Owners Manual
Contents
1. r V ft et F Ls d E TI 5 1 Preventive MaintenanceTips The Life Fitness Cross Trainer is backed by the engineering excellence of Life Fitness and is one of the most rugged and trouble free pieces of exercise equipment on the market today Commercial Life Fitness products are among the most popular equipment regularly usii6u3 standing up to marathon use 18 hours a day 7 days a week in health clubs colleges and military facilities the world over This same technology engineering expertise and reliability has gone into the Life Fitness Cross Trainer Here are some preventive maintenance tips that will keep your Life Fitness Cross Trainer operating at peak performance Locate the Life Fitness Cross Trainer in a cool dry place Clean the top surface of the pedals regularly Keep the display console free of fingerprints and salt build up caused by sweat Use a 100 cotton cloth lightly moistened with water and mild liquid detergent to clean the Cross Trainer Other fabrics including paper towels may scratch the surface Long fingernails may damage or scratch the surface of the console use the pad of your finger to press the selection buttons on the console Clean the housing and arms thoroughly on a regular basis Check the belt tensions Clean the debris from the two roller rails to allow smooth movement of the rollers NOTE When cleaning the exterior of the unit a non abrasive cleanser and soft cot2. 72723 on it Corporate Headquarters 847 288 3300 FAX 847 288 3703 10601 West Belmont Avenue Franklin Park Illinois 60131 U S A ysijbuy 800 735 3867 Toll free within the U S and Canada Life Fitness Asia Pacific Ltd 12th Floor Tower 1 The Gateway 25 Canton Road Tsimshatsul Kowloon HONG KONG Telephone 852 2575 6262 FAX 852 2575 6001 Life Fitness Atlantic BV Atlantic Headquarters Columbusstraat 25 3165 AC Rotterdam NETHERLANDS Telephone 31 10 294 5011 FAX 31 10 294 5029 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 Benelux NV Lambrechtshoekenlaan 309 311 B 2170 Antwerpen Merksem BELGIUM Telephone 32 3 644 4488 FAX 32 3 644 2480 Life Fitness Europe GmbH Siemensstrasse 3 85716 Unterschleissheim GERMANY Telephone 49 89 31 77 51 0 FAX 49 89 31 77 51 99 M051 00K20 A097 3 98 International Offices Life Fitness Italia S R L Via Elvas 92 39042 Bressanone BZ ITALY Telephone 39 472 835 470 FAX 39 472 833 150 Life Fitness Latin America 10601 West Belmont Avenue Franklin Park Illinois 60131 U S A Telephone 847 288 3675 FAX 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 JUL JJ U u u Before using this product it is essential that you read this ENTIRE operatio
3. 2 Press the CLEAR PAUSE key twice 3 All LEDs and 14 segment displays will be illuminated This is called diagnostic state 1 There are 12 distinct diagnostic states and the maximum program time settings reside in Diagnostic State 5 Each time you press the ENTER key you will advance one diagnostic state Continue to advance to Diagnostic State 5 4 When you reach Diagnostic State 5 the current DURATION setting will be displayed The default maximum program time is 60 minutes 5 Use the WE key to decrease the DURATION or the key to increase the DURATION 6 To exit the diagnostic states press the CLEAR PAUSE key repeatedly until the Press Start to Begin message appears on the display message center English Metric Conversion The factory default setting for the display console measurements is set based upon the language used for the display console overlay If you believe the setting is incorrect or if you wish to change the ENGLISH METRIC setting you will need to complete the following When you reach Diagnostic State 7 see above the Data Entry window will display ENGLISH UNITS to designate English units To change the default to metric measurement press the 5 key and the system will toggle from English to metric units and display METRIC UNITS You may also use the key to enable METRIC UNITS and the key to enable ENGLISH UNITS ysijbuz METS option enable disable The factory default is set wi
4. 2 AMP circuit Fat Burn Cardio Hill Random Manual Cross Train Aerobics and Cross Train Reverse Elapsed time speed RPM effort level heart rate calories burned per hour total calories burned distance Watts METS Optional Patented Lifepulse digital heart rate sensors and Polar Telemetry Heart Rate Monitoring System optional heart rate chest strap required Medium gray with red and black accents Fitness Network adaptable 76 inches 193 cm 28 5 inches 72 cm 70 inches 178 cm 340 pounds 155 kg 81 inches 206 cm 29 5 inches 75 cm 50 inches 127 420 pounds 191 kg Ne A UI 5 5 Life Fitness 9500 Lower Body System Specifications Designed use Commercial Maximum user weight 350 pounds 159 kilograms Power requirements 120 volt 2 AMP circuit Programs Quick Start Fat Burn Cardio Manual Random Hill Cross Train Aerobics and Cross Train Reverse Console displays Elapsed time speed RPM effort level heart rate calories burned per hour total calories burned distance Watts METS Optional Heart rate monitoring system Polar Telemetry Heart Rate Monitoring System optional heart rate chest strap required Color Medium gray with red and black accents Connectivity Fitness Network adaptable PHYSICAL DIMENSIONS Length 76 inches 193 cm Width 29 inches 74 cm Height 68 inches 173 cm Weight 335 pounds 152 kg SHIPPING DIMENSIONS Length 81 inches 206 cm Width 29 5 in
