Life Fitness Ab Curl Bench None User's Manual
Contents
1. WARM UP PLATEAU INTERVAL TRAINING COOL DOWN Tk FIRST HR SECOND HR CHECK POINT CHECK POINT Each HILL workout goes through four phases each marked by different intensity levels The WORKOUT PROFILE window dis plays the progress of these phases as seen in the chart following these descriptions below As noted in the descriptions the heart rate should be measured by the user at two stages in the workout to gauge its effectiveness 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 overall duration of the workout determines the length of each interval 16 1 to 9 minutes The Hill program cannot co2. 26 6 5 How to Obtain Product Service naana aaa aaa ea da benne bare 26 7 POCA ansa li E EE AAE ss ina Aa eae E G A a a ta 27 TA Achieve Console Specifications 27 2007 Life Fitness a division of Brunswick Corporation All rights reserved Life Fitness Heart Rate Zone Training and Lifepulse are registered trade marks 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 trademark of the Integrated Fitness Corp Any use of these trademarks without the express written consent of Life Fitness or the corresponding companies is forbidden This Operation Manual describes the functions of the Achieve Console A 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 dis ease 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 sh
3. Hchieve Lonsole OPERATION MAN U A lL gt AMERICA S North America Life Fitness Inc 5100 N River Road Schiller Park IL 60176 U S A Telephone 847 288 3300 Fax 847 288 3703 Service Email internationalservicesupport lifefitness com Sales Marketing Email commercialsales lifefitness com Operating Hours 7 00 am 6 00 pm CST Brazil Life Fitness Do Brazil Av Dr Dib Sauaia Neto 1478 Alphaville Barueri SP 06465 140 BRAZIL Telephone 800 773 8282 Fax 55 11 4133 2893 Service Email suporte lifefitness com br Sales Marketing Email lifefitness lifefitness com br Operating Hours 8 30 am 17 30 pm BRT Latin America amp Caribbean Life Fitness Inc 5100 N River Road Schiller Park IL 60176 U S A Telephone 847 288 3300 Fax 847 288 3703 Service Email internationalservicesupport lifefitness com Sales Marketing Email commercialsales lifefitness com Operating Hours 8 00am 5 00pm CST EUROPE MIDDLE EAST amp AFRICA EMEA Netherlands amp Luxemburg Life Fitness Atlantic BV Bijdorpplein 25 31 2992 LB Barendrecht THE NETHERLANDS Telephone 31 180 646 666 Fax 31 180 646 699 Service Email service benelux lifefitness com Sales Marketing Email marketing benelux lifefitness com Operating Hours 9 00h 17 00h CET United Kingdom amp Ireland Life Fitness UK LTD Queen Adelaide Ely Cambs CB7 4UB Telephone General Office 44 1353 666017 Customer
4. SUGGESTED TARGET HEART RATE AS OF MAX ACSM HEART RATE RANGE 55 90 FAT BURN and CARDIO are exclusive workouts designed to take full advantage of the benefits of heart rate zone train ing exercise 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 non treadmill products or incline treadmills to maintain the target heart rate based on the actual heart rate To change the target heart rate during a workout use the TIME UP DOWN ARROW keys left keys on non treadmill products Use the INCLINE UP DOWN ARROW keys on treadmills 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 10 3 2 HEART RATE MONITORING THE LIFEPULSE DIGITAL HEART RATE MONITORING SYSTEM The patented Lifepulse system sensors are the built in heart rate monitoring system For the most accurate reading pos sible during a workout e Grasp the sensors A firmly e Hold each sensor at the horizontal cross trainer or vertical midpoint treadmill and bike e Keep hands steady and in place The console displays the heart rate within 10 to 40 seconds after the user grasps the s
5. Pay special attention to parts that are sub ject 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 reparees 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 exercise equipment operating at peak perfor mance e Locate the Life Fitness exercise equipment in a cool dry place 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 detergent to clean the Life Fitness exercise equipment Other fabrics including paper towels may scratch the surface Do not use ammonia chlorine 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 selection buttons on the console e Clean the housing and moving arms thoroughly on a regular basis A NOTE When cleaning the exterior of the unit a non abrasive cleaner and soft cotton cloth are strongly recommended At no time should cleaner be applied directly to any part of the equipment apply the non abrasive cleaner on a soft cloth and then wipe the unit 24 6 2 PREVENTI
6. Life Fitness ITALIA S R L Via Crivellin 7 N 37010 Affi Verona ITALY Telephone 39 045 7237811 Fax 39 045 7238197 ServiceE mail assistenzatecnica lifefitness com Sales Marketing Email info lifefitnessitalia com Operating Hours 8 30h 18 00h CET Belgium Life Fitness Benelux NV Parc Industrial de Petit R echain 4800 Verviers BELGIUM Telephone 32 87 300 942 Fax 32 87 300 943 Service Email service benelux lifefitness com Sales Marketing Email marketing benelux lifefitness com Operating Hours 9 00h 17 00h CET All Other EMEA countries amp distributor business C EMEA Bijdorpplein 25 31 2992 LB Barendrecht THE NETHERLANDS Telephone 31 180 646 666 Fax 31 180 646 699 Service Email service db cemea lifefitness com Sales Marketing Email marketing db cemea lifefitness com Operating Hours 9 00h 17 00h CET Asia Pacific AP Japan Life Fitness J apan Nippon Brunswick Bldg 8F 5 27 7 Sendagaya Shibuya Ku Tokyo Japan 151 0051 Telephone 81 3 3359 4309 Fax 81 3 3359 4307 Service Email service lifefitnessjapan com Sales Marketing Email sales lifefitnessjapan com Operating Hours 9 00h 17 00h J APAN China and Hong Kong Life Fitness Asia Pacific LTD Room 2610 Miramar Tower 132 Nathan Road Tsimshatsui Kowloon HONG KONG Telephone 852 2891 6677 Fax 852 2575 6001 Service Email HongKongEnquiry lifefitness com Sales Marketing Email C hi
