Life Fitness LC-6500HR User's Manual
Contents
1. Figure 8 Adjusting the Footstraps Figure 9 Leveling the TABLES Table 1 Fit Test Scoring 30 Table 2 Fitness Program 31 Table 3 Lifecycle Trainer Exercise Programs 32 Table 4 Walking Exercise 33 Table 5 Relative Program intensities 35 Table 6 Training Heart Rate Range THRR for Fat Loss and Cardiorespiratory 51 Table 7 Weight Conversion 53 LIFECYCLE TRAINING 100 54 How to Use the Display Console The computerized display console allows you to watch your progress as you ride The on board computer lets you tailor your workout to your individual fitness capabilities and provides a unique means of measuring your fitness improvement from one workout to the next You ll want to challenge yourself by gradually increasing exercise intensity and exercise time as your endurance improves The display console is simple to program and easy to use It shows only data essential to using the bike effectively Figure 1 Display Console vm GRIP HANDLEBAR SENSORS ANYTIME TO GET HEART RATE A INSTRUCTION PANEL Instructions on how to begin your Lifecycle trainer exercise regimen are printed at the bottom of the dis2. as accurate asa clinical EKG without requiring you to wear chest strap sensors The Lifecycle 6500HR is equipped with the Heart Rate program that maintains your heart rate by automatically varying pedal resistance in response to your current heart rate By exercising at a level within your Training Heart Rate Range you can be assured that you are gaining the full benefits of aerobic exercise In the past people with special needs or conditions have been advised by their doctor or exercise specialist to maintain a specified level of watts or calories per hour during their workouts as an indirect means of regulating their heart rate With the Lifecycle 6500HR trainer these types of exercise prescriptions are unnecessary since you can directly monitor your heart rate regardless of the program you use and with the Heart Rate program you can work out at a prescribed heart rate profile automatically This Lifecycle aerobic trainer is manufactured by Life Fitness Based on research from the Exercise Physiology Laboratory University of Massachusetts Medical School Table of Contents continued FIGURES Figure 2 Selection of Hill Random Manual Heart Rate 12 Speed Race and Fit Test Programs 9 Figure 3 Training Zone Chart a Figure 4 Stretching Exercises Figure 5 Hill Profile Figure 6 Correct Seat Height Adjustment 36 Figure 7 Replacing the Battery
3. not respond not including START key O Are you trying to enter a duration for the Hill Profile program that is not available Remember the console will not accept Hill Profile programs other than 1 6 12 18 or 24 minutes Symptom Shuts off during ride Did you stop pedaling or slow your pedaling speed below 80 RPM Interrupting the pedal cadence even for a short period can cause the display console to go blank Did you program the correct time If you want to ride the 12 18 or 24 minute program it s important that you enter the digits within two seconds of each other Failure to enter each number properly may result in a 2 minute program instead of a 12 minute program Also be sure both numbers are displayed before pressing the ENTER key Symptom Lights flicker or fade in and out f1 Are you pedaling fast enough Pedaling below 50 RPM may cause the lights in the Program Profile window to flicker or fade in and out Perhaps you need to replace the 9 voit battery CJ With a Phillips screwdriver remove the Display Handlebar from the frame Disconnect the wire harness and reconnect Symptom Lifepulse Heart Rate Monitoring System Does Not Respond O Are you grasping the heart rate sensors with both hands Are you making contact with all four sensors Place hands palms down over sensors with your thumbs contacting the sensors on the underside of the handlebar Clean sensors with a soft cloth and liquid
4. Fit Test Press the SELECT KEY until the LED to the left of the program is lit then press ENTER Note that each time the SELECT KEY is pressed the computer scrolls to the next program selection Step 5 Select Target Heart Rate For Heart Rate Program Only Use the keypad to enter your age then press ENTER The Lifecycle trainer will calculate a target heart rate for you if you don t wish to use the heart rate selected by the Heart Rate program you can press the ne key and enter your own heart rate target then press Step 6 Select Exercise Time Hill Profile Program Only lf you have selected the Hill Profile program the time LED above the Data Entry window will flash requesting you to enter your program time of 1 6 12 18 or 24 minutes NOTE The console does not accept Hill Profile programs of durations other than those listed here There is no need to enter a time for the Random Manual Heart Rate 12 Speed Race or Fit Test programs After entering your time press the ENTER key 37 programs the light occasionally changes from the bottom position 80 RPM to the top position 100 RPM This tells you to increase your pedal speed to 100 RPM This occurs during the cool down phase of the Hill Profile and at various points during the Random programs Unlike the Hill Random and Manual programs with a constant work pedal resistance the 12 Speed Race program s pedal resistance varies with the speed at which you are traveling