5. consist of the following START ENTER This key is used to enter the data displayed in the message center to begin an exercise program to restart a program after pausing or to release the brake after pressing the Stop Button This key will also toggle between the Cardio and Fat burn programs THE ARROW KEYS Use these keys to select all of your workout program parameters including length of workout weight age target heart rate and resistance level You can also increase or decrease the resistance level or change your target heart rate if your are in the Fat Burn or Cardio programs at any time by pressing either key o 9 NUMBER KEYS Use these keys to enter the weight age workout time resistance level and Heart Rate data You may also enter a different resistance level than the current level and a different target heart rate for the Fat Burn and Cardio programs CLEAR PAUSE Press this key once to clear incorrect data before pressing the ENTER key Press it once during a program to pause the program Pressing it twice in Succession during a program ends the workout and shows you a summary of the workout total time elapsed total calories and distance traveled Then pressing it a third time clears the current program and prompts you to enter a new program ysi Bug DISPLAY LOCK This button allows you to freeze the message center display on one set of feedback information total calories calories
6. high blood pressure or heart disease are over the age of 45 or if you smoke have high cholesterol are obese or have not exercised regularly in the past year If at any time while exercising you feel faint dizzy pain or shortness of breath stop immediately 1 2 Setup Electrical Requirements The Life Fitness Cross Trainer is intended for use on a normal 120 volt electrical circuit in the U S and Canada Consult the chart for electrical requirements outside the U S and Canada The Cross Trainer may be daisy chained with up to ten units from one 15 AMP dedicated line Grounding Instructions ysi Bug LOCATION United Kingdom Fed l Rep of Germany The Netherlands Italy Chile Belgium Korea Argentina France Latin America Spain Japan Australia U S Canada VOLTAGE Hz 100 200 50 60 240 250 a The Life Fitness Cross Trainer must be properly grounded Proper grounding provides a path of least resistance for the electric current which reduces the risk of shock to anyone touching or using the equipment should it malfunction Each unit is equipped with an electrical cord which includes an equipment grounding conductor and a grounding plug The plug must be inserted into an outlet that has been properly installed and grounded in accordance with all local codes and ordinances A risk of electrical shock may result from improper connection of the equipment grounding conductor Check wi
7. hour distance Watts or METS optional To unlock the display simply push the Display Lock key again QUICK START Lets you get started right away with minimal console input AEROBICS MODE This button allows you to transform the Hill Random or Manual programs into a Cross Training workout prompting you to try pushing pulling total body lower body speed changes and forward reverse motion REVERSE MODE This button allows you to transform the Hill Random or Manual programs into a Cross Training workout prompting you to work out forward and backward to exercise different muscle groups V Program Profile Window Program Profile Window Displays a matrix of lights showing the present position and upcoming terrain The higher the column of lights the greater the resistance The left most column of lights represents your current position The remaining columns show the upcoming terrain As the workout progresses the lights move across the screen from right to left In the Fat Burn and Cardio programs a heart shape IB will be displayed in the window when you are required to grasp the Lifepulse sensors if so equipped If you are wearing the optional heart rate chest strap the Cross Trainer will continously monitor your heart rate Ps a S R Stop Button STOP BUTTON Pressing this button will immediately apply a brake to assist in stopping the motion of the Cross Trainer The Brake will remain on until th
8. program you will be asked to enter the desired workout time in minutes Use the numeric keypad to input a number from 1 to 60 minutes or the maximum time preprogrammed on the unit and press ENTER Once you have selected the duration of the Hill program the program will begin Just choose an resistance level between 1 easiest and 20 hardest Begin your workout The Hill program offers the ideal configuration for interval training periods of intense aerobic activity hills separated by regular intervals of lower intensity exercise valleys Interval training programs have been scientifically demonstrated to yield greater cardiorespiratory improvements than steady pace training Not only does the Hill program offer the challenge of alternating periods of high and low intensity but the levels of intensity become progressively more difficult during the course of the program Because you have the option of working out in a Hill program for 1 to 60 minutes and because the Hill program is composed of four distinct phases the program must be structured differently to accommodate the entire array of program durations Longer workouts add more hills TERRAIN HILLS AND VALLEYS FIRST HR SECOND HR CHECK POINT CHECK POINT Each Hill program session comprises the following phases 1 Warm up 2 Plateau 3 Interval Training and 4 Cool down 0M MMM Warm up Gradually brings your heart rate into the lower portion of your targe
