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Life Fitness 95RI Exercise Bike User Manual

1. 10 2 1 The Display Console Overview 10 2 2 Display Console Descriptions 11 2 3 The Accessory Tray 13 3 Heart Rate Zone Training Exercise 14 3 1 Why Heart Rate Zone Training Exercise 14 3 2 Heart Rate Monitoring 15 The LifepulseTM Digital Heart Rate Monitoring System The Polar Telemetry Heart Rate Monitoring Chest Strap 4 The Workouts 17 4 1 Workout Overviews 17 4 2 Using the Workouts 18 To Begin Any Workout Selecting Quick Start Selecting a Workout Lifecycle Recumbent Exercise Bike Workout Setup Steps chart Entering Age Entering Time Selecting and Adjusting the Intensity Level Sel
2. 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 EXTREME HEART RATETM WORKOUT is 153 The workout program targets a standard 85 per cent of the maximum so the equation would be 220 40 85 153 28 WATTS This workout targets a rate of effort equal to a certain number of Watts A Watt is a unit of power that measures the amount of mechanical work required to operate a device such as a Lifecycle recumbent bike It is roughly equal to 25 calories per hour The workout program automatically alters the intensity level to maintain the appropriate rate of effort By default this workout is turned off For information on making it available see Section 5 titled Optional Settings METS This workout targets a rate of effort equal to a certain number of METs A MET is a unit of measure ment used to express the metabolic rate of work oxygen consumption per unit of body weight required to perform a task One MET is approximately equal to a person s metabolism when seated and relaxed By default this workout is turned off For information on making it available see Section 5 titled Optional Settings AEROBICS TRAINER In this workout the MESSAGE CENTER continuously prompts the user to switch betwee
3. WATTS targets a rate of effort equal to a certain number of Watts By default this workout is turned off For information on making it available see Section 5 titled Optional Settings METs targets a rate of effort equal to a certain number of METs By default this workout is turned off For information on making it available see Section 5 titled Optional Settings AEROBICS TRAINER is a workout in which the MESSAGE CENTER prompts the user to switch continu ously between a high and low pedaling speeds The speed intervals alternate in a pattern that promotes a build up in the intensity of the workout followed by a build down in intensity 4 2 USING THE WORKOUTS Different bike workouts require different setup steps See the chart titled Lifecycle recumbent bike Workout Set up Steps for a quick glance at the steps for setting up any workout program This section provides details on the steps themselves TO BEGIN ANY WORKOUT Without networking start pedaling and press START or simply start pedaling to activate the con sole The MESSAGE CENTER displays the prompt SELECT WORKOUT OR PRESS QUICK START If it displays a different message press the CLEAR key twice rapidly With optional networking enabled start pedaling and press START or simply start pedaling to activate the console The MESSAGE CENTER displays the prompt SELECT WORKOUT OR ENTER ID USING ENTER KEY Select a workout or log on to the networked exercise d
4. Begin pedaling Press the PERSONAL TRAINER button repeatedly until the FIT TEST option appears in the mes sage 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 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 following rec ommended 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 corresponding level After the five minute FIT TEST is completed a FIT TEST score will be displayed FIT TEST PROGRAM SUGGESTED EXERTION LEVELS Inactive Active Very Active Bike Fit Test Level L4 6 men L5 10 men L8 14 men L2 4 women L3 7 women L6 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 220 age 30 Within each suggested range these additional guide
5. CARDIO also accessible with CARDIO key 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 Optional Settings for informa tion on designing PERSONAL TRAINER custom workouts The following workouts and goals may be accessed with this key METS when enabled PERSONAL TRAINER WORKOUTS WATTS when enabled CALORIE GOAL AEROBICS TRAINER DISTANCE GOAL FIT TEST AIR FORCE PRT when enabled 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 FOOT HILLS INTERVAL N COOL DOWN Workout programs end automatically in a Cool Down mode which lowers the intensity level In this phase of a workout the body begins to remove lactic acid and other accumulated by prod ucts of exercise which build up in muscles during a workout and contribute to muscle soreness Press the COOL DOWN key at any desired point during a workout to go immediately into Cool Down mode The console automatically adjusts each workout s Cool Down level according to the individual user s performance O WORKOUT PROFILE window This window displays shapes made of columns of lights that repr
6. Auto Start feature powers up the console causing the console display to light up and the MESSAGE CENTER to flash a prompt SELECT WORKOUT OR PRESS QUICK START If the user does not make a selection in 20 seconds the console automatically starts a MANUAL workout For information on setting up a workout see Section 4 2 titled Using the Workouts If the user stops pedaling for more than 15 seconds the console shuts down Alternately the user may begin pedaling at a predetermined rate and press the START key to power up the console USING THE POWER ASSIST OPTION The Lifecycle recumbent bike s optional Power Assist feature makes it possible for the console to be powered by an external electrical source eliminating the need to pedal at a minimum speed to supply constant power to the console With this option users who wish to ride the bike for rehabilitative exercise may pedal at a rate below the minimum without losing console power Enabling the Power Assist option requires an optional kit To order the kit contact Life Fitness Customer Service See section 6 5 titled How to Obtain Product Service for more information The power connector is located in front of the rear stabilizer bar in the shroud opening on the underside of the bike FITNESS AND ENTERTAINMENT NETWORKING Two interchangeable network ports allow the Lifecycle recumbent bike to be connected to a fit ness entertainment system and or a network such as FitLinxx
7. RATE MONITORING SYSTEM The patented Lifepulse system sensors are the built in heart rate monitoring system on the Life Fitness Lifecycle recumbent bike During a workout grasp the sensors A that are set into the handlebars For an accurate reading use a comfortable grip The console displays the heart rate after 10 to 40 seconds A 16 THE POLAR TELEMETRY HEART RATE MONITORING CHEST STRAP The Lifecycle recumbent bike is equipped with Polar telemetry a heart rate monitoring system in which electrodes pressed against the skin transfer heart rate signals to the bike 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 5 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
