miles per hour or kilometers per hour if enabled Calories the number of calories burned since beginning the workout If programmed to do so the MESSAGE CENTER displays any or all of these three values each time the inten sity level changes during the workout Calories per Hour the rate of calories burned per hour Watts effort level in Watts The Watt is a unit of power output or the expression of the mechanical rate of work METs effort level in METs The MET is an expression of the rate of work for the human body at rest or a metabolic equivalent one MET is approximately equal to the metabolism of a person at rest 10 See Chapter 5 titled Internal Settings for information about enabling the MESSAGE CENTER to display these additional settings Q AEROBICS MODE Press this key to activate a workout mode in which the MESSAGE CENTER dis plays prompts that vary the workload and emphasize different muscle groups during the workout It can be used with any workout except for Fat Burn Cardio Heart Rate Hill Heart Rate Interval or Extreme Heart Rate R REVERSE MODE Press this key to activate a workout mode that alternates five minutes of forward motion with two minutes of reverse motion It can be used with any workout except for the Heart Rate Zone Training workouts S LEVEL TIME WINDOW This window displays the programmed intensity level and the time elapsed since the start of the program
8. qualitative description of a user s VO2 max estimation and a means of assessing initial fitness level and tracking improvement 30 4 4 PERSONAL TRAINER WORKOUTS Using the console fitness club managers and other authorized personnel can create up to six custom workouts for the Life Fitness Total Body Trainer Options include custom interval heart rate and hill work outs Interval heart rate The trainer can design a workout that sets a different target heart rate for each inter val and adjusts the resistance to the user s heart rate Hill The trainer can create a custom hill workout that sets a different intensity level for each interval USING PERSONAL TRAINER WORKOUTS Once PERSONAL TRAINER workouts are created users can access them with the PERSONAL TRAINER key Each custom workout is identified by a numeral from 1 to 6 To select these workouts press the PERSON AL TRAINER key When prompted by the MESSAGE CENTER press the number corresponding to the desired workout using the NUMERIC keypad Then press ENTER and begin the workout CREATING A PERSONAL TRAINER WORKOUT When the console is activated hold down the COOLDOWN button and press the PERSONAL TRAINER button simultaneously Using the ARROW keys scroll to and select the PERSONAL TRAINER WORKOUT ENTRY option and press ENTER If the alternate option ERASE PERSONAL TRAINER WORKOUTS is selected the com puter deletes setup information for all PERSONAL TRAINE
9. 95Xi Total Body Trainer o p e rat i o n m a n u a l M051 00K62 A107 1 LIFE FITNESS ASIA PACIFIC LTD Room 2610 Miramar Tower 132 Nathan Road Tsimshatsui Kowloon HONG KONG Telephone 852 2891 6677 FAX 852 2575 6001 LIFE FITNESS ATLANTIC BV LIFE FITNESS BENELUX Bijdorpplein 25 31 2992 LB Barendrecht THE NETHERLANDS Telephone 31 180 646 666 FAX 31 180 646 699 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 Vicen dels Horts Barcelona SPAIN Telephone 34 93 672 4660 FAX 34 93 672 4670 LIFE FITNESS EUROPE GMBH Siemensstrasse 3 85716 Unterschleissheim GERMANY Telephone 49 89 31 77 51 0 FAX 49 89 31 77 51 99 LIFE FITNESS ITALIA S R L Via 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 Avenue 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 FITN
10. ESS JAPAN Nippon Brunswick Bldg 8F 5 27 7 Sendagaya Shibuya Ku Tokyo JAPAN 151 0051 Telephone 81 3 3359 4309 FAX 81 3 3359 4307 M051 00K62 A107 11 04 CORPORATE HEADQUARTERS 5100 North River Road Schiller Park Illinois 60176 U S A 847 288 3300 FAX 847 288 3703 800 735 3867 Toll free within U S A Canada www lifefitness com INTERNATIONAL OFFICES Before using this product it is essential that this ENTIRE operation manual and ALL installation instructions be read This will help in setting up the equipment quickly and in instructing others on how to use it correctly and safely Avant toute utilisation de ce produit il est indispensable de lire ce manuel d utilisation dans son INT GRALIT ainsi que TOUTES les instructions d installations Ce manuel explique comment installer l quipement et comment l utiliser correctement et sans danger FCC Warning Possible Radio Television Interference NOTE This equipment has been tested and found to comply with the limits for a Class A digital device pursuant to part 15 of the FCC rules These limits are designed to provide reasonable protection against harmful interference when the equipment is operated in a commercial envi ronment 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 Operation of this equipment in
11. FAT BURN CARDIO HEART RATE HILL HEART RATE INTERVAL and EXTREME HEART RATE workouts The ARROW keys have a similar function except that they change workout parameters by single increments D ARROW keys A pair of UP and DOWN arrows is located on either side of the TIME LEVEL window When setting up a workout use either set of arrows to change workout parameters displayed on the console such as length of workout weight age target heart rate and intensity level During a work out pressing the ARROWS on the right LEVEL side of display changes the target heart rate for FAT BURN CARDIO HEART RATE HILL HEART RATE INTERVAL and EXTREME HEART RATE workouts or the intensity level for other workouts Pressing the ARROWS on the left TIME side increases or decreases the workout duration Pressing the arrows on the right LEVEL side increases or decreases the intensity level NOTE Whenever an arrow key is pressed during a workout an increase up arrow key or decrease down arrow key is made to the corresponding parameter level The number that appears reflects that change For example if the user is at level 6 and presses the right up arrow key the number 7 will appear reflecting that the user has chosen a new level If the change is desired press Enter to accept If the change is not desired the user has ten seconds to reset the level to the desired parame ter before the unit accepts the changed value and makes the appropriate adj
12. ILLS is a rolling hill workout with low intensity levels INTERVAL is a Hill workout in which intensity levels rise and fall The higher levels gradually incline toward a peak and then gradually decline KILIMANJARO is a Hill workout in which the intensity levels gradually incline toward one ulti mate peak and then gradually decline SPEED TRAINING is a Hill workout in which the intensity level alternates between high and low levels very quickly to simulate a typical speed training workout The following workouts are accessed by pressing the PERSONAL TRAINER key CROSS TRAIN AEROBICS simulates the experience of working with a personal trainer The MESSAGE CENTER displays prompts at different times to emphasize pushing pulling total body lower body speed changes and forward reverse motion This versatile workout promotes maximum cross training benefits CROSS TRAIN REVERSE continuously alternates five minutes of forward motion with two min utes of backward motion to cross train different muscle groups FIT TEST measures cardiovascular fitness compared to other people of the same age and gen der 4 2 USING THE WORKOUTS This section provides detailed information on setting up and using workouts For quick reference setup steps see the chart at the end of the section TO BEGIN A WORKOUT To mount the Life Fitness Total Body Trainer grasp the handles and carefully step on the pedals To dismount step off the pedals while still
13. LT RIEUR 6 1 2 SETUP Read the Operation Manual before setting up the Life Fitness Fit Stride Total Body Trainer WHERE TO PLACE THE LIFE FITNESS TOTAL BODY TRAINER Following all safety instructions in Section 1 1 move the Life Fitness Fit Stride Total Body Trainer to the location in which it will be used See Section 7 titled Specifications for the dimen sions of the footprint Allow one foot of clearance in front of the Life Fitness Fit Stride Total Body Trainer to allow for movement of the pedal levers It should be easy to mount the Life Fitness Fit Stride Total Body Trainer from the side HOW TO STABILIZE THE LIFE FITNESS TOTAL BODY TRAINER After placing the Life Fitness Total Body Trainer in position check the unit s stability by attempting to rock it Any slight rocking indicates that the unit must be leveled Check the front stabilizing feet to determine which foot does not rest fully on the floor Rotate the foot counter clockwise to lower it Recheck the stability and adjust again as needed until the Life Fitness Total Body Trainer is stable and no longer rocks Lock the adjustment into position by tightening the jam nut against the stabilizer bar with an open end 17mm wrench CHECK FOR POWER The console is powered by a rechargeable 6 volt battery Check the battery by pressing the START key The console should light up and the MESSAGE CENTER should display a prompt to set up a workout If this does not occur m
