Life Fitness Treadmill T5I User's Manual
Contents
1. T5i See Specifications in this manual for product specific features Statement of Purpose The Treadmill is an exercise machine that enables users to walk or run in place ona moving surface 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 Life Fitness conseille VIVEMENT de consulter un m decin pour suivre un examen m dical complet avant de se lancer dans un programme d exercice Ceci concerne surtout les utilisateurs avec des ant c dents familiaux de tension lev e ou d affections cardiaques les personnes de plus de 45 ans les fumeurs et les ob ses ainsi que tous ceux qui ont un taux lev de cholest rol ou qui n ont pas fait d exercice r guli rement depuis un an Si tout moment pendant l exercice l utilisateur ressent un malaise un tourdissement ou une douleur ou s il se trouve a bout de souffle il doit s arr ter imm diatement 1 GETTING STARTED 11 IMPORTANT SAFETY INSTRUCTIONS Read all instructions before using the treadmill DANGER To reduce the risk of electrical shock always unplug2. to a specified range using the Speed Arrow Keys Then hold down the Walk Jog or Run Key until the treadmill accepts the specific speed by beeping 2 times These keys can be reprogrammed at any time during the workout NOTE A l adjusted presets erase when the treadmill is turned off When the Walk Jog and Run Keys are used to select a particular speed within a workout program the Message Center will show the new speed 4 1 2 ZONE TRAINING WORKOUTS These workouts combine the effectiveness of Interval Training with the accuracy of Heart Rate Zone Training A recommended workout heart rate is then calculated for you based on your age You are shown this value and asked to accept or change it using the Arrow Keys and or Enter Key This value is used as the upper value of your workout zone The lower value of this zone is automatically calculated based on which program you have selected During the workout your Heart Rate Zone is tracked to see how long you stay in your zone If your heart rate reaches or goes past your Theoretical Maximum for more then 45 seconds the treadmill will automatically drop into PAUSE mode 4 1 3 FAT BURN AND CARDIO WORKOUTS FAT BURN WORKOUT FAT BURN is a workout offering a low intensity way to burn fat The Fat Burn Workout will automatically change the incline resistance level to maintain the heart rate at 65 of theoretical maximum The Fat Burn workout brings the benefits and results of Heart Rate Zone Tra
3. THE DISPLAY CONSOLE 2 1 DISPLAY CONSOLE OVERVIEW The computerized display console is easy to use It allows an individual to follow the progress of a workout The on board computer allows a workout to be tailored to individual fitness capabilities and goals while providing a unique means of measuring fitness improvement from one workout to the next aN ee a ae a ee a Incline Speed a Calories Hour Workout Profile N Distance a Heart Rate a Calories Time in Zone D 23 123 2244 IC ET Ed Gosyeren COCO nOA OOO m0m an0a nm n0 a m n Quick Start 2 2 DISPLAY CONSOLE DESCRIPTIONS A WORKOUT PROFILE WINDOW Displays a matrix of LED lights displaying the current position and the upcoming terrain While striding the light columns move across the screen from right to left The higher the column of lights the greater the incline and workout intensity MESSAGE CENTER Provides simple step by step instructions and motivational messages Displays Incline Distance Speed Heart Rate Calories Hour Calories Time in Zone and Time TIME INCLINE AND SPEED KEYS Press these keys to increase or decrease the workout time the incline of the treadmill deck or the striding belt speed In addition any of these keys may be pressed to begin a workout or programming WORKOUT PROFILES Use to choose the Fat Burn or Cardio Heart Rate Zone Training Workouts in addition to Heart Rate Hill Heart Rate Interval Extrem
4. is similar to running sprints You select a walk speed and a jog speed before starting the workout Begin with a standard 3 minute warm up After warm up the speed is ramped up to the selected jog speed and then incline is increased until the heart rate reaches Target Heart Rate THR Your heart rate is maintained at THR for a stabilizing period Then the incline is reduced to 0 and the speed is ramped down to the walk speed When your heart rate recovers to 75 THR it is maintained at 75 THR for a stabilizing period Then the treadmill ramps the speed back up to the jogging speed This will keep happening until your workout duration is reached 4 1 6 SPORT TRAINING 5K SPORT TRAINING AND 10K SPORT TRAINING WORKOUTS SPORT TRAINING WORKOUT SPORT TRAINING Workout simulates conditions that a runner would experience when training in an outdoor environment Baseline level is 1 5 percent grade which simulates flat running in an outdoor environment Zero percent simulates going downhill in an outdoor environment Inclines last 30 to 60 seconds 5K SPORT TRAINING WORKOUT 5K SPORT TRAINING Workout simulates conditions that a runner would experience when training for a 5 kilometer race This workout is the same as Sport Training but perfect for training for your 5K race run This workout will end after you have gone 5 kilometers 3 1 miles 10K SPORT TRAINING WORKOUT 10K SPORT TRAINING Workout simulates conditions that a runner would e
5. statistics of the selected user XXXX XX Total accumulated distance displayed in miles and a of miles CALS o eas o eee XXXXXXX Total accumulated workout calories accumulated workout calories TIME XXXX XX Total accumulated workout time displayed in hours minutes SETTINGS SS EN Mode allows 3 settings to be adjusted and saved allows 3 settings to be adjusted and saved PAUSE TIME Default number of minutes you can pause a workout You can override reduce or extend PAUSE time using the Time Arrow Keys during your workouts SLEEP TIME Off Off 99 Without user activity treadmill will go into Sleep Mode after a preset time range is from 1 to 99 minutes To conserve power the Message Center and Workout Profile will go blank except for a single indicator To start a workout while in Sleep Mode press any key To disable set to off UNITS English English Sets the units of weight speed and distance in English Metric or Metric SOFTWARE Mode shows software version for Console and VERSION NUMBERS Motor Controller CONSOLE CONSOLE VER CONSOLEVER xxx Displays software version for the Console software version for the Console MOTOR VER re GE Displays software version for the Motor t If your name is already programmed it will be displayed instead of MY WORKOUT X 27 6 SERVICE AND TECHNICAL DATA 6 1 PREVENTATIVE MAINTENANCE TIPS The Life Fitness T Series treadmill is back