8. The intensity level for the workout is set automatically and remains the same unless manually changed To change the level press the UP or DOWN ARROW keys or use the NUMERIC keypad to enter a higher or lower level number If the METS display is enabled the MESSAGE CENTER displays ENTER WEIGHT which is required to calculate this value Using the ARROW KEYS increase or decrease the displayed weight to the correct value or enter the weight using the NUMERIC keypad 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 Polar heart rate chest strap or grips the Lifepulse system sensors If the user is not wearing a chest strap the WORKOUT PRO FILE window displays a heart shape and the MESSAGE CENTER displays a prompt to grip the sen sors The console continuously monitors and displays the heart rate adjusting the intensity level of the Lifecycle recumbent bike to reach and maintain the target This system eliminates over and under training and it maximizes the aerobic benefits of exercise by using the body s fat stores for fuel CARDIO The CARDIO workout is virtually identical to FAT BURN however the target heart rate is calcu lated at 80 percent of the theoretical maximum The user wears a chest strap or grips the Lifepulse system sensors The higher target promotes cardiovascular improvement by placing a he
9. 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 CAUTION Any changes or modifications to this equipment could void the product 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 Lifecycle Recumbent Exercise Bike How to Stabilize the Lifecycle Recumbent Bike How to Adjust the Seat How to Adjust the Pedal Straps Starting Up the Bike Console Using the Power Assist Option Fitness and Entertainment Networking 2 The Display Console
10. chest strap electrodes grasp the center of the strap pull it away from the chest to expose the two electrodes and moisten them A A 17 4 THE WORKOUTS 4 1 WORKOUT OVERVIEWS This section lists the Lifecycle recumbent bike s pre programmed workouts For more detailed infor mation see Section 4 2 titled Using the Workouts QUICK START is the fastest way to begin exercising and it bypasses the steps involved in selecting a specific workout program After the QUICK START key is pressed a constant level workout begins The intensity level does not change automatically RANDOM is an interval training workout of constantly changing intensity levels that occur in no regu lar pattern or progression MANUAL is a workout in which the intensity level does not change automatically FAT BURN is a low intensity workout for burning the body s fat reserves The user must wear a Polar heart rate chest strap or grasp the Lifepulse system sensors continuously The workout pro gram automaticaly adjusts the intensity level based on the actual heart rate to maintain the rate at 65 percent of the theoretical maximum CARDIO is a higher intensity workout for more fit users emphasizing cardiovascular benefits and maxi mum fat burning The user must wear a Polar 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 mainta
11. interactive fitness network Fitness network The network connection enables the console to upload user workout statistics 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 bike console and are enclosed by a removable cover Any use of the ports for other than their intended purpose could void the product warranty 2 THE DISPLAY CONSOLE 2 1 DISPLAY CONSOLE OVERVIEW The computerized display console on the Lifecycle recumbent bike allows the user to tailor a workout to personal fitness abilities and goals and to monitor progress With this easy to use console the user can track fitness improvement from one workout to the next 10 11 2 2 DISPLAY CONSOLE DESCRIPTIONS This section lists and describes the functions for the keys and display windows on the Lifecycle recumbent bike 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 Q
12. 44 HEART RATE INTERVALTM This program also combines the standard HILL workout profile with the concept of Heart Rate Zone Training The default target heart rate is calculated as 80 percent of the theoretical maxi mum HRmax but the user can adjust the target rate during the workout setup The workout alternates between a hill which brings the heart rate up to the target rate of 80 percent of HRmax and a valley which brings the heart rate down to 65 percent of HRmax After a standard three minute warm up the workout progresses toward the first hill and heart rate goal Once the goal is reached the hill continues for three minutes Then the level decreases into a valley Once the 65 percent of HRmax goal is reached the valley continues for three minutes after which the next hill begins The user s fitness level determines the number of hills and valleys encountered within the duration At the end of the duration the workout goes into a cool down phase If the heart rate goes above the the oretical maximum for more then 45 seconds the exercise bike automatically goes into pause mode The program does not proceed to a new heart rate goal until the user reaches the current goal Warm up 65 HRmax HEART RATE INTERVAL Workout Profile 80 HRmax Hill Hill Valley Valley Valley Hill 65 HRmax 80 HRmax 65 HRmax 80 HRmax 117 BPM 117 BPM 117 BPM User Example 80 40 year old 144 recommended BPM per
13. 95Ri Recumbent Exercise Bike o p e rat i o n m a n u a l 1 LIFE FITNESS ASIA PACIFIC LTD Room 2610 Miramar Tower 132 Nathan Road Tsimshatsui Kowloon HONG KONG Telephone 852 2891 6677 FAX 852 2575 6001 LIFE FITNESS ATLANTIC BV LIFE FITNESS BENELUX Bijdorpplein 25 31 2992 LB Barendrecht THE NETHERLANDS Telephone 31 180 646 666 FAX 31 180 646 699 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 FITNESS JAPAN Nip
14. AL STRAPS The bike pedal straps keep the user s shoes on the pedals during a workout The straps should fit comfortably but they also should be tight enough to prevent shoes from slipping at any point in the pedaling rotation Before working out a user should test and adjust the tightness of the straps The safety straps on the foot pedals of the Lifecycle recumbent bike can be adjusted to fit a vari ety of shoe sizes The straps are held in place by two knobs that extend from either side of each pedal The inner knob extends sideways that is toward the bike The outer knob extends downward The ends of each strap are perforated with slots that fit tightly over the knobs The inner end of each strap is perforated with two slots and the outer segment of the strap is perforated with a row of slots To tighten or loosen a strap grasp the outer end and pull it back away from the knob until the strap slides off Pull the strap out through the outer loop on the pedal Rest the foot on the pedal and wrap the strap over the foot to determine the desired length Thread the strap through the outer loop on the pedal tuck it under the pedal select the appropriate slot and pull that slot down over the knob until the top of the knob pops through the slot A click indicates that the strap is locked into place 8 9 STARTING UP THE BIKE CONSOLE When a user begins pedaling on the Lifecycle recumbent bike the unit s