14. ME HEART RATETM WORKOUT is 153 The workout program targets a standard 85 per cent of the maximum so the equation would be 220 40 85 153 CROSS TRAIN AEROBICS During this workout the MESSAGE CENTER displays prompts to emphasize different muscle groups To emphasize upper body muscles the MESSAGE CENTER displays prompts to focus on pushing and pulling the moving arms at various times To emphasize lower body muscles the MESSAGE CENTER displays prompts to rest the hands on the stationary handlebar thus forcing the legs to do all the work The program also alternates between forward and reverse motion as well as different speeds Ten seconds after prompting the user to change pedaling direction the workout applies braking resistance that is a high resistance level that essentially forces the user to stop pedaling Once the user stops pedaling the workout resumes the normal resistance level The actual level of breaking resistance depends on the user s pedaling speed If the user is pedaling at a rate equal to or faster than 6 2 mph 10 0 km h the workout applies the maximum level of braking resis tance If the user is pedaling at a speed below 6 2 mph 10 0 km h the workout applies 92 per cent of the maximum CROSS TRAIN AEROBICS is a constant resistance workout However for a similar experience with a variable resistance level workout the user can start any workout except for Fat Burn Cardio Heart Rate Hill Heart Rat
15. MERIC keypad and press ENTER Adjust the level as needed or desired during the workout Resistance level The Life Fitness Total Body Trainer provides a selection of 25 resistance levels The resistance level appears in the WORKOUT PROFILE window as rows of lights arranged in columns Selecting a low intensity level at first is recommended As physical conditioning improves the levels can increase Target heart rate Programs that calculate a target heart rate base this number on the age of the user and the type of workout The user accepts or adjusts the rate when setting up the workout During the workout itself the program reads the heart rate which is transmitted via the heart rate chest strap or the Lifepulse system sensors it uses this data to adjust the resistance Manually raising the rate increases the intensity of the cardiovascular exercise SELECTING A GOAL TYPE Workouts can be programmed to target certain type of goals Calories Distance Time in zone The Calories Goal feature is designed to promote weight loss and weight control The user sets a calorie goal during the workout setup Once the goal is met the workout automatically goes into a Cooldown Phase and ends afterward To use this feature 1 Press the PERSONAL TRAINER key when prompted to select a workout 2 Continue to press the PERSONAL TRAINER key until the MESSAGE CENTER displays CALORIES GOAL Then press ENTER 3 Enter th
16. R with NUMERIC keypad and ARROW keys Displays Elapsed time Speed level calories heart rate distance When enabled calories burned per hour METS and watts Summaries Total elapsed time of workout total calories burned total distance Character size 0 54 inches Workouts and Goals Manual Random Hill Cross Train Aerobics Cross Train Reverse Fat Burn Cardio Heart Rate Hill Heart Rate Interval Extreme Heart Rate Around the World Cascades Foothills Kilimanjaro Interval Speed Training Personal Trainer Workouts 6 slots Time in Zone Goal Calories Goal Distance Goal Quick Start Modes Aerobics and Reverse modes during all workouts except for Fat Burn Cardio Heart Rate Hill Heart Rate Interval or Extreme Heart Rate Heart rate monitor Polar telemetry heart rate monitoring system Lifepulse system sensors Polar heart rate chest strap optional Resistance Levels 25 speed independent Pedal speed range 1 5 mph 14 3 mph 2 4 km h 23 0 km h Drive type Belt alternator Accessory Tray Standard Integrated Reading Rack Standard Color Silver with gray accents PHYSICAL DIMENSIONS Length 84 75 inches 215 centimeters Width 26 5 inches 67 centimeters Height 64 inches 162 5 centimeters Weight 286 pounds 130 kilograms SHIPPING DIMENSIONS Length 85 75 inches 217 8 centimeters Width 29 25 inches 74 3 centimeters Height 50 75 inches 128 9 cen
17. R workouts and the MESSAGE CENTER dis plays PERSONAL TRAINER WORKOUTS ERASED Then the MESSAGE CENTER displays PERSON AL TRAINER WORKOUT ENTRY Select a number from 1 to 6 to identify the new workout Use the NUMERIC keypad or the ARROW keys Then press ENTER If a PERSONAL TRAINER workout already has been created for that number the MESSAGE CENTER dis plays a prompt to either modify the workout or proceed to another number Pressing the CLEAR key overwrites the previously created workout making it possible to create a new workout for that number Pressing ENTER bypasses the number and proceeds to another number If a PERSONAL TRAINER workout has not been created for a selected number the MESSAGE CENTER displays the prompt BEGIN PERSONAL TRAINER WORKOUT CREATION The MESSAGE CENTER displays a prompt to enter a duration time for the entire workout Using the NUMERIC keypad enter a duration and press ENTER The MESSAGE CENTER displays a prompt to select the workout type Options are TARGET HEART RATE PERCENTAGE or LEVEL The latter type is for custom hill workouts Use the ARROW keys to toggle between the options and press ENTER to select one of them The MESSAGE CENTER displays a prompt to select a target heart rate or an intensity level for the first inter val depending on the type of workout chosen in an earlier step Use the ARROW keys or the NUMERIC key pad A PERSONAL TRAINER workout consists of 30 intervals
18. RATE HILL takes the user through three different hills based on the target heart rate The user must grasp the Lifepulse system sensors continuously or wear a heart rate chest strap HEART RATE INTERVAL alternates between a hill and a valley based on the target heart rate The user must grasp the Lifepulse system sensors continuously or wear a heart rate chest strap EXTREME HEART RATE alternates between two target heart rate goals as quickly as possible The effect is similar to that of running sprints The user must grasp the Lifepulse system sensors continuously or wear a heart rate chest strap The following workouts are accessed by pressing the HILL PLUS key HILL is an interval training workout combining hills and valleys of different intensity levels which is proven to provide effective time efficient cardiovascular results AROUND THE WORLD is an interval training workout in which the hills resemble scenes of various geographical areas CASCADES is a two peak workout in which intensity levels gradually increase and decrease 15 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 HEART RATE HILL workout is 144 This workout targets 80 percent of the maximum so the equation would be 220 40 80 144 FOOTH
19. a residential area is likely to cause harm ful interference in which case the user will be required to correct the interference at his own expense Class S Studio Professional and or commercial use CAUTION Any changes or modifications to this equipment could void the prod uct warranty MISE EN GARDE Tout changement et toute modification de ce mat riel peut annuler la garantie du produit Any service other than cleaning or user maintenance must be performed by an authorized ser vice representative There are no user serviceable parts 2 TABLE OF CONTENTS Section Description Page 1 Getting Started 5 1 1 Important Safety Instructions 5 1 2 Setup 7 Where to Place the Life Fitness Fit Stride Total Body Trainer How to Stabilize the Life Fitness Fit Stride Total Body Trainer Check for Power Fitness and Entertainment Networking 2 The Display Console 8 2 1 Display Console Overview