6. system K STOP PAUSE KEY Stops the belt holds the current workout and places the unit in PAUSE mode Press twice in succession to terminate the workout To resume your workout press the Enter Key When in PAUSE mode a count down clock will be displayed Once this clock times out the workout will terminate You can override reduce or extend the default PAUSE time presented to you using the Time Arrow Keys See Settings in the User Menu for additional information on how to change default Pause time 2 3 READING RACK The Display Console design includes a built in reading rack allowing a book or magazine to be supported during the workout 2 4 ACCESSORY TRAYS The accessory trays are located on either side of the Display Console 3 HEART RATE ZONE TRAINING EXERCISE 3 1 WHY HEART RATE ZONE TRAINING EXERCISE Research shows that exercising within a specific heart rate is the optimal way to monitor exercise intensity and achieve maximum results That is the idea behind the Life Fitness Heart Rate Zone Training approach to exercise Zone Training Exercise takes the guesswork out of working out by identifying specific ranges or zones in which to maintain a heart rate to achieve maximum exercise results according to goals In short Zone Training Exercise all but eliminates under and over training by targeting the heart rate to individual fitness objectives For instance if the primary goal is to burn fat e
7. this Life Fitness product before cleaning or attempting any maintenance activity WARNING To reduce the risk of burns fire electric shock or injury it is imperative to connect each product to a properly grounded electrical outlet e To disconnect turn power OFF at the ON OFF switch then remove plug from electrical outlet e Never operate a Life Fitness product 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 e Position this product so the power cord plug is accessible to the user e Keep the power cord away from heated surfaces Do not pull the equipment by the power cord or use the cord as a handle Do not run the power cord on the floor under or along the side of the treadmill e If the electrical supply cord is damaged it must be replaced by the manufacturer an authorized service agent or a similarly qualified person to avoid a hazard e Do not use this product in areas where aerosol spray products are being used or where oxygen is being administered Such substances create the danger of combustion and explosion e Always follow the console instructions for proper operation e Close supervision is necessary when used by or near 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 ope
8. 33 150 LIFE FITNESS LATIN AMERICA 10601 West Belmont Avenue Franklin Park Illinois 60131 U S A Tel 847 288 3675 Fax 847 288 3762 LIFE FITNESS UK LTD Queen Adelaide Ely Cambs CB7 4UB UNITED KINGDOM Tel 011 44 1353 666017 Fax 011 44 1353 666018 LIFE FITNESS JAPAN Nippon Brunswick Bldg 8F 5 27 7 Sendagaya Shibuya Ku Tokyo 151 0051 Japan Tel 011 81 3 3359 4309 Fax 011 81 3 3359 4307 6875301 03 00 Before using this product it is essential to read this ENTIRE Operation Manual and ALL Assembly Instructions They describe equipment setup and instruct users on how to use it correctly and safely Class H Home Domestic use A CAUTION Any changes or modifications to this equipment could void the product warranty An authorized service representative must perform any service other than cleaning or user maintenance There are no user serviceable parts TABLE OF CONTENTS Section Description Page 1 Getting Stared io 2isrcneenteraaesnnn ernie ennemie antenne nt nine tien enr 5 1 1 Important Safety Instructions un 5 1 2 RTE A TO E hai enna E E aides 7 Electrical Power Requirements Grounding Instructions How to Stabilize the Life Fitness Treadmill Power Switch Centering the Belt 2 The Display Consolen in neue ah Boho ee rene pra bee a cde Rne 10 2 1 Display Console OvervieWs i ic casstaceni aire niece blac ea ai ep taas eieiaeo ieda 10 2 2 Display Console Descriptions nn 11 2 3 atle ale E
9. 33 150 Life Fitness Austria Vertriebs GmbH Telephone 43 1 61 57 198 FAX 43 1 61 57 198 20 LIFE FITNESS ASIA PACIFIC LTD Telephone 852 2575 6262 FAX 852 2 575 6001 LIFE FITNESS LATIN AMERICA Telephone 1 847 288 3675 FAX 1 847 288 3762 LIFE FITNESS BRAZIL Telephone 055 11 7266 5210 FAX 055 11 7295 2218 LIFE FITNESS ROTTERDAM Telephone 31 10 294 5011 FAX 3110 294 5029 LIFE FITNESS JAPAN Telephone 81 3 3359 4309 FAX 81 3 3359 4306 32 7 SPECIFICATIONS 7 1 LIFE FITNESS T3i TREADMILL SPECIFICATIONS Designed use Maximum user weight Speed range Elevation range Motor Lift Motor Rollers Belt Deck Handrails Workouts Levels Telemetry HR monitoring Accessory tray Console style Profile window Display Warranty Physical Dimensions Length Width Height Weight Shipping Dimensions Length Width Height Weight Consumer 300 pounds 135 kilograms 0 5 10 0 mph 0 8 16 kph in 0 1 increments 0 15 in 0 5 increments 2 3 HP continuous duty DC Maximum duty cycle of operation is 1 minute on 5 minutes off 2 0 precision crowned 54 Length x 20 Width 137 cm Length x 51 cm Width multi ply Wax laminate cushioned not reversible Straight crossbar only 1 25 Optional handrails Fat Burn Cardio Heart Rate Hill Heart Rate Interval Extreme HR Sport Training 5K and 10K Sport Training Hill Random Man
10. 5 CENTERING THE BELT After the treadmill has been installed and leveled the belt must be checked to confirm proper tracking First plug the power cord into an appropriate outlet see electrical requirements and turn the treadmill ON Stand on the sides of the treadmill and straddle the belt not standing on it at this time Press the Go System Quick Start Key and increase the speed to 4 0 mph 6 4 kph using the Speed Up Arrow Key While the treadmill is running if the striding belt moves to the right turn the right tension bolt A 1 4 turn clockwise with provided 14 Allen wrench and then turn the left tension bolt 1 4 turn counter clockwise see figure This sets the striding belt tracking back to the center of the roller If the striding belt moves to the left turn the left tension bolt 1 4 turn clockwise and then turn the right tension bolt 1 4 turn counter clockwise to start striding belt tracking back to the center of the roller Repeat adjustments until the striding belt appears centered The belt should be centered on the roller with an equal distance B on both sides from belt to roller Allow the machine to continue running for several minutes to observe if tracking remains stabilized NOTE Do not exceed one full turn of the adjusting screws in either direction If after one full turn the belt does not track properly contact Customer Support Services The phone numbers are listed in How to Obtain Product Service 2
11. HR User Example 40 year ald 144 recommended THR Defined by the American College of Sports Medicine s Guidelines for Exercise Testing and Prescription as 220 minus the age 18 HEART RATE INTERVAL WORKOUT HEART RATE INTERVAL Workout toggles you through 2 intensity levels based on your target heart rate Duration of the hills and valleys is 3 minutes each after you reach your current goal Your fitness level determines the number of hills and valleys you encounter Once time is over you go into Cool Down mode You will be prompted to reduce or increase your speed if the heart rate goal is not achieved after 5 minutes 100 THR 100 THR 100 THR 90 THR 90 THR Heart Rate Interval Workout Profile 90 THR 144 THR S User Example 40 year old 144 recommended THR 130 THR 4 1 5 EXTREME HR WORKOUT EXTREME HR Workout is an intense workout for more experienced users This workout is used to add variety to your workout and break through plateaus 100 THR 100 THR 100 THR Stabilizing Periad Sta lizing Perlad Siabllizing Period N Cool Down 75 THR 75 THR Heart Rate Interval Workout Profile 153 15 153 Stabllizing Ferlod Stab lizing Perkid Habllizing Period Warm Up User Example 40 year old 153 recommended THR This workout raises and lowers your heart rate between two different goals The objective is to get your heart rate up and down as quickly as possible and