15. C keypad to change the intensity level or workout duration as desired F CLEAR Press this key when programming a workout 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 distance traveled and total calories burned Pressing CLEAR a second time causes the MESSAGE CENTER 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 work out 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 options 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
16. GE 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 interval depending on the type of workout chosen in an earlier step Use the ARROW keys or the NUMERIC keypad A PERSONAL TRAINER workout consists of 30 intervals 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 Afterward the MESSAGE CENTER displays SELECT WORKOUT OR PRESS QUICK START The new PERSONAL TRAINER workout is ready to use 6 SERVICE AND TECHNICAL DATA 6 1 PREVENTATIVE MAINTENANCE TIPS The Lifecycle recumbent bike is backed by the engineering excellence of Life Fitness and is one of the most rugged and trouble free pieces of exercise equipment on the market today Commercial 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 Lifecy
17. LED If this option is enabled the MESSAGE CENTER ENABLE displays the Watts equivalent of the pedal rate DISABLE METS DISPLAY DISABLED If this option is enabled the MESSAGE CENTER ENABLE displays the METs equivalent of the pedal rate DISABLE WATTS PROGRAM DISABLED If this option is enabled the Watts program becomes ENABLE an available workout on the bike DISABLE METS PROGRAM DISABLED If this option is enabled the METs program becomes ENABLE an available workout on the bike 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 AIR FORCE PRT ENABLED If this option is enabled the FITNESS TEST AIR ENABLE FORCE PRT program becomes an available workout DISABLE on the bike OPTIONAL SETTINGS 34 5 2 ABOUT PERSONAL TRAINER WORKOUTS Fitness club managers and other authorized personnel can create up to six custom workouts for the Lifecycle recumbent bike using the display console Options include custom interval heart rate and hill workouts Interval heart rate The trainer can design a workout that sets a different target heart rate for each interval 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 Once PERSONAL TRAINER workouts are created users can access them with the PE
18. PERSONAL TRAINER WORKOUTS When prompted by the MES SAGE CENTER to select a workout press the PERSONAL TRAINER key The MESSAGE CENTER displays the name of 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 HILL AROUND THE WORLD KILIMANJARO INTERVAL CASCADES SPEED TRAINING and FOOT HILLS 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 and then press ENTER to select the desired program 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 Lifecycle recumbent bike 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 pr
19. RSONAL TRAINER key Each workout is identified by a numeral from 1 to 6 See Section 4 titled The Workouts TO CREATE A PERSONAL TRAINER WORKOUT When the console is activated hold down the COOL DOWN 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 WORK OUTS is selected the computer deletes setup information for all PERSONAL TRAINER work outs and the MESSAGE CENTER displays PERSONAL TRAINER WORKOUTS ERASED Then the MESSAGE CENTER displays PERSONAL 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 CEN TER displays 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 MESSA
20. UICK START If no key is pressed for 15 seconds the console shuts down again NOTE The bike s AutoStart feature also activates the console when the user steps on the pedals See the topic titled Starting Up the Bike Console which appears in Section 1 B ENTER Press this key after entering each value such as weight or workout time when prompted by console display messages 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 a FAT BURN CARDIO HEART RATE HILL HEART RATE INTERVAL and EXTREME HEART RATE workout 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 Use either set of arrows when setting up a workout to change workout parame ters displayed on the console such as length of workout weight age target heart rate and intensity level During a workout pressing the arrows on the LEVEL side of display changes intensity levels Pressing the arrows on the TIME side lengthens or decreases the workout duration 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 NUMERI
21. atabase download the preset workout To log onto the network press ENTER and 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 it bypasses the steps of selecting a specific 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 19 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 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 these workouts Press ENTER to select the dis played workout or continue to press the ZONE TRAINING key to display each of the other options and then press ENTER to select the desired workout QUICK START Press QUICK START Begin workout RANDOM Press RANDOM Enter time Select level Begin workout MANUAL Press MANUAL Enter time Select level Begin workout HILL Press HILL PLUS when HILL appears press ENTER Enter time Select level Begin workout FAT BURN Press FAT BURN Enter time Enter age Accept THR Begin workout CARDIO Press CARDIO Enter time Enter age Accept THR Begin workout HEART RATE HILL P
22. avier 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 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 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 descriptions 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 Polar heart rate chest strap or continuously grip the Lifepulse system sensors 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 Target Heart Rate THR
23. cations in this manual for product specific features Statement of Purpose The Life Fitness Lifecycle recumbent exercise bike is a machine that simulates the movementsof riding a bicycle at various speeds and levels of resistance Health related injuries may result from incorrect or excessive use of exercise equip ment Life Fitness STRONGLY recommends seeing a physician for a complete medical exam before undertaking an exercise program particularly if the user has a family histo ry 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 Life Fitness also recommends consulting a fitness professional on the correct use of this product If at any time while exercising the user experiences faintness dizziness pain or short ness of breath he or she must stop immediately Des probl mes de sant peuvent tre caus s par une utilisation incorrecte ou excessive 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 trou bles 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 Life Fitness recommande galement de consulter un professionnel du conditionnem