5. as well as the level or gear chosen During your ride the Miles LED will remain lit and your total miles traveled will be displayed The Pedal RPM window will display the speed miles per hour at which you are traveling Step 9 Check Your Heart Rate You should check your heart rate periodically during each exercise session to ensure that you are working within your THRR Suggested times to check heart rate are shown in Figure 3 on page 15 If you wish to check your heart rate simply grasp the handlebar sensors to use the Lifepulse system Step 10 Changing Level of intensity Difficulty if your heart rate is above your THRR reduce your level of intensity by entering a lower number on the keypad except in the Heart Rate program If your heart rate is below your THRR you can enter a higher number to increase the level of intensity Do not change the workout intensity if your heart rate is within your THRR You can change the level of intensity at any time during your ride by simply pressing a new number on the keypad Step 11 Changing Your Target Heart Rate Heart Rate Program Only To change your target heart rate goal at any time during the Heart Rate program press the asterisk key followed by the new value entered on keypad Use the Target Heart Rate Chart on the console as a reference O Reduced boredom and the potential for increased adherence to the overall exercise plan Steady Pace Training For those who pre
6. cd LEAS 6500HR OPERATION MANUAL HOW TO GET THE MOST OUT OF YOUR LIFECYCLE WORKOUT Introduction How to Get the Most Out of Your Lifecycle Trainer Workout Congratulations and welcome to the world of Life Fitness and the Lifecycle 6500HR Heart Rate aerobic trainer Your new bike is the culmination of over 20 years of technological innovation Today itis recognized as the world s most popular and most advanced computerized stationary bicycle The Lifecycle aerobic trainer offers a host of exclusive features designed to help you achieve your fitness goals more quickly and enjoyably ts new Heart Rate Management program Lifepulse digital heart rate monitoring system with near 100 accuracy and Fit Test program provide the exceptional motivation that will help you stay with your conditioning program Who rides the Lifecycle aerobic trainer People who value time and who need to make every minute count Olympic athletes movie stars busy executives top government administrators sports celebrities and others all make the Lifecycle trainer their exercise choice Whether at a fitness facility at home or at the office riding a Lifecycle stationary bike is an excellent way to lose weight and improve your cardiorespiratory condition And it s fun More health clubs use Lifecycle trainers for cycling than any other computerized stationary bike Why ride a Lifecycle aerobic trainer Aerobic training witha Lifecycl
7. ds itis more difficult to pedal at the same level of intensity in the Manual program than on the Random program and the Random program is more difficult to pedal at the same level of intensity than the Hill Profile program Note the 3 minute warm up period in the Heart Rate program is similar in difficulty to the Hill Profile program Lifecycle Hill Simulation and Miles Traveled The programs of the Lifecycle model 6500HR have graduated levels ofintensity to simulate riding through hills and valleys train al hp Lar programs the pedal resistance will increase or decrease for the duration of the hill shown in the Program Profile window This window graphically depicis the upcoming terrain giving you a preview of what you are about to encounter Additionally the Lifecycle mode 6500HR has different levels of intensity or difficulty These levels simulate the effect of a rider encountering a series of hills whose inclines vary based on the level of intensity selected The hills encountered on level O are easiest with those on level 12 being the most difficult or having the greatest incline Except for the 12 Speed Race program the Lifecycle trainer is a constant work system that does not allow you to cheat during an exercise program in the other programs the pedal resistance compensates for changes in pedal speed or RPM the more resistance you will encounter the faster you pedal the less resistance you will encount