20. and wear See Preventive Maintenance section for details If this Life Fitness product does not function properly after it has been dropped damaged or even partially immersed in water contact Life Fitness Customer Support Services for assis tance Always follow the console instructions for proper operation Close supervision is necessary when used by children invalids or disabled persons Do not use this product outdoors near swimming pools or in areas of high humidity Never operate a Life Fitness product with the air openings blocked Keep air openings free of lint hair or any obstructing material Never insert objects into any opening in this product If an object should drop inside careful ly retrieve it If the item cannot be reached contact Life Fitness Customer Support Services Never place liquids of any type directly on the unit except in the accessory tray water bottle holder Containers with lids are recommended Wear shoes with rubber or high traction soles Do not use shoes with heels leather soles cleats or spikes Make sure no stones are embedded in the soles Keep all loose clothing shoelaces and towels away from moving parts Do not use this product in bare feet Do not tip the unit on its side during operation Keep the area around the Life Fitness product clear of any obstructions including walls and furniture Ensure that there is at least
21. com or call the nearest Life Fitness Customer Support Services group 35 For Product Service within the United States and Canada Telephone 1 847 451 0036 FAX 1 847 288 3702 Toll free telephone 800 351 3737 For Product Service Internationally Life Fitness Europe GmbH Telephone 49 089 317 751 66 FAX 49 089 317 751 38 Life Fitness UK LTD Telephone 44 1353 665 507 FAX 44 1353 666 719 Life Fitness Atlantic BV Europe Middle East amp Africa except local Life Fitness offices Life Fitness Benelux Telephone 31 180 646 666 FAX 31 180 646 699 Life Fitness Italia S R L Telephone 800 438 836 FAX 39 0457 238 197 Life Fitness Austria Vertriebs GmbH Telephone 43 1615 7198 FAX 43 1615 7198 20 Life Fitness Asia Pacific Ltd Asia amp Australia except local Life Fitness offices Telephone 852 2891 6677 FAX 852 2575 6001 Life Fitness Latin America and Caribbean Telephone 1 847 288 3964 FAX 1 847 288 3886 Life Fitness do Brazil Telephone 55 11 4193 8282 FAX 55 11 4193 8283 Life Fitness Japan Telephone 81 3 3359 4309 FAX 81 3 3359 4307 Life Fitness Iberia Spain Telephone 34 93 672 4660 FAX 34 93 672 4670 7 SPECIFICATIONS 7 1 LIFE FITNESS 95XI FIT STRIDETM TOTAL BODY TRAINER Designed use Heavy Commercial Maximum user weight 350 pounds 160 kilograms Power requirements None Console Type MESSAGE CENTE
22. console allows the user to tailor a workout to personal fitness abilities and goals and to monitor progress With this easy to use console the user can track fitness improvement from one workout to the next 2 2 DISPLAY CONSOLE DESCRIPTIONS This section lists and describes the functions for the keys and display windows on the console See Section 4 titled The Workouts for detailed information on using the console to set up workouts A START Press this key to activate the console for programming a new workout The activated console lights up and displays SELECT WORKOUT OR PRESS QUICK START If no key is pressed for 15 seconds and the user stops pedaling the console shuts down again NOTE The Life Fitness Total Body Trainer s AutoStart feature also activates the console when the user steps on the pedals and begins pedaling B ENTER Press this key after entering each value such as weight or workout time when prompted by console display messages 8 Target Heart Rate THR is a percentage of the theoretical maximum For example a 40 year old user s THR for the CARDIO workout is 144 This workout targets 80 percent of the maximum so the equation would be 220 40 80 144 C NUMERIC keypad Use these keys to enter values such as length of workout weight age target heart rate and intensity level While a workout is in progress numeric keys can be used to set new intensity levels or change the target heart rate in the
23. culates the number and rate of calories burned using the entered weight as well as the pedaling speed 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 or key in the correct value with the NUMERIC KEYPAD and press ENTER Life Fitness Total Body Trainer workout programs that set a target heart rate zone first calculate the user s theoretical maximum heart rate by subtracting the user s age from the number 220 The programs then calculate the target zone as a percentage of the theoretical maximum ENTERING TIME When prompted by the MESSAGE CENTER to enter a time use the ARROW KEYS to increase or decrease the displayed time to the desired value or key in the desired value with the NUMERIC KEYPAD and press ENTER 17 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 HEART RATE HILL workout is 144 This workout targets 80 percent of the maximum so the equation would be 220 40 80 144 SELECTING AND ADJUSTING THE RESISTANCE LEVEL When prompted by the MESSAGE CENTER use the ARROW KEYS to increase or decrease the displayed intensity level or target heart rate to the desired value or key in the desired value with the NU
24. duration within the target zone as a workout goal For detailed information about the workouts as well as the Time In Zone Goal option see Section 4 titled The Workouts During one of these workouts grasp the Lifepulse system sensors continuously or wear the Polar heart rate chest strap to enable the on board computer to monitor the heart rate during a workout 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 LEVEL ARROW keys 12 Target Heart Rate THR is a percentage of the theoretical maximum For example a 40 year old user s THR for the CARDIO workout is 144 This workout targets 80 percent of the maximum so the equation would be 220 40 80 144 3 2 HEART RATE MONITORING THE LIFEPULSETM DIGITAL HEART RATE MONITORING SYSTEM The patented Lifepulse system sensors are the built in heart rate monitoring system on the Life Fitness Total Body Trainer For the most accurate reading possible during a workout Grasp the sensors A firmly Hold each sensors at the vertical midpoint Keep hands steady and in place The console displays the heart rate within 10 to 40 seconds after the user grasps the sensors 13 THE POLAR TELEMETRY HEART RATE MONITORING CHEST STRAP The Life Fitness Total Body Trainer is equipped with Polar heart rate monitoring system in which electrodes p
25. e Interval or Extreme Heart Rate and then press the AEROBICS MODE key CROSS TRAIN REVERSE This workout features alternating periods of pedaling forward and pedaling backwards If the user chooses a workout duration 14 minutes or above the unit displays alternating prompts to pedal for ward for five minutes and then backward for two minutes If the user selects a goal of 13 minutes or below the display prompts the user to pedal forward for two minutes and then backward for one minute If the user selects a goal other than time distance or calorie the program uses the default setting of prompting forward motion for five minutes and reverse for two minutes This feature varies the emphasis on different leg muscles Ten seconds after prompting the user to change pedaling direction the workout applies braking resistance that is a high resistance level that essentially forces the user to stop pedaling Once the user stops pedaling the workout resumes the normal resistance level The actual level of breaking resistance depends on the user s pedaling SPEED If the user is pedaling at a rate equal to or faster than 6 2 mph 10 0 km h the workout applies the maximum level of braking resistance If the user is pedaling at a speed below 6 2 mph 10 0 km h the workout applies 92 percent of the maximum CROSS TRAIN REVERSE is a constant resistance workout However for a similar experience with a variable resistance level workout the use
26. e desired calorie goal value 4 Select a workout 5 Run through the set up steps for the selected workout 6 Begin the workout The Distance Goal feature is designed to build endurance The user sets a distance goal during the workout setup Once the goal is met the workout automatically goes into a Cooldown Phase and ends afterward To use this feature 1 Press the the PERSONAL TRAINER key when prompted to select a workout 2 Continue to press the PERSONAL TRAINER key until the MESSAGE CENTER displays DISTANCE GOAL 3 Press ENTER 4 Enter the desired distance goal value 5 Select a workout 6 Run through the set up steps for the selected workout 7 Begin the workout 18 Target Heart Rate THR is a percentage of the theoretical maximum For example a 40 year old user s THR for the HEART RATE HILL workout is 144 This workout targets 80 percent of the maximum so the equation would be 220 40 80 144 The Time in Zone Goal program enhances FAT BURN CARDIO HEART RATE HILL HEART RATE INTERVAL and EXTREME HEART RATE workouts by setting a certain duration within the target zone as a workout goal The program automatically alters the resistance to maintain a pace that will meet that objective within that duration Once the objective is met the workout automati cally goes into a Cooldown Phase To use the Time In Zone Goal feature 1 Press the ZONE TRAINING key when prompted to select a workout 2 Conti