9. your workout A cnoss rRAIN AEROBICS This program makes the most of the Life Fitness Cross Trainer s total body workout As you exercise the computer console prompts you to vary the workout For an upper body workout that works all the muscles in the arms you will be directed to push and pull the handlebar arms if so equipped at various times The console will also vary the workout between total body and lower body only workouts during which you ll rest your arms on the side rails To maximize your lower body workout forward and reverse motions and speeds are alternated working all the muscles in the legs in a variety of conditions in one exercise session CROSS TRAIN REVERSE To vary the Cross Trainer exercise and to maximize the lower body workout the Cross Train Reverse program prompts you to use a forward motion followed by a backward motion interval for a cross training workout of different muscle groups This program makes the most of the Life Fitness Cross Trainer s forward and reverse feature As you exercise the computer console prompts you to vary the workout Both of these programs are constant resistance programs However the same programs are also available as variable resistance programs by selecting the Hill or Random program first Then after you start the workout press the Aerobics Mode or Reverse Mode button on the console and benefit from an even more varied workout AN _ T s
10. 3 aul 1 ug SO O 6 ie 56 NIVHI SSONO NIVS SSONO Im mm TWANVW olduvo JUNOD liO e35 JeINnDDe JO leuogdo uo 12 s ult Boid WelBOld LYVLS MOIND Sul YIINI LYVLS MDINO m lt UBI A lt LUVLS y 461 M 4 ud LaVIS O The Programs Step by Step 4 2 Program Descriptions Eic START Press the Quick Start Button Enter your weight or press Quick Start again to enter the default weight of 150 Ibs 68 Kg Enter a number between 1 and 20 on the keypad or press the arrow keys to choose the starting level of resistance for the workout The Quick Start feature allows you to quickly get into a workout with a minimum of keystrokes It starts the Manual program with the maximum allowable workout duration To Begin a Life Fitness Cross Trainer Workout Use the following steps to begin any of the Cross Trainer programs i Press the START ENTER key Enter your weight and press ENTER Select a workout program by pressing the f keys until the program you want appears in the message center and then press ENTER or wait 10 seconds and your selection will be automatically entered Enter additional program specific information see individual program descriptions Begin your workout REMEMBER YOU CAN CHANGE RESISTANCE LEVELS AT ANY TIME DURING YOUR WORKOUT BY SIMPLY USING THE ARROWS KEYS OR KEYING IN A NEW LEVEL
11. ON THE KEYPAD Except in the Fat Burn and Cardio programs in which you may change your target heart rate and the system will monitor your heart rate and adjust the resistance level for you Fat Burn and Cardio Programs Begin a Cross Trainer workout See beginning of this section The message center will prompt you to enter a workout duration of 1 to 60 minutes or the maximum time pre programmed on the unit Key in the duration you want the workout to last and press ENTER Enter your age using the numeric keypad to receive your computed target heart rate Press ENTER to accept the calculated target or input your own target heart rate using the number keypad and press ENTER Begin your workout The Fat Burn and Cardio heart rate management programs work by adjusting the resistance of the Life Fitness Cross Trainer in response to your heart rate These two programs use the technology of the Lifepulse digital sensors or the optional Heart Rate Chest Strap to monitor your heart rate and automatically adjust the work load to maintain your target heart rate The end result is a perfect workout every time eliminating under and over training In the Fat Burn and Cardio programs a heart shape Y will be displayed in the window when you are required to grasp the Lifepulse sensors if so equipped If you are wearing the optional Heart Rate Chest Strap the on board computer will continously monitor your heart rate If you do n
12. ber of the unit which is located on the serial number plate above the power entry area of the product Step 3 Contact the nearest Life Fitness Customer Support Services group Toll free within the U S and Canada Telephone 800 351 3737 Telephone 847 451 0036 FAX 847 288 3702 For Product Service Internationally Life Fitness Europo GmbH Telephone 49 89 317751 66 FAX 49 89 317751 38 Life Fitness UK Ltd Telephone 44 1 353 665507 FAX 44 1 353 666018 Life Fitness Benelux Telephone 32 3 644 4488 FAX 32 3 644 2480 Life Fitness Italia S R L Telephone 39 472 835470 FAX 39 472 833150 Please have the serial number of the product and the problem or symptom ready for the Customer Support Services specialist who will be assisting you This information is necessary Life Fitness Austria Vertriebs GmbH Telephone 43 1 61 57198 FAX 43 1 61 57198 20 Life Fitness Asia Pacific Ltd Telephone 852 2575 6262 FAX 852 2575 6001 Life Fitness Latin America Telephone 847 451 0036 FAX 847 288 3702 for us to help solve any problems you may be having 5 4 Life Fitness 9500HR Total Body System Specifications Designed use Maximum user weight Power requirements Programs Console displays Heart rate monitoring system Color Connectivity PHYSICAL DIMENSIONS Length Width Height Weight SHIPPING DIMENSIONS Length Width Height Weight Commercial 350 pounds 159 kilograms 120 volt