8. e stationary bike is more than just a motivating experience Regular aerobic exercise improves energy and endurance reduces body fat lowers your probability of heart disease and tends to prolong life Consistent workouts can also diffuse the effects of everyday stress Competitive athletes train aerobically to increase heart strength lung capacity and muscular endurance Read this manual now Before beginning a Lifecycle Personal Exercise Plan PEP it is essential that you read this entire manual It explains how to operate your Lifecycle bike and helps you design an aerobic workout tailored to your personal fitness needs lf you have further questions regarding the operation of your Lifecycle trainer please call Life Fitness Product Support toll free at 800 351 3737 In Illinois call 708 451 0036 Based zesoarch from he Exercise Physiology Laboratory University of Massachusetts Medical Schoo r R S de Hyde R T Wing AL et al Physical Activity Al cause Mortafty and Longevity of College Alumni N Engi J Med 1986 314 March 6 805 613 The Lifecycle model 6500HR aerobic trainer is an advanced and refined version of the famous ergometric bicycle that started the electronic fitness revolution of the 1970s The Lifepulse digital heart rate monitoring system on the Lifecycle 6500 trainer is unique to Life Fitness products This system gives the most accurate heart rate readings available virtually 100
9. e end of the interval training period See Figure 5 on page 24 for the exact time of each heart rate check point Always check your heart rate at the times indicated to make sure you are staying within your personal THRR The Hill Profile diagram Figure 5 shows the terrain encountered while riding on the Lifecycle aerobic trainer Hills and valleys are simulated on the display console by columns of red and yellow lights in the ne Profile window The columns move from right to left as you The higher the column the steeper the hill and greater the resistance Consequently you must increase your effort The Random Program Inthe Random program the computer randomly selects hill and valley terrain which varies with each ride Over one million combinations are offered in an interval training format Because resistance levels are greater in this program than in the Hill Profile program it is recommended that you set the Random program lower than the level of intensity you would normally select on the Hill Profile program Heart Rate Check Points You should check your heart rate after the first 5 minutes of exercise in the Random program and every 5 to 10 minutes thereafter to ensure that you are exercising within your THRR The Manual Program This program provides steady pace exercise with fixed pedal resistance equal to that of the highest hill encountered on the Hill Profile program at the same level of intensity Because of the hig
10. er Because the amount of exercise is constant and the amount of resistance depends on the actual RPM the distance traveled will always remain the same A laa tl nl id go at sooner because the programs are based on time and a predetermined amount of exercise to be performed during the selected time period Only the 12 Speed Race program features varying pedal resistance to simulate the feel of a real bike The pedal resistance increases with increased pedaling speed thus allowing you to control the intensity of the program and the level or gear you are on Step 2 Start Pedaling The Lifecycle heart rate trainer does not require electricity from an outside source You supply the power by pedaling You should start pedaling briskly BEFORE you start the Lifecycle trainer Step 3 Press the START Key Once you are pedaling briskly at a speed of approximately 80 RPM you should press the START key When you press START the program selections will begin flashing and a flashing dash appears in the Data Entry window If you are not pedaling briskly enough when you press the START key you will not get the program selections to illuminate so you can select your program If this occurs increase pedaling speed then press the START key again Step 4 Select Exercise Program A flashing dash appears in the Data Entry window requesting that you choose one of the six Lifecycle 6500HR programs Hill Profile Random Manual Heart Rate 12 Speed Race or
11. est score in the left column of Table 2 below 4 The corresponding letter is your Recommended Exercise Level 5 For Lifecycle trainer exercise use Table 3 page 32 to determine your program For a walking exercise program use Table 4 page 33 Table 2 Fitness Program Levels FIT TEST SCORE 02 max mi kg min 31 Table 4 Walking Exercise Programs PROGRAM LEVEL A PACE min mi DURATION mir CALORIES DAY WEEK 34 56 s o 1142 MILEAGE PACE mph r 1708 i CALORIES DAY WEEK MILEAGE 20 E PACE mph 35 35 375 375 40 40 mivm 1708 1798 1690 1600 150 1590 De 5 sls 228 204 281 7 PROGRAM LEVEL D 1 2 se ze 910 coro zo s 5 4 L L l 37 WEEK DURATION min Percentage of thearetcal maximum Calories based on 70 kg 1541b individual Based on research from the Exercise Physiology Laboratory University of Massachusetts Medical Schoo Table 5 Relative Program Intensities Hil roe Rate Random Race Manual Fit Test 0 1 0 Intensity 34 23 1 57 46 2 istance 89 67 3 10 78 4 2 9 10 5 12 1 6 12 12 7 12 12 8 12 12 9 12 12 10 12 12 11 12 12 12 Interpretation level 3 or 4 in the Hill Profile program is equivalent to level 2 in the Random Program and level 1 in the Manual program In other wor
