Life Fitness 93X Home Gym User Manual
Contents
1. 28 Heart Rate Reading Is Erratic Absent Entirely or Abnormally High How to Obtain Product Service 29 e Rer Tee EE 30 Life Fitness 93X Fit Stride Total Body Trainer Specifications 30 Life Fitness 90X Fit Stride Total Body Trainer Specifications 31 e 2004 Life Fitness a division of Brunswick Corporation All rights reserved Life Fitness and Heart Rate Zone Training are registered trademarks of Brunswick Corporation Fit Stride Heart Rate Zone Training Heart Rate Hill Heart Rate Interval and Extreme Heart Rate are trademarks of Brunswick Corporation Polar is a registered trademark of Polar Electro Inc Cardio Theater is a registered trademark of the Cardio Theater Holdings FitLinxx is a registered 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 following products Life Fitness Fit Stride Total Body Trainers 93X 90X See Specifications page in this manual for product specific features Statement of Purpose The Life Fitness Fit Stride Total Body Trainer is an exercise machine that combines low impact elliptical pedaling with push pull arm motion to provide an efficient effec tive total body workout CAUTION Health related injuries may result from i2. Life Fitness World Headhparters 5100 Noth River Road Schiller Pak IL 60176
3. CASCADES is a two peak workout in which intensity levels gradually increase and decrease FOOTHILLS is a rolling hill workout with low intensity levels INTERVAL is a Hill workout in which intensity levels rise and fall The higher levels gradually incline toward a peak and then gradually decline KILIMANJARO is a Hill workout in which the intensity levels gradually incline toward one ulti mate peak and then gradually decline SPEED TRAINING is a Hill workout in which the intensity level alternates between high and low levels very quickly to simulate a typical speed training workout CROSS TRAIN AEROBICS accessible via the ARROW keys on the 90X simulates the experi ence of working with a personal trainer The MESSAGE CENTER displays prompts at different times to emphasize pushing pulling total body lower body speed changes and forward reverse motion This versatile workout promotes maximum cross training benefits CROSS TRAIN REVERSE accessible via the ARROW keys on the 90X continuously alternates five minutes of forward motion with two minutes of backward motion to cross train different muscle groups 4 2 USING THE WORKOUTS This section provides detailed information on setting up and using workouts For quick reference setup steps see the chart near the end of the section To BEGIN A WORKOUT To mount the Total Body Trainer grasp the handles and carefully step on the pedals To dismount step off the pedals while still h
4. FIX MIX fatal Body Irainers eratio manual CORPORATE HEADQUARTERS 5100 North River Road Schiller Park Park Illinois 60176 U S A 847 288 3300 FAX 847 288 3703 800 735 3867 Toll free within U S A Canada www lifefitness com INTERNATIONAL OFFICES 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 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 AUSTRIA Vertriebs GmbH Hintschiggasse 1 1100 Vienna AUSTRIA Telephone 43 1 61 57 198 FAX 43 1 61 57 198 20 LIFE FITNESS IBERIA Pol Ind Moli dels Frares c C n 12 08620 Sant Viceng dels Horts Barcelona Espana 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 Elvas 92 39042 Bressanone BZ 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
5. Target Heart Rate THR is a percentage of the theoretical maximum For example a 40 year old user s THR for the FAT BURN workout is 117 This workout targets 65 percent of the maximum so the equation would be 220 40 65 117 When the MESSAGE CENTER displays a Target Heart Rate either accept it by pressing ENTER or change the value with the ARROW keys and then press ENTER 18 TOTAL BoDY TRAINER WORKOUT SETUP STEPS CROSS TRAIN REVERSE FOOTHILLS 93X only Press WORKOUTS PLUS repeatedly until FOOTHILLS appears press ENTER Enter weight Enter time Select level Begin workout KILIMANJARO 93X only Press WORKOUTS PLUS repeatedly until KILIMANJARO appears press ENTER Enter weight Enter time Select level Begin workout INTERVAL 93X only Press WORKOUTS PLUS repeatedly until INTERVAL appears press ENTER Enter weight Enter time Select level Begin workout SPEED TRAINING 93X only Press WORKOUTS PLUS repeatedly until SPEED TRAINING appears press ENTER Enter weight Enter time Select level Begin workout 4 3 WOoRKOUT 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 press the UP or DOWN ARROW keys to enter a higher or lower level number After the workout has been in progress for 12 seco
6. ENTER For CROSS TRAIN REVERSE and CROSS TRAIN AEROBICS On the 93X model When prompted by the MESSAGE CENTER to select a workout press the WORKOUTS PLUS key The MESSAGE CENTER then displays the name of one of the available workouts Press ENTER to select the displayed workout or continue to press the WORKOUTS PLUS key to dis play each of the other options and then press ENTER to select the desired workout For CROSS TRAIN REVERSE and CROSS TRAIN AEROBICS On the 90X model When prompted to select a workout use the ARROW keys to scroll through the workout names as they appear in the MESSAGE CENTER When the desired workout appears press ENTER For AROUND THE WORLD FOOTHILLS INTERVAL KILIMANJARO ROLLING HILLS and SPEED TRAINING All of these workouts are available on the 93X model only When prompted by the MESSAGE CENTER to select a workout press the WORKOUTS PLUS key The MES SAGE CENTER then displays the name of one of these workouts Press ENTER to select the displayed workout or continue to press the WORKOUTS PLUS key to display each of the other options Press ENTER to select the desired workout ENTERING WEIGHT When prompted by the MESSAGE CENTER to enter weight use the ARROW KEYS to increase or decrease the displayed weight to the correct value 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 pe
7. a Polar heart rate chest strap to enable the program to monitor the heart rate 80 HRmax 75 HRmax 70 HRmax 65 HRmax 65 HRmax 65 HRmax 65 HRmax HEART RATE HILL Workout Profile 144 BPM 135 BPM 127 BPM 117 BPM 117 BPM 117 BPM 117 BPM User Example 80 percent of theoretical maximum HRmax 40 year old 144 recommended BPM 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 HRmax A 40 year old user s recommended THR for the HEART RATE HILL workout is 144 or 80 percent of the maximum so the equation would be 220 40 80 144 22 HEART RATE INTERVAL 93x ONLY 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 HR