13. ches 75 cm Height 50 inches 127 cm Weight 420 pounds 177 kg
14. daba S 17 The Programs Step By Step Program DeSChblons 0 67 sbtatanut avai E akun R 19 Quick Start To Begin Any Life Fitness Cross Trainer Workout Fat Burn Cardio Manual Random Hill Cross Train Aerobics Cross Train Reverse Service And Technical Data 25 Preventive Maintenance TipS 25 How to Solve Basic Operating Problems 26 How to Obtain Product Service 27 Life Fitness 9500HR Total Body System Specifications 28 Life Fitness 9500 Lower Body System Specifications 29 registered trademarks and Heart Rate Zone Training Lifespring and RELY ON IT are trademarks of Brunswick Corporation Polar is a registered trademark of Polar Any use of these trademarks without the express written consent of Life Fitness or the corresponding companies is forbidden 0R usii6u3a_ This Operation Manual describes the functions of the following products Life Fitness Cross Trainers 9500 Lower Body System 9500HR Total Body System See Specifications page in this manual for product specific features Dear Valued Customer Congratulations and thank you for purchasing the Life Fitness Cross Trainer the most versatile and effective piece of cardiovascular equipment ever developed It is the culmination of over 20 years of research innovation and engineer
15. e START ENTER button is pressed The Stop button may be used to assist in reversing the direction and or to stabilize the pedals during mounting and dismounting the Cross Trainer j i Mma AY Oe la ZU A rA TL 3 1 Why Heart Rate Zone Training Research shows that exercising within a specific heart rate is the optimal way to monitor your exercise intensity and achieve maximum results That is the idea behind the Life Fitness Heart Rate Zone Training approach to exercise ysi Bug Zone Training takes the guesswork out of working out by identifying specific ranges or zones in which you should maintain your heart rate to achieve maximum exercise results according to your goals In short Zone Training all but eliminates under training and over training by allowing you to target your heart rate to individual fitness objectives For instance if the primary goal is to burn fat you should exercise at a level between 60 and 75 of your theoretical maximum heart ratet If you wish to improve your cardiovascular condition you should work out at 75 to 85 of your theoretical maximum heart rate HEART RATE oo 25 j0 35 40 45 SO BS GO G6 AGE The Life Fitness Cross Trainer offers two exclusive programs designed to take full advantage of the benefits of Heart Rate Zone Training Fat Burn and Cardio You can vary the focus of the exercise activities by switching between the Fat Burn and Cardio programs at a
16. ects into any opening in your Life Fitness Cross Trainer If an object should drop inside turn off the power and carefully retrieve it if you cannot reach the item contact Life Fitness Customer Support Services Never place liquids of any type directly on the unit except in an accessory tray or holder Containers with lids are recommended Do not use the Life Fitness Cross Trainer outdoors near swimming pools or in areas of high humidity Do not use the Life Fitness Cross Trainer in areas where aerosol spray products are being used or where oxygen is being administered Such substances increase the danger of combustion and explosion Keep all loose clothing shoelaces and towels away from the Cross Trainer pedals and moving arms Keep the area around your Life Fitness Cross Trainer clear of any obstructions including walls and furniture Always be careful and exercise caution when mounting or dismounting your Life Fitness Cross Trainer Use the handlebars whenever additional stability is required Wear shoes with rubber or high traction soles Do not use shoes with heels leather soles cleats or spikes Do not use the trainer in your bare feet Do not tip the Life Fitness Cross Trainer on its side during operation SAVE THESE INSTRUCTIONS FOR FUTURE REFERENCE Life Fitness STRONGLY recommends that if you are undertaking an exercise program please see your physician for a complete medical exam particularly if you have a family history of
17. erview The Life Fitness Cross Trainer display console is easy to use and it allows you to monitor your progress as you work out The on board computer lets you tailor your workouts to your individual fitness capabilities and goals while providing a unique means of measuring your fitness improvement from one workout to the next CALORIES DISTANCE CAL HOUR WATTS SPEED RPM WHEART RATE CAUTION CONSULT A PHYSICIAN BEFORE USING THIS EQUIPMENT STOP EXERCISING IF YOU FEEL PAIN FAINT DIZZY OZ SHORT OF BREATH ATTENTION CONSULTEZ UN MEDECIN AVANT D UTILISER CET APPAREIL LIFE FITNESS USA 800 735 3847 s SI VOUS LIFE FITNESS ATLANTIC 31 10 204 50 11 SOUFFLE 2 2 Display Console Descriptions Message Center MESSAGE CENTER Provides all the instructions for programming the Life Fitness Cross Trainer In addition it displays elapsed time soeed RPM resistance level or heart rate total calories burned calories burned per hour distance traveled Watts and METS optional Total calories burned calories burned per hour distance traveled Watts and METS optional are alternately displayed every 5 seconds The alternating display can be locked on any one value by depressing the Display Lock key Data Entry Zone The Data Entry Zone allows you to enter information required to set up a workout or alter the current exercise program This group of buttons or keys