27. e ulti mate peak and then gradually decline SPEED TRAINING is a Hill workout in which the intensity level alternates between high and low levels very quickly to simulate a typical speed training workout 23 HEART RATE HILLTM This program combines the standard HILL workout profile with the concept of Heart Rate Zone Training The default target heart rate is calculated as 80 percent of the theoretical maximum HRmax but the user can adjust the target rate during the workout setup All hills and valleys are percentages of HRmax The workout consists of three hills that target three heart rate goals The first hill brings the heart rate to 70 percent of HRmax The second hill increases the rate to 75 percent of HRmax The third hill matches the Target Heart Rate brining the heart rate to 80 percent of HRmax The valley always is defined as 65 percent of HRmax After a standard three minute warm up the workout progresses toward the first hill and heart rate goal Once the user reaches 70 percent of HRmax the hill continues for one minute When the minute expires the level decreases into a valley Once the user s heart rate falls to 65 percent of HRmax the valley continues for one minute Then the next hill begins with its corresponding heart rate goal After the user completes the third hill valley pair the program returns to the first hill and repeats the cycle as long as the duration allows At the end of the duration the workout goes
28. efault Value Description MAX WORKOUT 60 minutes This is the maximum possible duration for a DURATION workout The value can range from 10 to 99 ENGLISH METRIC ENGLISH This option determines the units used for entering UNITS weight and measuring distance WATTS DISPLAY DISABLED If this option is enabled the MESSAGE CENTER ENABLE displays the of Watts equivalent pedaling rate DISABLE METS DISPLAY DISABLED If this option is enabled the MESSAGE CENTER ENABLE displays the METs equivalent of the pedaling rate DISABLE CAL HR DISPLAY DISABLED If this option is enabled the MESSAGE CENTER ENABLE displays the number of calories burned per hour DISABLE during the workout USER LANGUAGE SELECT DISABLED This option if enabled gives users the ability to select a language for use during a workout See the topic entitled User Language Select in this section OPTIONAL SETTINGS 6 SERVICE AND TECHNICAL DATA 6 1 PREVENTIVE MAINTENANCE TIPS The Life Fitness Total Body Trainer is backed by the engineering excellence of Life Fitness and is one of the most rugged and trouble free pieces of exercise equipment on the market today Commercial Life Fitness products have proven to be durable in health clubs colleges and mili tary facilities the world over This same technology engineering expertise and reliability have gone into the Life Fitness Total Body Trainer NOTE The safety of the equipment can be maintai
29. eoretical maximum HRmax A 40 year old user s recommended THR for the HEART RATE INTERVAL workout is 144 or 80 percent of the maximum so the equation would be 220 40 80 144 EXTREME HEART RATE TM This intense varied workout is designed to help more experienced users break through fitness improvement plateaus The workout alternates between two target heart rates as quickly as possi ble The effect is similar to that of running sprints The user must wear a chest strap or grip the LifepulseTM sensors throughout the workout When setting up the workout the user enters a target heart rate After a standard three minute warm up the intensity increases until the user reaches the target heart rate goal of 85 percent of the theoretical maximum HRmax That target rate is maintained for a stabilizing period Then the intensity decreases When the heart rate falls to the 65 percent of HRmax goal it is maintained there for a stabilizing period The program repeats the alternating of intensity levels continuing this pattern throughout the duration The program does not proceed to a new heart rate goal until the user reaches the current goal 26 Defined by the American College of Sports Medicine s Guidelines for Exercise Testing and Prescription as equal to 220 minus an individual s age Target Heart Rate THR is a percentage of the theoretical maximum HRmax For example a 40 year old user s rec ommended THR for the EXTRE
30. gin workout HEART RATE HILL Press ZONE TRAINING repeatedly until HR HILL appears press ENTER Enter weight Enter time Enter age Accept THR Begin workout HEART RATE INTERVAL Press ZONE TRAINING repeatedly until HR INTERVAL appears press ENTER Enter weight Enter time Enter age Accept THR Begin workout EXTREME HEART RATE Press ZONE TRAINING repeatedly until EXTREME HR appears press ENTER Enter weight Enter time Enter age Accept THR Begin workout HILL Press HILL PLUS when HILL appears press ENTER Enter weight Enter time Select level Begin workout AROUND THE WORLD Press HILL PLUS repeatedly until AROUND THE WORLD Appears press ENTER Enter weight Enter time Select level Begin workout CASCADES Press HILL PLUS repeated ly until CASCADES appears press ENTER Enter weight Enter time Select level Begin workout FOOTHILLS Press HILL PLUS repeated ly until FOOTHILLS appears press ENTER Enter weight Enter time Select level Begin workout INTERVAL Press HILL PLUS repeated ly until INTERVAL appears press ENTER Enter weight Enter time Select level Begin workout KILIMANJARO Press HILL PLUS repeated ly until KILIMANJARO appears press ENTER Enter weight Enter time Select level Begin workout SPEED TRAINING Press HILL PLUS repeatedly until SPEED TRAINING appears press ENTER Enter weight Enter time Select level Begin workout CROSS TRAIN REVERSE P
31. holding the handles Then let go of the handles Without networking press START or begin pedaling to activate the console The MESSAGE CENTER displays SELECT WORKOUT OR PRESS ENTER TO BEGIN If it displays a differ ent message press the CLEAR key twice in rapid succession With optional networking enabled press START or begin pedaling to activate the console The MESSAGE CENTER displays SELECT WORKOUT OR ENTER ID USING ENTER KEY Either select a workout as described below or log on to the networked exercise database and then select a workout To log onto the network key in the user ID number with the numeric keypad SELECTING AND USING QUICK START QUICK START is the fastest way to begin exercising and bypasses the steps of selecting a spe cific workout program At the MESSAGE CENTER prompt to select a workout press the QUICK START key The workout begins at an intensity level that remains the same unless manually changed After 12 seconds the MESSAGE CENTER displays a prompt to enter weight which the computer requires to calculate total calories burned SELECTING A WORKOUT For MANUAL FAT BURN CARDIO and RANDOM When prompted to select a workout press the key labeled with the name of the desired workout For HEART RATE HILL HEART RATE INTERVAL and EXTREME HEART RATE When prompt 16 ed by the MESSAGE CENTER to select a workout press the ZONE TRAINING key The MES SAGE CENTER then displays the name of one of the zo
32. id 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 Cooldown level according to the individual user s performance O WORKOUT PROFILE window This window displays shapes made of columns of lights that represent the levels of intensity in a workout in progress The height of the first column on the left side of the win dow is proportional to the current level of intensity During a FAT BURN CARDIO HEART RATE HILL HEART RATE INTERVAL or EXTREME HEART RATE workout which requires the use of a Polar heart rate chest strap or the Lifepulse system sensors the WORKOUT PROFILE window displays a flashing heart shape to request the user s heart rate signal If the console does not detect a signal the MESSAGE CENTER displays the prompt NEED HEART RATE PLACE HANDS ON SENSORS OR USE TELEMETRY STRAP If the console does not receive the signal within three minutes the workout automatically is converted to a MANUAL program P MESSAGE CENTER This window displays step by step instructions for setting up a workout During a workout it displays statistics about the progress of the workout Heart Rate the detected heart rate if the user is wearing the chest strap or grasping the Lifepulse system sensors Distance the total distance traveled in miles or kilometers if enabled Speed the pedaling speed