12. f endurance and strength you can reach is always determined by your genetic potential your fitness program and your environment Don t compare yourself just to top athletes or celebrities Judge real development by improvement from where you start You will have a sense of pride and accomplishment when you achieve goals you have set for yourself and nothing is more motivating than success 6 Keep a Progress Chart A daily log like the one included at the end of this manual helps you monitor your progress objectively Subjective comments about how you feel during and after your workout can keep you aware of subtle changes as you improve and this is a good way to catch yourself in slumps 7 Enlist the Support of Family and Friends Tell those close to you about your fitness goals and ask them to support your efforts Working out with a friend can produce amiable challenges and be twice the fun of exercising alone How to Solve Operating Problems Symptom No power Perhaps you need to replace the 9 volt battery on the underside of the bike s console See page 47 Symptom Hard to pedal fJ The Lifecycle aerobic trainer may be harder to pedal during its break in period This tightness usually subsides after the first 10 to 15 hours of use tJ Perhaps you ve selected a level of intensity that is too difficult for you atthis time l so try a lower level and graduate to a higher level when you are ready Symptom Keys do
13. fer steady pace training it is also available on the Lifecycle trainer it is provided through the Manual 12 Speed Race or Heart Rate program You can create your own programs using the Manual or Race program simply by changing levels during the course of your ride or the Heart Rate program by changing the target heart rate For example if you are riding the Manual program at level 4 and wish to increase the pedal resistance merely press a numbered key thatis greater than 4 Likewise you can select a lower number If you in the Heart Rate program and your target rate is 110 you can reduce or increase resistance by pressing the asterisk key and entering a higher or lower target heart rate Some exercise physiologists believe in the combined use of both steady pace and interval training The Hill Profile and Manual programs Offer this variety If your time is limited however we recommend that you choose the Hill Profile program because it can provide greater cardiorespiratory improvement per unit of time than steady pace training If for some medical or physiological reason you have been advised to maintain a steady heart rate while you are exercising select the Heart on program and enter your own target heart rate using the asterisk y Rippe J M etal Comparisons Among 12 Meute 12 Minute Steady State Cyde Traning Programs Abstract American College of Sports Medicine 1988 4 5 Be Realistic The degree o
14. her resistance levels of this program it is recommended that you set the Manual program 2 3 levels lower than the level of intensity that you would normally select on the Hill program Heart Rate Check Points You should check your heart rate after the first 5 minutes of exercise on the Manual program and every 5 to 10 minutes thereafter to ensure that you are exercising within your THRR You can also design your own interval training program using the Manual mode by varying the level of intensity during the course of your workout To do so you select a high level of intensity until you reach the maximum heart rate in your THRR then pedal at a lower level of intensity until your heart rate drops to the bottom of your particular THRR Then increase the level of intensity until you reach your maximum heart rate again By repeating this process you will be simulating your own hills and valleys The Heart Rate Program The Heart Rate program is designed to maintain your heart rate by varying pedal load The program through the use of the Lifepulse system provides you with an accurate and convenient means of obtaining your heart rate while automatically adjusting the pedal load to work your heart rate at or around a pre determined value based on your age and the Training Zone Chart You are free to change your target heart rate at any time during the program simply by pressing the asterisk key and entering a new target Using this option