8. board computer does not detect a heart rate only Level is displayed throughout the workout e Distance the total distance traveled in miles or kilometers if enabled Speed the pedaling speed or rate in miles per hour or kilometers per hour if enabled e Calories the number of calories burned since beginning the workout Toggles with Time Time time elapsed since the start of the workout Toggles with Calories If programmed to do so the MESSAGE CENTER displays any or all of these three values each time the intensity level changes during the workout e Calories per Hour the rate of calories burned per hour e Watts effort level in Watts The Watt is a unit of power output or the expression of the mechanical rate of work e MEIS 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 metabo lism of a person at rest See Chapter 5 titled Internal Settings for information about enabling the MESSAGE CENTER to display these additional settings L AEROBICS MODE 93X only Press this key to activate a workout mode in which the MES SAGE CENTER displays prompts that vary the workload and emphasize different muscle groups during the workout It can be used with any workout except for Fat Burn Cardio Heart Rate Hill Heart Rate Interval or Extreme Heart Rate M REVERSE MODE 93X only Press this key to activate a worko
9. more information FITNESS AND ENTERTAINMENT NETWORKING The Total Body Trainer may be connected via CSAFE protocol to a fitness entertainment system and or a fitness network such as the FitLinxx interactive fitness network Contact Life Fitness Customer Support Services to purchase networking kits See section 6 5 titled How to Obtain Product Service for more information 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 e 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 BroadcastVision entertainment system 7 2 THE DISPLAY CONSOLE 2 1 DISPLAY CONSOLE OVERVIEW The computerized display console on the Total Body Trainer 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 93X 90X 2 2 DISPLAY CONSOLE DESCRIPTIONS This section lists and describes the functions for the keys and displa
10. 847 288 3762 LIFE FITNESS UK LTD Queen Adelaide Ely Cambs CB7 4UB UNITED KINGDOM Telephone 44 1 353 666 017 FAX 44 1 353 666 018 LIFE FITNESS JAPAN Nippon Brunswick Bldg 8F 5 27 7 Sendagaya Shibuya Ku Tokyo Japan 151 0051 Telephone 81 3 3359 4309 FAX 81 3 3359 4307 M051 00K62 A111 11 04 Before using this product it is essential that this ENTIRE operation manual and ALL installation instructions be read This will help in setting up the equipment quickly and in instructing others on how to use it correctly and safely Avant toute utilisation de ce produit il est indispensable de lire ce manuel d utilisation dans son INT GRALIT ainsi que TOUTES les instructions d installations Ce manuel explique comment installer l quipement et comment l utiliser correctement et sans danger FCC Warning Possible Radio Television Interference NOTE This equipment has been tested and found to comply with the limits for a Class A digital device pursuant to part 15 of the FCC rules These limits are designed to provide reasonable protection against harmful interference when the equipment is operated in a commercial envi ronment This equipment generates uses and can radiate radio frequency energy and if not installed and used in accordance with the operation manual may cause harmful interference to radio communications Operation of this equipment in a residential area is likely to cause harm ful interf
11. EVERSE MODE key SWITCHING WORKOUTS ON THE FLY 93X ONLY 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 press CHANGE WORKOUT key and then select a new workout This feature is avail able for all workouts except AROUND THE WORLD KILIMANJARO INTERVAL CASCADES SPEED TRAINING and FOOTHILLS 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 USING ARROW KEYS OR PRESS QUICK START for a new workout 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 17 QUICK START Press QUICK START Begin workout MANUAL Select MANUAL Enter weight Enter time Select level Begin workout RANDOM Select RANDOM Enter weight Enter time Select level Begin worko
12. NTER with ARROW keys Elapsed time speed level calories heart rate distance calories burned per hour when enabled watts when enabled and METS when enabled Total elapsed time of workout total calories burned total distance 0 54 inches 1 4 centimeters Manual Random Hill Cross train Aerobics Cross train Reverse Fat Burn Cardio Heart Rate Hill Heart Rate Interval Extreme Heart Rate Around the World Cascades Kilimanjaro Speed Training Interval Foothills Quick Start Aerobics and Reverse modes during all workouts except for Fat Burn Cardio Heart Rate Hill Heart Rate Interval and Extreme Heart Rate Polar telemetry heart rate monitoring system standard on all models Polar heart rate chest strap optional 25 speed independent 1 5 mph 14 3 mph 2 4 km h 23 0 km h Belt alternator Standard Standard Silver with gray accents Length 83 5 inches 212 centimeters Width 42 inches 107 centimeters Height 63 inches 160 centimeters Weight 286 pounds 130 kilograms Length 85 75 inches 217 8 centimeters Width 29 75 inches 75 6 centimeters Height 50 75 inches 128 9 centimeters Weight 390 pounds 176 9 kilograms For EN 957 9 class A accuracy testing input mechanical power was measured by connecting a cross trainer to a fixture consisting of a motor and gear box with an attached torque transducer amplifier and readout display Testing was done by removing the pedal lever from one side
13. Product Service Internationally Life Fitness Europe GmbH Germany Telephone 49 089 317 751 66 FAX 49 089 31 7 751 38 Life Fitness UK LTD Telephone 44 1353 665 507 FAX 44 1353 666 719 Life Fitness Atlantic BV Europe Middle East amp Africa except local LF offices Life Fitness Benelux Telephone 31 180 646 666 FAX 31 180 646 699 Life Fitness Italia S R L Telephone 800 438 836 FAX 39 0457 238 197 Life Fitness Austria Vertriebs GmbH Telephone 43 1615 7198 FAX 43 1615 7198 20 Life Fitness Asia Pacific Ltd Asia amp Australia except local LF offices Telephone 852 2891 6677 FAX 852 2575 6001 Life Fitness Latin America and Caribbean Telephone 1 847 288 3964 FAX 1 847 288 3886 Life Fitness Brazil Telephone 55 11 4193 8282 FAX 55 11 4193 8283 Life Fitness Japan Telephone 81 3 3359 4309 FAX 81 3 3359 4307 Life Fitness Iberia Spain Telephone 34 93 672 4660 FAX 34 93 672 4670 29 D SPECIFICATIONS 7 1 Designed use Maximum user weight Power requirements Console Type Displays Summaries Character size Workouts Modes Heart rate monitor Resistance Levels Pedal speed range Drive type Accessory Tray Integrated Reading Rack Color PHYSICAL DIMENSIONS SHIPPING DIMENSIONS LIFE FITNESS 93X Fit STRIDE TOTAL BODY TRAINER Heavy Commercial 350 pounds 160 kilograms None MESSAGE CE