7. This workout reguires the user to wear the polar heart rate chest strap or the grip the Life pulse sensors Target Heart Rate THR is a percentage of the theoretical maximum A 40 year old user s THR for the FAT BURN workout is 117 This workout targets 65 percent of the maximum so the eguation would be 220 40 65 117 21 5 MANAGER CONFIGURATIONS 5 1 ENTERING AND USING THE MANAGER CONFIGURATION SETTINGS Fitness club managers and other authorized personnel can use the Manager Configurations feature to change default settings or to enable or disable certain workouts or displays on the Life Fitness exercise equipment MANAGER CONFIGURATION SETTINGS Setting Default Value Description MAX WORKOUT 60 minutes This is the maximum possible duration for a workout The value can range from10 to 99 DURATION ENGLISH METRIC ENGLISH This option determines the units used for entering weight and measuring distance UNITS WATTS DISPLAY DISABLED If this option is enabled the MESSAGE CENTER displays the of Watts equivalent ENABLE pedaling rate DISABLE METS DISPLAY DISABLED If this option is enabled the MESSAGE CENTER displays the METs equivalent of the ENABLE pedaling rate DISABLE CAL HR DISPLAY DISABLED If this option is enabled the MESSAGE CENTER displays the number of calories ENABLE burned per hour during the workout DISABLE SLEEP TIMER ON 60 SECONDS Enables the LED screen backlight t
8. an error when entering any Fit Test data you can correct it by pressing CLEAR inputting the correct infor mation 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 average the three scores NOTE Jo receive a proper Fit Test score the work done must be within a training heart rate zone that is 60 percent to 85 percent of the theoretical maximum heart rate 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 19 The tables below list fit test results RELATIVE FITNESS CLASSIFICATION FOR MEN RE LL I Rating 0 20 29 30 39 40 49 50 59 60 RELATIVE FITNESS CLASSIFICATION FOR WOMEN Rating 2029 30 39 Eite 47 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 7th E
9. de cheveux ou de toute obstruction N ins rez jamais d objet dans les ouvertures de cet appareil Si un objet tombe dedans coupez l alimentation lec trique debranchez le cordon de la prise et r cup rez le avec pr caution Si vous ne pouvez pas l atteindre consul tez le service apr s vente de Life Fitness Ne placez jamais de liquides d aucune sorte directement sur l appareil sauf si vous disposez d un support ou d un plateau pour accessoires Il est recommand d utiliser des conteneurs munis d un couvercle 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 Cross Trainer CONSERVEZ CES INSTRUCTIONS POUR USAGE ULT RIEUR 2 THE ACHIEVE DISPLAY CONSOLE 2 1 ACHIEVE DISPLAY CONSOLE OVERVIEW The Achieve LED display 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 F B C HD L J Achieve Console non treadmill products Achieve Console treadmills 2 2 ACHIEVE DISPLAY CONSOLE DESCRIPTIONS This section lists and describes the functions for the keys and display windows on the Achieve console See Section 4 titled The Workouts for detailed information on using the console to set up workouts A QUICK START Non treadmill products Press th
10. intensity workout for burning fat CARDIO Press the CHANGE WORKOUT key until CARDIO appears and select the CARDIO program which is a higher intensity workout for more fit users emphasizing cardiovascular benefits and maximum fat burning FIT TEST Press the CHANGE WORKOUT key until FIT TEST appears and select the FIT TEST program in which cardio vascular fitness is measured and can be used to monitor improvements in endurance every four to six weeks COOL DOWN Workout programs 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 PAUSE Press the PAUSE key at any point during a workout to go immediately into Pause Mode The workout is temporar ily inactive and saved for a default time of 1 minute Once the pause time reaches 1 minute the workout summary appears NOTE During the Pause Mode the resistance level drops to Level 1 on non treadmill products The belt comes slowly to a stop on treadmills WORKOUT PROFILE window This window displays shapes made of columns of lights that represent the levels of inten sity in a wo