15. ing the Bike 49 Table 6 Training Heart Rate Range THRR for Fat Loss and Cardiorespiratory Improvement Optimal Max 60 75 85 Training Age HR HR HR HR HR 120 150 AQ 160 21 199 119 149 169 159 22 198 119 148 168 158 1 167 24 196 118 147 167 157 25 195 117 146 166 156 26__194 116 145 188 _ 155 27 193 116 145 164 154 4 29 191 115 143 162 153 30 190 114 142 162 152 31189 n3 14216 32 188 113 141 160 150 33 187 112 140 459 150 Era 186 112 139 158_ 149 5 185 111 139 157 148 1 4 147 37 183 110 137 155 146 82 109 136 155 146 1 40 180 108 135 153 144 41 179 _ 107 134 152 143 42 178 07 133 151 142 43 177 106 433 150 142 44 1 1 5 175 106 131 150 140 46 174 105 130 149 139 47 173 104 130 148 138 48 172 104 129 147 138 49 171 103 128 145 137 O 0 0 127 44 1 51 169 101 127 144 135 101 4 4 53 167 100 125 142 134 54 166 400 124 141 133 14 56 164 98 123 139 131 57 163 98 122 138 130 58 162 97 121 138 130 59 161 97 121 137 129 BO 160 96 120 gt 16 18 61 159 95 119 135 127 62 158 95 118 134 126 1 1 1 54 156 94 117 133 125 65 155 93 116 132 124 66 154 92 115 131 123 87 153 92 115 130 122 1 69 151 91 113 128 121 70 150 98 12 135 120 See footnotes and explanation on page 52 51
16. is displayed in the ELAPSED TIME window Use this stopwatch to time your rest period To resume your exercise program simply press the ENTER key To cancel the current exercise program press CLEAR PAUSE twice The current exercise program is also canceled when you stop pedaling Figure 2 Selection of Hill Random Manual Heart Rate 12 speed Race and Fit Test Programs Hill Program Manual Program Random Program Fit Test Program 12 Speed Race Program Heart Rate Program Program Select Key for longer periods of time promotes fat loss because these longer periods of exercise burn more calories from stored fat ff you are working to reduce the probability of heart disease or improve endurance your goal is to build a stronger heart and lungs cardiorespiratory improvement By expanding Jung capacity your body s intake and utilization of oxygen is increased Regular aerobic exercise accomplishes this and improves muscle endurance at the same time See Figure 3 page 15 for a Heart Rate Training Zone Chart with suggested heart rates for fat loss and cardiorespiratory training Guidelines FIT stands for FREQUENCY of exercise INTENSITY of exercise and the amount of TIME duration you spend exercising These are the three variables in designing an effective Personal Exercise Plan PEP Here s how to use the FIT guidelines to develop your PEP FREQUENCY refers to how many times y
17. non abrasive cleaner How to Replace the Battery A9 volt alkaline battery is located in a small compartment in the lower center of the back of the display console as you view it from the seat Occasionally this battery needs to be replaced Follow these steps Step 1 Remove the screw from the DISPLAY CONSOLE using a Phillips screwdriver Step 2 Gently pull the BATTERY WIRES out so that you can disconnect the old BATTERY and connect the new ALKALINE BATTERY as shown Step 3 Cradle the ALKALINE BATTERY on the BATTERY COMPARTMENT DOOR and install by first inserting the tab on the back of the BATTERY COMPARTMENT DOOR into the opening on the DISPLAY CONSOLE and then by gently pushing up carefully tuck the BATTERY WIRES back into the DISPLAY CONSOLE while reinserting the DOOR Tighten the screw until snug CAUTION DO NOT OVERTIGHTEN CAUTION USE AN ALKALINE BATTERY ONLY Figure 7 Replacing the Battery 47 How to Level the Lifecycle Model 6500HR The Lifecycle model 6500HR trainer may have to be leveled depending on the surface on which it is placed After placing the Lifecycle aerobic trainer in the intended location for use check the stability of the bike If the Lifecycle trainer is not level tum the FOOT in the stabilizer bar in either direction until the rocking motion is diminished If one end of the Lifecycle trainer is not touching the floor rotate the FOOT so it is touching the surface Figure 9 Level
18. ou ride your Lifecycle trainer each week if your objective is to improve cardiorespiratory fitness you should ride the bike at least three times a week with no more that two days between workouts At first you should give your muscles a chance to adapt to increased activity When you begin your FIT regimen do not exercise more than once every other day This should prevent muscle soreness and fatigue Even after you have progressed sufficiently the American College of Sports Medicine still recommends that your workout not exceed 5 times per week Increased frequency yields minimal additional cardiorespiratory improvement and increases the risk of muscle strain Only highly trained competitive athletes should consider daily workouts However if your goal is fat loss you should exercise more frequently for longer periods of time at a lower level of intensity INTENSITY refers to how hard you work your heart A heart rate of 75 of your theoretical maximum heart rate is the threshold above which optimum cardiorespiratory training occurs for those who are medically fit 85 of your theoretical maximum heart rate is a safe upper limit for these same people Select a level of intensity that puts your heart rate between 75 and 85 of your theoretical maximum for cardiorespiratory improvement Beginners will want to exercise at a heart rate which is closer to 70 while highly trained athletes may want to exercise closer to 85 of the theore
