Life Fitness x3i Home Gym User Manual
Contents
1. XSERIES x3 x3i CROSS TRAINER ASSEMBLY amp OPERATION MANUAL LLFCFOMPCES www lifefitness com Part 7257301 CONGRATULATIONS AND WELCOME TO THE WORLD OF LIFE FITNESS AND THE LIFE FITNESS X3 AND X3i CROSS TRAINER The following operation and assembly procedures have been prepared to make the set up of this Cross Trainer as quick and easy as possible Please take special note of the following important points prior to choosing a location and beginning assembly of the Cross Trainer BEFORE ASSEMBLING CROSS TRAINER DO NOT locate the cross trainer outdoors near swimming pools or in areas of high humidity DO Make sure the sides of the cross trainer should maintain a minimum clearance of 8 inches 20 cm from the nearest cross trainer or other obstruction DO verify the contents of the delivery carton against the accompanying parts listing prior to setting the cartons and shipping material aside If any parts are missing contact Life Fitness Customer Support Services at the number listed on page 26 of this assembly instruction booklet Save the shipping cartons in case of return DO read the entire Operation Manual prior to attempting to operate this machine as this is essential for proper use The Manual explains how to properly use the cross trainer and helps you to design an aerobic workout tailored to your personal fitness needs or requirements For your safety before using this product read the ENTIRE Ope2. EXTREME HR Workout is an intense workout for more experienced users This workout is used to add variety to your workout and break through training plateaus Like running sprints this exercise 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 You ll begin with a standard is i53 ie 3 minute warm up After warm up the resistance is ramped up Stabilizing Period Stabilizing Period Stabilizing Period until the heart rate reaches your Target Heart Rate This pace is then maintained during stabilizing period Following this the resistance is reduced to your lower level When your heart rate recovers to 75 THR it is maintained there for a stabilizing period Then the cross trainer again ramps the resistance back User Example 40 year old 153 recommended THR up until your heart rate reaches the THR This will continue until the workout time you ve set is ended Warm Up 75 THR 75 THR Heart Rate Interval Workout Profile 6 1 9 RANDOM RANDOM gives you a workout with an endless variety of changing resistance levels and patterns 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 resistance levels are greater here than in the Hill workout it is recommended that you set your workout level one or two levels below the wor
3. 1 minute once you reach your goal However if you don t reach the given goal you won t encounter any higher goals Your fitness level determines the number of hills and valleys you encounter Depending the time you set plus how fast and how high you climb your workout can end during any Target Heart Rate period 100 THR 90 THR 90 THR 6 1 6 HEART RATE INTERVAL HEART RATE INTERVAL workout leads you through 2 intensity levels based on your target heart rate The set duration of the hills and valleys is 3 minutes each after you reach your current goal Therefore your fitness level determines the number of hills and valleys you encounter 100 THR 90 THR Heart Rate Interval Workout Profile Once time is up you go into Cool Down mode automatically 144 THR 144 THR 144 THR 130 THR 130 THR 130 THR User Example 40 year old 144 recommended THR 6 1 7 SPORT TRAINING Sport Training is based on a random workout with smoother transitions between hills and valleys This workout simulates conditions experienced outdoors and is a true athletic challenge for all fitness levels Whatever level you choose defines the baseline flat ground for your workout Any level above baseline simulates uphill conditions Any level below baseline simulates going downhill 17 6 THE WORKOUTS CONTINUED 6 1 8 EXTR E M E H R Wo R KO U T Stabilizing Period Stabilizing Period Stabilizing Period
4. A up or Y down arrow keys then press enter to accept amp scroll to the next item 22 8 SERVICE AND TEHCNICAL DATA 8 1 PREVENTIVE MAINTENANCE TIPS Backed by the engineering excellence of Life Fitness our commercial products are among the most popular equipment available today regularly standing up to daily marathon use in health clubs colleges and military facilities the world over This same technology engineering expertise and reliability has gone into the Life Fitness Cross Trainer you now own To keep your Life Fitness Cross Trainer operating at peak performance use these helpful preventive maintenance tips e Use the Life Fitness Cross Trainer in a cool dry place e Clean the top surface of the pedals regularly e Keep the display console free of fingerprints and salt build up caused by sweat e Use only soft 100 cotton cloth lightly moistened with water and mild liquid detergent to clean the Cross Trainer Other fabrics including paper towels may scratch the surface Do not use ammonia or acid based cleaners e Long fingernails may damage or scratch the surface of the console use the pad of the finger to press the selection buttons on the console e Clean the housing and arms thoroughly on a regular basis NOTE When cleaning the exterior of the unit use a non abrasive cleanser and soft cotton cloth At no time should cleanser be applied directly to any part of the equipment Place cleaning solution