14. RING THE POLAR TELEMETRY HEART RATE MONITORING CHEST STRAP The Total Body Trainer is equipped with Polar telemetry a heart rate monitoring system in which electrodes pressed against the skin transfer heart rate signals to the console These electrodes are attached to a chest strap that the user wears during the workout The chest strap is optional To order it call Life Fitness Customer Support Services See Section 6 4 titled How to Obtain Product Service See the diagram below for correct positioning of the strap The electrodes A which are the two grooved surfaces on the underside of the strap must remain wet to transmit accurately the elec trical impulses of the heart back to the receiver Moisten the electrodes Then secure the strap as high under the chest muscles as possible The strap should be snug but comfortable enough to allow for normal breathing The transmitter strap delivers an optimal heart rate reading when the electrodes are in direct contact with skin However it also functions properly through a thin layer of wet clothing If it becomes necessary to re moisten the chest strap electrodes grasp the center of the strap pull it away from the chest to expose the two electrodes and moisten them 13 4 THE WORKOUTS 4 1 WORKOUT OVERVIEWS This section lists the Total Body Trainer s pre programmed workouts For more detailed information see Section 4 2 titled Using the Workouts The following workouts are
15. accessible via the ARROW keys QUICK START is the fastest way to begin exercising and bypasses the steps involved in select ing a specific workout program After the QUICK START key is pressed a constant level work out begins The intensity level does not change automatically MANUAL is a workout in which the intensity level does not change automatically RANDOM is an interval training workout of constantly changing intensity levels that occur in no regular pattern or progression FAT BURN is a low intensity workout for burning the body s fat reserves The user must wear a heart rate chest strap The workout program automatically adjusts the intensity level based on the actual heart rate to maintain the rate at 65 percent of the theoretical maximumi 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 The workout program automati cally adjusts the intensity level based on the actual heart rate to maintain the rate at 80 percent of the theoretical maximum HEART RATE HILL 93X only takes the user through three different hills based on the target heart rate The user must wear a heart rate chest strap HEART RATE INTERVAL 93X only alternates between a hill and a valley based on the target heart rate The user must wear a heart rate chest strap EXTREME HEART RATE 93X only alternates between two target heart rate goals a
16. ain workouts or displays on the Total Body Trainer console OPTIONAL SETTINGS Setting Default Value Description MAX WORKOUT 60 minutes This is the maximum possible duration for a DURATION workout The value can range from 10 to 99 ENGLISH METRIC ENGLISH This option determines the units used for entering UNITS weight and measuring distance WATTS DISPLAY DISABLED If this option is enabled the MESSAGE CENTER ENABLE displays the of Watts equivalent pedaling rate DISABLE METS DISPLAY DISABLED If this option is enabled the MESSAGE CENTER ENABLE displays the METs equivalent of the pedaling rate DISABLE CAL HR DISPLAY DISABLED If this option is enabled the MESSAGE CENTER ENABLE displays the number of calories burned per hour DISABLE during the workout USER LANGUAGE SELECT DISABLED This option if enabled gives users the ability to select a language for use during a workout See the topic entitled User Language Select in this section To enter the Optional Settings while the unit is on hold down the UP ARROW key and press CLEAR twice The MESSAGE CENTER displays OPTIONAL SETTINGS and then the first configuration option Scroll for ward through the options using the ENTER key or backward using the CLEAR key For each feature or set ting option the MESSAGE CENTER displays the default setting To change the default press the UP or DOWN ARROW key for the desired value Press ENTER to select the new value or setting To exit Optio
17. ate Zone Training Exercise 12 Heart Rate Monitoring e SES assume ek fed e keen eee Gad d 13 The Polar Telemetry Heart Rate Monitoring Chest Strap The Workouts A deer Geh et ea orga ed sete a i rabat at be det E 14 Workout Overview 22224482 e EN a i ta a naked e ee he ke e 14 Using the Workouts deefe e oa ee aaa a G a ui a a Ee a a 15 To Begin a Workout Selecting and Using Quick Start Selecting a Workout Entering Weight Entering Age Entering Time Selecting and Adjusting the Resistance Level Selecting a Workout Mode Switching Workouts On the fly Pausing Workouts Ending Workouts Early Workout Setup Steps chart Workout Descriptions e 25448545 d t tm tn a Se ae Ge 19 Quick Start Manual Random Fat Burn Cardio Hill Six Pre set Workouts Heart Rate Hill Workout Heart Rate Interval Workout Extreme Heart Rate Workout Cross Train Aerobics Cross Train Reverse Optional Settings ug EE taid aetra E Ea EE TEER EREN DEEE EEE E d de d 26 Entering and Using the Optional Settings Feature 26 User Language Select Service And Technical Data 27 Preventive Maintenance Tips 27 Preventive Maintenance Schedule 28 Troubleshooting the Polar Heart Rate Chest Strap
18. bar whenever additional stability is required While exercising hold onto the moving arms e Never use the Total Body Trainer while facing backward e Do not stand or sit on pedal lever covers or motor housing 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 e Si l appareil Life Fitness ne fonctionne pas correctement apr s avoir subi une chute des dommages ou une immersion m me partielle dans l eau contactez le service d assistance client le de Life Fitness e Pour un fonctionnement correct suivez toujours les instructions de la console e Une surveillance troite est n cessaire en cas d utilisation par des enfants des personnes invalides ou handicap es e 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 po
19. bnormally elevated heart rate readings Electromagnetic interference from cell phones Electromagnetic interference from computers Electromagnetic interference from cars Electromagnetic interference from high voltage power lines Electromagnetic interference from motor driven exercise equipment Electromagnetic interference from another heart rate transmitter with in three feet one meter 28 Make sure the chest strap trans mitter is within three feet one meter of the heart rate receiver Contact Life Fitness Customer Support Services for instructions on how to have the chest strap replaced Move the cross trainer a few inches away from the probable cause or move the probable cause a few inches away from the cross trainer until the heart rate readings are accurate 6 4 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 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