18. heck Point Your heart rate should be between 70 and 75 of the theoretical maximum heart rate for your age category For Cardio 4 First Heart Rate Check Point Your heart rate should be between 75 and 80 of the theoretical maximum for your age category Second Heart Rate Check Point Your heart rate should be between 80 and 85 of the theoretical maximum for your age category Be sure to check your heart rate near the end of the plateau and interval training periods using the Lifepulse Sensors if so equipped if not wearing an optional Zone Trainer chest strap see the Terrain Hills and Valleys chart on the previous page You should always take your heart rate at the time indicated to make sure you are staying within your target heart rate zone Note When wearing an optional Heart Rate Chest Strap the Life Fitness Cross Trainer does the work for you by constantly updating the onboard computer with your current heart rate status ysijbuy Cross Train Aerobics and Cross Train Reverse Programs Begin a Cross Trainer workout See beginning of this section After selecting a Cross Train Aerobic or Cross Train Reverse workout you will be asked to enter a desired workout time in minutes Use the numeric keypad to input a number from 1 to 60 minutes or the maximum time pre programmed on the unit and press ENTER You will be prompted to enter a resistance level between 1 easiest and 20 hardest Begin
19. ing designed to deliver an efficient product with the reliability for which Life Fitness is known The Life Fitness Cross Trainer delivers a total body workout better than any fitness equipment available It works more muscles in less time for efficient fat burning Plus it is ergonomically designed for comfort with virtually zero impact to ankles knees hips and lower back Like other Life Fitness products our Cross Trainer helps make exercise motivating and efficient The user friendly console displays a host of visual feedback with easy to follow prompts Augie Nieto and instructions President Life Fitness The Cross Trainer s smooth fluid movement makes it perfect for all types of users and fitness levels Plus the exclusive Heart Rate Zone Training program helps take all the guesswork out of exercise The patented state of the art Lifepulse digital heart rate sensors and telemetry heart rate monitoring make the Cardio and Fat Burn programs the most effective workouts offered on any aerobic trainer We understand that a reliable product is just as important as one that is effective That is why we do not just test our products we punish them We put them through their paces at top resistance levels 24 hours a day seven days a week often for twice the warranty period It s the reason we were the first domestic fitness manufacturer with ISO 9001 Certification the international symbol for quality workmanship If you ha
20. n manual and ALL installation instructions It will help you set up the Cross Trainer quickly and instruct your members on how to use it correctly and safely FCC Warning Possible Radio Television Interference NOTE This equipment has been tested and found to comply with Part 15 of the FCC rules These limits are designed to provide reasonable protection against harmful interference in a residential installation Any changes or modifications not expressly approved by the party responsible for compliance could void the user s authority to operate the equipment This equipment generates uses and can radiate radio frequency energy and if not installed and used in accordance with the instructions may cause harmful interference to radio communications However there is no guarantee that the interference will not occur in a particular installation If this equipment does cause harmful interference to radio or television reception which can be determined by turning the equipment off and on you are encouraged to try to correct the interference by one or more of the following measures Reorient or relocate the receiving antenna Increase the space between the equipment Plug the equipment into two electrical outlets located on separate circuits Consult an exercise equipment dealer or an experienced radio TV technician for help Class S Studio Professional and or commercial use You are cautioned that any changes or modificati