5. a handle Do not run the power cord on the floor under or alongside of the Cross Trainer Always follow the console instructions for proper operation e Close supervision is necessary when Cross Trainers are used by children or disabled persons e Do not use this product outdoors near swimming pools or in areas of high humidity fa 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 the optional accessory tray or holder Containers with lids are recommended A e Wear shoes with rubber or high traction soles Do not use shoes with heels leather soles cleats or spikes Make sure no stones are embedded in the soles e Keep all loose clothing shoelaces and towels away from moving parts e Keep the Life Fitness product away from walls and clear of any obstructions and furniture Ensure that there is at least one foot clearance in front of the Cross Trainer e Use caution when mounting or dismounting the Cross Trainer Use the stationary handlebar whenever additional stability is required While exercising always hold onto the user arms or stationary handlebar e Never operate the Cross Trainer facing backwards SAVE THESE INSTRUCTIONS FOR FUTURE REFERENC
6. based on your age You are shown this value and asked to accept or change it using the Arrow Keys and or Enter Key If you accept this number it becomes 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 the zone 6 1 3 FAT BURN On featured Life Fitness cardiovascular equipment The Fat Burn workout focuses on Heart Rate Zone Training at a level that maximizes the use of your body s fat stores for fuel Using an optional heart rate chest strap or the Lifepulse System it helps you maintain a specific heart rate 65 of a theoretical maximum heart rate t within a target zone based on your age The result is a perfect workout every time eliminating both under and over training and the need to monitor your workout because your Life Fitness unit responds to the heart rate and adjusts the workout accordingly NOTE For all Heart Rate Control Programs The Cross Trainer varies resistance automatically to keep your HR in the target zone In order to assure proper variation it s important the user maintains a constant R P M speed 16 6 THE WORKOUTS CONTINUED 6 1 4 CARDIO The Cardio workout is virtually identical to the Fat Burn workout except for a higher target heart rate 80 of the theoretical maximum heart rate which places a heavier workload on the heart muscl
7. the pedals so the knees move in a forward plane not angled inward or outward and so the hips do not rotate outward e Keep back straight Do not bend forward at the waist e Keep both feet on the pedals at all times e If desired allow heels to slightly lift off the pedals during the motion e Do not lock knees during the workout Keep them slightly bent throughout the motion 5 22 FORWARD MOTION LOWER BoDy e Mount the Cross Trainer facing forward e Hands should be positioned comfortably on the center stationary handle e Choose the desired workout profile and duration on the console e Begin moving feet in a smooth forward pedaling motion by pushing top foot forward and pulling bottom foot backward e Exercise at a speed that is comfortable for you 15 5 23 FORWARD MOTION TOTAL BoDy e Mount the Cross Trainer facing forward e Hands should be positioned comfortably on the moving handles such that the elbow creates a 90 degree angle when the moving handlebar is rotated toward you e Choose the desired workout profile and duration on the console e Begin moving feet in a smooth forward pedaling motion by pushing top foot forward and pulling bottom foot backward e Exercise at a speed that is comfortable for you 5 24 REVERSE MOTION Lower BoDy e Mount the Cross Trainer facing forward e Hands should be positioned comfortably on the center stationary handle e Choose the desired workout profile and duration on the console
8. then tighten with a 9 16 socket wrench 7 Tighten the four 5 2 3 4 bolts with a 9 16 socket wrench 8 Push the ten 10 black plastic cover caps over each 5 2 3 4 bolt head and 7 low profile nylock nut STEP 3 Attach Plastic Upright Cap to upright assembly 1 Push the Plastic Upright Cap E into the open end of the tube at the top of the upright tube assembly A 2 Line up the hole in Plastic Upright Cap E with hole in upright tube assembly and fasten with a 3 screw 1 4 SETUP conrinueo STEP 4 Attach heart rate accessory tray to upright assembly NOTE This step applies to model x3i only 1 Before attaching the accessory tray G it is helpful to form the threads in the console plate H Using a 43 Phillips screwdriver start the 0 self tapping screws into the holes When threads have formed remove the screws 2 Feed the upper wire harness J through the slot in the accessory tray bracket K 3 Line up the holes on the accessory tray bracket K with the holes on the console plate H and then secure the accessory tray with the two 0 self tapping screws using a 3 Phillips screwdriver lt 7 SS STEP 5 Plug cables into the back of display console 1 Plug the 10 pin connector at the end of the upper wire harness into the 10 pin connector 10P in the back of the display console Make sure th
9. your doctor before undertaking any exercise program particularly if the user has a family history of high blood pressure or heart disease is over the age of 45 smokes has high cholesterol is obese or has not exercised regularly in the past year If at any time while exercising you experience faintness dizziness pain or shortness of breath 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 a tout moment pendant Pexercice 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 Misc Operations Assembly TABLE OF CONTENTS Section Description o ii A A A OE ee ee ee A Page 1 GETTING STARTED 000 A S A E AI E oe 4 11 1 1 Important Safety Instructions nnau aaau 4 1 2 Parts Uist cons a ada a na de gal r daei A AA RIA AAA eaten nile Le 5 1 3 Parts Description ta A Ae ee a A A A Ee ea 5 1 4 A A RAN 6 1 5 How To Stabilize The Life Fitness Cross Trainer 1 0 2 00 11 1 6 Plugging inrthe Cross