11. the chart at the end of the section To BEGIN A WORKOUT Non Treadmill products To mount Life Fitness exercise equipment grasp the handles and carefully step on the pedals To dismount step off the ped als while still holding the handles Then let go of the handles Press QUICK START begin pedaling The MESSAGE CENTER displays SELECT WORKOUT OR PRESS ENTER TO BEGIN If it displays a different message press the CLEAR key twice in rapid succession NOTE The Life Fitness AutoStart feature also activates the Achieve console when the user steps on a product s pedals and begins pedaling Treadmill products Press QUICK START key GO key or the walk jog run keys The belt starts moving at 0 5 mph 0 8 kph and 0 incline when QUICK START is pressed If either of the walk jog run keys are pressed the belt starts moving at a corresponding speed t 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 workout targets 65 percent of the maximum so the equation would be 220 40 65 117 13 SELECTING AND USING QUICK START QUICK START is the fastest way to begin exercising and bypasses the steps of selecting a specific workout program At the MESSAGE CENTER prompt to select a workout press the QUICK
12. will prompt for a user weight ENTER WEIGHT Use the TIME UP DOWN ARROW keys center keys to inout your weight Press ENTER to accept the weight The MESSAGE CENTER will next prompt for a user age ENTER AGE Use the TIME UP DOWN ARROW keys center 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 TIME UP DOWN ARROW keys center 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 following recommended fit test level chart for an appropriate effort level based on your age gender and activity level Use the TIME UP DOWN ARROW keys center keys to enter the corresponding level NOTE Cross Trainers only As the test continues a message will prompt the user to maintain a pedaling rate between 50 60 rom The user must maintain this rate throughout the 5 minute test duration After 16 seconds if 50 60 rpm is not maintained the fit test will automatically terminate After the five minute FIT TEST is completed a FIT TEST score will be displayed 17 To set up the Fit Test on treadmills Press the CHANGE WORKOUT 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 TIME UP DOWN ARROW keys center keys to input your weig
13. 80 percent of the theoreti cal 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 Fit TEST The Life Fitness Fit Test program is another exclusive feature The Fit Test workout calculates 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 a 5 incline treadmills or five minutes at the chosen resistance level non treadmill products 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 supplies 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 estimate of aerobic capacity To set up the Fit Test on non treadmill products Begin pedaling Press the CHANGE WORKOUT button repeatedly until the FIT TEST option appears in the MESSAGE CENTER Press ENTER to select the FIT TEST option The MESSAGE CENTER
14. ON THE FLY It is possible during a workout to switch to another workout program After a switch the console retains all the progress information about the workout since its beginning To change workouts on the fly simply press the CHANGE WORK OUT key until the desired new workout appears and press ENTER This feature is available for all workouts except the Fit Test PAUSING WORKOUTS Non Treadmill products 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 Treadmills Press the PAUSE key to stop the belt and hold the current workout Continue the workout by pressing the PAUSE key a second time Pressing the CLEAR key once also activates the Pause Mode ENDING WORKOUTS EARLY For non treadmill products 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 WORKOUT OR PRESS QUICK START for a new work out For treadmills press the CLEAR key once to go into Pause Mode Press the CLEAR key twice to transition the system to the Workout Summary mode Press the CLEAR key a third time and the MESSAGE CENTER displays SELECT WORKOUT OR PRESS QUICK START for a new workout Pressing the STOP ke
15. START key or walk jog run keys The workout begins at an intensity level that remains the same unless manually changed After one minute the MESSAGE CENTER displays a prompt to enter weight which the computer requires to calculate total calories burned If the weight is not entered calories will not be displayed SELECTING A WORKOUT For MANUAL FAT BURN CARDIO RANDOM HILL and FIT TEST When prompted to select a workout press the CHANGE WORKOUT key until the desired workout appears and then press ENTER ENTERING WEIGHT When prompted by the MESSAGE CENTER to enter weight use the TIME UP DOWN ARROW keys center keys to increase or decrease the displayed weight to the correct value and press ENTER The default weight is 150 pounds or 68 kilograms The on board computer calculates the number and rate of calories burned using the entered weight as well as the pedaling walking running speed and resistance or incline Weight will be entered automatically after 10 seconds if no keys are pressed ENTERING TIME When prompted by the MESSAGE CENTER to enter a time use the TIME UP DOWN ARROW keys center keys to increase or decrease the displayed time to the desired value and press ENTER Time will be entered automatically after 10 seconds if no keys are pressed ENTERING INCLINE TREADMILLS ONLY When prompted by the MESSAGE CENTER to enter an incline use the INCLINE UP DOWN ARROW keys left keys to increase or decrease the displaye