24. cent of theoretical maximum HR max 144 BPM 144 BPM 144 BPM 117 BPM 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 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 27 EXTREME HEART RATE TM This intense varied workout is designed to help more experienced users to break through fitness improvement plateaus The workout alternates between two target heart rates as quickly as possi ble The effect is similar to that of running sprints The user must wear a chest strap or grip the LifepulseTM sensors throughout the workout 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 main tained there for a stabilizing period The program repeats the alternating of intensity levels con tinuing this pattern throughout the duration The program does not proceed to a new heart rate goal until the user reaches the current goal
25. 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 obstruction 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 disposez d un support ou d un plateau pour accessoires Il est recommand d utiliser des conteneurs 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
26. cle recumbent bike NOTE The safety of the equipment can be maintained 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 See Section 6 2 REMARQUE pour conserver un mat riel s r il convient de l inspecter r guli rement afin de d celer tout signe d usure ou d endommagement N utilisez pas l appareil tant que les pi ces d fectueuses n ont pas t r par es ou remplac es Portez une attention toute particuli re aux pi ces qui s usent comme indiqu ci dessous The following preventive maintenance tips will keep the Lifecycle recumbent bike operating at peak performance Locate the bike in a cool dry place Keep the pedal straps fastened securely when using the bike 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 bike Other fabrics including paper towels may scratch the surface Do not use ammonia or acid based cleaners 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 Clean the housing thoroughly on a regular basis NOTE A non abrasive cleaner and soft cotton cloth are stron
27. cm d espace autour du Lifecycle exercise bike 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 ULT RIEUR 6 7 1 2 SETUP Read the entire Operation Manual before setting up the Lifecycle recumbent bike WHERE TO PLACE THE LIFECYCLE RECUMBENT EXERCISE BIKE Following all safety instructions in Section 1 1 move the bike to the location in which it will be used See Section 7 titled Specifications for the dimensions of the footprint Allow a distance of 8 to 12 inches or 21 to 30 centimeters between the bike and other objects or surfaces on either side Allow a distance of 3 feet or 1 meter from the front or rear of the bike to any other object or surface HOW TO STABILIZE THE LIFECYCLE RECUMBENT BIKE After placing the bike in position check the unit s stability by attempting to rock it from side to side Any slight rocking indicates that the unit must be leveled Determine which foot is not resting completely on the floor Loosen the jam nut A with an open end 9 16 inch wrench and rotate the stabilizing foot B to lower it Verify that the bike is stable and repeat the adjustment as necessary until the unit no longer rocks Lock the adjustment by tightening the jam nut against t
28. cool down 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 CALORIES GOAL 3 Press ENTER 4 Enter the desired calorie goal value 5 Select either the RANDOM MANUAL or HILL workout 6 Run through the set up steps for the selected workout 7 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 cool down 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 either the RANDOM MANUAL or HILL workout 6 Run through the setup steps for the selected workout 7 Begin the workout 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 automatically goes into a cool down phase To use the Tim
29. e In Zone Goal feature 1 Press the ZONE TRAINING key when prompted to select a workout 2 Continue to press the ZONE TRAINING key until the MESSAGE CENTER displays TIME IN ZONE GOAL 3 Press ENTER 4 Select the duration for staying within the zone 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 22 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 Lifecycle recumbent bike feature alternate ways to vary workouts Bike Mode This workout mode simulates the experience of riding a real bicycle The rate of calories burned and total distance travelled increase automatically as the user increases the pedaling speed This mode can be used with all workouts except for FAT BURN CARDIO HEART RATE HILL HEART RATE INTERVAL and EXTREME HEART RATE To select Bike mode press BIKE MODE key Constant Calories Per Hour Mode This workout mode enables a user to maintain a consistent rate of calories burned per hour As the pedaling speed increases the resis tance level automatically decreases As the pedaling spe
30. e ultimate peak and then gradually decline SPEED TRAINING is a Hill workout in which the intensity level alternates between high and low lev els very quickly to simulate a typical speed training workout 32 33 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 programs or displays on the bike console To enter the Optional Settings while the unit is on hold down the 5 key on the NUMERIC keypad press CLEAR twice and press ENTER 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 MES SAGE CENTER displays the default setting To change the default press an ARROW key for the desired value or use the NUMERIC keypad Press ENTER to select the new value or setting To exit Optional Settings press the CLEAR key repeatedly until the MESSAGE CENTER displays SELECT WORKOUT OR PRESS QUICK START Setting Default Value Description MAX WORKOUT 60 minutes This is the maximum possible duration for a DURATION workout The value can range from 1 to 99 ENGLISH METRIC ENGLISH This option determines the units of weight UNITS measurement used by workout programs WATTS DISPLAY ENAB
31. ecting a Goal Type Selecting a Workout Mode Switching Workouts On the Fly Pausing Workouts Ending Workouts Early 4 3 Workout Descriptions 23 Quick Start Fat Burn Cardio Hill Random Manual Heart Rate HillTM Workout Heart Rate IntervalTM Workout Extreme Heart RateTM Workout Watts METs Aerobics Trainer Personal Trainer Workout Six Pre Set Workouts Fit Test Military Fitness Test when enabled 5 Optional Settings 33 5 1 Entering and Using The Optional Settings Feature 33 5 2 About Personal Trainer Workouts 34 To Create a Personal Trainer Workout 6 Service and Technical Data 35 6 1 Preventative Maintenance Tips 35 6 2 Preventative Maintenance Schedule 36 6 3 Troubleshooting the Polar Heart Rate Chest Strap 36 Heart Rate Reading is Erratic or Abs