21. ndicate when the value is set at the default PAUSE TIME 1 Pressing the CLEAR PAUSE key repeatedly will exit you out of the diagnostic states Pressing the ENTER key will advance you to Diagnostic State 12 TELEMETRY option enable disable This diagnostic state allows you to enable the Polar compatible heart rate telemetry function allowing the Cross Trainer to receive the heart rate signal from a Polar compatible heart rate chest strap The factory default setting for this option is enabled To change this setting enter Diagnostic State 6 follow the instruction for Maximum Program Time to enter the diagnostic states The Message Center will display TELEMETRY ON To change the default to OFF press the 5 key and the system will toggle between OFF and ON You may also use the key to change the setting to OFF and the key to change the setting to ON The ENTER key LED will indicate when the value is set at the default TELEMETRY ON Pressing the CLEAR PAUSE key repeatedly will exit you out of the diagnostic states Pressing the ENTER key will advance you to Diagnostic State 7 For more information on the other Diagnostic States please refer to the Life Fitness Cross Trainer Service Manual available from Life Fitness Customer Support Services See How to Obtain Product Service for information on how reach Customer Support Services JISPLAY C ONSC kf wad J 2 1 Display Console Ov
22. ny time during a workout or entering a new target heart rate with the keypad Both the Fat Burn and Cardio programs measure your heart rate As you exercise grasp the Lifepulse sensors if so equipped when prompted with the IB or simply wear an optional telemetry heart rate chest strap and your heart rate will be transmitted to the on board computer continuously The resistance level will automatically adjust to maintain the target heart rate based on your actual heart rate Defined by the American College of Sports Medicine s Guidelines for Exercise Testing and Prescription as 220 minus your age 3 2 Heart Rate Monitoring The Lifepulse Digital Heart Rate Sensors The patented Lifepulse digital heart rate sensors are the built in heart rate monitoring system on the Life Fitness 9500HR Cross Trainer To use the Lifepulse sensors simply grasp the stainless steel sensors on the handlebars when the display console prompts you with the J or anytime you wish to check your heart rate There are four sensors two on each arm You must make contact with all four to obtain your heart rate The console will display your heart rate in 10 to 40 seconds The Optional Heart Rate Chest Strap The Optional Heart Rate Chest Strap allows the on board telemetry heart rate feature of the Cross Trainer to continuously monitor your heart rate and in many programs adjusts aspects of the workout such as resistance levels Wet the transmit
23. ons to this equipment could void your product warranty Any service other than cleaning or user maintenance must be performed by an authorized service representative There are no user serviceable parts ee J U U U U U U Section wk M G G 09 N gt A ue O1 O1 QI 1 2 5 3 5 4 9 5 1998 Life Fitness a division of Brunswick Corporation All rights reserved Life Ftness Lifecycle and Lifepulse are Description Page INTTOGUCHION s suyup usu Susan oe tae ee as Supa ass amas 5 GETING Started uuruuu s be ee ee Oe eee eee He 6 Important Safety Instructions _ 6 Set up 7 Electrical Requirements Grounding Instructions How To Stabilize the Life Fitness Cross Trainer Optional Settings for the Life Fitness Cross Trainer 9 The Display Console sie sae eter ce ene ater te asi ite ten wees 12 Display Console Overview 12 Display Console Descriptions 0 00 cee ee 13 Message Center Data Entry Zone Program Profile Window Stop Button Heart Rate Zone Training 1 0 ccc 15 Why Heart Rate Zone Training 15 Heart Rate Monitoring 16 The Lifepulse Heart Rate Sensors The Optional Heart Rate Chest Strap ING Programs e uu atete ted canese EE 28 kaka g doce asua ane 17 Program OVCWIEWS caecis b i gee eeiotrigwp shee Sei T
24. ot grasp the sensors in the allotted time the message Grasp the Sensors now will appear in the Message Center If a heart rate is not detected after 3 minutes the display console will beep 3 times and the unit will automatically switch to a Manual program AP Far BURN On the Life Fitness Cross Trainer the Fat Burn program will maintain your heart rate at 65 of your theoretical maximum heart ratet or another target heart rate that you enter Resistance will automatically adjust to maintain the target heart rate Exercising at 65 of your theoretical maximum heart rate maximizes the aerobic benefits of exercise by accessing the body s fat stores for fuel and by allowing you to exercise longer P cario The Cardio program is virtually identical to the Fat Burn program The only difference is that your target heart rate is calculated at 80 of your theoretical maximum heart rate to accentuate cardiovascular improvement by placing a heavier work load on the heart muscle If you wish to vary the focus of your exercise activities you may switch back and forth between the Fat Burn and Cardio programs at any time during a workout simply by pressing the ENTER key creating the ultimate interval training program Remember you may change your target heart rate at any time by simply keying in a new target heart rate or pressing the E keys or toggling Fat Burn and Cardio target heart rates using the ENTER key t Defined by the American College of Spor