19. play console to remind you how to select your program and intensity level Keys to abbreviations are also listed PROGRAM PROFILE WINDOW This matrix of LED lights shows your present position yellow column and the upcoming terrain red columns As you pedal the lights move across the screen from tight to left The higher the yellow column of lights the harder you will be pedaling In the Heart Rate and Fit Test programs a large heart shape will flash in this window prompting you to make contact with the sensors to obtain a heart rate When you are making good program You must press the asterisk key immediately preceding the entry of a new target heart rate number ENTER KEY This key enters the riding time of your Hill Profile program into the Lifecycle on board computer It is also used to enter your resistance level your age or selected target for the Heart Rate program and each component of the Fit Test program CLEAR PAUSE KEY Use this key to put your exercise program on hold clear an incorrect entry or restart a program To put your exercise program on hold press the key once and keep on pedaling If you stop pedaling all power is lost and the display goes blank Pedal resistance is at a minimum while the program is on hold You can use this rest feature if you begin to feel tired to the point of discomfort When the CLEAR PAUSE key is pressed once during a program the bike s stopwatch feature is activated and time
20. rease the effectiveness of your workout O DO OBTAIN PROPER MEDICAL CLEARANCE PRIOR TO STARTING YOUR PERSONAL EXERCISE PROGRAM BY HAV ING A PHYSICAL EXAM O Do set realistic goals and objectives O Do exercise within your THRR 3 Do warm up and cool down properly O Do stretching exercises before you begin your Lifecycle trainer program O Do stretching exercises after you complete your cool down O Don t increase duration by more than one level per week tJ Don t increase intensity and duration at the same time O Don t overextend yourself in hot and or humid weather 21 Cool Down Period Reduced pedal resistance which calls for pedaling at80 RPM for 1 3 of the time then faster 100 RPM for the second 1 3 followed by a return to 80 RPM for the last 1 3 The last 1 3 of this exercise period gradually reduces your heart rate to the lower end of your THRR The cool down period allows your body to begin removing accumulated end products of exercise such as lactic acid which tend to build up in muscles during your workout and contribute to muscle soreness An integral part of the end product dissipation process is the period of rapid pedaling 100 RPM mentioned above A small flashing light to the left on the Pedal RPM window on the display console signals you to increase from 80 RPM to 100 RPM and then to resume 80 RPM again Heart Rate Check Point Your heart rate should be checked near the end of the plateau period and at th
21. ror out of manually counting pulse beats as the seconds tick by It s easy and convenient to use and does not interrupt your Lifecycle program in any way Calculating Your Training Heart Rate Range THRR To approximate your Training Heart Rate Range THRR first calculate your theoretical maximum heart rate The following formula is recognized by the American College of Sports Medicine as a method for determining theoretical maximum heart rate Subtract your age from 220 For example if you are 35 years old your theoretical maximum heart rate is 185 Establish your THRR by multiplying this number 185 first by 60 to establish the lower limit and then by 85 to establish the upper limit Example Age 35 CARDIORESPIRATORY TRAINING Lower limit 220 less 35 185 x 75 139 beats min Upper limit 220 less 35 185 x 85 157 beats min FAT LOSS TRAINING RANGE Lower limit 220 less 35 185 x 60 111 beats min Upper limit 220 less 35 185 x 75 139 beats min American College of Sports Medicine Guidelines for Exercise Testing and Prescription Third Edition Lea amp Febiger Philadelphia 1986 p 32 BEATS MINUTE 100 Figure 3 Training Zone Chart TRAINING ZONE CHART AGE J Training above 85 of your theoretical maximum mmended heart rate is not reco CARDIORESPIRATORY TRAINING RANGE between 75 and 85 of your theoretical maximum heart rate FAT LOSS TRAINING RANGE be
22. s input that exceeds human potential When this occurs ERR appears in the Display Entry window O If you make an error when entering any Fit Test information you correct it by pressing CLEAR PAUSE and re entering the accurate data before pressing the ENTER key fJ Heart rateis dependent on many factors Itis important to take the Fit Test under similar circumstances each time amount of sleep the previous night 7 or more hours is recommended time of day of the test time you last ate 2 to 4 hours after their last meal is recommended time since you last drank liquid containing caffeine or alcohol or smoked a cigarette 4 or more hours is recommended time since you last exercised at least 6 hours is recommended For the most accurate Fit Test results perform the Fit Test on three consecutive days and average the three scores Determining Your Exercise Program Level Once you take the Fit Test and receive a Fit Test score you are ready to select a 12 week program that will help you maintain or improve your gt fitness level First select the exercise activity you wish to follow stationary cycling or walking Once you select one of these activities you should stick with it for the full program however you may supplement it with other aerobic activities How to Select Your 12 Week Workout 1 Take the Fit Test 2 Obtain your Fit Test score VOz max 3 Locate your Fit T