12. LIFE FITNESS CONSUMER DIVISION 14150 Sunfish Lake Blvd Ramsey Minnesota 55303 U S A 612 323 4500 FAX 612 323 4794 800 328 9714 Toll free within the U S and Canada INTERNATIONAL OFFICES LIFE FITNESS CORPORATE HQ 10601 W Belmont Avenue Franklin Park Illinois 60131 U S A Tel 847 288 3675 Fax 847 288 3762 800 735 3867 Toll free in U S Canada LIFE FITNESS ASIA PACIFIC LTD 12th Floor Tower 1 The Gateway 25 Canton Road Tsimshatsui Kowloon HONG KONG Tel 011 852 2 891 6677 Fax 011 852 2 575 6001 LIFE FITNESS ATLANTIC BV Atlantic Headquarters Columbusstraat 25 3165 AC Rotterdam THE NETHERLANDS Tel 011 31 10 294 5011 Fax 011 31 10 294 5029 LIFE FITNESS DO BRAZIL Brunswick Bowling and Billiards Ltda Alameda Rio Negro 433 Predio Il 3 Andar Sala 2 Alphaville Barueri 06454 904 Sao Paulo BRAZIL Tel 055 11 7295 2217 Fax 055 11 7295 2218 LIFE FITNESS AUSTRIA Vertriebs Ges mbH Hintschiggasse 1 1100 Vienna AUSTRIA Tel 011 43 1 61 57 198 Fax 011 43 1 61 57 198 20 LIFE FITNESS BENELUX NV Lambrechtshoekenlaan 309 31 1 B 2170 Antwerpen Merksem BELGIUM Tel 011 32 3 644 44 88 Fax 011 32 3 644 24 80 LIFE FITNESS EUROPE GMBH Siemensstrasse 3 85716 Unterschleissheim GERMANY Tel 011 49 89 31 77 51 0 Fax 011 49 89 31 77 51 99 LIFE FITNESS ITALIA S R L Via Vittorio Veneto 57 39042 Bressanone BZ ITALY Tel 011 39 0472 835 470 Fax 011 39 0472 8
13. PEED DOWN Key and press the STOP Key The treadmill now displays IMMOBILIZED In this state the treadmill cannot be operated The main motor and incline are disabled The treadmill will remain in this state across resets power cycles etc To restore normal operation repeat the same key sequence hold down the SPEED DOWN Key and press the STOP Key The treadmill will display SELECT A WORKOUT again e Use this appliance only for its intended use as described in this manual Do not use attachments not recommended by the manufacturer A CAUTION Risk of injury to persons To avoid injury stand on the siderails before starting the treadmill WARNING Activate software lockout when not in use Refer to Owner s Manual for lockout instructions Store instructions out of reach of children SAVE THESE INSTRUCTIONS FOR FUTURE REFERENCE 11 CONSIGNES DE S CURIT IMPORTANTES Lire toutes les instructions avant d utiliser le tapis roulant DANG ER Pour r duire les risques de d charge lectrique toujours d brancher cet appareil Life Fitness avant le nettoyage ou toute mesure d entretien AVERTISSEMENT Afin de r duire les risques de br lures d incendie d lectrocution ou de blessures chaque appareil doit imp rativement tre branch sur une prise lectrique correctement mise la terre e Pour d brancher mettre l appareil hors tension au niveau de l interrupteur d alimentation puis retirer la fiche de la prise lectr
14. e HR Sport Training 5K and 10K Sport Training Hill Random Manual and EZ Incline Workouts MY WORKOUTS 4 programmable slots which can be configured to any of your available workouts My Workouts include the Fat Burn Cardio Heart Rate Hill Heart Rate Interval Extreme HR Sport Training 5K and 10K Sport Training Hill Random Manual and EZ Incline Workouts ARROW KEYS Allows you to make data entry cycle through and select workouts and change Target Heart Rate THR during Zone Training workouts ENTER KEY This key is used to enter the data displayed in the Message Center GO SYSTEM QUICK START COOL DOWN KEYS GO SYSTEM QUICK START Allows you to quickly enter a Manual Workout with the press of a key COOL DOWN Begins an automatically customized cool down protocol 13 I ZONE TRAINING HEART RATE CHART HEART RATE Displays the user s heart rate while wearing a Polar compatible heart rate chest strap TIME IN ZONE Displays the accumulated time the heart rate stays within the selected zone Fat Burn Cardio Heart Rate Hill Heart Rate Interval and Extreme HR The selected Zone is based on your entered Target Heart Rate and the workout selected J EMERGENCY STOP SYSTEM Pull the cord on this magnetized key to stop the striding belt on this treadmill 1 Attach the clip to your clothing l A 2 If Stop Key is pulled from the display console the striding belt is stopped STOP Replace the key to reset the
15. e abnormally elevated heart rate readings Possible sources of such signals include e Television sets and or antennas cell phones computers cars high voltage power lines and other motor driven equipment e Another heart rate transmitter within three feet one meter may also cause abnormal heart rate readings 29 6 3 How To ADJUST AND TENSION THE STRIDING BELT ON THE LIFE FITNESS TREADMILL Do not move treadmill or place hands under treadmill while it is plugged into an electrical outlet Tool required 5 16 hex key wrench 6 3 1 THE BELT TENSIONING BOLTS The Life Fitness treadmill has access holes in the rear roller guards which allow access to the tensioning bolts These tensioning bolts make it possible to adjust tracking and centering of the striding belt A without removing the guards NOTE jf is extremely important that the treadmill be correctly leveled prior to any tracking adjustments An unstable unit may cause striding belt misalignment See How To Stabilize the Life Fitness Treadmill in the Set Up section prior to attempting any rear roller adjustments Before proceeding it is helpful to visualize the REAR ROLLER B pivot point C Each adjustment made to one side of the ROLLER must be met with an equal and opposite adjustment D to the other side of the ROLLER to maintain an ideal belt tension at the pivot point 6 3 2 TRACKING CENTERING AN EXISTING OR NEW STRIDING BELT 1 Locate the two access holes to
16. e display These Statistics can be cleared to zero as follows Press the Speed Up Arrow Key The display will indicate PRESS SPEED DOWN ARROW KEY TO CLEAR STATS Press the Speed Down Arrow Key The stats will be cleared and the message STATS CLEAR will be displayed If you press any other key after pressing the Speed Up Arrow it will cancel the clearing of the stats Then you must re activate the clearing process by pressing the Speed Up Arrow Key again 24 4 4 HowTo MaximizE WORKOUTS ON A LIFE FITNESS TREADMILL 4 4 1 SELECTING THE CORRECT INTENSITY LEVEL In the Hill and Random Workouts level refers to a range of hill inclines measured in percentages The higher the level selected between 1 and 20 the greater the average incline percentages 11 0 0 2 0 12 There are seven possible hill incline percentages within the range for any level The first hill height is represented by four lights per column in the Workout Profile Window and each successive LED represents a higher hill For example in level 5 the lowest incline percentage for any hill is 0 0 represented by one LED and no hill will be higher than a 5 0 incline all 7 LED s in the column will be lit When the workout calls for a change in incline the elevation will change in accordance with the level originally selected A new level can be chosen at any time during any workout During EZ Incline Workout the level chosen equals the height of the hill you wi