25. r theoretical maximum or speed at any time RANDOM is an interval training workout of varying resistances levels which occur randomly with each exercise session HILL is an interval training workout consisting of a combination of hills and valleys proven to provide effective time efficient cardiovascular results CROSS TRAIN AEROBICS is a versatile workout which acts likes a personal trainer prompting you to try pushing pulling total body lower body speed changes and forward reverse motion for maximum cross training benefits thereby cross training different muscle groups fat burning for more fit users The Cardio program will automatically change the effort level MANUAL is a constant effort workout in which the user can change resistance level CROSS TRAIN REVERSE is a workout utilizing both forward and backward motion ysijbuy S 9y MOE NMOG dn 24 Buisn Apop p uuuueiDBoid q ued si quinN aNd AJIN o 4 t aBueys o shay Molly asn io aBueys o s y moliy sn JO MH e6uel p K eIdsiq d 55v MH 18Bie L pode dsig Jd 55vV t MILNI YIINI MILNI MILNI MILNI JILIN O O o O 6 ve I A 14 Ju3 J2Aa7 13 u3 I A 1 13444 I A 7 49 u3 I A 14 1u3 aby 1 u3 aby 1 1u3 UiLNa JLN MILNI MILNG MILNG JLN YILNG O O wo O 6 ve t U U w 1 u3 aul 1 ug uu L 19Ju3 uu L 1 ug SUL 1344
26. t heart rate zone increasing respiration and blood flow to working muscles Plateau Brings your heart rate into your target zone Check your heart rate at the end of the plateau period to ensure that you have entered your target heart rate zone Interval Training A series of hills and valleys During this portion of the workout you will be confronted with sets of four successively steeper hills each separated from the next by a valley or recovery period Check your heart rate at the end of the interval training period to ensure that you have stayed within your target zone Cool down The cool down allows the body to begin removing accumulated by products of exercise such as lactic acid which build up in muscles during a workout and contribute to muscle soreness The Hill diagram chart in this section shows the resistance level and recovery periods encountered during a Hill program workout Resistance and recovery periods are simulated on the display console by columns of lights in the Program Profile window The columns move from right to left during the workout The higher the column the greater the resistance consequently you must increase your effort Heart Rate Check Points For Fat Burning 4 First Heart Rate Check Point Your heart rate should be between 60 and 70 of the theoretical maximum heart rate for your age category see the Terrain Hills and Valleys chart on page 19 for checkpoint location Second Heart Rate C
27. ter electrodes the two grooved surfaces on the underside of the strap and 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 will deliver an optimum heart rate reading when the electrodes are directly in contact with bare skin It will however function properly through wet lightweight clothing The key to proper operation is for the electrodes to remain wet to conduct the electrical impulses of the heart back to the receiver If it becomes necessary to remoisten the chest strap transmitter grasp the center of the strap pull it away from the chest to expose the two electrodes then moisten them in this position ms 4 1 Program Overviews Selecting a workout program on the Life Fitness Cross Trainer is easy There are Seven computerized aerobic workouts including the new Cross Train Aerobics and Cross Train Reverse programs preprogrammed on the Life Fitness Cross Trainer QUICK START the fastest way to begin exercising allows you to start a Manual program with the push of a button FAT BURN is a workout offering a low intensity way to burn fat The Fat Burn program will automatically change the resistance level to maintain your heart rate at 65 of theoretical maximum CARDIO is a higher intensity workout emphasizing cardiovascular benefits and maximum to maintain your heart rate at 80 of you
28. th METS unit display disabled When you reach Diagnostic State 10 follow the instruction for Maximum Program Duration Time to enter the diagnostic states the Message Center will display METS OFF To change the default to ON press the 5 key and the system will toggle between OFF and ON You may also use the a key to disable the METS OPTION and the al key to enable the METS OPTION The ENTER key LED will indicate when the value is set at the default METS OFF Note When the METS unit display is enabled METS ON the far right window of the message center will show the current resistance level in METS in addition to Watts and Calories Hour Pressing the CLEAR PAUSE key repeatedly will exit you out of the diagnostic states Pressing the ENTER key will advance you to Diagnostic State 11 Pause Timeout Duration The Pause Timeout Duration is the amount of time the Cross Trainer will remain paused after the CLEAR PAUSE key has been pressed The factory default is set for the Pause Timeout Duration is one minute You can set this duration to a minimum of one minute or up to a maximum of 99 minutes To do this enter the Diagnostics State 11 follow the instruction for Maximum Program Time to enter the diagnostic states and press the ENTER key until the Message Center displays PAUSE TIMEOUT 1 To change the default setting of 1 press the EE key or lll key to decrease or increase the pause duration The ENTER key LED will i