20. ciser 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 e 168 20 130 160 30 123 152 40 117 144 50 110 136 60 104 128 70 97 120 80 91 112 90 84 104 100 78 96 SUGGESTED TARGET HEART RATE AS OF MAX ACSM HEART RATE RANGE 55 90 The Total Body Trainer features exclusive workouts designed to take full advantage of the bene fits of heart rate zone training exercise FAT BURN CARDIO HEART RATE HILL 93X only HEART RATE INTERVAL 93X only and EXTREME HEART RATE 93X only For detailed information about the workouts see Section 4 titled The Workouts During one of these workouts wear the Polar heart rate chest strap to enable the on board computer to monitor the heart rate during a workout The computer automatically adjusts the resistance level to maintain the target heart rate based on the actual heart rate To change the target heart rate during a workout use the ARROW keys Target Heart Rate THR is a percentage of the theoretical maximum For example a 40 year old user s THR for the CARDIO workout is 144 This workout targets 80 percent of the maximum so the equation would be 220 40 80 144 12 3 2 HEART RATE MONITO
21. d Specifications for the dimensions of the footprint Allow one foot of clearance in front of the Cross trainer to allow for movement of the pedal levers It should be easy to mount the Cross trainer from the side How TO STABILIZE THE TOTAL BODY TRAINER After placing the Total Body Trainer in position check the unit s stability by attempting to rock it Any slight rocking indicates that the unit must be leveled Check the front stabilizing feet to determine which foot does not rest fully on the floor Rotate the foot counter clockwise to lower it Recheck the stability and adjust again as needed until the Total Body Trainer is stable and no longer rocks Lock the adjustment into position by tightening the jam nut against the sta bilizer bar with an open end 17mm wrench CHECK FOR POWER The Total Body Trainer console is powered by a rechargeable 6 volt battery Check the battery by pressing the START key The console should light up and the MESSAGE CENTER should display a prompt to set up a workout If this does not occur mount the Total Body Trainer and begin pedaling The console should then light up making it possible to program a workout Pedal for 10 to 20 minutes at 1 5 mph 2 4 km h or faster during a workout to charge the bat tery Afterwards the pedal action during workouts keeps the battery charged If the console still does not light contact Life Fitness Customer Service See section 6 5 titled How to Obtain Product Service for
22. daling speed ENTERING AGE When prompted by the MESSAGE CENTER to enter age use the ARROW KEYS to increase or decrease the displayed age to the correct value and press ENTER Workout programs that set a target heart rate zone first calculate the user s theoretical maxi mum heart rate by subtracting the user s age from the number 220 The programs then calcu late 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 and press ENTER SELECTING AND ADJUSTING THE RESISTANCE LEVEL When prompted by the MESSAGE CENTER use the ARROW KEYS to increase or decrease the displayed intensity level or target heart rate to the desired value and press ENTER Adjust the level as needed or desired during the workout 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 CARDIO workout is 144 This workout targets 80 percent of the maximum so the equation would be 220 40 80 144 16 Resistance level The Total Body Trainer provides a selection of 25 resistance levels The resistance is independent of speed The resistance level appears in the WORKOUT PROFILE window as rows of light
23. dio Heart Rate Hill Heart Rate Interval or Extreme Heart Rate and then press the AEROBICS MODE key 93x only Cross TRAIN REVERSE During this workout the MESSAGE CENTER displays alternating prompts to use pedal forward for five minutes and then backward for two minutes This feature varies the emphasis on dif ferent leg muscles Ten seconds after prompting the user to change pedaling direction the workout applies braking resistance that is a high resistance level that essentially forces the user to stop pedaling Once the user stops pedaling the workout resumes the normal resistance level The actual level of breaking resistance depends on the user s speed If the user is pedaling at a rate equal to or faster than 6 2 mph 10 0 km h the workout applies the maximum level of braking resistance If the user is pedal ing at a speed below 6 2 mph 10 0 km h the workout applies 92 percent of the maximum CROSS TRAIN REVERSE is a constant resistance workout However for a similar experience with a variable resistance level workout the user can start any workout except for Fat Burn Cardio Heart Rate Hill Heart Rate Interval or Extreme Heart Rate and then press the REVERSE MODE key 98x only 25 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 cert
24. erence in which case the user will be required to correct the interference at his own expense Class S Studio Professional and or commercial use CAUTION Any changes or modifications to this equipment could void the prod A uct warranty MISE EN GARDE Tout changement et toute modification de ce mat riel peut annuler la garantie du produit Any service other than cleaning or user maintenance must be performed by an authorized ser vice representative There are no user serviceable parts TABLE OF CONTENTS Section de 1 1 1 2 2 1 2 2 2 3 3 1 3 2 4 1 4 2 4 3 5 5 1 6 6 1 6 2 6 3 6 4 7 7 1 1 2 Description 2 eet bade adm eed A d de des ed gd dd red ladd dd Gin Page Getting Stamed rene se ekstase ennui dansar eee ES 5 Important Safety Instructions su asks ss sa sek sua dr rase ska ekke sele ee a SE EG 5 SEUD SN 7 Where to Place the Life Fitness Fit Stride Total Body Trainer How to Stabilize the Life Fitness Fit Stride Total Body Trainer Check for Power Fitness and Entertainment Networking The Display Console 8 Display Console Overview 8 Display Console Descriptions 8 The Accessory Tray Reading Rack 11 Heart Rate Zone Training Exercise 12 Why Heart R
25. heart rate is calculat ed at 80 percent of the theoretical maximum As with FAT BURN the user wears a chest strap throughout the CARDIO workout The higher target promotes cardiovascular improvement by placing a heavier workload on the heart muscle 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 19 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 effec
26. ing 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 military facilities the world over This same technology engineering expertise and reliability have gone into the Total Body Trainer 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 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 dendommagement N utilisez pas l appareil tant que les pi ces d fectueuses n ont pas t r par es ou remplac es Portez une attention toute particuli re aux pi ces qui s usent comme indiqu ci dessous The following preventive maintenance tips will keep your Total Body Trainer operating at peak performance e Locate the Total Body Trainer in a cool dry place e Clean the top surface of the pedals regularly 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 cross trainer Other fabrics including paper towels may scratch the surface Do no