32. ed decreases the resistance level automatically increases This mode can be used with all workouts To select it press the CONSTANT CAL HR key If the user selects a FAT BURN CARDIO HEART RATE HILL HEART RATE INTERVAL or EXTREME HEART RATE workout during the setup the default mode is Constant Calories Per Hour For all other workouts the default mode is Bike The user may select or change a mode during a workout setup or during a workout 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 information about the workout since its beginning To change workouts on the fly simply press the key for the desired new workout 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 WORKOUT OR PRESS QUICK START for a new workout 23 4 3 WORKOUT DESCRIPTIONS QUICK START QUICK START is the fastest way to begin exercising and it bypasses the steps of selecting a specific workout program
33. ent Entirely Heart Rate Reading is Erratic or Extremely High 6 4 Troubleshooting the Lifepulse System Sensors 36 6 5 Recycling the Battery 37 6 6 How to Obtain Product Service 37 7 Specifications 38 7 1 95Ri Lifecycle Recumbent Exercise Bike Specifications 38 2003 Life Fitness a division of Brunswick Corporation All rights reserved Life Fitness Life Cycle and Zone Training are registered trademarks of Brunswick Corporation Zone Training Heart Rate Hill Heart Rate Interval Extreme Heart Rate and Lifepulse 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 corre sponding companies is forbidden 4 This Operation Manual describes the functions of the following products Life Fitness Lifecycle recumbent exercise bike 95Ri See Section 7 titled Specifi
34. ent physique pour savoir comment utilis er correctement ce produit Si pendant l utilisation de l appareil l utilisateur ressent un malaise des vertiges des douleurs ou des difficult s respirer il doit s arr ter imm diatement 5 1 GETTING STARTED 1 1 IMPORTANT SAFETY INSTRUCTIONS SAFETY WARNING The safety of the product can be maintained only if it is examined regularly for damage and wear See Preventative Maintenance section for details Use the Life Fitness Lifecycle recumbent bike only as directed in this manual If a Lifecycle exercise bike does not function properly after it has been dropped damaged or even partially immersed in water contact Life Fitness Customer Support Services for assistance Do not allow other people to interfere in any way with the user or equipment during a workout Always follow the console instructions for proper operation Supervise closely any children or disabled persons using the Lifecycle exercise bike Do not use the Lifecycle exercise bike outdoors near swimming pools or in areas of high humidity Never insert objects into any opening of the Lifecycle exercise bike If an object should drop inside carefully retrieve it while the unit is not in use If the object cannot be reached con tact Life Fitness Customer Support Services Never place containers filled with liquids directly on the unit except in the accessory tray water b
35. esent the levels of intensity in a workout in progress The height of the column furthest to the left is propor tional to the current level of the 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 sig nal 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 Polar heart rate chest strap or grasp ing the Lifepulse system sensors Distance the total distance traveled RPM Revolutions Per Minute the pedaling speed or rate Calories the number of calories burned since beginning the workout 12 13 If programmed to do so the MESSAGE CENTER displays other values each time the intensity level changes during the workout Calories per Hour the rate of calories burned per hour OR Watts effort level in Watts The Watt
36. ess ENTER SELECTING AND ADJUSTING THE INTENSITY 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 NUMERIC KEYPAD and press ENTER Adjust the level as needed or desired during the workout Intensity level The Lifecycle recumbent bike provides a selection of 25 intensity levels The intensity 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 Polar heart rate chest strap or the Lifepulse system sensors and it uses this data to adjust the resistance Manually raising the rate increases the intensity of the cardiovascular exercise 21 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
37. gly recommended for cleaning the exterior of the unit At no time should cleaner be applied directly to any part of the equipment apply the non abrasive cleaner on a soft cloth and then wipe the unit 35 6 2 PREVENTATIVE MAINTENANCE SCHEDULE Follow the schedule below to ensure proper operation of the product 6 3 TROUBLESHOOTING THE POLAR HEART RATE CHEST STRAP HEART RATE READING IS ERRATIC OR ABSENT ENTIRELY Repeat the electrode moistening procedure See Section 3 2 titled Heart Rate Monitoring for details The electrodes must remain wet to pick up and transmit accurate heart rate eadings Make sure the electrodes are flat against the skin Wash the belt transmitter regularly with mild soap and water Make sure the chest strap transmitter is within three feet or one meter of the heart rate receiver The chest strap is battery operated and will stop functioning when the battery runs out Contact Life Fitness Customer Support Services for instructions on how to have the chest strap replaced See section 6 5 titled How to Obtain Product Service HEART RATE READING IS ERRATIC OR EXTREMELY HIGH If the chest strap is worn near sources of electromagnetic signals these signals may be strong enough to affect heart rate readings Possible sources include Television sets and or antennas cell phones computers cars high voltage power lines and motor driven exercise equipment Another heart rate transm
38. he PRT the user must maintain 50 80 RPM If the user pedals outside this range a warning message is displayed If the user continues to pedal outside this range for more than 10 seconds the test is terminated If the user s heart rate exceeds 85 of their theoretical maximum heart rate the test is also terminated The Air Force PRT requires a user s heart rate throughout the test Heart rate is recorded every minute and if it is not detected the test will terminate The PRT starts with a 2 minute warm up After this warm up an initial wattage setting is determined from the user s input data The PRT then monitors a user s heart rate and determines if more resistance is needed After 6 minutes at a constant wattage the exercise bike will try to calculate a score SIX PRE SET WORKOUTS AROUND THE WORLD CASCADES FOOT HILLS 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 various geographical areas CASCADES is a two peak workout in which intensity levels gradually increase and decrease FOOT HILLS 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