17. ed by the engineering excellence and reliability of Life Fitness and is one of the most rugged and trouble free pieces of exercise equipment on the market today Commercial Life Fitness treadmills are among the most popular of aerobic trainers regularly 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 T Series treadmills NOTE Safety of the equipment can be maintained only if the equipment is examined regularly for damage or wear Keep the equipment out of use until defective parts are repaired or replaced Pay special attention to parts that are subject to wear as outlined below The following preventive maintenance tips will keep the Life Fitness treadmill operating at peak performance e Clean the display console and all exterior surfaces regularly with mild soap and water or a mild household cleaner DO NOT use paper towels ammonia or acid based cleaners e Check operation of the Emergency Stop System once a week e Check the operation of the Stop Key once a week e Inspect and vacuum the area under unit regularly e Vacuum around the striding belt regularly to keep debris from accumulating e Inspect exterior parts regularly for wear particularly the striding belt and deck e Check the position centering of the striding belt The optimum operating position of the st
18. enter will say REPROGRAM WORKOUT MODE SELECT WORKOUT NOW 2 Press the Workout Program Key and or use the Arrow Keys to select a workout 3 Enter the rest of the requested data Press Enter to save it When it is stored the message Center will say USER WORKOUT SAVED 4 If you decide not to save the workout press Stop twice to exit this mode TO CHANGE YOUR USER NAME 1 Press the My Workout Key The Message Center will say SELECT LETTER USING MY WORKOUT KEY AND CHANGE LETTERS USING ARROW KEYS 2 Select the letter you want to change using the My Workout Key This key will move you forward through the letters Use the Workout Program Key to move backwards through the letters The selected letter will be flashing 3 Once you are on the letter you want to change use the Arrow Keys to change it You can select and change as many letters as you want 4 Once you are finished editing your name press the Enter Key to save it The Message Center will say USER NAME SAVED If you decide not to save the name press Stop twice to exit this mode 4 3 4 GETTING YOUR STATISTICS SEE THE SECTION DESCRIPTION OF USER MENU ITEMS The User Statistics mode is used to display the current accumulated statistics of up to 4 different users You can use the Time Up Arrow Key to move forward through the Statistics and use the Time Down Arrow Key to move backwards If any data item is over the listed maximum you will see dashes in th
19. er les rampes lat rales afin de ne pas perdre l quilibre En cas d urgence de perte d quilibre par exemple l utilisateur doit saisir les mains courantes et placer ses pieds sur les plates formes lat rales e Ne jamais marcher ou courir en arri re sur le tapis roulant e Lorsqu il est n cessaire d immobiliser l appareil r gler l affichage sur SELECT A WORKOUT S lectionner un exercice Appuyer deux fois sur la touche STOP s il n y est pas d j Maintenir ensuite la touche SPEED DOWN Ralentissement enfonc e et appuyer sur STOP L appareil affiche d sormais IMMOBILIZED Immobilis Il ne peut alors plus fonctionner car le moteur principal et la pente sont d sactiv s Le tapis roulant restera immobilis m me s il est r initialis mis hors tension puis nouveau sous tension etc Le mode de fonctionnement normal ne peut tre r tabli qu au moyen de la m me s quence de touches maintenir la touche SPEED DOWN Ralentissement enfonc e et appuyer sur STOP L appareil affiche nouveau SELECT A WORKOUT S lectionner un exercice e Cet appareil ne doit tre employ que pour l usage auquel il est destin conform ment aux directives de son manuel Ne pas utiliser d accessoires non conseill s par le fabricant A MISE EN GARDE Risque de blessures Afin d viter tout risque de blessure se tenir debout sur les rails lat raux avant de d marrer l appareil AVERTISSEMENT Activer le verrouillage du logic
20. ered in any order using the Arrow Keys First select a workout The following charts explain the basic workout navigation Use the specific workout key to select a workout Use the Time Incline and Speed Arrows to enter data The Time and Incline can be pre entered prior to the workout selection by using the Arrow Keys The chosen workout can be changed at any time The display will prompt for any additional information that may be needed for the new workout You can also change any of the workout parameters at any time during your workout GO SYSTEM QUICK START Press Go System Quick Start Walk Jog or Run Keys to enter a Quick Start workout at a specific speed Enter weight Enter time Enter level Enter speed Begin workout RANDOM Enter weight Enter time Enter level Enter speed Begin workout MANUAL Enter weight Enter time Enter incline Enter speed Begin workout TM EZ INCLINE Enter weight Enter time Enter level Enter speed Begin workout TM SPORT TRAINING Enter weight Enter time Enter level Enter speed Begin workout TM 5K SPORT TRAINING Enter weight Enter time Enter level Enter speed Begin workout Or accept calculated value shown 10K SPORT TRAINING Enter weight Enter time Enter level Enter speed Begin workout FAT BURN Enter weight Enter time Enter age Enter Target Heart Ratet Enter speed Begin workout CARDIO Enter weight Enter time Enter age Enter Target Heart Rat
21. et Enter speed Begin workout HEART RATE HILL Enter weight Enter time Enter age Enter Target Heart Ratet Enter speed Begin workout HEART RATE INTERVAL Enter weight Enter time Enter age Enter Target Heart Ratet Enter speed Begin workout EXTREME HR 23 Enter weight Enter time Enter age Enter Target Heart Ratet Enter walk speed Enter jog speed Begin workout 4 3 USING My WORKOUTS 4 3 1 INTRODUCTION The My Workout Key is used to store and retrieve up to 4 different workouts My Workouts include the Fat Burn Cardio Heart Rate Hill Heart Rate Interval Extreme HR Sport Training 5K and 10K Sport Training Hill Random Manual and EZ Incline Workouts 4 3 2 STARTING A SAVED WORKOUT To start press the My Workout Key Select the user name using the My Workout and or Arrow Keys and then press Enter 4 3 3 SAVING A WORKOUT AND CHANGING YOUR USER NAME Use the following procedures to save change or edit a workout or the name of the user TO PROGRAM CHANGE A WORKOUT OR EDIT A USER NAME 1 Select the name of the user using the My Workout Key and or Arrow Keys 2 Press and hold the Enter Key until it beeps 2 times The Message Center will say PRESS WORKOUT PROGRAM KEY TO REPROGRAM WORKOUT OR MY WORKOUT KEY TO EDIT YOUR NAME 8 Then reprogram your workout or change your name using the instructions below TO REPROGRAM YOUR WORKOUT 1 Press the Workout Program Key The Message C