10. E 1 2 PARTS LisT The following parts are illustrated in actual size on the following two pages 0 Accessory Bracket Fastener Qty 2 1 Phillips Pan Head Screw Clevis Cover Fastener Qty 4 1 4 20 x 3 4 LONG 3234101 10 32 x 3 8 LONG 3223401 2 Electronics Console Mounting Fastener Qty 4 3 Upright Cap Mounting Fastener Qty 1 8 18 x 3 4 LONG Phillips Pan PLT ST 3225905 6 20 x 1 2 LONG Phillips Pan PLT ST 3226003 4 Upright Mounting Bolt Qty 2 5 Upright Mounting Bolt Side Plate Qty 4 3 8 16 x 1 LONG 3223301 3 8 16 x 2 3 4 LONG 3223308 6 Front Clevis Pedal Lever Mounting Bolt Qty 2 7 Nylock Nut Low Height Qty 4 3 8 16 x 3 1 4 LONG 3223310 3 8 16 Low HT 3102807 8 Nylock Nut High Height Qty 2 9 Plastic Cap Retaining Washer Qty 10 3 8 16 3102802 6866701 10 Plastic Cap Black Qty 10 Not illustrated Plastic Clevis Covers BlackQty 2 Sets 4 6866601 Cover Clevis 1 75 Top Bottom Top 2 6914901 Bottom 2 6915001 Not illustrated Plastic Upright Cap Black Qty 1 Cap Tube 2 x 3 Custom 6944601 1 3 PARTS DESCRIPTION 0 1 2 3 3234101 3223401 3225905 3226003 4 5 3223301 3223308 3223310 3102807 10 3102802 O 6866701 6866601 5 1 4 SETUP Tools required Socket set Phillips Screwdriver 9 16 open end wrench Please read instructions carefully before assembly Be sure to assemble the unit where it is to be used STEP 1 Remove the ma
11. Pressing the My workout button will exit the statistics display mode and return the monitor to Idle mode NOTE If the user presses and holds the Pause Clear button for 2 seconds while a statistic is being displayed then the statistic being displayed will be cleared and reset to zero 7 If there are no key presses within 30 seconds the monitor will exit statistics display mode and return to Idle mode 7 USER MENU 7 1 OVERVIEW The User Menu on the Life Fitness x3 and x3i Consumer Cross Trainers allows you to choose and vary specific features of the cross trainer To enter and use the User Menu follow the instructions listed below 7 2 ENTERING USER MENU The User Menu can only be used in the idle mode Once you are in idle mode you can enter by pressing the Pause Clear button twice and then pressing the Enter button If this 3 button sequence is not completed within 4 seconds the monitor returns to Idle mode Upon entering the User Menu the monitor will beep three times and enter User Menu programming state 1 7 3 DESCRIPTION OF USER MENU ITEMS Pause Time 1 99 Number of minutes a work out is paused Sleep Time 1 99 off Number of minutes before sleepmode is entered Off Off is defined as no sleep mode Hold Time 1 99 5 Number of seconds before the display toggles to the next parameter to be input by the user Units Eng Metric Sets units as english or metric NOTE To navigate use the ENTER KEY To change any of the items use the
12. SER STATISTICS The My Workout Mode will store the statistics for accumulated Time accumulated Calories and accumulated Distance for up to 4 users Display Definition TIME XXXX XX Accumulated Time CALORIES XXXXX Accumulated Cal DISTANCE XXXXX Accumulated Dist 6 33 PROGRAMMABLE PARAMETERS Operating parameters can be programmed for up to 4 users Programmed parameter Definition Name Name of the user 16 characters Profile Workout Profile any workout program Time Weight THR or Level THR for Heart rate profiles e Resistance Level for other profiles 6 3 4 NAME PROGRAMMING 1 Up to 4 user names or days of the week can be programmed 2 User selects their name by pressing the Workout button 3 The default display before programming by the user is e MY WORKOUT 1 e MY WORKOUT 2 e MY WORKOUT 3 e MY WORKOUT 4 4 User enters editing mode for name or workout by selecting the location they d like to change press and hold the My Workout key for 2 seconds The message center then shows and scrolls the following message PRESS ENTER TO EDIT NAME PRESS MY WORKOUT TO EDIT WORKOUT If the user presses the Enter button to edit name the message center will show the user their name or MY WORKOUT X with the first letter flashing 6 The user uses the arrow keys to scroll through the alphanumeric characters for the letter that is flashing Pressing a 4 button scrolls forward and pressing a W button scrolls
13. Trainer ioo ip A a ea Met odes We ed eee A ee a 11 2 THE DISPLAY CONSOLE es blo da tate Me ah oe ee ed ate AG ed EE SRE AY Pee SE 12 13 2 1 Display Console Overview o 12 2 2 x3 Display Console Descriptions 0 0 nee eee ee 12 2 3 x3i Display Console Descriptions 0 2 0 0 oo 13 3 ACCESSORIES 4 223 645 satos aran ae al Lara eee the de hho da heb ded be bs 14 3 1 Reading Rack resa atara a e ba bee a ee iglb ale pabeg a deg bee beam awe ie 14 3 2 Accessory Trays bc hace aca noe yg geld ae ty oes fad et a A A A aja do ct 14 4 HEART RATE ZONE TRAINING EXERCISE 0 0 00 00 eee eee 14 4 1 Why Heart Rate Zone Training Exercise 0 0 ooo 14 4 2 Heart Rate Monitoring The Heart Rate Chest Strap 2 0 eee eee 15 5 CORRECT USAGE ii a Se ae a ia 15 16 5 1 Lower Body vs Total Body toros ie eae he E eae ee ed Bee dele ee EN 15 5 2 Biomechanical Guidelines cs gdb eg Rh tea Stet a ed deh pep dee on Gh ae ey ek ER ae 15 5 2 1 E A O NN 15 5 2 2 Forward Motion Lower Body 0 nn nent eee 15 5 2 3 Forward Motion Total Body ocoiorioc scar owada ea a a a a bed eae 16 5 2 4 Reverse Motion Lower Body tico a ele ee 16 5 2 5 Reverse Motion Total Body 20 nnn e t eee A AA Y 16 5 2 6 Braking R sistance aN o ean een cc acta as as need pees airing A a Ads a earns AE chet Ea eked apnea Aa E ating 16 6 THE WORKOUTS a a tina ei en kas oe eae E eee ge eels a 16 21 6 1 Workout Descriptions ore ie
14. ad wala ot td Bh ae BME ee a Stated hla segues eee 22 7 1 OVER a A a a irte dank Sora 22 7 2 Entering USerimen aa a A A te he dni eta a A e hd 22 7 3 Description of User Menu Items oooooocco eee eee 22 8 SERVICE AND TECHNICAL DATA 0 0 0 0 23 24 8 1 Preventive Maintenance Tips 000 ci a dd E ae ace ad a 23 8 2 Troubleshooting The Optional Heart Rate Chest Strap ooooccccooccoco eee 23 8 3 How To Obtain Product Service o o ocoococcoc eee eee 24 9 SPECIFICATIONS FOR X31 amp X3 ef oak We eee a 25 1 GETTING STARTED 1 1 IMPORTANT SAFETY INSTRUCTIONS e WARNING Safety of the Cross Trainer can be maintained only if it is examined regularly for damage and wear Keep this product out of use until defective parts are repaired or replaced Pay special attention to the moving linkages and connection points See Preventive Maintenance section for complete details e To reduce the risk of electrical shock always unplug this Life Fitness product before cleaning or maintenance e To reduce the risk of burns fire electric shock or injury always connect each product to a properly grounded 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 Keep the power cord away from heated surfaces Do not pull the equipment by the power cord or use the cord as