39. he stabilizer bar HOW TO ADJUST THE SEAT A properly adjusted seat is extremely important in any bike oriented exercise activity and the Lifecycle recumbent bike is no exception If the seat is too close excessive strain will be placed on the knees and quadriceps muscles if the seat is too far the resulting reaching action will irri tate the feet ankles hips and knees Sit on the seat and place the balls of the feet on the pedals An optimum position will allow movement through the bottom of the stroke without locking the knees or shifting in the seat The knees should have a slight bend at the point of fullest leg extension If the seat needs to be adjusted lift the spring loaded adjusting handle located on the right front side of the seat Slide the seat forward or backward as necessary to the proper position and release the pin to complete engagement Gently slide the seat forward and backward a small distance to ensure it is locked into place Check the seat distance again and re adjust it if necessary B A CAUTION Do not attempt to adjust the seat while pedaling the bike Doing so or failing to insert the seat pin completely may result in an uncomfortable workout or cause injury MISE EN GARDE Ne pas essayer d ajuster la selle pendant le p dalage Tout ajustage en cours de fonctionnement ou toute insertion incompl te de la goupille de la selle pourrait nuire l exercice ou entra ner des blessures HOW TO ADJUST THE PED
40. in the rate at 80 percent of the theoretical maximum The following three workouts are accessed by pressing the ZONE TRAINING key HEART RATE HILL consists of three hills that target three heart rate goals The first hill brings the heart rate to 90 percent of the target rate The second hill increases the rate to 95 percent The third hill match es the target heart rate The valley always is defined as 85 percent of the target The user must grasp the Lifepulse system sensors continuously or wear a Polar heart rate chest strap HEART RATE INTERVAL alternates between a hill which brings the heart rate up to the target rate and a valley which brings the heart rate down to 90 percent of the target The user must grasp the Lifepulse system sensors continuously or wear a Polar 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 Polar heart rate chest strap The following seven 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 FOOT HILLS is a rolling hill worko
41. 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 3 Interval Training is a series of increasingly steeper hills alternating with valleys or stints of recovery The heart rate should rise to the high end of the target zone Check the heart rate at the end of this phase 4 Cool down is a low intensity phase that allows the body to begin removing lactic acid and other exercise by products which build up in muscles and contribute to soreness Each column as seen in the WORKOUT PROFILE window and the chart above represents one interval The overall duration of the workout determines the length of each interval Each workout is made up of 20 intervals so the duration of each interval is equal to the duration of the entire workout divided by 20 1 to 9 minutes available only if Power Assist option is enabled See the topic titled Using the Power Assist Option in Section 1 2 A workout with a duration of less than 10 minutes is insufficient for the Hill program to complete all four phases adequately The program therefore condenses a workout of this duration at various stages 10 to 19 minutes The interval durations initially are set at 30 seconds for a 10 minute workout For every minute added by the user on the fly each interval increases by three seconds A 15 minute workout con
42. 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 See Section 5 titled Optional Settings for information about enabling the MESSAGE CENTER to dis play these additional settings Q LEVEL TIME WINDOW This window displays the programmed intensity level and the time elapsed since the start of the program R BIKE MODE Press this key to activate the Bike workout mode in which the rate of calories burned and the total distance travelled increase automatically as the user increases the pedaling speed S CONSTANT CAL HOUR Press this key to activate this alternate workout mode which enables a user to maintain a consistent rate of calories burned per hour For more information about Bike Mode and Constant Calories Per Hour Mode see the topic Selecting a Workout Mode in Section 4 2 titled the Using the Workouts 2 3 THE ACCESSORY TRAY The accessory tray A which is mounted on the right handlebar the Lifecycle recumbent bike provides storage space for items such as water bottles personal stereos and cell phones A 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 inten
43. it 3 Contact Life Fitness Customer Support Services via the Web at www lifefitness com or call the nearest Life Fitness Customer Support Services group 37 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 665507 FAX 44 1353 666018 Life Fitness Atlantic BV Life Fitness Benelux Telephone 32 03 644 44 88 FAX 32 03 644 24 80 Telephone 32 87 300 942 FAX 32 87 300 943 Life Fitness Italia S R L Telephone 39 0472 835 470 FAX 39 0472 833 150 Toll free telephone 800 438836 Life Fitness Vertriebs GmbH Telephone 43 1615 7198 FAX 43 1615 7198 20 Life Fitness Asia Pacific Ltd Telephone 852 2891 6677 FAX 852 2575 6001 Life Fitness Latin America and Caribbean Telephone 1 847 288 3964 FAX 1 847 288 3886 Life Fitness Brazil Telephone 55 11 7295 2217 FAX 55 11 7295 2218 Life Fitness Japan Telephone 81 3 3359 4306 FAX 81 3 3359 4307 Life Fitness Iberia Telephone 34 93 672 4660 FAX 34 93 672 4670 38 7 SPECIFICATIONS 7 1 95RI LIFECYCLE RECUMBENT EXERCISE BIKE SPECIFICATIONS Designed use Heavy Commercial Maximum user weight 400 pounds 181 kilograms CONSOLE Type N
44. itter within three feet or one meter may also cause abnormal heart rate readings 6 4 TROUBLESHOOTING THE LIFEPULSE SYSTEM SENSORS If the heart rate reading is erratic or missing do the following Dry moist hands to prevent slipping Apply hands to both sensors one in each hand Grasp the sensors firmly Apply constant pressure around the sensors 36 Follow the schedule below to ensure proper operation of the product ITEM WEEKLY MONTHLY BI ANNUALLY ANNUALLY Display Console C I Console Mounting Bolts I Accessory Tray C I Frame C I Plastic Covers C I Pedals and Straps C I KEY C Clean I Inspect 6 5 RECYCLING THE BATTERY When this Life Fitness product is about to be discarded at the end of its useful life the rechargeable battery must first be removed and recycled The battery can be accessed through the hole in the shroud on the underside of the bike by carefully tipping the bike on it s side To remove the battery disconnect the cable and remove the two screws holding the battery to the bracket 6 6 HOW TO OBTAIN PRODUCT SERVICE 1 Verify the symptom and review the operating instructions The problem may be unfamil iarity with the product and its features and workouts 2 Locate and document the serial number of the unit This number consists of three letters followed by six numbers The serial number plate is located on the front stabilizer at the bottom of the un