33. ise Testing and Prescription as equal to 220 minus an individual s age Within each suggested range these additional guidelines can be used Lower Half of Range Upper Half of Range higher age lower age lower weight higher weight shorter taller in cases of excessive weight use lower half of range The computer will not accept heart rates less than 52 or greater than 200 beats per minute body weights less than 75 pounds 34 kg or greater than 400 pounds 182 kg ages below 10 or over 99 years data input that exceeds human potential If you make an error when entering any Fit Test data you can correct it by pressing CLEAR inputting the correct information and pressing ENTER It is important for you to take the Fit Test under similar circumstances each time Your heart rate is dependent on many factors including amount of sleep the previous night at least seven hours is recommended time of day time since last meal two to four hours after the last meal is recommended time since last beverage containing caffeine or alcohol or cigarette at least four hours is recommended time since last exercise at least six hours is recommended For the most accurate Fit Test results perform the Fit Test on three consecutive days and aver age the three scores NOTE To receive a proper Fit Test score the work done must be within a training heart rate zone that is 60 percent to 85 percent of the theoretical
34. nding Workouts Early Life Fitness Fit Stride Total Body Trainer Workout Setup Steps chart 4 3 Workout Descriptions 21 Quick Start Manual Random Fat Burn Cardio Hill Six Pre Set Workouts Heart Rate HillTM Workout Heart Rate IntervalTM Workout Extreme Heart RateTM Workout Cross Train Aerobics Cross Train Reverse Fit Test 4 4 Personal Trainer Workouts 31 Using Personal Trainer Workouts Creating a Personal Trainer Workout 5 Optional Settings 32 5 1 Entering and using the Optional Settings Feature 32 User Language Select 6 Service And Technical Data 33 6 1 Preventive Maintenance Tips 33 6 2 Preventive Maintenance Schedule 34 6 3 Troubleshooting the Polar Heart Rate Chest Strap 34 Heart Rate Reading Is Erratic Absent Entirely or Abnormally Ele
35. ne training workouts Press ENTER to select the displayed workout or continue to press the ZONE TRAINING key to display each of the other options Press ENTER to select the desired workout For CROSS TRAIN REVERSE CROSS TRAIN AEROBICS and PERSONAL TRAINER WORK OUTS When prompted by the MESSAGE CENTER to select a workout press the PERSONAL TRAINER key The MESSAGE CENTER displays the name a workout Press ENTER to select the displayed workout or continue to press the PERSONAL TRAINER key to display each of the other options Press ENTER to select the desired workout For PERSONAL TRAINER WORKOUTS once a workout is configured and saved no further setup steps are necessary For more informa tion see section 4 4 titled Personal Trainer Workouts For HILL AROUND THE WORLD FOOTHILLS INTERVAL KILIMANJARO CASCADES and SPEED TRAINING When prompted by the MESSAGE CENTER to select a workout press the HILL PLUS key The MESSAGE CENTER then displays the name of the one of these workouts Press ENTER to select the displayed workout or continue to press the HILL PLUS key to display each of the other options Press ENTER to select the desired program ENTERING WEIGHT When prompted by the MESSAGE CENTER to enter weight use the ARROW KEYS to increase or decrease the displayed weight to the correct value or key in the correct value with the NUMERIC KEYPAD and press ENTER The default weight is 150 pounds or 68 kilograms The on board computer cal
36. ned only if the equipment is examined regu larly for damage or wear Keep the equipment out of use until defective parts are repaired or replaced Pay special attention to parts that are subject to wear as outlined in the Preventive Maintenance Schedule REMARQUE pour conserver un mat riel s r il convient de l inspecter r guli rement afin de d celer tout signe d usure ou d endommagement N utilisez pas l appareil tant que les pi ces d fectueuses n ont pas t r par es ou remplac es Portez une attention toute particuli re aux pi ces qui s usent comme indiqu ci dessous The following preventive maintenance tips will keep your Life Fitness Total Body Trainer operat ing at peak performance Locate the Life Fitness Total Body Trainer in a cool dry place Clean the top surface of the pedals regularly Keep the display console free of fingerprints and salt build up caused by sweat Use a 100 cotton cloth lightly moistened with water and mild liquid detergent to clean the Life Fitness Total Body Trainer Other fabrics including paper towels may scratch the sur face Do not use ammonia chlorine or acid based cleaners Long fingernails may damage or scratch the surface of the console use the pad of the fin ger to press the selection buttons on the console Clean the housing and moving arms thoroughly on a regular basis NOTE When cleaning the exterior of the unit a non abrasive cleane
37. ns may be accessed with this key HEART RATE HILL TIME IN ZONE GOAL HEART RATE INTERVAL FAT BURN also accessible with FAT BURN key EXTREME HEART RATE CARDIO also accessible with CARDIO key 9 Target Heart Rate THR is a percentage of the theoretical maximum For example a 40 year old user s THR for the CARDIO workout is 144 This workout targets 80 percent of the maximum so the equation would be 220 40 80 144 L PERSONAL TRAINER Press this key for additional workout options including customized workouts designed by a fitness club trainer or staff member See Section 5 titled Internal Settings for information on designing custom workouts The following workouts and goals may be accessed with this key CROSS TRAIN AEROBICS FIT TEST CROSS TRAIN REVERSE DISTANCE GOAL PERSONAL TRAINER 1 6 CALORIES GOAL M HILL PLUS Press this key to select HILL PLUS workouts in which intensity levels increase and decrease in set patterns The following workouts may be accessed with this key HILL CASCADES AROUND THE WORLD SPEED TRAINING KILIMANJARO FOOTHILLS INTERVAL N COOLDOWN Workout programs end automatically in a Cooldown mode which lowers the intensity level Press the COOLDOWN key at any desired point during a workout to go immediately into Cooldown mode In this phase of a workout the body begins to remove lactic ac
38. nue to press the ZONE TRAINING key until the MESSAGE CENTER displays TIME IN ZONE GOAL Then press ENTER 3 Enter weight 4 Select the duration for staying within the zone 5 Select a FAT BURN CARDIO HEART RATE HILL HEART RATE INTERVAL or EXTREME HEART RATE workout 6 Enter age 7 Accept or change the target heart rate displayed by the MESSAGE CENTER 8 Begin the workout SELECTING A WORKOUT MODE Two workout mode options on the Life Fitness Total Body Trainer feature alternate ways to vary work outs Aerobics Mode This workout mode simulates the experience of working out with a train er Throughout the workout the MESSAGE CENTER displays prompts to vary the work load and emphasize different muscle groups such as upper and lower body This feature can be used with any workout except for Fat Burn Cardio Heart Rate Hill Heart Rate Interval or Extreme Heart Rate To select it press AEROBICS MODE key Reverse Mode This workout mode continuously alternates five minutes of forward motion with two minutes of reverse motion to exercise different leg muscles This feature can be used with any workout except for Fat Burn Cardio Heart Rate Hill Heart Rate Interval or Extreme Heart Rate To select it press the REVERSE MODE key SWITCHING WORKOUTS ON THE FLY It is possible during a workout to switch to another workout program After a switch the console retains all the progress informa
39. nuously monitors and displays the heart rate adjusting the intensity level of the Life Fitness Total Body Trainer to reach and maintain the target This system eliminates over and under training and maximizes the aerobic benefits of exercise by using the body s fat stores for fuel CARDIO The CARDIO workout is virtually identical to FAT BURN except the target heart rate is calculat ed at 80 percent of the theoretical maximum As with FAT BURN the user wears a chest strap or grips the Lifepulse system sensors throughout the CARDIO workout The higher target promotes cardiovascular improvement by placing a heavier workload on the heart muscle HILL The Life Fitness patented HILL workout offers a variety of configurations for interval training Intervals are periods of intense aerobic exercise separated by regular periods of lower intensity exercise The WORK OUT PROFILE window represents these high and low intervals as columns of light which together have the appearance of hills and valleys The computerized interval training workout has been scientifically demonstrated to promote greater cardio respiratory improvement than steady pace training 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 BURN workout is 117 This worko