16. Support 44 1353 665507 Fax 44 1353 666018 Service Email uk support lifefitness com Sales Marketing Email life lifefitness com Operating Hours General Office 9 00am 5 00pm GMT Customer Support 8 30am 5 00pm GMT CORPORATE HEADQUARTERS 5100 River Road Schiller Park Illinois 60176 U S A 847 288 3300 FAX 847 288 3703 800 735 3867 Toll free within U S A Canada Global Website www lifefitness com INTERNATIONAL OFFICES Germany amp Switzerland Life Fitness Europe GMBH Siemensstrasse 3 85716 Unterschleissheim GERMANY Telephone 49 89 31 77 51 0 Germany 41 0848 000 901 Switzerland Fax 49 89 31 77 51 99 Germany 41 043 818 07 20 Switzerland Service Email kundendienst lifefitness com Sales Marketing Email kundenberatung lifefitness com Operating Hours 9 00h 17 00h CET Austria Life Fitness Austria Vertriebs G m b H Duckegasse 7 9 3 36 1220 Vienna AUSTRIA Telephone 43 1 61 57 198 Fax 43 1 61 57 198 20 Service Email kundendienst lifefitness com Marketing Sales Email kundenberatung lifefitness com Operating Hours 9 00h 17 00h CET Spain Life Fitness IBERIA C Frederic Mompou 5 121 08960 Sant ust Desvern Barcelona SPAIN Telephone 34 936 724 660 Fax 34 936 724 670 Service Email info iberia lifefitness com Sales Marketing Email info iberia lifefitness com Operating Hours 9 00h 18 00h Monday Thursday 8 30h 15 00h Friday Italy
17. VE MAINTENANCE SCHEDULE ACHIEVE CONSOLE Follow the schedules below to ensure proper operation of the Achieve Console ITEM WEEKLY MONTHLY BI ANNUALLY ANNUALLY Display Console Clean Inspect Console Mounting Bolts Inspect Accessory Tray Reading Rack Clean Inspect 6 3 TROUBLESHOOTING THE POLAR HEART RATE CHEST STRAP HEART RATE READING Is ERRATIC ABSENT ENTIRELY OR ABNORMALLY ELEVATED Malfunetion Probable Cause Corrective Action Heart rate reading is erratic or Belt transmitter electrodes are not Wet the belt transmitter elec absent entirely wet enough to pick up accurate trodes see section 3 2 heart rate readings Belt transmitter electrodes are not Ensure the belt transmitter elec laying flat against the skin trodes are laying flat against the skin See section 3 2 Belt transmitter needs cleaning Wash the belt transmitter with mild soap and water Belt transmitter is not within 3 feet Make sure the chest strap trans one meter of the heart rate mitter is within three feet one receiver meter of the heart rate receiver Chest strap battery is depleted Contact Life Fitness Customer Support Services for instructions on how to have the chest strap replaced Abnormally elevated heart rate Electromagnetic interference from Move the exercise equipment a readings television sets and or antennas few inches away from the proba ble cause or move the probable cause a few inches away from the exerc
18. accessed by pressing the CHANGE WORKOUT key repeatedly until HILL appears and then pressing ENTER 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 program automatically adjusts the intensity level based on the actual heart rate to maintain the rate at 65 percent of the theoretical maximum It is accessed by pressing the CHANGE WORKOUT key repeatedly until FAT BURN appears and then pressing ENTER 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 theoreti cal maximum It is accessed by pressing the CHANGE WORKOUT key repeatedly until CARDIO appears and then pressing ENTER Note For Fat Burn and Cardio speed on treadmills is limited to 4 5 mph 7 3 km h if no chest strap is worn FIT TEST calculates cardiovascular fitness compared to other people of the same age and gender It is accessed by pressing the CHANGE WORKOUT key repeatedly until FIT TEST appears and then pressing ENTER 4 2 USING THE WORKOUTS This section provides detailed information on setting up and using workouts For quick reference setup steps see
19. ance with the operation manual may cause harmful interference to radio communications Operation of this equipment in a residential area is likely to cause harmful 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 A CAUTION Any changes or modifications to this equipment could void the product warranty A MISE EN GARDE Tout changement et toute modification de ce mat riel peut annuler la garantie du pro duit 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 Section Description a nike sett Page 1 Geng Saed 00 st s eu it el ee be Bees Oe eee eS 5 1 1 Important Safety Instructions n naana aaa named 5 2 The Achieve Display Console 7 2 1 Achieve Display Console Overview 2 2 2 Achieve Display Console Descriptions 7 2 3 The Accessory Tray Reading Rack 2 9 3 Heart Rate Zone Training Exercise 10 3 1 Why Heart Rate Zone Training Exercise 10 3 2 Rear Rate MOAHOMAG ese sea enaa tes a a SEE eh we a R E aa ats RE S L 2 11 The Lifepuls
20. d 2006 which were obtained from the data collected by the Cooper Institute Aerobics Center Longitudinal Study 1970 2002 It is designed to provide a gualitative description of a user s VO2 max estimation and a means of guiding assessment and tracking improvement 20 LIFE FITNESS ACHIEVE CONSOLE WORKOUT SETUP STEPS QUICK START Press QUICK START Begin workout MANUAL Press CHANGE WORKOUT repeatedly until MANUAL appears press ENTER Enter weight Enter time Select level non treadmill Select incline treadmills Select speed treadmills Begin workout RANDOM Press CHANGE WORKOUT repeatedly until RANDOM appears press ENTER Enter weight Enter time Select level Select speed treadmills Begin workout FAT BURN Press CHANGE WORKOUT repeatedly until FAT BURN appears press ENTER Enter weight Enter time Enter age Accept THR Select speed treadmills Begin workout CARDIO Press CHANGE WORKOUT repeatedly until CARDIO appears press ENTER Enter weight Enter time Enter age Accept THR Select speed treadmills Begin workout HILL Press CHANGE WORKOUT repeatedly until HILL appears press ENTER Enter weight Enter time Select level Select speed treadmills Begin workout FIT TEST Press CHANGE WORKOUT repeatedly until FIT TEST appears press ENTER Enter weight Enter time non treadmill Enter age Enter gender Enter level non treadmill Enter speed treadmills Begin workout