22. iainnaen en eee des nn ee de 25 6 Serviceand Technical Data anessias eeann aeaa peaa eA EEE EEn 26 6 1 Preventive Maintenance Tip ins 26 6 2 Troubleshooting the Heart Rate Chest Strap nn 27 6 3 How to Adjust and Tension the Striding Belt on the Life Fitness Tr admnill 2 2 2255585 ac esdced acest es AN TR Me men s A A 28 The Belt Tensioning Bolts Tracking Centering an Existing or New Striding Belt Tensioning an Existing Striding Belt 6 4 How to Obtain Product Service 7 Specificato urriegia EE e est eter iva cio em nn Epee ase aie ke kaet EAEE ESAK tre aes 7 1 Life Fitness T3i Treadmill Specifications 0 eeeeecseseseseteteeeeteseeeeeseneseecseseaeacacaeaeacaeasaeacacaeaeaeaeaeaeas 31 7 2 Life Fitness T5i Treadmill Specifications 0 eeeessseseseecteeeeeeeeeeeeseseeeaeseseeeacacaeaeacaeaeeeeeaeaeasaeaeaeaeas 32 2000 Life Fitness a division of Brunswick Corporation All rights reserved Life Fitness FlexDeck and Heart Rate Zone Training are registered trademarks and Lifespring Go System Quick Start Extreme HR MagnaDrive EZ Incline Intelli and 5K and 10K Sport Training are trademarks of Brunswick Corporation Polar is a registered trademark of Polar Electro Inc Any use of these trademarks without the express written consent of Life Fitness or the corresponding companies is forbidden 3 This Operation Manual describes the functions of the following products Life Fitness Treadmill Models Tai
23. iel lorsque l appareil n est pas utilis Se r f rer au manuel de l utilisateur pour les instructions connexes Stocker les instructions hors de port e des enfants 1 2 SETUP Read the Operation Manual before setting up the Life Fitness treadmill Place the treadmill where it will be used before beginning the setup procedure 1 2 1 ELECTRICAL POWER REQUIREMENTS The Life Fitness treadmill is intended for use on a normal 120 Volt electrical circuit in the U S and Canada The following table provides the current rating for this product based on supply voltage Make sure this model supports the proper line voltage for your location before plugging the product into the receptacle Supply Voltage Frequency Hz Maximum Current VAC Amps 1 2 2 GROUNDING INSTRUCTIONS This Life Fitness product must be properly grounded If the unit malfunctions or breaks down 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 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 temporary adapter MUST NOT BE USED to connect this plug to a 2 pole receptacle in North America If a properly grounded 12 AMP outlet is not available a qualified electrician
24. ining Exercise to you on a daily basis The Fat Burn Workout uses the technology of heart rate monitoring via a heart rate chest strap to help maintain a specific heart rate 65 of a theoretical maximum heart rate within a target zone based on age maximizing the aerobic benefits of exercise by accessing the body s fat stores for fuel The result is a perfect workout every time eliminating both under and over training Concentration is centered on the workout because the Life Fitness product responds to the heart rate and adjusts the incline resistance level to maintain the target heart rate CARDIO WORKOUT CARDIO is a higher intensity workout for more fit users emphasizing cardiovascular benefits and maximum fat burning The Cardio Workout will automatically change the incline resistance level to maintain the heart rate at 80 of the theoretical maximum This workout is virtually identical to the Fat Burn Workout The only difference is that the target heart rate is calculated at 80 of a theoretical maximum to accentuate cardiovascular improvement by placing a heavier workload on the heart muscle NOTE You can change the target heart rate at any time during a workout by using the Arrow Keys 4 1 4 HEART RATE HILL AND HEART RATE INTERVAL WORKOUTS These workouts combine both the standard Hill Workout profiles with the Fat Burn and Cardio workout profiles You are asked to enter your age as in standard Fat Burn and Cardio Heart Rate Workou
25. ique e Ne jamais faire fonctionner de produit Life Fitness avec une fiche ou un cordon d alimentation endommag s ni d appareil qui serait tomb ou aurait t endommag ou m me partiellement plong dans l eau Appeler le service client le de Life Fitness e Placer cet appareil de mani re ce que l utilisateur puisse acc der la fiche du cordon d alimentation e Maintenir le cordon d alimentation l cart de toute surface chauff e Ne pas tirer l appareil par son cordon d alimentation ni utiliser le cordon comme poign e Ne pas acheminer le cordon sur le plancher sous le tapis roulant ou le long de l appareil e Sile cordon lectrique est endommag il doit tre remplac par le fabricant par un r parateur agr ou par une personne ayant une qualification quivalente afin d viter les risques e Ce produit ne doit pas tre utilis dans des salles o des vaporisateurs a rosols sont employ s ou bien o de l oxyg ne est administr De telles substances cr ent des risques de combustion et d explosion e Les instructions de la console doivent toujours tre suivies pour un fonctionnement correct e Une surveillance troite est n cessaire en pr sence d enfants d invalides ou de handicap s ou lorsque l appareil est utilis par ces personnes e Ne pas utiliser ce produit l ext rieur pr s d une piscine ou dans des endroits tr s humides e Ne jamais faire fonctionner d appareil Life Fitne
26. last 60 seconds As minutes are added additional hills and valleys are presented beyond the initial four of the interval training phase The additional hills and valleys will follow the form of the first four dropping back down to the level of the very first hill encountered and progressing in height every two minutes until the highest hill is reached again This process repeats until the workout duration is met The treadmill is intermittent duty equipment See Treadmill Specifications Lift Motor Maximum duty cycle of operation 21 4 1 8 RANDOM AND MANUAL WORKOUTS RANDOM WORKOUT RANDOM is an interval training workout of varying resistance levels which occur randomly with each exercise session The Life Fitness on board computer randomly selects hill and valley terrain which varies with each and every workout resulting in more than one million combinations Because workout levels are greater in this workout than in the Hill Workout it is recommended that the Random Workout be set one or two levels lower than the workout level which would normally be selected in the Hill Workout MANUAL WORKOUT MANUAL is a constant effort workout where you can change resistance level or speed at any time The Manual Workout provides steady pace exercise with fixed speeds The effort level is controlled by directly adjusting the speed and incline using the respective Arrow Keys A personal interval training workout can be designed using the Manual Workout b
27. ll encounter For example at level 5 the peak of the hill will be at 5 0 incline level 15 will present a 15 incline 25 5 USER MENU 5 1 OVERVIEW The T3i T5i Consumer treadmills have a User Menu to vary specific attributes of the treadmill Below are instructions on how to enter and use the menu 5 2 ENTERING USER MENU To enter the User Menu press the Stop Key twice and then hold down the Enter Key The unit will go through a warm reset and beep 3 times Alternately hold down the Enter Key and turn the treadmill on The message USER MENU will appear After about 1 second the Console will automatically enter the first Menu Item Use the Enter Key to move forward through the Menu Items Use the Stop Key to move backwards When in the last mode you must move backwards to get to the other items There are two ways to exit the menu Turn off the treadmill all settings will be saved Or keep pressing the Stop Key to move all the way back to the beginning of the menu To see how to change settings in the menu refer to the specific Menu Item below 5 3 DESCRIPTION OF USER MENU ITEMS 5 3 1 USER STATISTICS The User Statistics mode is used to display the current accumulated statistics of up to 4 different users Select the user s name using the Up Down Arrow Keys and or My Workout Key Press Enter Use the Up Down Arrow Keys to move through the data items If any data item is over the listed maximum you will see dashes in the dis