27. le with the concept of Heart Rate Zone Training The default target heart rate is calculated as 80 percent of the theoretical maximum HRmax but the user can adjust the target rate during the workout setup All hills and valleys are percentages of HRmax The workout consists of three hills that target three heart rate goals The first hill brings the heart rate to 70 percent of HRmax The second hill increases the rate to 75 percent of HRmax The third hill matches the Target Heart Rate brining the heart rate to 80 percent of HRmax The valley always is defined as 65 percent of HRmax After a standard three minute warm up the workout progresses toward the first hill and heart rate goal Once the user reaches 70 percent of HRmax the hill continues for one minute When the minute expires the level decreases into a valley Once the user s heart rate falls to 65 percent of HRmax the valley continues for one minute Then the next hill begins with its corresponding heart rate goal After the user completes the third hill valley pair the program returns to the first hill and repeats the cycle as long as the duration allows At the end of the duration the workout goes into a cooldown phase If the heart rate goes above the theoretical maximum for more than 45 seconds the cross trainer automatically goes into pause mode The program does not proceed to a new heart rate goal until the user reaches the current goal Throughout the workout the user must wear
28. ly adjusts each workout s Cooldown level according to the individual user s performance Each time the user presses the COOLDOWN key the Cooldown duration shortens by one minute WORKOUT PROFILE WINDOW This window displays shapes made of columns of lights that represent the levels of intensity in a workout in progress The height of the column is proportional to the level of the intensity 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 9 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 the WORKOUT PROFILE window displays a 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 USE TELEMETRY STRAP If the console does not receive the signal within three minutes the workout automatically is converted to a MANUAL workout K MESSAGE CENTER This window displays step by step instructions for setting up a work out During a workout it displays statistics about the progress of the workout e Level programmed intensity level Toggles with Heart Rate Heart Rate the detected heart rate if the user is wearing the chest strap Toggles with Level If the on
29. max goal is reached the valley continues for three minutes after which the next hill begins The user s fitness level determines the number of hills and valleys encountered within the duration At the end of the duration the workout goes into a cool down phase If the heart rate goes above the the oretical maximum for more than 45 seconds the cross trainer automatically goes into pause mode The program does not proceed to a new heart rate goal until the user reaches the current goal Throughout the workout the user must wear a Polar heart rate chest strap to enable the pro gram to monitor the heart rate 80 HRmax 60 HRmax 60 HRmax Valley Valley 65 HRmax 65 HRmax 65 HRmax HEART RATE INTERVAL Workout Profile 144 BPM 144 BPM 144 BPM 117 BPM 117 BPM 117 BPM 117 BPM User Example 80 percent of theoretical maximum HRmax 40 year old 144 recommended 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 INTERVAL workout is 144 or 80 percent of the maximum so the equation would be 220 40 80 144 23 EXTREME HEART RATE WorkouT 93x ONLY This intense varied workout is designed to help more experienced users to break through fitness improvement plateaus The workout alternate
30. me 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 DISPLAY LOCK During a workout the MESSAGE CENTER alternately displays the num ber of CALORIES burned and the amount of TIME elapsed Pressing the DISPLAY LOCK key when the MESSAGE CENTER displays either statistic forces the MESSAGE CENTER to display that statistic continuously throughout the workout Pressing DISPLAY LOCK again allows the MESSAGE CENTER to resume toggling between both statistics WORKOUTS PLUS 93X only Press this key to select a customized workout designed by a fitness club trainer or staff member See Section 5 titled Optional Settings for information on designing custom workouts The following workouts may be accessed with this key e CROSS TRAIN AEROBICS e INTERVAL e CROSS TRAIN REVERSE e CASCADES e AROUND THE WORLD SPEED TRAINING e KILIMANJARO e FOOTHILLS CHANGE WORKOUT 93X only Press this key to switch to another workout while a work out is in progress COOLDOWN workouts end automatically in a Cooldown mode which lowers the intensity level Press the COOLDOWN key at any desired point during a workout to go immediately into Cooldown mode In this phase of a workout the body begins to remove lactic acid and other accumulated by products of exercise which build up in muscles during a workout and contribute to muscle soreness The console automatical
31. nal Settings press the CLEAR key repeatedly until the MESSAGE CENTER displays SELECT WORKOUT USING ARROW KEYS OR PRESS QUICK START USER LANGUAGE SELECT If enabled this option allows users to select the language by which to interact with the unit during a workout To use the option enable User Language Select see below Begin pedalling The console will display the message SELECT LANGUAGE USING ARROW KEYS The user can select from a list of available languages using any of the arrow keys Press enter when the desired language appears to select that language A workout can now be started using the selected language Selecting a language is not necessary to begin a workout Simply press the Quick Start key to start a workout or any of the program keys to begin workout programming using the default language The user may select from the following languages English German French Italian Dutch Spanish Portugese and Turkish Japanese is available if the unit is equipped with a CCD console To enable the User Language Select option enter the Optional Settings see section 5 1 Scroll forward through the options using the ENTER key or backward using the CLEAR key until LANGUAGE SEL appears Once LANGUAGE SEL appears in the Message Center press any of the UP DOWN ARROW KEYS to toggle the mode from OFF to ON 26 6 SERVICE AND TECHNICAL DATA 6 1 PREVENTIVE MAINTENANCE TIPS The Total Body Trainer is backed by the engineer