21. d incline and press ENTER Incline will be entered automatically after 10 seconds if no keys are pressed ENTERING SPEED TREADMILLS ONLY When prompted by the MESSAGE CENTER to enter a speed use the SPEED UP DOWN ARROW keys right keys to increase or decrease the displayed speed and press ENTER ENTERING AGE When prompted by the MESSAGE CENTER to enter age use the TIME UP DOWN ARROW keys center keys to increase or decrease the displayed age to the correct value and press ENTER Life Fitness 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 SELECTING AND ADJUSTING THE RESISTANCE LEVEL INTENSITY LEVEL When prompted by the MESSAGE CENTER use the LEVEL UP DOWN ARROW keys to increase or decrease the displayed resistance intensity level e Resistance level Bike and Cross Trainer each support up to 25 levels On each level there are seven different hills they are mapped directly into the 7 rows of workout profile Each hill offers finer tweaking of resistance The lowest and highest hills for a given level shall represents smaller resistance than those two points on the next level e Intensity Level of Hill and Random Workouts Treadmill The steps for setting up a HILL or RANDOM workout shall include selecting a level Level refer
22. e Digital Heart Rate Monitoring System The Polar Telemetry Heart Rate Monitoring Chest Strap 4 The Workouts 2 5 4 ss vu an nae vol Ae pa a saa lu 13 4 1 Workout OVEIMEWS on 5 05 een dun ba eo hee Se Ee eh aal una eda an 13 4 2 Using the Workouts ma RGR REA et eee REESE 13 To Begin a Workout Select and Using Quick Start Selecting a Workout Entering Weight Entering Time Entering Incline Entering Speed Entering Age Selecting and Adjusting the Resistance Incline Level Selecting and Adjusting Heart Rate Level Switching Workouts On the fly Pausing Workouts Ending Workouts Early 4 3 Workout Descriptions as ss ro ua omas Da one sims am 15 Quick Start Manual Random Hill Fat Burn Cardio Fit Test Life Fitness Achieve Console Workout Setup Steps D Manager Configuration Settings 22 5 1 Entering and Using the Manager Configuration Settings Feature 22 6 Service And Technical Data 2 2 Re aaaea 24 6 1 Preventive Maintenance Tips 24 6 2 Preventive Maintenance Schedule 25 6 3 Troubleshooting the Polar Heart Rate Chest Strap 25 Heart Rate Reading Is Erratic Absent Entirely or Abnormally Elevated 6 4 Troubleshooting the Lifepulse System Sensors
23. eed Level Calories Heart Rate Distance When enabled 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 Fat Burn Cardio and Fit Test Heart rate monitor Polar telemetry heart rate monitoring system Lifepulse system sensors Polar heart rate chest strap optional Resistance Levels 25 Non treadmill products only Incline Levels 20 Treadmills only PHYSICAL DIMENSIONS Non treadmill Achieve Console Treadmill Achieve Console Length 16 inches 40 64 centimeters Length 25 inches 6 35 centimeters Width 15 inches 38 1 centimeters Width 15 inches 38 1 centimeters Height 4 inches 10 16 centimeters Height 4 inches 10 16 centimeters Weight 4 pounds 1 81 kilograms Weight 5 8 pounds 2 63 kilograms SHIPPING DIMENSIONS Non treadmill Achieve Console Treadmill Achieve Console Length 19 875 inches 50 48 centimeters Length 28 75 inches 73 03 centimeters Width 18 25 inches 46 36 centimeters Width 18 25 inches 46 36 centimeters Height 7 5 inches 19 05 centimeters Height 7 125 inches 18 10 centimeters Weight 7 4 pounds 3 36 kilograms Weight 10 2 pounds 4 63 kilograms 21 BUILT TO LEAD M051 00K70 C031 Life Fitness World Headquarters 5100 North River Road Schiller Park IL 60176 USA
24. ensors Cross Trainer Treadmill NOTE Sensors are located on both the arms and bull NOTE Do not attempt to grasp the sensors at speeds horns above 4 5 MPH or 7 2 KPH For these speeds use of a heart rate chest strap is recommended 11 THE POLAR TELEMETRY HEART RATE MONITORING CHEST STRAP The Polar heart rate monitoring system transfers heart rate signals to the console when electrodes are pressed against the skin These electrodes are attached to a chest strap that the user wears during the workout The chest strap and telemetry electrodes are optional To order call Life Fitness Customer Support Services see page 1 of this manual 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 NOTE f the Lifepulse system se
25. ht Press ENTER to accept the weight The MESSAGE CENTER will next prompt for a user age ENTER AGE Use the TIME UP DOWN ARROW keys center 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 TIME UP DOWN ARROW keys center keys to select a gender Press ENTER to accept the gender selection The MESSAGE CENTER will next prompt for a workout level ENTER SPEED 2 4 5 mph 3 2 7 3 km h Consult the following recommended fit test level chart for an appropriate effort level based on your age gender and activity level Use the SPEED UP DOWN ARROW keys to enter the corresponding level FIT TEST PROGRAM SUGGESTED EXERTION LEVELS Treadmill 2 3 mph 3 4 mph 3 5 4 5 mph Ya ph 18 64 kph 567 2 kph 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 ratet Within each suggested range these additional guidelines can be used Lower Half of Range Upper Half of Range lower weight higher weight 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