28. mprises the following phases 1 Warm up 2 Plateau 3 Interval Training and 4 Cool down Warm up Gradually brings the heart rate into the lower portion of the target heart rate zone increasing respiration and blood flow to working muscles Plateau Increases heart rate so that it is within target zone Check the heart rate at the end of the plateau period to ensure having entered the target heart rate zone Interval Training A series of hills and valleys During this portion of the workout you are confronted with a series of successively steeper hills each separated from the next by a valley or recovery period Check the heart rate at the end of the interval training period to ensure staying within the 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 1 to 9 minutes Because workouts with durations of less than 10 minutes are insufficient for the Hill Workout to complete all four phases adequately the workout condenses at various stages to meet the chosen workout time 10 to 19 minutes The interval durations are initially set at 30 seconds for a 10 minute workout For every additional minute of workout duration the Hill Workout lengthens each interval by three seconds Thus a 15 minute Hill Workout will feature intervals of 45 seconds each 20 to 99 minutes All intervals
29. must install one DANG ER A risk of electrical shock may result from improper connection of the equipment grounding conductor Check with a qualified electrician if in doubt about 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 DANG ER Tout branchement incorrect du conducteur de mise la terre de l appareil peut causer un risque de d charge lectrique Consulter un lectricien qualifi en cas de doute sur la technique de mise a la masse NE PAS modifier la fiche de l appareil Si elle ne s adapte pas sur une prise lectrique faire installer une prise correcte par un lectricien qualifi 1 2 3 How TO STABILIZE THE LIFE FITNESS TREADMILL After placing the unit where it will be used check its stability If there is even a slight rocking motion or the unit is not stable determine which stabilizing leg is not resting on the floor To adjust loosen the JAM NUT A and turn the STABILIZING LEG B until the rocking motion ceases and both stabilizing legs rest firmly on the floor Retighten the JAM NUT NOTE t is extremely important that the stabilizing leg be correctly adjusted for proper operation An unbalanced unit may cause striding belt misalignment 1 2 4 POWER SWITCH Located in the front of the product the ON OFF switch has two positions I one for ON and 0 zero for OFF 1 2
30. nings blocked Keep air openings free of lint hair or any obstructing material e Never insert objects into any opening in this product If an object should drop inside turn off the power unplug the power cord from the outlet and carefully retrieve it If the item cannot be reached contact Life Fitness Customer Support Services e Never place liquids of any type directly on the unit except in an accessory tray or 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 Do not use this product in bare feet Keep all loose clothing shoelaces and towels away from moving parts e Do not reach into or underneath the unit or tip it on its side during operation e Keep the area six feet 2 meters by three feet 1 meter behind the treadmill clear of any obstructions including walls furniture and other equipment e Handrails may be held to enhance stability as needed but are not for continuous use e Use the handrails whenever additional stability is required In case of an emergency such as tripping the handrails should be grabbed and the user should place his her feet on the side platforms e Never walk or jog backwards on the treadmill e When necessary to immobilize the treadmill set display to read SELECT A WORKOUT Press the STOP Key twice if not already there Then hold down the S
31. not reversible Ergo Crossbar with side handrails 1 25 Fat Burn Cardio Heart Rate Hill Heart Rate Interval Extreme HR Sport Training 5K and 10K Sport Training Hill Random Manual and EZ Incline Workouts 20 levels each in Sport Training 5K and 10K Sport Training Hill Random and EZ Incline Workouts Standard Polar HR monitoring system Standard designed into system Deluxe 7x15 16 character red LED Message Center 3 years parts 1 year labor and lifetime on frame and life spring 76 5 inches 194 centimeters 32 5 inches 82 centimeters 55 5 inches 141 centimeters 253 pounds 115 kilograms Base Carton Console Carton 82 0 inches 208 3 centimeters 30 6 inches 77 7 centimeters 33 0 inches 83 8 centimeters 14 9 inches 37 9 centimeters 18 5 inches 47 0 centimeters 7 7 inches 19 6 centimeters 275 pounds 124 7 kilograms 16 5 pounds 7 5 kilograms 34
32. play These Statistics can be cleared to zero as follows Press the Speed Up Arrow Key The display will indicate PRESS SPEED DOWN ARROW KEY TO CLEAR STATS Press the Speed Down Arrow Key The stats will be cleared and the message STATS CLEAR will be displayed If you press any other key after pressing the Speed Up Arrow it will cancel the clearing of the stats Then you must re activate the clearing process by pressing the Speed Up Arrow Key again 5 3 2 SETTINGS There are 3 Settings that can be adjusted and saved Pause Time Sleep Time and Units You can cycle through the settings using the Up Down Arrow Keys Use the Time Arrows to adjust the settings Any adjustments are automatically saved You can revert a setting back to its default value by pressing the Cool Down Key 5 3 3 SOFTWARE VERSION NUMBERS SOFTWARE VERSION shows the current software version for the Console and for the Motor Controller Use the Up Down Arrow Keys to toggle between them The Console Software Version Number is displayed as CONSOLE VER XX X where xx x is the version number For the Motor Controller the message MOTOR VER XX X is displayed 26 5 4 USER MENU ITEMS SETTING DEFAULT RANGE DESCRIPTION VALUE USER STATISTICS Mode displays accumulated statistics of up to 4 different users Select User Use Arrow Keys to select 1 of dusers t Use Arrow Keys to select 1 of 4 users My Workout 1 4 MY WORKOUT X Press Enter to access accumulated