45. lines 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 depen dent on many factors including amount of sleep the previous night at least seven hours is recommended time of day time you last ate two to four hours after the last meal is recommended time since you last drank a liquid containing caffeine or alcohol or smoked a cigarette at least four hours is recommended time since you last exercised at least six hours is recommended For the most accurate Fit Test results you should perform the Fit Test on three consecutive days and aver age the three scores NOTE To receive a proper Fit Test score the work done must be within a training heart rate zone that is 60 percent to 85 percent of the theoretical maximum heart rate This rate is defined by the American College of Sports Medicine s Guideli
46. n a high pedaling speed and a low pedaling speed These speed intervals alternate in a pattern that promotes a build up in the intensity of the workout followed by a build down in intensity The workout consists of 32 intervals which are divided into groups of four In the first group the user encounters one fast interval followed by three slow intervals The second group features two fast intervals followed by two slow intervals The third group features three fast intervals followed by one slow interval The fourth group which is the most intense point of the workout features four fast inter vals Afterward the workout decreases in intensity concluding with a group of four conscutive slow intervals See the chart below The length of the intervals depends on the workout duration selected by the user PERSONAL TRAINER WORKOUTS Custom interval heart rate and hill workouts may be created by fitness club managers or other autho rized personnel For information about these workouts consult a fitness club staff member To select these workouts press the PERSONAL 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 See section 5 2 titled About Personal Trainer Workouts Group 1 Group 2 Group 3 Group 4 Group 5 Group 6 Group 7 Group 8 Fast Slow Build Up Build Down Interval 1 Interval 2 Inter
47. nes for Exercise Testing and Prescription as equal to 220 minus an individual s age 31 The tables below list fit test results RELATIVE FITNESS CLASSIFICATION FOR MEN Men Estimated VO2 Max ml kg min Per Age Category Rating 20 29 30 39 40 49 50 59 60 Elite 52 51 48 45 42 Excellent 50 51 48 50 46 47 42 44 39 41 Very Good 47 49 45 47 43 45 40 41 36 38 Above Average 44 46 42 44 40 42 37 39 33 35 Average 41 43 39 41 37 39 34 36 30 32 Below Average 38 40 36 38 34 36 31 33 27 29 Low 35 37 33 35 31 33 28 30 24 26 Very Low lt 35 lt 33 lt 31 lt 28 lt 24 RELATIVE FITNESS CLASSIFICATION FOR WOMEN Women Estimated VO2 Max ml kg min Per Age Category Rating 20 29 30 39 40 49 50 59 60 Elite 44 42 39 35 34 Excellent 42 43 40 41 37 38 33 34 32 33 Very Good 39 41 37 39 35 36 31 32 30 31 Above Average 37 38 35 36 32 34 29 30 28 29 Average 34 36 32 34 30 31 27 28 25 27 Below Average 31 33 29 31 27 29 25 26 23 24 Low 28 30 27 28 25 26 22 24 20 22 Very Low lt 28 lt 27 lt 25 lt 22 lt 20 Life Fitness developed this rating scale based on VO2 max percentile distributions referenced in American College of Sports Medicine s Guidelines for Exercise Testing and Prescription 6th Ed 2000 It is designed to provide a qualitative description of a user s VO2 max estimation and a means of assessing ini tial fit
48. ness level and tracking improvement 32 MILITARY FITNESS TEST The 95Ri exercise bike features an Air Force Physical Readiness Tests PRT This test is similar to the fit test workout except that it does not have a preset time goal The Air Force PRT is located in the Personal Trainer Workouts To begin an Air Force PRT Press the Personal Trainer button repeatedly until the Air Force PRT appears in the message center and press ENTER to select the Air Force PRT option The message center will prompt for a user weight ENTER WEIGHT Enter a weight between 75 400 pounds using the NUMERIC KEYS Press ENTER to accept the weight The message center will next prompt for a user height ENTER HEIGHT Enter a height between 36 90 inches using the NUMERIC KEYS Press ENTER to accept the height The message center will next prompt for a user age ENTER AGE Enter an age between 17 70 years using the NUMERIC KEYS 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 user Fitness Level Do you participate in Aerobic Activity at least 20 minutes per session 3 times per week Using the UP DOWN ARROW KEYS select YES or NO Press ENTER to accept the selection The Air Force PRT begins after the user selects their Fitness Level and presses ENTER During t
49. ottle holder Containers should be covered with lids 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 Do not use the Lifecycle exercise bike with bare feet Keep all loose clothing shoelaces and towels away from moving parts Do not reach into or underneath the unit and do not tip the unit on its side during operation Keep the area around the Lifecycle exercise bike clear of any obstructions including walls and furniture Provide at least three feet of clearance behind the unit Use caution when stepping on or off of the Lifecycle exercise bike Never face backward while using the Lifecycle exercise bike SAVE THESE INSTRUCTIONS FOR FUTURE REFERENCE 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 un v lo d exercice Life Cycle 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 assis tance client le de Life Fitness Pour un fonctionnement correct suivez toujours les instructions de la console Une surveillance troite est n
50. peatedly until PERSONAL TRAINER appears press ENTER Select the desired workout number from 1 to 6 press ENTER Begin workout AEROBICS TRAINER Press PERSONAL TRAINER repeatedly until AEROBICS TRAINER appears press ENTER Enter time Select level Begin workout FIT TEST Press PERSONAL TRAINER repeatedly until FIT TEST appears press ENTER Enter weight Enter age Enter gender Enter level Begin workout AIR FORCE PRT Press PERSONAL TRAINER repeatedly until AIR FORCE PRT appears press ENTER Enter weight Enter height Enter age Enter gender Answer prompt Begin workout LIFECYCLE RECUMBENT EXERCISE BIKE WORKOUT SETUP STEPS This workout requires the user to wear the polar heart rate chest strap or to 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 equation would be 220 40 65 117 20 Defined by the American College of Sports Medicine s Guidelines for Exercise Testing and Prescription as equal to 220 minus an individual s age Target Heart Rate THR is a percentage of the theoretical maximum For example a 40 year old user s THR for the CARDIO workout is 144 This workout targets 80 percent of the maximum so the equation would be 220 40 80 144 For WATTS METS CALORIE GOAL DISTANCE GOAL AEROBICS TRAINER FIT TEST MILITARY FITNESS TEST and