40. o provide an efficient effective total body workout CAUTION Health related injuries may result from incorrect or excessive use of exercise equipment Life Fitness STRONGLY recommends seeing a physician for a complete medical exam before undertaking an exercise program particularly if the user has a family history of high blood pressure or heart disease or is over the age of 45 or smokes has high cholesterol is obese or has not exercised regularly in the past year If at any time while exercising the user experiences faintness dizziness pain or shortness of breath he or she must stop immediately MISE EN GARDE Des probl mes de sant peuvent tre caus s par une utilisa tion incorrecte ou excessive de l quipement Life Fitness conseille VIVEMENT de consulter un m decin pour subir un examen m dical complet avant de com mencer tout programme d exercice et tout particuli rement si l utilisateur a des ant c dents familiaux d hypertension ou de troubles cardiaques ou s il a plus de 45 ans s il fume s il a du cholest rol s il est ob se ou n a pas fait d exercice r guli rement depuis un an Si pendant l utilisation de l appareil l utilisateur ressent un malaise des vertiges des douleurs ou des difficult s respirer il doit cesser imm diatement 4 1 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
41. of 80 percent of HRmax and a valley which brings the heart rate down to 65 percent of HRmax After a standard three minute warm up the workout progresses toward the first hill and heart rate goal Once the goal is reached the hill continues for three minutes Then the level decreases into a valley Once the 65 percent of HRmax goal is reached the valley continues for three minutes after which the next hill begins The user s fitness level determines the number of hills and valleys encountered within the duration At the end of the duration the workout goes into a cool down phase If the heart rate goes above the the oretical maximum for more than 45 seconds the cross trainer automatically goes into pause mode The program does not proceed to a new heart rate goal until the user reaches the current goal The user must wear a heart rate chest strap or grip the Lifepulse sensors throughout the work out 25 Warm up 65 HRmax HEART RATE INTERVAL Workout Profile 80 HRmax Hill Hill Valley Valley Valley Hill 65 HRmax 80 HRmax 65 HRmax 80 HRmax 117 BPM 117 BPM 117 BPM User Example 80 40 year old 144 recommended BPM percent of theoretical maximum HR max 144 BPM 144 BPM 144 BPM 117 BPM 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 th
42. om another heart rate transmitter with in three feet one meter Corrective Action Wet the belt transmitter elec trodes see section 3 2 Ensure the belt transmitter elec trodes are laying flat against the skin see section 3 2 Wash the belt transmitter with mild soap and water Make sure the chest strap trans mitter is within three feet one meter of the heart rate receiver Contact Life Fitness Customer Support Services for instructions on how to have the chest strap replaced Move the cross trainer a few inches away from the probable cause or move the probable cause a few inches away from the cross trainer until the heart rate readings are accurate 6 4 TROUBLESHOOTING THE LIFEPULSE SYSTEM SENSORS If the heart rate reading is erratic or missing do the following Dry the hands if necessary to prevent slipping Apply hands to all four sensors located at the front and back of the hand grips Grasp the sensors firmly Apply constant pressure around the sensors 6 5 HOW TO OBTAIN PRODUCT SERVICE 1 Verify the symptom and review the operating instructions The problem may be unfamiliarity with the product and its features and workouts 2 Locate the serial number plate which is at the back end of the unit Document the serial number which consists of three letters followed by six numerals 3 Contact Life Fitness Customer Support Services via the Web at www lifefitness
43. ount the Life Fitness Total Body Trainer and begin pedaling The console should then light up making it possible to program a workout Pedal for 10 to 20 minutes at 1 5 mph 2 4 km h or faster during a workout to charge the battery Afterwards the pedal action during workouts keeps the battery charged If the console still does not light contact Life Fitness Customer Service See section 6 5 titled How to Obtain Product Service for more information FITNESS AND ENTERTAINMENT NETWORKING Two interchangeable network ports allow the Life Fitness Total Body Trainer to be connected to a fit ness entertainment system and or a network such as FitLinxxTM interactive fitness network Fitness network The network connection enables the console to upload user workout sta tistics to a fitness network database or to download remotely stored information such a pre set workout program See Section 4 2 titled Using the Workouts for information on logging onto a network Entertainment The network connection enables the console to power a third party receiver for use with a service such as the Cardio Theater entertainment system or the BroadcastVisionTM entertainment system These ports are located on the back of the console and are enclosed by a removable cover Any use of the ports for other than their intended purpose could void the product warranty 7 2 THE DISPLAY CONSOLE 2 1 DISPLAY CONSOLE OVERVIEW The computerized display
44. overall duration of the workout determines the length of each interval Each workout is made up of 20 intervals so the duration of each interval is equal to the duration of the entire workout divided by 20 10 to 19 minutes The interval durations initially are set at 30 seconds for a 10 minute workout For every minute added by the user on the fly each interval increases by three seconds A 15 minute workout consists of 20 intervals at 45 seconds each 20 to 99 minutes All intervals last 60 seconds If the user adds minutes to the pre set duration while the workout is in progress the program adds hills and valleys that are identical to the first eight intervals of the Interval Training phase This pattern repeats until the workout is completed 22 SIX PRE SET WORKOUTS AROUND THE WORLD CASCADES FOOTHILLS INTERVAL KILIMANJARO and SPEED TRAINING are variations of the HILL workout These workouts cannot be changed on the fly AROUND THE WORLD is an interval training workout in which the hills resemble scenes of vari ous geographical areas CASCADES is a two peak workout in which intensity levels gradually increase and decrease FOOTHILLS is a rolling hill workout with low intensity levels INTERVAL is a Hill workout in which intensity levels rise and fall The higher levels gradually incline toward a peak and then gradually decline KILIMANJARO is a Hill workout in which the intensity levels gradually incline toward on
45. r and soft cotton cloth are strongly recommended 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 33 6 2 PREVENTIVE MAINTENANCE SCHEDULE Follow the schedule below to ensure proper operation of the product ITEM WEEKLY MONTHLY BI ANNUALLY ANNUALLY Display Console Clean Inspect Console Mounting Bolts Inspect Accessory Tray Clean Inspect Frame Clean Inspect Plastic Covers Clean Inspect 6 3 TROUBLESHOOTING THE POLAR HEART RATE CHEST STRAP HEART RATE READING IS ERRATIC ABSENT ENTIRELY OR ABNORMALLY ELEVATED 34 Malfunction Heart rate reading is erratic or absent entirely Abnormally elevated heart rate readings Probable Cause Belt transmitter electrodes are not wet enough to pick up accurate heart rate readings Belt transmitter electrodes are not laying flat against the skin Belt transmitter needs cleaning Belt transmitter is not within 3 feet one meter of the heart rate receiver Chest strap battery is depleted Electromagnetic interference from television sets and or antennas Electromagnetic interference from cell phones Electromagnetic interference from computers Electromagnetic interference from cars Electromagnetic interference from high voltage power lines Electromagnetic interference from motor driven exercise equipment Electromagnetic interference fr