26. ication treadmills exists MIN SPEED 0 5 MPH The minimum speed available to the users for the purpose of workout treadmills programming and execution MAX SPEED 10 MPH The maximum speed available to the users for the purpose of workout treadmills programming and execution 22 To access Manager s Configuration hold the COOL DOWN key while pressing the CLEAR key twice To access Optional Settings the ENTER key shall be pressed Upon successful execution of the procedure the OPTIONAL SETTINGS message shall be displayed DEFAULT LANGUAGE SETUP This diagnostic state shall allow for the selection of either one of the following languages that shall be used as a default language upon an exit from diagnostics The below order shall hold true if and only if any of the console s UP ARROW keys is being pressed ENGLISH GERMAN FRENCH ITALIAN DUTCH SPANISH PORTUGUESE TURKISH Pressing any of the DOWN ARROW console keys shall show available languages in a reverse order 23 6 SERVICE AND TECHNICAL DATA 6 1 PREVENTIVE MAINTENANCE TIPS Life Fitness equipment is backed by the engineering excellence of Life Fitness Commercial Life Fitness products have proven to be durable in health clubs colleges and military facilities the world over NOTE The safety of the equipment can be maintained only if the equipment is examined regularly for damage or wear Keep the equipment out of use until defective parts are repaired or replaced
27. is 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 The Life Fitness AutoStart feature also activates the Achieve con sole when the user steps on a products pedals and begins pedaling On treadmills When the user presses QUICK START the belt starts moving at 0 5 mph 0 8 kph and 0 incline ENTER Press this key after entering each value such as weight or workout time when prompted by console dis play messages LEVEL UP DOWN ARROW keys non treadmill products Pressing the LEVEL ARROW keys increases or decreas es the resistance level INCLINE UP DOWN ARROW keys treadmills only Pressing the INCLINE ARROW keys increases or decreases the incline on the treadmill as well as the level in Hill and Random workouts TIME UP DOWN ARROW keys When setting up a workout use the TIME ARROW keys to change workout para meters displayed on the console such as length of workout weight and age SPEED UP DOWN ARROW keys treadmills only During a workout pressing the SPEED ARROW keys changes the speed of the belt 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 a
28. ise equipment until the Electromagnetic interference from heart rate readings are accurate computers Electromagnetic interference from cell phones Electromagnetic interference from Cars Electromagnetic interference from high voltage power lines Electromagnetic interference from motor driven exercise equipment Electromagnetic interference from another heart rate transmitter with in three feet one meter 25 6 4 TROUBLESHOOTING THE LIFEPULSE SYSTEM SENSORS If the heart rate reading is erratic or missing do the following e Dry the hands if necessary to prevent slipping e Apply hands to all four sensors on cross trainers and treadmills located at the front and back of the hand grips e Grasp the sensors firmly e 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 com or call the nearest Life Fitness Customer Support Services group see page 1 of this manual 26 F SPECIFICATIONS 7 1 LIFE FITNESS ACHIEVE CONSOLE Console Type MESSAGE CENTER with UP DOWN ARROW keys Displays Elapsed time Sp
29. key the belt starts moving at 0 5 mph 0 8 kph and 0 incline If the walk jog run keys are pressed and enabled a workout starts at a corresponding speed 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 LEVEL UP DOWN ARROW keys on non treadmill products SPEED and INCLINE UP DOWN ARROW keys on treadmills RANDOM WORKOUT The RANDOM program creates a terrain of hills and valleys that varies with each workout More than one million differ ent patterns are possible For non treadmill products because workout levels are greater in this workout 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 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 WORKOUT 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 TERRAIN HILLS AND VALLEYS ES A
30. mplete all four phases adequately for a workout lasting less than 10 minutes The program condenses a workout of this duration at various stages 10 to 19 minutes The interval durations initially are set at 30 seconds for a 10 minute workout For every minute 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 pat tern repeats until the workout is completed 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 console continuously monitors and displays the heart rate adjusting the intensity level to reach and maintain the target heart rate 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 calculated at