29. th a qualified electrician if you are in doubt as to proper grounding technique DO NOT modify the plug provided with the product If it will not fit an electrical outlet have a proper outlet installed by a qualified electrician NOTE DO NOT place the Cross Trainer closer than eight 8 inches 20 centimeters from any other electrical device and any other electronic trainers and 30 inches 76 centimeters from television sets How to Stabilize the Life Fitness Cross Trainer Your Life Fitness Cross Trainer may need to be stabilized depending on the surface on which it is placed After you place the Cross Trainer where it will be used check the stability by attempting to rock it back and forth If it rocks it is not level To stabilize it adjust either stabilizing foot located under the rear of the unit by turning the stabilizing foot clockwise or counter clockwise as necessary until the rocking motion is eliminated Only one stabilizing foot needs to be turned x 1 3 Optional Settings for the Life Fitness Cross Trainer Maximum Program Duration The Maximum Program Duration option allows the maximum program time to be changed from the default maximum time limit of 60 minutes to a value between 10 and 99 minutes Altering the maximum program time will affect the time limit of all programs To change the Life Fitness Cross Trainer maximum program time proceed as follows 1 Press and hold the 5 key on the numeric keypad
30. ton cloth are strongly recommended At no time should cleanser be applied directly to any part of the equipment Place non abrasive cleaning solution on a soft cloth and then wipe down the unit Do not move the unit or place your hands into the unit while it is plugged into an electrical outlet 5 2 How Solve Basic Operating Problems Malfunction Probable Cause Connection at electrical outlet On Off switch Circuit breaker Display console connector Erratic display Keys don t respond Electrical outlet line cord connection Display console connector Corrective Action Be sure that plug is properly seated in electrical outlet Check that the outlet has power Check that on off switch is on Check to see if circuit breaker has tripped and reset if necessary Reseat display console connector not seated properly Be sure that plug is properly seated in electrical outlet Reseat display console connector if not seated properly T The display console connector is located inside the console The console must carefully be removed to access this connector See the Installation Instructions for this product 5 3 How to Obtain Product Service Step 1 Verify the symptom and review the operating instructions and How To Solve Basic Operating Problems on the previous page The problem may be unfamiliarity with the product and its features and programs Step 2 Locate and document the serial num
31. ts Medicine s Guidelines for Exercise Testing and Prescription as 220 minus your age Manual and Random Programs Begin a Cross Trainer workout See beginning of this section After selecting a workout program you will be asked to enter a desired workout time in minutes Use the numeric keypad to input a number from 1 to 60 minutes or the maximum time pre programmed on the unit and press ENTER Once you have selected either the Random or Manual program the workout will begin All you need to do is choose an resistance level between 1 easiest and 20 hardest Begin your workout illu You can design a personal interval training program using the Manual program by varying the level of resistance during the course of a workout To do so select a high level of resistance until you reach the upper end of your target heart rate zone then continue at a lower effort level until you heart rate drops to the bottom of your target zone Increase the level of effort again until you are back to the upper portion of your target heart rate zone By repeating this process you will actually be creating your own hills and valleys The computer randomly selects hill and valley terrain which varies with each and every workout resulting in more than one million combinations and a more varied exciting workout Hill Program im Begin a Cross Trainer workout See beginning of this section After selecting a Hill
32. ve questions regarding the operation of your Life Fitness Cross Trainer please call Life Fitness Customer Support Services at the number listed in Section 5 sincerely Augie Nieto President Life Fitness U S J u To reduce the risk of electrical shock always unplug the Life Fitness Cross Trainer before cleaning or attempting any maintenance activity To reduce the risk of burns fire electric shock or injury it is imperative to connect each Cross Trainer unit to a properly grounded electrical outlet Before using this product it is essential that you read this ENTIRE operation manual and ALL installation instructions The Cross Trainer is intended for use solely in the manner described in this manual To disconnect the Life Fitness Cross Trainer turn off the power switch then remove the plug from the outlet Close supervision is necessary when used by or near children invalids or disabled persons Connect this unit to a properly grounded outlet only See Grounding Instructions Always follow the console instructions for proper operations Never operate a Life Fitness Cross Trainer if it has a damaged power cord or electrical plug or if it has been dropped damaged or even partially immersed in water Contact Life Fitness Customer Support Services for assistance Keep the power cord away from heated surfaces Do not pull the Life Fitness Cross Trainer by the power cord or use the cord as a handle Never insert obj
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