46. r can start any workout except for Fat Burn Cardio Heart Rate Hill Heart Rate Interval or Extreme Heart Rate and then press the REVERSE MODE key 27 FIT TEST The Life Fitness Total Body Trainer Fit Test program is another exclusive feature of this versatile cross trainer The Fit Test workout measures cardiovascular fitness and can be used to monitor improvements in endurance every four to six weeks The user must grasp the Lifepulse hand sensors when prompted or wear a heart rate chest strap as the test score calculation is based on a heart rate reading The workout duration will be five minutes at the chosen resistance level Immediately afterward the console will take the user s heart rate reading calculate a fitness score and display the score in the MESSAGE CENTER The Fit Test is considered to be a submax VO2 volume of oxygen test It gauges how well the heart sup plies oxygenated blood to the exercising muscles and how efficiently those muscles receive oxygen from the blood Physicians and exercise physiologists generally regard this test as a good measure of aerobic capacity To set up the Fit Test Begin pedaling Press the PERSONAL TRAINER button repeatedly until the FIT TEST option appears in the message center Press ENTER to select the FIT TEST option The message center will prompt for a user weight ENTER WEIGHT Use the NUMERIC KEYS or UP DOWN ARROW KEYS to input your weight Press ENTER to accept the weight
47. ress PERSONAL TRAINER repeatedly until X TRAIN REVERSE appears press ENTER Enter weight Enter time Select level Begin workout CROSS TRAIN AEROBICS Press PERSONAL TRAIN ER repeatedly until X TRAIN AEROBICS appears press ENTER Enter weight Enter time Select level Begin workout PERSONAL TRAINER WORKOUTS Press PERSONAL TRAINER repeatedly until desired PERSONAL TRAINER WORKOUT number appears press ENTER Enter weight Begin workout FIT TEST Press PERSONAL TRAINER repeatedly until FIT TEST appears press ENTER Enter weight Enter age Enter gender Enter level Begin workout This workout requires the user to wear the telemetry chest strap or to grip the Lifepulse system sensors Target Heart Rate THR is a percentage of the theoretical maximum For example a 40 year old user s THR for the FAT BURN workout is 117 This workout targets 65 percent of the maximum so the equation would be 220 40 65 117 When the MESSAGE CENTER displays a Target Heart Rate either accept it by pressing ENTER or change the value with the LEVEL ARROW key and then press ENTER If a calorie or distance goal is being used the MESSAGE CENTER does not display a prompt for a time duration LIFE FITNESS TOTAL BODY TRAINER WORKOUT SETUP STEPS 4 3 WORKOUT DESCRIPTIONS QUICK START QUICK START is the fastest way to begin exercising and bypasses the steps of selecting a specific workout program The intensity level for the workout i
48. ress the UP or DOWN ARROW key for the desired value Press ENTER to select the new value or setting To exit Optional Settings press the CLEAR key repeatedly until the MES SAGE CENTER displays SELECT WORKOUT OR PRESS QUICK START USER LANGUAGE SELECT If enabled this option allows users to select the language by which to interact with the unit during a workout To use the option enable User Language Select see below Begin pedalling The console will display the message SELECT LANGUAGE USING ARROW KEYS The user can select from a list of available languages using any of the arrow keys Press enter when the desired lan guage appears to select that language A workout can now be started using the selected language Selecting a language is not necessary to begin a workout Simply press the Quick Start key to start a workout or any of the program keys to begin workout programming using the default language The user may select from the following languages English German French Italian Dutch Spanish Portugese and Turkish Japanese is available if the unit is equipped with a CCD console To enable the User Language Select option enter the Optional Settings see section 5 1 Scroll forward through the options using the ENTER key or backward using the CLEAR key until LANGUAGE SEL appears Once LANGUAGE SEL appears in the Message Center press any of the UP DOWN ARROW KEYS to toggle the mode from OFF to ON 32 Setting D
49. ressed against the skin transfer heart rate signals to the console These electrodes are attached to a chest strap that the user wears during the workout The chest strap is optional To order it call Life Fitness Customer Support Services See Section 6 4 titled How to Obtain Product Service 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 elec trical impulses of the heart back to the receiver Moisten the electrodes Then secure the strap as high under the chest muscles as possible The strap should be snug but comfortable enough to allow for normal breathing The transmitter strap delivers an optimal heart rate reading when the electrodes are in direct contact with skin However it also functions properly through a thin layer of wet clothing If it becomes necessary to re moisten the chest strap electrodes grasp the center of the strap pull it away from the chest to expose the two electrodes and moisten them NOTE If the Lifepulse system sensors are grasped while the chest strap is worn and if the sig nals from the sensors are valid the on board computer uses the sensor signals for calculating the heart rate instead of those transmitted with the chest strap A A 14 4 THE WORKOUTS 4 1 WORKOUT OVERVIEWS This section lists the Life Fitness Total Body Trainer s pre programmed workout
50. s For more detailed information see Section 4 2 titled Using the Workouts QUICK START is the fastest way to begin exercising and bypasses the steps involved in select ing a specific workout program After the QUICK START key is pressed a constant level work out begins The intensity level does not change automatically MANUAL is a workout in which the intensity level does not change automatically It is accessed with the MANUAL key RANDOM is an interval training workout of constantly changing intensity levels that occur in no regular pattern or progression It is accessed with the RANDOM key FAT BURN is a low intensity workout for burning the body s fat reserves The user must wear a heart rate chest strap or grasp the Lifepulse system sensors continuously The workout pro gram automaticallly adjusts the intensity level based on the actual heart rate to maintain the rate at 65 percent of the theoretical maximum It is accessed with the FAT BURN key CARDIO is a higher intensity workout for more fit users emphasizing cardiovascular benefits and maximum fat burning The user must wear a heart rate chest strap or grasp the Lifepulse system sensors continuously 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 It is accessed with the CARDIO key The following workouts are accessed by pressing the ZONE TRAINING key HEART
51. s set automatically and remains the same unless manually changed To change the level use the LEVEL ARROW keys or use the NUMERIC KEYPAD to enter a higher or lower level number After the workout has been in progress for 12 sec onds the MESSAGE CENTER displays ENTER WEIGHT which the computer requires to calcu late total calories Using the ARROW KEYS increase or decrease the displayed weight to the correct value or enter the weight using the NUMERIC keypad MANUAL WORKOUT The MANUAL program sets an intensity level that does not change automatically While the workout is in progress increase or lower the intensity level as desired using the ARROW keys RANDOM WORKOUT The RANDOM program creates a terrain of hills and valleys that varies with each workout More than one million different patterns are possible Because workout levels are greater in this work out than in the HILL workout it is recommended that the RANDOM workout be set one or two levels lower than the workout level which would normally be selected in the HILL workout FAT BURN The FAT BURN workout is designed to maintain a user s heart rate at 65 percent of the theoretical maximum for optimal results Throughout the workout the user wears a chest strap or grips the Lifepulse system sensors If the user is not wearing a chest strap the WORKOUT PROFILE window displays a heart shape and the MESSAGE CENTER displays a prompt to grip the sensors The con sole conti