32. ncorrect or excessive use of exercise equipment Life Fitness STRONGLY recommends seeing a physician for a complete medical exam before undertaking an exercise program particularly if the user has a family history of high blood pressure or heart disease or is over the age of 45 or smokes has high cholesterol is obese or has not exercised regularly in the past year If at any time while exercising the user experiences faintness dizziness pain or shortness of breath he or she must stop immediately AN MISE EN GARDE Des probl mes de sant peuvent tre causes par une utilisa tion incorrecte ou excessive de l quipement Life Fitness conseille VIVEMENT de consulter un m decin pour subir un examen m dical complet avant de com mencer tout programme d exercice et tout particuli rement si l utilisateur a des ant c dents familiaux d hypertension ou de troubles cardiaques ou s il a plus de 45 ans s il fume s il a du cholest rol s il est ob se ou n a pas fait d exercice r guli rement depuis un an Si pendant l utilisation de l appareil l utilisateur ressent un malaise des vertiges des douleurs ou des difficult s respirer il doit cesser imm diatement 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 If this Life Fitness product does not function pr
33. nds the MESSAGE CENTER displays ENTER WEIGHT which the computer requires to calculate total calories Using the ARROW KEYS increase or decrease the displayed weight to the correct value MANUAL The MANUAL program sets an intensity level that does not change automatically While the workout is in progress increase or lower the intensity level as desired using the ARROW keys RANDOM The RANDOM program creates a terrain of hills and valleys that varies with each workout More than one million different patterns are possible Because workout levels are greater in this work out than in the HILL workout it is recommended that the RANDOM workout be set one or two levels lower than the workout level which would normally be selected in the HILL workout FAT BURN The FAT BURN workout is designed to maintain a user s heart rate at 65 percent of the theoretical maximum for optimal results Throughout the workout the user wears a chest strap 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 obtain the heart rate The console continuously monitors and displays the heart rate adjusting the intensity level to reach and maintain the target This system eliminates over and under training and maximizes the aerobic benefits of exercise by using the body s fat stores for fuel CARDIO The CARDIO workout is virtually identical to FAT BURN except the target
34. of the cross trainer and connecting the test fixture in place of the pedal lever at the crank axis Torque measurements were taken with and without the pedal lever installed on the other side of the cross trainer in order to determine the level of measured torque required to compensate for the missing pedal lever From measured torque and speed the input mechanical power and variance from displayed power were calculated At level 9 and a constant 50 RPM displayed wattage was 92 watts with a 0 6 variance from the input power measured on the test equipment At level 9 and a constant 60 RPM displayed wattage was 111 watts with a 2 2 variance from measured input power 30 7 2 LIFE FITNESS 90X Fit STRIDE TOTAL BODY TRAINER Designed use Maximum user weight Power requirements CONSOLE Type Displays Summaries Character size WORKOUTS Basic Heart rate monitor Resistance Levels Pedal speed range Drive type Accessory Tray and reading rack Color PHYSICAL DIMENSIONS SHIPPING DIMENSIONS Light Commercial 350 pounds 160 kilograms None Message Center with arrow keys Elapsed time speed level calories heart rate and distance Total elapsed time of workout total calories burned total distance 0 54 inches 1 4 centimeters Manual Random Hill Cross train Aerobics Cross train Reverse Fat Burn Cardio Quick Start Polar telemetry heart rate monitoring system optional in U S A standard inte
35. olding the handles Then let go of the handles Without optional networking press START or begin pedaling to activate the console The MESSAGE CENTER displays SELECT WORKOUT USING ARROW KEYS OR PRESS QUICK START If it displays a different message press the CLEAR key twice in rapid succession With optional networking kit installed 93X only press START or begin pedaling to activate the console The MESSAGE CENTER displays SELECT WORKOUT USING ARROW KEYS OR ENTER ID USING ENTER KEY Either select a workout as described below or log on to the networked exercise database and then select a workout To log onto the network use the ARROW keys to scroll in the user ID number SELECTING AND USING Quick START QUICK START is the fastest way to begin exercising and bypasses the steps of selecting a spe cific workout program At the MESSAGE CENTER prompt to select a workout press the QUICK START key The workout begins at an intensity level that remains the same unless manually changed After 12 seconds the MESSAGE CENTER displays a prompt to enter weight which the computer requires to calculate total calories 15 SELECTING A WORKOUT For MANUAL FAT BURN CARDIO RANDOM HILL HEART RATE HILL 93X only HEART RATE INTERVAL 93X only and EXTREME HEART RATE 93X only When prompted to select a workout use the ARROW KEYS to scroll through the workout names as they appear in the MESSAGE CENTER When the desired workout appears press
36. operly after it has been dropped damaged or even partially immersed in water contact Life Fitness Customer Support Services for assis tance e Always follow the console instructions for proper operation e Close supervision is necessary when used by children invalids or disabled persons e Do not use this product outdoors near swimming pools or in areas of high humidity e Never operate a Life Fitness product with the air openings blocked Keep air openings free of lint hair or any obstructing material Never insert objects into any opening in this product If an object should drop inside careful ly retrieve it If the item cannot be reached contact Life Fitness Customer Support Services 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 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 e Keep all loose clothing shoelaces and towels away from moving parts e Do not use this product in bare feet e Do not tip the unit on its side during operation Keep the area around the Life Fitness product clear of any obstructions including walls and furniture Ensure that there is at least one foot of clearance in front of the Total Body Trainer e Use caution when mounting or dismounting the Total Body Trainer Use the stationary han dle
37. out 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 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 Six PRE SET WoRKOUTS 93x ONLY AROUND THE WORLD CASCADES FOOTHILLS INTERVAL KILIMANJARO and SPEED TRAINING are variations of the HILL workout These workouts cannot be changed on the fly AROUND THE WORLD is an interval training workout in which the hills resemble scenes of various geographical areas CASCADES is a two peak workout in which intensity levels gradually increase and decrease FOOTHILLS is a rolling hill workout with low intensity levels INTERVAL is a Hill workout in which intensity levels rise and fall The higher levels gradually incline toward a peak and then gradually decline KILIMANJARO is a Hill workout in which the intensity levels gradually incline toward one ulti mate peak and then gradually decline SPEED TRAINING is a Hill workout in which the intensity level alternates between high and low levels very quickly to simulate a typical speed training workout 21 HEART RATE HILL 93x ONLY This program combines the standard HILL workout profi