15. backwards through the alphanumeric characters When the user has selected the character to be programmed pressing the Enter key accepts the letter and toggles the display to the next letter to be changed Repeat above The user can press the Pause Clear button at any time while programming a name to erase the currently flashing letter Pressing the My Workout button at any time while programming a name will save the displayed name and the console will toggle to editing workout mode The message center will show NAME SAVED for 3 seconds NOTE If the user presses the Pause Clear button twice within a 2 second window while in Name programming mode then the users name will not be saved and the monitor will return to Idle mode 11 The characters that can be programmed are the alphabet capitalized numeric from 0 9 a blank space and a dash 12 If there are no key presses within 30 seconds the monitor will exit programming mode and return to Idle mode The name will not be saved and the message center will display the previously saved name or the default display the next time this mode is selected al Y 21 6 3 5 WorkouT PROGRAMMING 1 If the user presses My Workout while the message center is displaying PRESS ENTER TO EDIT NAME PRESS MY WORKOUT TO EDIT WORKOUT The message center will then display PRESS ENTER TO EDIT WORKOUT PRESS MY WORKOUT TO ACCESS STATISTICS press Enter 2 The message c
16. cases eae ee Lee ee le EE dae was ee RRA Ge ea ne 16 6 1 1 Manual QuickStartim st idad dad dash Gong wales 16 6 12 Z ne Training aen pa aA A ye di Ee waned gaan We dee wate eG ae at a eae ee ee ak 16 6 1 3 Fat Burnie eth eM te Bese A a DAG ek a A ME Ad Aad A 16 6144 Cardio cn foo tow tht wih ke the a ele teu coke Ble A rat Gaal eagle pales a A e 17 6 1 5 Heart Rate Hill And Heart Rate Interval Workouts 0 0 tees 17 6 1 6 Heart RatecIntervall fo fhe ta i a dey ade Bote on Da A AA eal ved Pe Gs Ee Y 17 GA SPORE TAMOS AL ARS ae A 17 6 1 8 Extreme AR Workout i puina soga a A Ale E Oe Lae ad 18 6 1 9 RAM at A dinette ad ori 18 A E A A AN 18 61 VEZIRESISTANCE ona E A e ath te et Nee dd o 18 61 127 Cool DOWM iia or a ened A A A A AA o A a 18 A A A NA RT AA 19 6 1 14 Cross TralMAETODIC ipri rt ae dada eee AA IA E td A ts 19 621515 Cross Train Reverse cc td ia 19 6 2 Using the Workouts Charts 3c singe daa ba da be Pa at ii 20 6 3 1 My workout Introduction iba su bed dees ee ob each ee ted a fie Se Seed bee ekg 21 6 3 2 User Statistics ici sat GA soa che We ate ares Rae A RARE RA ge wR aA Gan BAS cas 21 6 3 3 Programmable Parameters 00 0 ee eee 21 6 3 4 Name Programming ners ca sarp seh arras Cate ma sian A aa ara da 21 6 3 5 Workout Programming coccion pee Sd idee EEE Pe 22 6 3 6 lt Statistics Display cuartilla Ean Oy eed na eg EB A SESE AS terete weed amp A oo 22 7 USER MENI re irad iie
17. chine from packaging Carefully lay out and count each part before assembly Refer to the parts list on page 5 of this manual STEP 2 Assemble the upright tube assembly to the base frame NOTE Th s step could require two people 1 Lay the upright tube assembly A on floor in front of base frame B 2 Connect the upper wire harness C to the lower wire harness D Insert connected plugs of the wire harnesses into wiring hole on upright tube assembly A 3 Position the upright tube assembly A between the plates on the front of the base frame B Feed any excess wire harness into the base frame 4 Line up the holes on the plates with the holes on the upright tube assembly A 5 Connect the upright tube assembly A to the base frame B using four 5 2 3 4 bolts eight 9 washers 4 on each side and four 7 low profile nylock nuts DO NOT FULLY TIGHTEN AT THIS POINT CAUTION The wire harness may obstruct the connecting holes If this happens gently pull on the end of the wire harness at the top of the upright tube assembly A to clear the hole Do not force the bolt through the hole if the wire harness is obstructing the bolt as damage to the wire harness my result 1 4 SETUP conninueo 6 Insert two 4 1 bolts and two 9 washers into the backside of the connector joint on the base frame B Start each bolt and
18. crew goes in A power screw driver is recommended if available 2 Repeat procedure for opposite side 10 1 5 How To STABILIZE THE LIFE FITNESS CROSS TRAINER After placing your Cross Trainer where it will be used o 0 check its stability If there is even a slight rocking motion or the unit is not stable determine which stabilizing leg is not resting firmly on the floor To adjust the leg 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 It is extremely important that the stabilizing leg be correctly adjusted for proper operation 1 6 PLUGGING IN THE CROSS TRAINER Your Life Fitness Cross Trainer comes with a standard U S power supply Insert the power adapter jack into the barrel plug on the back of the Cross Trainer Then insert the transformer into the wall outlet or the universal power supply if outside the U S Make sure the cord is placed so it doesn t bind and will not be walked on Check that the console LEDs light up If not recheck the plug and wall connections and make sure the wall outlet has power 11 2 THE DisPLAY CONSOLE 2 1 DISPLAY CONSOLE OVERVIEW The on board computer lets you to tailor your workout to fit your exact individual fitness capabilities and goals It s also an excellent way to measure your fitness improvement from one workou