52. so the length of each interval is equal to the workout duration value divided by 30 After entering the value press ENTER Repeat this set of steps for each of the following 29 intervals To keep the preceding value for the current interval simply press ENTER At the end of this setup the MESSAGE CENTER displays PERSONAL TRAINER WORKOUT COMPLETED The new PERSONAL TRAINER workout is ready to use Press the ENTER key to set up another workout OR Press the CLEAR key The MESSAGE CENTER will display SELECT WORKOUT OR PRESS QUICK START 31 Target Heart Rate THR is a percentage of the theoretical maximum For example a 40 year old user s THR for the CARDIO workout is 144 This workout targets 80 percent of the maximum so the equation would be 220 40 80 144 5 OPTIONAL SETTINGS 5 1 ENTERING AND USING THE OPTIONAL SETTINGS FEATURE Fitness club managers and other authorized personnel can use the Optional Settings feature to change default settings or to enable or disable certain workouts or displays on the Life Fitness Total Body Trainer console To enter the Optional Settings while the unit is on hold down the 5 key and press CLEAR twice The MESSAGE CENTER displays OPTIONAL SETTINGS and then the first configuration option Scroll forward through the options using the ENTER key or backward using the CLEAR key For each feature or setting option the MESSAGE CENTER displays the default setting To change the default p
53. struction N ins rez jamais d objet dans les ouvertures de cet appareil Si un objet tombe dedans coupez l alimentation lectrique d branchez le cordon de la prise et r cup rez le avec pr caution Si vous ne pouvez pas l atteindre consultez le service apr s vente de Life Fitness Ne placez jamais de liquides d aucune sorte directement sur l appareil sauf si vous dis posez d un support ou d un plateau pour accessoires Il est recommand d utiliser des con teneurs munis d un couvercle Portez des chaussures avec semelles en caoutchouc ou antid rapantes N utilisez pas de chaussures talons de semelles en cuir ou crampons Assurez vous qu aucun caillou ne s est incrust dans les semelles Maintenez les v tements l ches les lacets et les serviettes l cart des pi ces en mouvement N utilisez pas cet appareil sans chaussures Ne faites pas basculer l appareil sur le c t tandis qu il fonctionne Maintenez la zone autour du produit Life Fitness exempte d obstructions y compris de murs et de meubles Veillez laisser au moins 30 cm d espace autour du Life Fitness Total Body Trainer Proc dez avec pr caution lors du montage ou du d montage de la machine Utilisez la barre fixe pour renforcer votre stabilit Pendant les exercices saisissez les bras mobiles N utilisez jamais cet appareil en vous tournant vers l arri re CONSERVEZ CES INSTRUCTIONS POUR USAGE U
54. timeters Weight 390 pounds 176 9 kilograms 36 For EN 957 9 class A accuracy testing input mechanical power was measured by connecting a cross trainer to a fixture consisting of a motor and gear box with an attached torque transducer amplifier and readout display Testing was done by removing the pedal lever from one side of the cross trainer and connecting the test fixture in place of the pedal lever at the crank axis Torque measurements were taken with and without the pedal lever installed on the other side of the cross trainer in order to determine the level of measured torque required to compensate for the missing pedal lever From measured torque and speed the input mechanical power and variance from displayed power were calculated At level 12 and a constant 65 RPM displayed wattage was 133 watts with a 8 71 vari ance from input power on the test equipment At level 12 and a constant 75 RPM displayed wattage was 153 watts with a 6 16 variance from input power on the test equipment
55. tion about the workout since its beginning To change workouts on the fly simply press the key for the desired new workout This feature is available for all workouts except for Around the World Kilimanjaro Interval Cascades Speed Training Foothills and Personal Trainer workouts PAUSING WORKOUTS To pause a workout simply stop pedaling To continue the workout resume pedaling The pause duration lasts 60 seconds after which the console automatically shuts down ENDING WORKOUTS EARLY To end a workout before the pre set duration expires press CLEAR once The MESSAGE CENTER then displays a workout summary which includes the distance travelled the total calories burned and other statistics Press CLEAR a second time and the MESSAGE CENTER displays SELECT WORK OUT OR PRESS QUICK START for a new workout 19 Target Heart Rate THR is a percentage of the theoretical maximum For example a 40 year old user s THR for the HEART RATE HILL workout is 144 This workout targets 80 percent of the maximum so the equation would be 220 40 80 144 20 QUICK START Press QUICK START Begin workout MANUAL Press MANUAL Enter weight Enter time Select level Begin workout RANDOM Press RANDOM Enter weight Enter time Select level Begin workout FAT BURN Press FAT BURN Enter weight Enter time Enter age Accept THR Begin workout CARDIO Press CARDIO Enter weight Enter time Enter age Accept THR Be
56. ustments E QUICK START Press this key to begin a manual workout immediately without having to select a workout program Once the workout is in progress use the ARROW KEYS or the NUMERIC KEYPAD to change the intensity level or workout duration as desired F CLEAR When programming a workout press this key to clear incorrect data such as weight or age before pressing the ENTER key Pressing CLEAR during a workout stops it immediately at which point the MESSAGE CENTER displays a summary of the workout including total time elapsed total dis tance traveled and total calories burned Pressing CLEAR a second time causes the MESSAGE CEN TER to prompt the user for a new workout setup G FAT BURN Press this key to select the FAT BURN program which is a low intensity workout for burning fat H CARDIO Press this key to select the CARDIO program which is a higher intensity workout for more fit users emphasizing cardiovascular benefits and maximum fat burning I RANDOM Press this key to select the Random program which is a workout of constantly changing intensity levels that occur in no regular pattern or progression J MANUAL Press this key to select the Manual program in which the intensity level remains the same unless it is manually changed K ZONE TRAINING Press this key to select one of the workouts that target specific ranges or zones for maintaining a heart rate to achieve maximum exercise results The following optio
57. ut targets 65 percent of the maximum so the equation would be 220 40 65 117 21 Each HILL workout goes through four phases each marked by different intensity levels The WORKOUT PROFILE window displays the progress of these phases as seen in the chart following these descrip tions below As noted in the descriptions the heart rate should be measured at two stages in the workout to gauge its effectiveness To do so wear the chest strap or continuously grip the Lifepulse system sen sors Note that the MESSAGE CENTER does not display a request for a heart rate measurement during a HILL workout 1 Warm up is a phase of low gradually rising resistance which brings the heart rate into the lower end of the target zone and increases respiration and blood flow to working muscles 2 Plateau increases the intensity slightly and keeps it steady to bring the heart rate to the low end of the target zone Check the heart rate at the end of this phase 3 Interval Training is a series of increasingly steeper hills alternating with valleys or periods of recovery The heart rate should rise to the high end of the target zone Check the heart rate at the end of this phase 4 Cool down is a low intensity phase that allows the body to begin removing lactic acid and other exercise by products which build up in muscles and contribute to soreness Each column as seen in the WORKOUT PROFILE window and the chart above represents one interval The
58. vated 6 4 Troubleshooting the Lifepulse System Sensors 35 6 5 How to Obtain Product Service 35 7 Specifications 36 7 1 Life Fitness 95Xi Fit Stride Total Body Trainer Specifications 36 2004 Life Fitness a division of Brunswick Corporation All rights reserved Life Fitness Heart Rate Zone Training and Lifepulse are registered trademarks of Brunswick Corporation Fit Stride Heart Rate Zone Training Heart Rate Hill Heart Rate Interval and Extreme Heart Rate are trademarks of Brunswick Corporation Polar is a registered trademark of Polar Electro Inc Cardio Theater is a registered trademark of the Cardio Theater Holdings FitLinxx is a registered trade mark of the Integrated Fitness Corp Any use of these trademarks without the express written consent of Life Fitness or the corresponding companies is forbidden 3 This Operation Manual describes the functions of the Life Fitness Fit StrideTM 95Xi Total Body Trainer See Specifications page in this manual for product specific features Statement of Purpose The Life Fitness Total Body Trainer is an exercise machine that combines low impact elliptical pedaling with push pull arm motion t
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