31. naE nguirye lifefitness com Operating Hours 9 00h 18 00h All Other Asia Pacific countries amp distributor business Asia Pacific Room 2610 Miramar Tower 132 Nathan Road Tsimshatsui Kowloon HONG KONG Telephone 852 2891 6677 Fax 852 2575 6001 Service Email HongKongEnquiry lifefitness com Sales Marketing Email ChinaEnquiry lifefitness com Operating Hours 9 00h 18 00h Also check www lifefitness com for local representation or distributor dealer M051 00K70 C031 07 087 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 INTEGRALITE ainsi gue 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 environment This equipment generates uses and can radiate radio frequency energy and if not installed and used in accord
32. nd presses the right up arrow key the number 7 will appear reflecting that the user has cho sen a new level CLEAR non treadmill products Pressing the CLEAR key once transitions the system to the Workout Summary mode Pressing CLEAR during the data entry phase of the workout program will return the entry to the system default i e press ing CLEAR while entering your weight will return the weight value to 150 lbs CLEAR treadmills Pressing the CLEAR key once causes the system to go into Pause Mode Pressing the CLEAR key twice transitions the system to the Workout Summary mode Pressing CLEAR during the data entry phase of the workout program will return the entry to the system default i e pressing CLEAR while entering your weight will return the weight value to 150 Ibs CHANGE WORKOUT MANUAL Press the CHANGE WORKOUT key until MANUAL appears and select the MANUAL program in which the intensity level remains the same unless it is manually changed RANDOM Press the CHANGE WORKOUT key until RANDOM appears and select the RANDOM program which is a workout of constantly changing intensity levels that occur in no regular pattern or progression HILL Press the CHANGE WORKOUT key until HILL appears and select the HILL program in which periods of intense aerobic exercise are separated by regular periods of lower intensity exercise FAT BURN Press the CHANGE WORKOUT key until FAT BURN appears and select the FAT BURN program which is a low
33. nsors are grasped while the chest strap is worn and if the signals from the sensors are valid the on board computer uses the sensor signals for measuring the heart rate instead of those transmitted with the chest strap ks mme A A A 12 4 THE WORKOUTS 4 1 WORKOUT OVERVIEWS This section lists the available 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 bypasses the steps involved in selecting a specific workout program On non treadmill products after the QUICK START key is pressed a constant level workout begins The intensity level does not change automatically On treadmills press the QUICK START key GO key or walk jog run keys to begin a manual workout immediately without having to select a workout program MANUAL is a workout in which the intensity level does not change automatically It is accessed by pressing the CHANGE WORKOUT key repeatedly until MANUAL appears and then pressing ENTER RANDOM is an interval training workout of constantly changing intensity levels that occur in no regular pattern or pro gression It is accessed by pressing the CHANGE WORKOUT key repeatedly until RANDOM appears and then pressing ENTER HILL is an interval training workout combining hills and valleys of different intensity levels which is proven to provide effective time efficient cardiovascular results It is
34. o be turned off due to inactivity non treadmill products PAUSE TIME 60 SECONDS The amount of time the unit can be inactive before it reverts back to the workout summary The range is between 1 and 99 minutes MARATHON MODE DISABLED Enable Disable Marathon Mode DEFAULT LANGUAGE SETUP ENGLISH Select a language as the default upon an exit from diagnostics 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 TELEMETRY ENABLED This feature makes it possible to use the Polar compatible Heart Rate Zone Training exercise chest strap for monitoring heart rate QUICK START KEYS ENABLED Enable Disable a method to enter a Quick Start workout associated with treadmills walk jog and run keys STATISTICS N A Press any UP arrow key to display information including cumulative hours the equipment was used the number of times specific workouts were started and cumulative distance MAX INCLINE 15 The maximum incline available to the users for the purpose of workout treadmills programming and execution STRIDE SENSOR ENABLED This feature automatically pauses the workout if the user steps off the treadmills belt ACCELERATION RATE 3 Set the acceleration rate treadmills DECELERATION RATE 3 Set the deceleration rate treadmills BELT NOTIFICATION DISABLED If enabled this options will alert a fitness club manager if a belt notif
35. ortness of breath he or she must stop immediately A MISE EN GARDE Des probl mes de sant peuvent tre caus s par une utilisation incorrecte ou exces sive de l quipement Life Fitness conseille VIVEMENT de consulter un m decin pour subir un examen m dical complet avant de commencer tout programme d exercice et tout particuli rement si l utilisateur a des ant c dents familiaux d hypertension ou de troubles cardiaques 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 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 and wear See Preventive Maintenance section for details e 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 assistance e Always follow the console instructions for proper operation e Close supervision is necessary when used by children invalids or disabled persons e Never operate Life Fitness exercise equipment with the air openings blocked Keep air openings free of lint hair or any obstructing material e Never insert objects in