33. pt el Ea EEE AEE nes n s inigecatstacehcashdeseas faces iter dts uanthes tn rin eines Proline ace 12 2 4 Accessory Trays nt en aiid id SA ee a ne eae 12 3 Heart Rate Zone Training EXOICISO si nv rien meme ne ren aa araea aa nadt 13 3 1 Why Heart Rate Zone Training Exercise ss 13 3 2 Heart Rate MOMMOMMNAG sssri aaeeea ar Aaaa la rente 14 The Polar Heart Rate Chest Strap 4 he Workouts ieviint hich eek Ua EE A 15 4 1 Workout D scripti ns 28 48uuninnii AR rang einen sence Annie inner dh see 15 Go System Quick Start Zone Training Fat Burn and Cardio Heart Rate Hill and Heart Rate Interval Extreme HR Sport Training 5K Sport Training and 10K Sport Training Hill Random and Manual EZ Incline Cool Down 4 2 Using the Workouts Chart sis 21 4 3 Using My Workouts 5e mienne insister ent ENAS Et EEEN 22 Introduction Starting a Saved Workout Saving a Workout and Changing Your User Name Getting Your Statistics 4 4 How to Maximize Workouts on a Life Fitness Treadmill ceeccecesceceeeeeeeeeeeeeeeeeeeeeeseeeeeeeeeenees 23 Selecting the Correct Intensity Level 5 User Mendes sn NO tee E ea DN St ag 24 5 1 OVGIVICW cht Se tas Ree Cee ohn eee E a Ahad at Ae ee onl et eaten does Aes 24 5 2 Entering User Menuiseries iii sr teiedtcan cizehe Ges asi eaitaeenid Feeder 24 5 3 Description of User Menu Items sin 24 User Statistics Settings Software Version Numbers 5 4 User Menu Items Chart 2 ccsa
34. riding belt is from 1 75 45 mm to 2 25 57 mm from either side of the frame If the striding belt travels beyond this position see How to Adjust and Tension the Striding Belt or contact Life Fitness Customer Support Servicesfor proper alignment instructions 1 800 328 9714 USA 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 use non abrasive cleaner on a soft cloth and then wipe the unit 28 6 2 TROUBLESHOOTING THE HEART RATE CHEST STRAP HEART RATE READING IS ERRATIC OR ABSENT ENTIRELY e Repeat the electrode wetting procedure see How to Use the Heart Rate Monitor Chest Strap The electrodes must be wet to pick up and transmit accurate heart rate readings e Make sure the electrodes are flat against the skin e Wash the belt transmitter regularly with mild soap and water e Make sure the chest strap transmitter is within three feet one meter of the heart rate receiver e The chest strap is battery operated and will eventually stop functioning If the chest strap transmitter battery is depleted contact Life Fitness Customer Support Services at 1 800 328 9714 for instructions on how to have the chest strap replaced HEART RATE READING IS ERRATIC OR EXTREMELY HIGH When exercising with the heart rate chest strap you may come within range of electromagnetic signals strong enough to caus
35. ss dont les orifices d a ration seraient bloqu s Maintenir les orifices d a ration exempts de peluches de cheveux ou de tout type d obstruction e Ne jamais rien ins rer dans les ouvertures de cet appareil Si un objet tombait l int rieur le r cup rer avec pr caution apr s avoir mis la machine hors tension et d branch son cordon d alimentation de la prise du secteur S il est impossible de l atteindre contacter le service client le de Life Fitness e Ne jamais placer de liquides quelconques directement sur l appareil sauf dans le plateau pour accessoires ou un support pr vu cet effet Il est conseill d utiliser des conteneurs munis de couvercles e Porter des chaussures avec des semelles en caoutchouc ou fournissant une tr s bonne adh rence Ne pas utiliser de chaussures talons de semelles en cuir ou de crampons V rifier si aucun caillou ne s est incrust dans les semelles Ne pas utiliser cet appareil pieds nus Maintenir les v tements amples les lacets de chaussures et les serviettes loin des parties mobiles e Ne rien essayer d attraper dans ou sous l appareil et ne pas le renverser sur le c t pendant qu il fonctionne e Derri re le tapis roulant conserver une zone d un m tre sur deux 3 x 6 pi d gag e de toute obstruction y compris murs meubles ou autres appareils e Les rampes lat rales peuvent servir r tablir son quilibre mais ne sont pas destin es un usage continu e Utilis
36. the belt tensioning bolts on each of the rear roller guards 2 Stand on the sides of the treadmill and straddle the belt not standing on it Enter the Manual Workout and set the belt speed to run at 4 0 mph 6 4 kph 3 If the striding belt has moved to the right turn the right tension bolt 1 4 turn clockwise with provided 4 Allen wrench and then turn the left tension bolt 1 4 turn counter clockwise to start striding belt tracking back to center of roller 4 If the striding belt has moved to the left turn the left tension bolt 1 4 turn clockwise and then turn the right tension bolt 1 4 turn counter clockwise to start striding belt tracking back to center of roller Repeat adjustments until striding belt appears centered Allow machine to continue running for several minutes to observe if tracking remains stabilized NOTE Do not exceed one full turn of the adjusting screws in either direction If after one full turn the belt does not track properly contact Customer Support Services The phone numbers are listed in How to Obtain Product Service 30 6 3 3 TENSIONING AN EXISTING STRIDING BELT 1 Enter the Manual Workout and run the treadmill for five minutes at 5 0 mph 8 0 kph NOTE Do not run on belt 2 Reduce the speed to 2 0 mph 3 2 kph Walk on the treadmill tightly grip the handrails and attempt to stall the striding belt If the belt slips continue to Step 3 If it does not slip the tension is correct 3 Using the Stop Ke
37. ts A recommended workout heart rate is then calculated for you You are shown this value and asked to accept or change it using the Arrow Keys and or Enter Key This value is used as the upper value of your workout zone The lower values of this zone are automatically calculated based on which program you selected During the workout your Heart Rate Zone is tracked to see how long you stay in your zone If your heart rate reaches or goes past the Theoretical Maximum for more then 45 seconds the unit will automatically drop into PAUSE mode HEART RATE HILL WORKOUT HEART RATE HILL takes you through 3 intensity levels based on your target heart rate This workout is similar to the standard heart rate program except your Target Heart Rate goal varies If you reach the first heart rate goal then a new goal is set This workout consists of 3 hills based on 3 heart rate goals Hill 1 is 90 Target Heart Rate THR Hill 2 is 95 THR Hill 3 is THR The valley will always be defined as 85 of the THR The time or duration you spend at a given heart rate goal is fixed at 1 minute once you reach your goal If you don t reach the given goal you won t encounter any other goals Your fitness level determines the number of hills and valleys you encounter Workout duration is based on time and thus can end during any Target Heart Rate goal 95 THR 85 THR 85 THR Heart Rate Hill Warkoul Profile 85 THR 144 THR 130 THR 122 T
38. ual and EZ Incline Workouts 20 levels each in Sport Training 5K and 10K Sport Training Hill Random and EZ Incline Workouts Standard Polar HR monitoring system Standard designed into system Deluxe 7x15 16 character red LED Message Center 3 years parts 1 year labor and lifetime on frame and life spring 72 5 inches 184 centimeters 32 25 inches 82 centimeters 55 5 inches 141 centimeters 220 pounds 100 kilograms Base Carton Console Carton 82 0 inches 208 3 centimeters 30 6 inches 77 7 centimeters 33 0 inches 83 4 centimeters 14 9 inches 37 9 centimeters 18 5 inches 47 0 centimeters 7 7 inches 19 6 centimeters 230 pounds 104 3 kilograms 16 5 pounds 7 5 kilograms 33 7 2 LIFE FITNESS T5i TREADMILL SPECIFICATIONS Designed use Maximum user weight Speed range Elevation range Motor Lift Motor Rollers Belt Deck Handrails Workouts Levels Telemetry HR monitoring Accessory tray Console style Profile window Display Warranty Physical Dimensions Length Width Height Weight Shipping Dimensions Length Width Height Weight Consumer 400 pounds 180 kilograms 0 5 12 0 mph 0 8 20 kph in 0 1 increments 0 15 in 0 5 increments 2 7 HP continuous duty DC Maximum duty cycle of operation is 1 minute on 5 minutes off 2 0 precision crowned 58 Length x 20 Width 147 cm Length x 51 cm Width multi ply Wax laminate cushioned