23. tical maximum heart rate Not to be confused with Fit Test a computer program hat measures your cardorespiratory finess American College o Sports Medicine Guidelines for Exercise Testing and Prescription Third Editon Lea amp Fetiger Philadelphia 1986 32 How to Exercise Effectively Using the Lifepulse System Exercising too hard is as ineffective as not working hard enough fact it can be harmful For an effective workout you must determine your optimal workout frequency duration and intensity and stick to it The Lifepulse digital heart rate monitoring system is an exclusive patented feature of Life Fitness products Through the use of sensors built into the handlebars and unique software you can check your heart rate at any time during any Lifecycle program When you make contact with the 4 handlebars sensors 2 on the topside 2 on the underside the Lifepulse system detects the electrical impulses your heart gives off each time it beats Through a sophisticated software system the Lifecycle trainer computer uses these impulses to calculate your heart rate NOTE You must contact all four handlebar sensors to activate the Lifepulse system and receive a heart rate reading This can be done by grasping the sensors palms down with your palms and fingers reaching around the top of the handlebars and your thumbs extended around the underside of the handlebars The Lifepulse system takes the guesswork and er
24. tween 60 and 75 of your theoretical maximum heart rate For mest people training benefits are difficult to achieve below 60 of their theoretical maximum heart rate 15 100 75 Proper Stretching Techniques Stretching is perhaps the most neglected element of physical conditioning because people do not associate flexibility with the more glamorous aspects speed strength and a lean body appearance However without significant flexibility real gains in fitness are unnecessarily difficult to achieve and maintain a tissues provide the freedom of motion that makes exercise easier and more enjoyable to perform while FLEXIBILITY lessening the risk of injury Without proper ASA consistent stretching ligaments and tendons can FITNESS become taut and shortened with decreased SAFETY circulation These inflexible tissues are more prone FACTOR to chronic soreness or rupture than loose stretch conditioned tissues And nothing is more discouraging than nagging injuries Stretching helps people of all ages and fitness levels to prepare themselves for the exertion required to participate in a program of regular muscular and aerobic training See pages 18 and 19 for illustrations of recommended stretching exercises 17 Gi SF R ta Bo ama 18 ES ANN ew Do s and Don ts for Minimizing Soreness and Muscular Stress The following do s and don ts will help reduce the chance of soreness and inc
25. you can create your own warm up and cool down periods by varying your target to be at different percentages of your theoretical maximum Pedal resistance will vary based on your current heart rate and your pedal RPM The Fit Test Program The Fit Test program is a unique feature of Lifecycle aerobic trainers and is designed to help you evaluate your level of cardiorespiratory fitness compared to other people of the same age and gender by providing an estimate of VO2 max 1 kg 1 min With regular use of the Fit Test program you can track your progress as you become more cardiovascularly fit It will motivate you to continue with your Lifecycle workouts and provide you with a measure of how your fitness condition has improved over time You can also use your Fit Test score to select an appropriate 12 week exercise program see Table 2 page 31 27 8 Once your heart rate has been received a score will appear in the Data Entry window Use the table on page 30 to determine where you rank with others in your specific category Make a mental note of the figure or write it in your Training Log atthe end of this manual so you can chart your improvement the next time you use the Fit Test program Fit Test Tips 3 The computer does not accept heart rates less than 90 or greater than 199 beats per minute body weights less than 74 or greater than 399 pounds 1 kilogram 2 2 pounds ages less than 10 or greater than 99 year
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