38. rnationally Polar heart rate chest strap optional 25 speed independent 1 5 mph 14 3 mph 2 4 km h 23 0 km h Belt alternator Optional Silver with gray accents Length 83 5 inches 212 centimeters Width 42 inches 107 centimeters Height 63 inches 160 centimeters Weight 286 pounds 130 kilograms Length 85 75 inches 217 8 centimeters Width 29 75 inches 75 6 centimeters Height 50 75 inches 128 9 centimeters Weight 390 pounds 176 9 kilograms For EN 957 9 class A accuracy testing input mechanical power was measured by connecting a cross trainer to a fixture consisting of a motor and gear box with an attached torque transducer amplifier and readout display Testing was done by removing the pedal lever from one side of the cross trainer and connecting the test fixture in place of the pedal lever at the crank axis Torque measurements were taken with and without the pedal lever installed on the other side of the cross trainer in order to determine the level of measured torque required to compensate for the missing pedal lever From measured torque and speed the input mechanical power and variance from displayed power were calculated At level 9 and a constant 50 RPM displayed wattage was 92 watts with a 0 6 variance from the input power measured on the test equipment At level 9 and a constant 60 RPM displayed wattage was 111 watts with a 2 2 variance from measured input power 31 AT BUILT TO LEAD
39. s arranged in columns Selecting a low intensity level at first is recommended As physical conditioning improves the levels can increase 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 chest strap it uses this data to adjust the resistance Manually raising the rate increases the intensity of the cardiovascular exercise SELECTING A WORKOUT Mope 93X ONLY Two workout mode options on the Total Body Trainer feature alternate ways to vary workouts Aerobics Mode This workout mode simulates the experience of working out with a trainer Throughout the workout the MESSAGE CENTER displays prompts to vary the workload and emphasize different muscle groups such as upper and lower body This feature can be used with any workout except for the Fat Burn Cardio Heart Rate Hill Heart Rate Interval or Extreme Heart Rate workouts To select it press AEROBICS MODE key e Reverse Mode This workout mode continuously alternates five minutes of forward motion with two minutes of reverse motion to exercise different leg muscles This feature can be used with can be used with any workout except for the Fat Burn Cardio Heart Rate Hill Heart Rate Interval or Extreme Heart Rate workouts To select it press the R
40. s between two target heart rates as quickly as possi ble The effect is similar to that of running sprints The user must wear a Polar chest strap through out the workout When setting up the workout the user enters a target heart rate After a standard three minute warm up the intensity increases until the user reaches the target heart rate goal of 85 percent of the theoretical maximum HRmax That target rate is maintained for a stabilizing period Then the intensity decreases When the heart rate falls to the 65 percent of HRmax goal it is maintained there for a stabilizing period The program repeats the alternating of intensity levels continuing this pattern throughout the duration The program does not proceed to a new heart rate goal until the user reaches the current goal 85 HRmax 85 HRmax 85 HRmax Stabilizing Period Stabilizing Period Stabilizing Period Warm up Cool Down 65 HRmax 65 HRmax EXTREME HEART RATE Workout Profile 153 BPM 153 BPM 153 BPM Stabilizing Period Stabilizing Period Stabilizing Period gt gt gt 118 BPM 118 BPM 118 BPM 118 BPM User Example 85 percent of theoretical maximum HRmax 40 year old 153 recommended BPM 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 HRmax For example a 40 year old
41. s quickly as possible The effect is similar to that of running sprints The user must wear a heart rate chest strap CROSS TRAIN AEROBICS accessible via the WORKOUTS PLUS key on the 93X simulates the experience of working with a personal trainer The MESSAGE CENTER displays prompts at different times to emphasize pushing pulling total body lower body speed changes and for ward reverse motion This versatile workout promotes maximum cross training benefits CROSS TRAIN REVERSE accessible via the WORKOUTS PLUS key on the 93X continuously alternates five minutes of forward motion with two minutes of backward motion to cross train different muscle groups HILL is an interval training workout combining hills and valleys of different intensity levels which is proven to provide effective time efficient cardiovascular results The following workouts available on the 93X model are accessed by pressing the 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 HEART RATE HILL workout is 144 This workout targets 80 percent of the maximum so the equation would be 220 40 80 144 14 WORKOUTS PLUS key ad AROUND THE WORLD is an interval training workout in which the hills resemble scenes of various geographical areas
42. t use ammonia chlorine or acid based cleaners e Long fingernails may damage or scratch the surface of the console use the pad of the fin ger to press the selection buttons on the console 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 27 6 2 PREVENTIVE MAINTENANCE SCHEDULE Follow the schedule below to ensure proper operation of the p ITEM WEEKLY MONTHLY rame cm roduct BI ANNUALLY ANNUALLY EEE 6 3 TROUBLESHOOTING THE POLAR HEART RATE CHEST STRAP Malfunction e Probable Cause Corrective Action Belt transmitter electrodes are not wet enough to pick up accurate heart rate readings Heart rate reading is erratic or absent entirely Belt transmitter electrodes are not laying flat against the skin Wet the belt transmitter elec trodes see section 3 2 Ensure the belt transmitter elec trodes are laying flat against the skin see section 3 2 Belt transmitter needs cleaning Wash the belt transmitter with mild soap and water Belt transmitter is not within 3 feet one meter of the heart rate receiver Chest strap battery is depleted Electromagnetic interference from television sets and or antennas A