19. e Begin moving feet in a smooth reverse pedaling motion by pulling top foot backward and pushing bottom foot forward e Exercise at a speed that is comfortable for you 5 25 REVERSE MOTION TOTAL BoDY e Mount the Cross Trainer facing forward e Hands should be positioned comfortably on the moving handles such that the elbow creates a 90 degree angle when the moving handlebar is rotated toward you e Choose the desired workout profile and duration on the console e Begin moving feet in a smooth reverse pedaling motion by pulling top foot backward and pushing bottom foot forward e Exercise at a speed that is comfortable for you 5 26 BRAKING RESISTANCE The Life Fitness Cross Trainer features speed dependent braking resistance For a set resistance level on the monitor the resistance increases with speed The faster you go the greater the resistance The computer makes no adjustments to maintain the resistance level based on your speed 6 THE WORKOUTS 6 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 6 1 1 MANUAL QuICKSTART QuickStart is the fastest way to begin exercising and allows you to start a Manual workout by just pressing one key 6 1 2 ZONE TRAINING These workouts combine the effectiveness of Interval Training with the accuracy of Heart Rate Zone Training A recommended workout heart rate is calculated for you
20. e connector snaps into place NOTE 2 and 3 apply to model x3i only 2 Plug the 3 pin connector at the end of the heart rate cable into the 3 pin 3P connector in the back of the display console Make sure the connector snaps into place 3 Plug in flat 6 pin 6P connector for the Activity Zone 4 Push excess cable s into the opening of the upright tube assembly A 8 1 4 SETUP conrinueo STEP 6 Attach the display console to the console plate 1 Line up the four holes in the back of the console plate H with the four holes in the back of the display console L 2 Attach the display console L using the four 2 screws Be careful not to pinch cables between the console and the console plate Be sure to get each screw started before fully tightening NOTE To avoid stripping do not over tighten screws STEP 7 Connect the pedal levers to the upper arms 1 Insert pedal lever M into the clevis bracket N of the upper arm O 2 Connect the pedal lever M to the upper arm O using one 6 3 1 4 bolt and one 8 high profile nylock nut Using a 9 16 socket wrench and a 9 16 open ended wrench tighten securely 3 Repeat procedure for the opposite side 1 4 SETUP conten STEP 8 Attach the clevis covers to the clevis brackets 1 Secure one clevis cover P to the clevis bracket N using two 1 10 tapping screws NOTE Threads are formed in the holes as the s
21. e the source of electromagnetic interference 23 8 3 How To OBTAIN PRODUCT SERVICE At Life Fitness we stand behind our products completely and are anxious to help you remedy any problems However before calling for service please take a moment to review the operating instructions to try and locate the solution to your problem If you are still having difficulties please 1 Make a note of the serial number of the unit which is located on the serial number plate above the power entry area 2 Contact the nearest Life Fitness Customer Support Services Group LIFE FITNESS CONSUMER DIVISION 14150 Sunfish Lake Blvd e Ramsey Minnesota 55303 U S A 763 323 4500 FAX 763 323 4794 800 328 9714 Toll free within the U S and Canada INTERNATIONAL OFFICES LIFE FITNESS ASIA PACIFIC LTD Room 2610 Miramar Tower 132 Nathan Road Tsimshatsui Kowloon HONG KONG Tel 852 2575 6262 Fax 852 2575 6001 LIFE FITNESS ATLANTIC BV Atlantic Headquarters Bijdorpplein 25 31 2992 LB Barendrecht THE NETHERLANDS Tel 31 180 64 66 69 Fax 31 180 64 67 03 LIFE FITNESS DO BRAZIL Brunswick Bowling and Billiards Ltda Alameda Rio Negro 433 Predio II 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 Lambr
22. e to promote cardiovascular improvement To add variety and extend the focus of exercise benefits switch between the Fat Burn and Cardio programs during your workout 6 1 5 HEART RATE HiLL AnD HEART RATE INTERVAL WORKOUTS These workouts combine both the standard Hill Workout with the 90 THR Fat Burn and Cardio workouts After you enter your age a recommended workout heart rate is calculated for you If you want to change the value before you begin your workout use the Arrow Keys To accept it use the Enter Key This value then Heart Rate Hill Workout Profile becomes 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 100 THR 95 THR 85 THR 85 THR 144 THR 137 THR z 130 THR HEART RATE HILL takes you through 3 progressively intense workout levels based on your target heart rate Climbing Hill 1 you are challenged to reach the first heart rate goal of 90 If this goal is met a new goal of 95 THR is set for Hill 2 Meet this goal and you move on to Hill 3 which is your full target heart rate In between hills you can rest in the valley at 85 of your THR 119 THR User Example 40 year old 144 recommended THR The time or duration you spend at each given heart rate goal is fixed at
23. echtshoekenlaan 309 311 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 Elvas 92 39042 Bressanone BZ ITALY Tel 011 39 0472 835 470 Fax 011 39 0472 833 150 24 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 9 SPECIFICATIONS FOR X3i amp x3 The New X3i X3 Life Fitness X Series Cross Trainers POWER AND PERFORMANCE Levels of Intensit 20 levels Resistance System MagnaForce Belt driven permanent magnet Eddy Current resistance system speed independent PRECISION PROGRAMMING Number of workout programs 12 6 8 w optional heart rate kit Quick Start Standard One touch Quick Start Zone Training Workouts Heart Rate Hill Heart Rate Fat Burn amp Cardio Burn optional Interval Extreme Heart Rate with heart rate accessory tray Fat Burn Cardio Burn My Workouts Workout memory for 4 Not available programmable workouts Sport Training Worko