51. pon Brunswick Bldg 8F 5 27 7 Sendagaya Shibuya Ku Tokyo JAPAN 151 0051 Telephone 81 3 3359 4309 FAX 81 3 3359 4307 M051 00K39 A016 06 03 CORPORATE HEADQUARTERS 10601 West Belmont Avenue Franklin Park Illinois 60131 U S A 847 288 3300 FAX 847 288 3703 800 735 3867 Toll free within U S A Canada www lifefitness com INTERNATIONAL OFFICES Before using this product it is essential to read this ENTIRE operation manual and ALL installation instructions This will help in setting up the equipment quickly and in instructing others on how to use it correctly and safely 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 environ ment 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 a residential
52. ress ZONE TRAINING repeatedly until HR HILL appears press ENTER Enter time Enter age Accept THR Begin workout HEART RATE INTERVAL Press ZONE TRAINING repeatedly until HR INTERVAL appears press ENTER Enter time Enter age Accept THR Begin workout EXTREME HEART RATE Press ZONE TRAINING repeatedly until EXTREME HR appears press ENTER Enter time Enter age Accept THR Begin workout WATTS Press PERSONAL TRAINER repeatedly until WATTS appears press ENTER Enter time Enter Watts goal value Begin workout METS Press PERSONAL TRAINER repeatedly until METS appears press ENTER Enter time Enter METs goal value Begin workout AROUND THE WORLD Press HILL PLUS repeat edly until AROUND THE WORLD Appears press ENTER Enter time Select level Begin workout KILIMANJARO Press HILL PLUS repeat edly until KILIMAN JARO appears press ENTER Enter time Select level Begin workout INTERVAL Press HILL PLUS repeat edly until INTERVAL appears press ENTER Enter time Select level Begin workout CASCADES Press HILL PLUS repeat edly until CASCADES appears press ENTER Enter time Select level Begin workout SPEED TRAINING Press HILL PLUS repeat edly until SPEED TRAINING appears press ENTER Enter time Select level Begin workout FOOT HILLS Press HILL PLUS repeat edly until FOOT HILLS appears press ENTER Enter time Select level Begin workout PERSONAL TRAINER WORKOUTS Press PERSONAL TRAINER re
53. sists 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 RANDOM The RANDOM program creates a terrain of hills and valleys that varies with each workout More than one million different patterns are possible MANUAL The MANUAL program sets an intensity level that does not change automatically While the work out is in progress increase or lower the intensity level as desired using the arrow keys 24 25 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 ra
54. sity 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 Lifecycle recumbent bike features five 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 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 or wear the Polar heart rate chest strap to enable the bike s on board computer to monitor the heart rate The computer automat ically 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 switch between these programs or simply enter a new target heart rate using the NUMERIC keypad 14 15 3 2 HEART RATE MONITORING THE LIFEPULSETM DIGITAL HEART
55. te 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 into a cool down phase If the heart rate goes above the theoretical maximum for more then 45 seconds the exercise bike automatically goes into pause mode The program does not proceed to a new heart rate goal until the user reaches the current goal 117 BPM 85 THR 65 HRmax 70 HRmax 75 HRmax HEART RATE HILL Workout Profile 80 HRmax Hill Hill Hill Valley Valley Valley 65 HRmax 65 HRmax 65 HRmax 117 BPM 117 BPM 117 BPM 127 BPM 135 BPM User Example 80 40 year old 144 recommended BPM percent of theoretical maximum HR max 144 BPM 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 1
56. umeric keypad and arrow keys Displays MESSAGE CENTER with heart rate distance Revolutions Per Minute RPM calories calories per hour when enabled Watts when enabled and METs when enabled WORKOUT PROFILE TIME LEVEL WINDOW Summaries Total elapsed time of workout total calories burned total distance Character size 0 54 inches Workouts Quick Start Fat Burn Cardio Manual Random Hill Heart Rate Hill Heart Rate Interval Heart Rate Extreme Watts when enabled METS when enabled Around the World Foothills Kilimanjaro Interval Cascades Speed Training Aerobics Trainer Fit Test Military Fitness Test when enabled Heart rate monitor Polar telemetry heart rate monitoring system Lifepulse system sensors Polar heart rate chest strap optional Intensity levels 25 Pedal size 5 inches x 5 5 inches 127 millimeters x 140 millimeters Drive type Belt alternator Accessory Tray Standard Color Gray Silver ASSEMBLED DIMENSIONS Length 54 inches 137 centimeters Width 26 inches 66 centimeters Height 51 inches 129 centimeters Weight 134 pounds 61 kilograms SHIPPING DIMENSIONS Length 57 inches 145 centimeters Width 29 inches 74 centimeters Height 44 inches 112 centimeters Weight 165 pounds 75 kilograms M051 00K39 A016
57. ut with low intensity levels 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 18 KILIMANJARO is a Hill workout in which the intensity levels gradually incline toward one ultimate peak and then gradually decline INTERVAL is a Hill workout in which intensity levels rise and fall The higher levels gradually incline toward a peak and then gradually decline CASCADES is a two peak workout in which intensity levels gradually increase and decrease SPEED TRAINING is a Hill workout in which the intensity level alternates between high and low lev els very quickly to simulate a typical speed training workout The following workouts are accessed by pressing the PERSONAL TRAINER key PERSONAL TRAINER WORKOUTS can be created by authorized personal See Section 5 2 titled About Personal Trainer Workouts FIT TEST measures cardiovascular fitness compared to other people of the same age and gender MILITARY FITNESS TEST is similar to the FIT TEST workout except that this program is based upon a specific predefined protocol The available test is AIR FORCE PHYSICAL READINESS TEST PRT U S MILITARY
58. val 3 Interval 4 Workout Begin 29 FIT TEST The Lifecycle exercise bike Fit Test program is another exclusive feature of this versatile exercise bike The Fit Test workout measures cardiovascular fitness and can be used to monitor improvements in endurance every four to six weeks The user must grasp the hand sensors when prompted or wear a heart rate chest strap as the test score calculation is based on a heart rate reading The workout duration will be five min utes at the chosen resistance level Immediately afterward the console will take the user s heart rate read ing 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 Please note that the estimated VO2 max scores achieved will be 10 percent to15 percent lower on stationary exercise bikes than those achieved on other Life Fitness cardiovascular equipment Stationary cycling has a higher rate of isolated muscle fatigue of the quadriceps when compared to walking running on a treadmill climbing on a stairclimber or utilizing a cross trainer This higher rate of fatigue corresponds to lower levels of estimated VO2 max scores To set up the Fit Test

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