43. tiveness To do so wear the chest strap Note that the MES SAGE CENTER does not display a request for a heart rate measurement during a HILL workout 1 Warm up is a phase of low gradually rising resistance which brings the heart rate into the lower end of the target zone and increases respiration and blood flow to working muscles 2 Plateau increases the intensity slightly and keeps it steady to bring the heart rate to the low end of the target zone Check the heart rate at the end of this phase 3 Interval Training is a series of increasingly steeper hills alternating with valleys or periods of recovery The heart rate should rise to the high end of the target zone Check the heart rate at the end of this phase 4 Cool down is a low intensity phase that allows the body to begin removing lactic acid and other exercise by products which build up in muscles and contribute to soreness TERRAIN HILLS AND VALLEYS WARM UP PLATEAU INTERVAL TRAINING COOL DOWN FIRST HR SECOND HR CHECK POINT CHECK POINT 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 work out is made up of 20 intervals so the duration of each interval is equal to the duration of the entire workout divided by 20 10 to 19 minutes The interval durations initially are set at 30 seconds for a 10 minute work
44. user s rec ommended THR for the EXTREME HEART RATE WORKOUT is 153 The workout program targets a standard 85 per cent of the maximum so the equation would be 220 40 85 153 24 CROSS TRAIN AEROBICS During this workout the MESSAGE CENTER displays prompts to emphasize different muscle groups To emphasize upper body muscles the MESSAGE CENTER displays prompts to focus on pushing and pulling the moving arms at various times To emphasize lower body muscles MESSAGE CENTER displays prompts to rest the hands on the stationary handlebar thus forc ing the legs to do all the work The program also alternates between forward and reverse motion as well as different speeds Ten seconds after prompting the user to change pedaling direction the workout applies braking resistance that is a high resistance level that essentially forces the user to stop pedaling Once the user stops pedaling the workout resumes the normal resistance level The actual level of breaking resistance depends on the user s speed If the user is pedaling at a rate equal to or faster than 6 2 mph 10 0 km h the workout applies the maximum level of braking resistance If the user is pedal ing at a speed below 6 2 mph 10 0 km h the workout applies 92 percent of the maximum CROSS TRAIN AEROBICS is a constant resistance workout However for a similar experience with a variable resistance level workout the user can start any workout except for Fat Burn Car
45. ut FAT BURN Select FAT BURN Enter weight Enter time Enter age Accept THR Begin workout CARDIO Select CARDIO Enter weight Enter time Enter age Accept THR Begin workout HEART RATE HILL 93X only Select HEART RATE HILL Enter weight Enter time Enter age Accept THR Begin workout HEART RATE INTERVAL 93X only Select HEART RATE INTERVAL Enter weight Enter time Enter age Accept THR Begin workout EXTREME HEART RATE 93X only Select EXTREME HEART RATE Enter weight Enter time Enter age Accept THR Begin workout CROSS TRAIN AEROBICS On 93X press WORK OUTS PLUS repeat edly until X TRAIN AEROBICS appears on 90X use ARROW keys to select X TRAIN AEROBICS press ENTER Enter weight Enter time Select level Begin workout On 93X press WORK OUTS PLUS repeat edly until X TRAIN REVERSE appears on 90X use ARROW keys to select X TRAIN REVERSE press ENTER Enter weight Enter time Select level Begin workout HILL Select HILL Enter weight Enter time Select level Begin workout AROUND THE WORLD 93X only Press WORKOUTS PLUS repeatedly until AROUND THE WORLD Appears press ENTER Enter weight Enter time Select level Begin workout CASCADES 93X only Press WORKOUTS PLUS repeatedly until CASCADES appears press ENTER Enter weight Enter time Select level Begin workout This workout requires the user to wear the telemetry chest strap
46. ut mode that alternates five minutes of forward motion with two minutes of reverse motion It can be used with any work out except for Fat Burn Cardio Heart Rate Hill Heart Rate Interval or Extreme Heart Rate N PAUSE Press this key to pause the current workout Continue the workout by pressing the PAUSE key again For more information see the topic titled Pausing a Workout in Section 4 2 titled Using the Workouts For more information about Aerobics Mode and Reverse Mode see the topic Using the Two Workout Modes in Section 4 2 titled the Using the Workouts 10 2 3 THE ACCESSORY TRAY READING RACK The accessory tray A which is mounted near the base of the console provides storage for items such as water bottles personal stereos and cell phones Additionally an integrated reading rack B for supporting a book or magazine is located at the base of the upper panel of the console The tray is standard on the 93X model and optional on the 90X model To order it call Life Fitness Customer Support Services See Section 6 4 titled How to Obtain Product Service 11 3 HEART RATE ZONE TRAINING EXERCISE 3 1 WHY HEART RATE ZONE TRAINING EXERCISE Research shows that maintaining a specific heart rate while exercising is the optimal way to monitor the intensity of a workout and to achieve maximum results That is the idea behind the Life Fitness heart rate zone training approach to exercise Zone training identifies an exer
47. uvez pas l atteindre consultez le service apr s vente de Life Fitness Ne placez jamais de liquides d aucune sorte directement sur l appareil sauf si vous dis posez d un support ou d un plateau pour accessoires Il est recommand d utiliser des con teneurs munis d un couvercle e 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 laches les lacets et les serviettes l cart des pi ces en mouvement e N utilisez pas cet appareil sans chaussures Ne faites pas basculer l appareil sur le c t tandis qu il fonctionne e 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 Total Body Trainer e 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 1 2 SETUP Read the Operation Manual before setting up the Total Body Trainer WHERE TO PLACE THE TOTAL BODY TRAINER Following all safety instructions in Section 1 1 move the Cross trainer to the location in which it will be used See Section 7 title
48. y windows on the Total Body Trainer 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 USING ARROW KEYS OR PRESS QUICK START If no key is pressed for 15 seconds and the user stops pedaling the console shuts down again NOTE The AutoStart feature also activates the console when the user steps on the pedals and begins pedaling ENTER Press this key after entering each value such as weight or workout time when prompted by console display messages ARROW keys Use the UP and DOWN ARROW keys to change workout parameters displayed on the console such as length of workout weight age target heart rate and intensity level Pressing these keys during a FAT BURN CARDIO HEART RATE HILL HEART RATE INTERVAL or EXTREME HEART RATE workout increases or decreases the target heart rate 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 to change the intensity level CLEAR When programming a workout press this key to clear incorrect data such as weight or age before pressing the ENTER key Pressing CLEAR during a workout stops it immediately at which point the MESSAGE CENTER displays a summary of the workout including total ti
Download Pdf Manuals
Related Search