24. enter will display SELECT A WORKOUT The user will select a workout via the Workout Profile button or will toggle through the workout profiles using the arrow buttons Pressing enter will accept the profile The user will be prompted for data necessary information for the particular program just as if the user had selected the profile normally See section 6 2 for information needed for a particular program 4 Upon acceptance of data by the last press of the Enter button the message center will display WORKOUT SAVED for 3 seconds The monitor will then return to Idle Mode 6 If there are no key presses within 30 seconds the monitor will exit programming mode and return to Idle mode No workout information will be saved and the message center will display the previously saved workout or the default display the next time this mode is entered wo al 6 3 6 STATISTICS DISPLAY 1 If the user presses the My Workout button when the message center is displaying PRESS ENTER TO EDIT WORKOUT PRESS MY WORKOUT TO ACCESS STATISTICS the monitor will show the statistics for the user chosen 2 The display will toggle to the first statistic to be displayed which is to be accumulated Time 3 Pressing the My Workout button will toggle the message center to the next statistics which is accumulated Calories 4 Pressing the My Workout button will toggle the message center to the next statistic which is accumulated Distance 5
25. g Mode K CT REVERSE Places the monitor in CT Reverse mode L CT AEROBICS Places the monitor in CT Aerobics mode M CLEAR PAUSE Switches the monitor from any workout profile or mode to Pause mode Pressing the PAUSE CLEAR button while the monitor is in Pause mode switches the monitor to Workout Summary mode If the PAUSE CLEAR button is pressed while in workout summary mode the monitor switches to idle mode NOTE The user must stop before pressing CLEAR PAUSE 3 ACCESSORIES 3 1 READING RACK The Display Console includes a built in reading rack that lets you enjoy a book or magazine during your workout 3 2 ACCESSORY TRAYS STANDARD ON THE X3i OPTIONAL ON THE X3 The accessory trays are conveniently located on either side of the Display Console 4 HEART RATE ZONE TRAINING EXERCISE 4 1 WHY HEART RATE ZONE TRAINING EXERCISE Research shows that exercising within a specific heart rate zone is the optimum way to both monitor exercise intensity and achieve maximum results That s the idea behind the Life Fitness Heart Rate Zone Training approach to exercise Heart Rate Interval Age Zone Training Exercise takes the guesswork out of working out By training in programs where specific heart rate ranges or zones are maintained you can achieve maximum exercise results according to the goals you set In short Zone Training Exercise all but eliminates under and over training by accurately targeting your hear
26. h durations of less than 10 minutes are insufficient for the Hill workout to complete all four phases adequately the workout condenses at various stages in order 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 20 intervals of 45 seconds each 20 to 99 minutes All intervals 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 6 1 14 CRoss TRAIN AEROBIC X3i ONLY This workout makes the most of the Life Fitness Cross Trainer s total body workout capabilities by leading the user through a varied workout that exercises all the major muscle groups For an upper body workout that works all the muscles in the arms the console directs the user to push and pull the handlebar arms at various times The console will also vary the workout between total body and lower body only workouts during which the user rests his or her hands on the stationary handlebar To
27. kout level you would normally select for the Hill workout 6 1 10 MANUAL MANUAL is a steady pace workout that lets you change the resistance at any time during your workout The resistance levels here are equal to those of the highest hill encountered in the Hill workout at the same effort level Therefore it is recommended you start the Manual workout at about three to four levels lower than the level you normally use on the Hill workout Remember you can always increase or decrease your resistance at any time Use the Manual workout to create your own personal interval training workout by varying the level of effort during the course of the workout session Just work at a high level until the upper end of the target heart rate zone is reached Then lower the level and pedal until your heart rate drops to the bottom of the target zone Now raise the level again until the heart rate rises back to the top of your target zone Repeating this process will actually create hills and valleys 6 1 11 EZ RESISTANCE EZ RESISTANCE Workout is an incline based workout simulated by using resistance that makes working out more enjoyable As you work out the gradual changes in resistance as you climb the hill are so subtle you don t realize you re working harder 0 Time 75 Time 100 Time EZ Resistance Workout Profile The peak of the hill is directly related to your chosen level and will be reached after 75 of your workout du
28. maximize a lower body workout forward and reverse motions and speeds are alternated working all the muscles in the legs during a single exercise session This Cross Trainer workout uses one selectable resistance level However it can be made into a variable resistance workout by selecting the Hill Manual or Random program first then pressing the Aerobics Mode key on the console 6 1 15 CRoss TRAIN REVERSE ALL MoDELs To vary the Cross Trainer exercise and maximize the lower body workout the Cross Train Reverse workout directs the user to use a forward motion for five minutes followed by backward motion for two minutes By making the most of the Life Fitness Cross Trainer s forward and reverse feature this program provides an effective workout for the thighs calves hips and buttocks NOTE This Cross Trainer workout is a single resistance program However it can be made into a variable resistance workout by first selecting the Hill Manual or Random program then pressing the Reverse Mode key on the console after starting the workout 19 6 2 Usinc THE Workouts CHART The following charts will help you set up and begin the various workout programs First select a workout using the specific workout key Then use the Time Resistance and Level Arrows to enter data as prompted 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 time di