36. rkout in progress The height of the first column on the left side of the window is proportional to the current level of intensity During a Fat Burn or Cardio 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 while detecting the user s heart rate signal If the con sole 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 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 e Distance the total distance traveled in miles or kilometers if enabled e Heart Rate the detected heart rate if the user is wearing the chest strap or grasping the Lifepulse system sensors e Calories the number of calories burned since beginning the workout e Cal HR the number of calories burned per hour If programmed to do so the MESSAGE CENTER displays any or all of these values each time the intensity level changes during the workout e Watts effort level in Watts The Watt is a unit of power output or the expression of the mechanical rate of work e METs effort level in METs The MET is an expression of the rate of work for the human bod
37. s to a range of incline percentages as outlined in the table on the fol lowing page 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 14 LEVEL INCLINE LEVEL INCLINE 1 0 0 1 5 11 2 0 8 5 2 0 0 2 2 12 3 0 9 2 3 0 0 2 9 13 3 9 9 9 4 0 0 3 6 14 5 0 10 6 5 0 0 4 3 15 5 5 11 3 6 0 0 5 0 16 6 5 12 0 7 0 0 5 7 17 7 0 12 7 8 0 0 6 4 18 8 0 13 4 9 0 5 7 1 19 8 7 14 1 10 1 5 7 8 20 9 0 15 0 SELECTING AND ADJUSTING THE HEART RATE LEVEL When prompted by the MESSAGE CENTER use the INCLINE UP DOWN ARROW keys left keys to increase or decrease the target heart rate to the desired value and press ENTER Adjust the level as needed or desired during the workout e 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 incline and if necessary decrease speed Manually raising the rate increases the inten sity of the cardiovascular exercise SWITCHING WORKOUTS
38. to any opening in this product If an object should drop inside carefully retrieve it If the item cannot be reached contact Life Fitness Customer Support Services e Never place liquids of any type directly on the unit except in the accessory tray water bottle holder Containers with lids are recommended e Keep the area around the Life Fitness product clear of any obstructions including walls and furniture Ensure that there is at least one foot of clearance in front of Life Fitness cross trainers and six feet by three feet behind Life Fitness treadmills SAVE THESE INSTRUCTIONS FOR FUTURE REFERENCE 1 POINT DE D PART CONSIGNES DE S CURIT IMPORTANTES A CONSIGNE DE S CURIT pour un emploi s r le produit doit tre inspect r guli rement afin de s as surer 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 immer sion 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 handi cap es Ne faites jamais fonctionner de produit Life Fitness dont les bouches d a ration seraient bloqu es Maintenez les exemptes de peluches
39. y at rest or a metabolic equivalent one MET is approximately equal to the metabolism of a person at rest DATA DISPLAY WINDOW This window displays the following information e Incline treadmills Level non treadmill products e Time e Speed 2 3 THE ACCESSORY TRAY READING RACK A built in reading rack A allows a book or magazine to be supported during the workout A built in accessory tray B provides storage for items such as water bottles personal media devices and cell phones NOTE Treadmills have three accessory trays Two side trays to accommodate large items and one center tray for small er items Treadmill 3 HEART RATE ZONE TRAINING EXERCISE 3 1 WHuHy 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 ZONE TRAINING FAT BURN LOW INTENSITY CARDIO HIGH INTENSITY AGE 65 80 10 136 168 20 130 160 30 123 40 117 90 110 136 60 128 70 97 120 80 91 112 90 84 104 100 78 96
40. y to stop the workout will transition to the Workout Summary mode Pulling the Emergency Stop Switch causes a rapid belt deceleration The following message is displayed REPLACE EMER GENCY STOP SWITCH Replacing the Emergency Stop Switch causes the system to transition to the Workout Summary mode 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 15 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 is set automatically and remains the same unless manually changed To change the level use the LEVEL UP DOWN ARROW keys on non treadmill products SPEED and INCLINE UP DOWN ARROW keys on tread mills to enter a higher or lower level number After the workout has been in progress for one minute the MESSAGE CENTER displays ENTER WEIGHT which the computer reguires to calculate total calories Using the TIME UP DOWN ARROW keys center keys increases or decreases the displayed weight to the correct value NOTE On non treadmill products the Life Fitness AutoStart feature also activates the Achieve console when the user steps on a product s pedals and begins pedaling NOTE On treadmills when the user presses OUICK START or GO
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