39. uch as resistance level Wet the transmitter electrodes A 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 However it will function properly through wet lightweight clothing The key to proper operation is for the electrodes to remain wet to transmit the electrical impulses of the heart back to the receiver If it becomes necessary to remoisten the chest strap electrodes grasp the center of the strap pull it away from the chest to expose the two electrodes then moisten them in this position 4 THE WORKOUTS 4 1 WORKOUT DESCRIPTIONS Selecting a Life Fitness workout is as easy as pressing a key The following are preprogrammed workouts for this Life Fitness product 4 1 1 Go SYSTEM QUICK START GO SYSTEM QUICK START is the fastest way to begin exercising and allows you to start a Manual Workout by pressing a key The corresponding keys allow you to enter a Manual Workout at a preset speed English Units Metric Units e Walk 3 0 mph 0 5 4 5 0 kph 0 8 6 5 e Jog 5 0 mph 0 5 7 8 0 kph 0 8 11 0 e Run 7 0 mph 0 5 10 12 11 0 kph 0 8 16 20 Each workout can be reprogrammed to your desired speed First change the default values by adjusting the speed
40. xercise at a level between 60 and 75 of the theoretical maximum heart rate Alternately to improve cardiovascular condition work out at 75 to 85 of the theoretical maximum heart rate Life Fitness offers five exclusive workouts designed to take full advantage of the benefits of Heart Rate Zone Training Exercise Fat Burn Cardio Heart Rate Hill Heart Rate Interval and Extreme HR The focus of the exercise activities can be varied by switching between the Zone Training workouts at any time during a workout by using the Workout Program Key All Zone Training workouts measure heart rate Wear a telemetry heart rate chest strap and the heart rate will be transmitted to the on board computer continuously The elevation level will automatically adjust to maintain the target heart rate based on the actual heart rate Heart Rate Interval 80 Max HR Age 10 20 30 40 50 60 70 80 90 100 Extreme Heart Rate ie H 85 A 75 85 Max HR 65 55 80 Steady HR Target Zones Fat Burn 65 Steady HR Defined by the American College of Sports Medicine s Guidelines for Exercise Testing and Prescription as 220 minus age 15 3 2 HEART RATE MONITORING 3 2 1 THE PoLAR HEART RATE CHEST STRAP The standard Heart Rate Chest Strap allows the on board Polar compatible telemetry heart rate feature of this product to continuously monitor the heart rate and in many workouts adjusts aspects of the workout s
41. xperience when training for a 10 kilometer race This workout is the same as Sport Training but perfect for training for your 10K race run This workout will end after you have gone 10 kilometers 6 2 miles 20 4 1 7 HILL WORKOUT HILL is an interval training workout consisting of a combination of hills and valleys proven to provide effective time efficient cardiovascular results The Life Fitness patented Hill Workout offers the ideal configuration for interval training periods of intense aerobic activity separated by regular intervals of lower intensity exercise The computerized interval training workout has been scientifically demonstrated to yield greater cardio respiratory improvement than steady pace training Not only does the Hill Workout 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 workout The longer the Hill Workout the more time spent on top of a hill and at the bottom of a valley Effort and recovery periods are simulated on the Display Console by columns of red lights in the Workout Profile Window The columns move from right to left during the workout The higher the column the higher the incline Consequently the effort must be increased to continue training TERRAIN HILLS AND VALLEYS PLATEAU INTERVAL TRAINING COOL DOWN WARM UP FIRST HR SECOND HR CHECK POINT CHECK POINT Each Hill workout session co
42. y stop the treadmill Turn the belt tensioning bolts clockwise 1 4 turn per side to tension do not exceed one full turn four 1 4 turns per side 4 Enter the Manual Workout and run the treadmill at 2 0 mph 3 2 kph check to insure proper tracking If the Striding Belt drifts to the left or right see Tracking Centering an Existing or New Striding Belt on the previous page NOTE Do not over tighten the tensioning bolts while making belt adjustments Over tightening of bolts may over stretch and damage the striding belt or roller bearings Do not exceed one full turn of either bolt in either direction 31 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 and document the serial number of the unit which is located on the serial number plate above the power entry area 3 Contact the nearest Life Fitness Customer Support Services Group TOLL FREE WITHIN THE U S AND CANADA Telephone 800 328 9714 Telephone 612 323 4500 FAX 612 323 4794 For Product Service Internationally LIFE FITNESS EUROPE GMBH Telephone 49 89 31 77 51 0 FAX 49 89 31 77 51 38 LIFE FITNESS UK LTD Telephone 44 1353 665507 FAX 44 1353 666719 LIFE FITNESS B ENELUX Telephone 32 3 644 44 88 FAX 32 3 644 24 80 LIFE FITNESS ITALIA S R L Telephone 39 0472 835 470 FAX 39 0472 8
43. y varying the level of effort during the course of the workout session To do so select a high level of effort until the upper end of the target heart rate zone is reached then select a lower effort level until the heart rate drops to the bottom of the target zone Then increase the level of effort again until the heart rate rises back to the upper portion of the target zone Repeating this process will actually create hills and valleys 4 1 9 EZ INCLINE WORKOUT EZ INCLINE Workout is an incline based workout and it makes your workout more enjoyable The gradual changes in elevation will go unnoticed thereby lowering your perceived exertion and resulting in a more enjoyable experience You will get an effective and efficient cardiovascular workout without realizing how hard you re working to get it m 0 Time 75 Time 100 Time EZ Incline Workout Profile You are presented with one hill The peak of the hill is directly related to your chosen level The peak will be reached after 75 of your workout duration and then the incline will start moving back down to zero percent 4 1 10 COoL DOWN Life Fitness unique Cool Down Protocol automatically customizes every cool down based on your workout performance Workout performance such as speed incline duration and heart rate are inputs in determining the duration and intensity of the cool down 22 4 2 USING THE WORKOUTS CHART Select workout Time Incline and Speed may be ent
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