29. n 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 in order to transmit the electrical impulses of the heart back to the receiver If it becomes necessary to remoisten the chest strap electrodes simply grasp the center of the strap pull it away from the chest to expose the two electrodes then moisten them in this position 5 CORRECT UsAGE 5 1 Lower Bopy vs TOTAL Boy This product allows you to include an upper body workout with your lower body exercise The benefits of this option are twofold First you are able to reach your target heart rate faster and stay in your target zone Second by including the upper body in your cardiovascular workout you are not only burning fat you are also toning the muscles of your arms chest and back 5 2 BIOMECHANICAL GUIDELINES There are four exercise variations that can be performed on the Cross Trainer For each variation it is important to follow these general biomechanical guidelines as well as the specific instructions listed below 5 21 GENERAL e Feet should be in a comfortable position facing forward on
30. on a soft cloth and then wipe unit down AN Do not move the unit or place hands into the unit while it is plugged into an electrical outlet 8 2 TROUBLESHOOTING THE OPTIONAL HEART RATE CHEST STRAP Heart Rate Reading Is Erratic Or Absent Entirely e Repeat the electrode wetting procedure see How to Use the Optional 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 Optional Heart Rate Chest Strap you may encounter electromagnetic signals strong enough to cause 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 that are too near your Cross Trainer e Another heart rate transmitter within three feet one meter may also cause abnormal heart rate readings To remedy the situation move or remov
31. quence G ZONE TRAINING HEART RATE CHART Quick reference chart used to identify your target heart rate H CT REVERSE Places the Monitor in CT Reverse mode l CLEAR PAUSE Pressing the PAUSE CLEAR button switches the monitor from any workout profile or mode to Pause mode Pressing the PAUSE CLEAR button again while the monitor is in Pause mode switches the display to Workout Summary Pressing the PAUSE CLEAR button while the monitor is in WORKOUT SUMMARY mode switches the monitor to Idle mode display NOTE The user must stop before pressing CLEAR PAUSE 2 3 X3i DISPLAY CONSOLE DESCRIPTIONS A WORKOUT PROFILE WINDOW A matrix of LED lights displays 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 Level and workout intensity MESSAGE CENTER Provides simple step by step instructions and motivational messages Displays Level Distance Speed Heart Rate Calories Hour C Calories Time in Zone Time Cool Down and Heart Rate Enter Age and User A PELAR Weight while programming TIME KEYS Press these keys to increase or decrease the workout time of the cross trainer In addition any of these keys may be pressed to begin a workout or programming WORKOUT PROFILES Choose the Fat Burn or Cardio Heart Rate Zone Training Workouts in addition to Heart Rate Hill Heart Rate Inter
32. ration Manual and ALL Assembly Instructions They describe equipment setup and include instructions on how to use your equipment correctly and safely Class H Home Domestic use 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 2000 Life Fitness a division of Brunswick Corporation All rights reserved Life Fitness and Heart Rate Zone Training are registered trademarks and Go System QuickStart Extreme HR MagnaForce EZ Resistance Intelli and 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 This Operation Manual describes the functions of the Life Fitness X Series x3 amp x3i Cross Trainers Statement of Purpose This Cross Trainer is a home exercise machine that combines low impact elliptical pedaling with push pull arm motion to provide an efficient effective total body workout Product specific features for each model are described in this manual under Specifications Warning Injuries to health may result from incorrect or excessive training See the Correct Usage section on page 17 Life Fitness STRONGLY recommends consulting
33. ration Then the resistance will start moving back down to zero percent The result is an effective and efficient cardiovascular workout that s enjoyable from the first step to the last 6 1 12 CooL Down Life Fitness unique Cool Down sequence automatically customizes every cool down to balance your workout performance Factors such as resistance and duration are considered in determining the duration and intensity of the cool down If you like you can manually adjust Cool Down resistance levels by continually pressing the Cool Down button 18 OF 6 THE WORKOUTS CONTINUED 6 1 1 3 HILL TERRAIN HILLS AND VALLEYS 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 cardiorespiratory 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 e INTERVAL TRAINING COOL DOWN amount of time spent on top of a hill and at the bottom of a valley PHASES CHECK POINT CHECK POINT Each Hill workout session comp
34. rises the following phases 1 Warm up 2 Plateau 3 Interval Training and 4 Cool down NOTE Check the pulse at the Heart Rate HR Check Points following the Plateau and Interval Training phases to ensure that the heart rate has entered and remained within the target heart rate zone 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 to ensure that it has entered the target zone Interval Training A series of hills and valleys During this portion of the workout the user is confronted with a series of successively steeper hills each separated from the next by a valley or recovery period Check the heart rate to ensure that it has remained 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 Effort and recovery periods are simulated on the display console by columns of red lights in the workout Profile window Each column represents one interval and 20 intervals comprise the workout The columns move from right to left during the workout The higher the column the higher the resistance Consequently the effort must be increased to continue training 1 to 9 minutes Because workouts wit
35. stance Resistance THR etc at any time during your workout X3 WORKOUT SELECTIONS HILL MANUAL QUICKSTART SPORT TRAINING Enter time Enter time Enter time Enter weight Enter level Enter weight Enter age Begin workout Enter age Enter level Enter level Begin workout Begin workout RANDOM EZ RESISTANCE Enter time Enter time Enter weight Enter weight Enter age Enter age Enter level Enter level Begin workout Begin workout X31 WORKOUT SELECTIONS ALL THE ABOVE PLUS THESE EXTRA WORKOUTS EXTREME HR HEART RATE HILL HEART RATE INTERVAL Enter time Enter time Enter time Enter weight Enter weight Enter weight Enter age Enter age Enter age Enter jog level Enter Target Heart Ratet Enter Target Heart Rate Begin workout Begin workout Begin workout CARDIO opt on x3 FAT BURN opt on x3 Enter time Enter time Enter weight Enter weight Enter age Enter age Enter Target Heart Ratet Enter Target Heart Ratet Begin workout Begin workout t Or accept calculated value shown 20 6 3 My WORKOUTS 6 3 1 MY WORKOUT INTRODUCTION e My Workout is a custom programmed profile that can be used by the user as the optimal quick start e My Workout is used to store statistics for up to 4 different see below e My Workout is used to program workout profile configurations for up to 4 different users or days of the week e My Workout is used to program the names for up to 4 different users or days of the week 6 3 2 U
36. t rate to 85 match your individual fitness levels and objectives a 75 For example if your primary goal is to burn fat exercise at a level between 60 and 75 of the theoretical maximum heart ratet To improve cardiovascular condition work out at 75 to 85 of the theoretical maximum heart rate Target Zones e Life Fitness offers five exclusive workouts designed to take ZOEY ITALY a full advantage of the benefits of Heart Rate Zone Training The effect of the exercise activities can be varied by switching between the Fat Burn and Cardio workouts at any time during a workout or by entering a new target heart rate with the Up or Down Arrow keys Both the Fat Burn and Cardio workouts measure heart rate By wearing the telemetry heart rate chest strap your heart rate will be transmitted to the on board computer continuously With this information the resistance level will automatically adjust to maintain the target heart rate based on the actual heart rate t Defined by the American College of Sports Medicine s Guidelines for Exercise Testing and Prescription as 220 minus the user s age 14 4 2 HEART RATE MONITORING THE HEART RATE CHEST STRAP The Heart Rate Chest Strap allows the on board Polar telemetry heart rate feature to continuously monitor your heart rate In many workouts it also adjusts aspects of the workout such as resistance level To begin wet the transmitter electrodes A the two grooved surfaces o
37. t to the next The easy to use computerized display console makes it simple to follow the progress of each workout 2 2 x3 DISPLAY CONSOLE DESCRIPTIONS A e Target HR e Cool Down Quick Start Manual P1 EZ Resistance P4 Sport Training P5 Fat Burn 65 opt P6 Cardio Burn 80 apt P7 Consult a physician before using this equipment Stop exercising if you feel pain faint dizzy or short of breath B ATTENTION Consulez un m decin avant dutilser cet appareil Arr tez vous si vous avez des douleurs si vous vous sentez faible dtourdi ou d court de soffle MESSAGE CENTER Displays Distance Speed Heart Rate Calories Target Heart Rate Cool Down Level and Elapsed Time Enter Age and User Weight while programming TIME AND LEVEL KEYS Press these keys to increase or decrease the workout time resistance level or target heart rate of the cross trainer WORKOUT PROFILE Used to choose the Hill Random QuickStart Manual EZ Resistance Sport Training Fat Burn opt and Cardio Burn opt workouts ENTER KEY This key is used to enter the data displayed in the Message Center QUICKSTART MANUAL KEY Allows you to quickly enter a Manual Workout with the press of just one key e Distance 12 O Heart Rate Age e Calories User Weight CT Reverse Mode e Forward e Reverse Heart Rate Target Zones ZoneTaiing F COOL DOWN KEY Begins an automatically customized cool down se
38. uts Standard EZ Resistance Workouts Standard Classic Workouts Hill Random Manual Activity Zone Console with Standard Not available Accessory Tray Heart Rate Control Standard Optional included accessory tray CT Reverse Standard Standard CT Aerobics Standard N A STRUCTURAL DESIGN Maximum User Weight 300 Ibs 136 kg Frame 2 x 3 5 cm x 7 cm robotic welded steel frame Workout Profile LED display showing Not available workout progress Display Deluxe 16 character 10 character LED readout LED message center Pedals 16 x 7 41 cm x 18 cm Oversized pedals Stationary Handlebars Standard ADDITIONAL DETAILS Power Requirements All major voltage configurations Assembled Dimensions 65 L x 27 W x 62 H 165 cm L x 68 cm W x 157 cm H 200 Ibs 91 kg Cross Trainer Warranty Lifetime warranty on frame 3 year warranty on parts and electronics 1 year on labor Accessory Tray AAA Optional Accessory Tray w Heart Rate al Optional 25 LLEF LINESS www lifefitness com Part 7257301
39. val Extreme HR Sport Training Hill Random QuickStart Manual and EZ Resistance Workouts MY WORKOUTS These 4 programmable slots 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 Hill Random QuickStart Manual and EZ Resistance Workouts F LEVEL MODE KEYS Allows you to make data entries cycle through and select workouts change level or change Target Heart Rate THR during Zone Training workouts ENTER KEY This key is used to enter the data displayed in the Message Center H QUICKSTART MANUAL KEY Allows you to quickly enter a Manual Workout with just the press of a key l COOL DOWN KEY Begins an automatically customized cool down sequence ZONE TRAINING HEART RATE CHART HEART RATE Message Center displays the user s heart rate while wearing a Polar compatible heart rate chest strap TIME IN ZONE Message Center displays the total 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 13 quipment Stop izzy or short of breath Heart Rate Distance Cal Hour Calories Heart Rate Speed Time in Zone Cool Down pa Ja 17 wo Zene runing ge 10 20 30 40 50 60 70 80 90 100 Cross Trainin
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