Life Fitness X3 5 manual

X 3 5 TOTAL-BODY ELLIPTICAL CROSS-TRAINER USER MANUAL[...]

C ORPORA TE H EADQUARTERS 5100 North River Road Schiller Park, Illinois 60176 • U.S.A. www .lifefitness.com I NTERNA TIONAL O FFICES 7953801 06/05 1 LIFE FITNESS ASIA P ACIFIC L TD Room 2610, Miramar T ower 132 Nathan Road T simshatsui, Kowloon HONG KONG LIFE FITNESS A TLANTIC BV LIFE FITNESS BENELUX Bijdorpplein 25 - 31 2992 LB Barendrecht THE N[...]

Before using this product, it is essential to read this ENTIRE operation manual and ALL installation instructions. This will help in setting up the equipment quickly and in instructing others on how to use it correctly and safely . FCC W arning - Possible Radio / T elevision Interference NOTE: This equipment has been tested and found to comply with[...]

T ABLE OF C ONTENTS 1. Getting S tarted . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6 1.1 Important Safety Instructions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .[...]

5.2 Using the Workout s . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19 T o Begin any Workout // Selecting Quick S tart // Selecting a W orkout // Entering a Duration // Entering Age // Selecting the Dif ficulty Level or T arget Heart Rate //[...]

This Operation Manual describes the functions of the following products: Life Fitness cross-trainer: X3 5 See Section 9, titled Specifications page in this manual for product-specific features. S t atement of Purpose: The cross-trainer is an exercise machine that combines low-imp act elliptical pedaling with push/pull arm motion to provide an effic[...]

1 G ETTING S T ARTED 1.1 I MPORT ANT S AFETY I NSTRUCTIONS SAFETY W ARNING: The safety of the product can be maintained only if it is examined regularly for damage and wear . See Preventative Maintenance section for det ails. • Before using this product, it is essential to read this ENTIRE operation manual and ALL instructions. The cross-trainer [...]

• 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 alongside of the Cross-T rainer . • Wear shoes with rubber or high-traction soles. Do not use shoes with heels, leather soles, cleat s or spikes. Do not use the cross-train[...]

1.2 S ETUP Read the entire Operation Manual before setting up the cross-trainer . W HERE TO P LACE THE C ROSS - TRAINER Following all safety instructions in Section 1.1, move the cross-trainer to the location in which it will be used. See Section 9, titled Specifications , for the dimensions of the footprint. Allow one foot (30.4 cm) of clearance i[...]

2 T HE D ISPLA Y C ONSOLE 2.1 D ISPLA Y C ONSOLE O VERVIEW The computerized display console on the cross-trainer allows the user to tailor a workout to personal fitness abilities and goals and to monitor progress. With this easy-to-use console the user can track fitness improvement from one workout to the next. 2.2 D ISPLA Y C ONSOLE D ESCRIPTIONS [...]

A QUICK ST ART : Press this key to begin a MANUAL workout immediately , without having to select a workout. Once the workout is in progress, use the ARROW KEYS to change the intensity level or workout duration as desired. B MY WORKOUTS: Press this key to select a MY WORKOUTS user preset workout. C WORKOUT PROFILES: Press this key to select one of t[...]

H WORKOUT PROFILE WINDOW : This window displays shapes, made of columns of light s, that represent the levels of intensity in a workout-in-progress. The higher the column, the greater the intensity . During a HEART SYNC workout, the Cross-T rainer requires the use of wireless heart rate chest strap to detect a heart rate signal. If the console does[...]

L LEVEL ARROWS keys: Main function is to change resistance level. (lower console) M TOT AL BODY TRAINER keys: Allows user to activate T ot al Body T rainer mode when in Manual, Hill, or Random workouts. (lower console) N LOWER BODY TRAINER keys: Allows user to activate Lower Body T rainer mode when in Manual, Hill or Random workouts. (lower console[...]

3 C ORRECT U SAGE 3.1 M OUNTING AND DISMOUNTING THE C ROSS -T RAINER If mounting from the user right side of the Cross-T rainer , grasp the user right handlebar with the right hand. Place the right foot on the user right pedal and carefully step over the Cross-T rainer , grasp the user left handlebar with the left hand, and place the left foot on t[...]

14 R EVERSE M OTION – T OT AL B ODY • Mount the Cross-T rainer facing forward • 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 • Choose the desired workout profile and duration on the console • Begin moving feet in a smooth reverse [...]

15 4 H EART S YNC TM E XERCISE P ROGRAMS 4.1 W HY H EART S YNC W ORKOUTS ? Research shows that maintaining a specific heart rate while exercising is the optimal way to monitor the intensity of a workout and to achieve maximum results. That is the idea behind the Heart Sync approach to exercise. Heart Sync workouts identify an exerciser's ideal[...]

4.2 T HE W IRELESS H EART R AT E C HEST S TRAP The Cross-T rainer is equipped with wireless heart rate monitoring system in which electrodes, pressed against the skin, transfer heart rate signals to the cross trainer console. These electrodes are att ached to a wireless heart rate chest strap that the user wears during the workout. The chest strap [...]

5 T HE W ORKOUTS 5.1 W ORKOUT O VERVIEWS This section lists the cross trainer’s pre-programmed workouts. For more detailed information, see Section 5.2, titled Using the Workouts . QUICK ST ART is the fastest way to begin exercising, and it bypasses the steps involved in selecting a specific workout program. After the QUICK ST AR T key is pressed[...]

CARDIO is a higher intensity workout for more fit users, emphasizing cardiovascular benefits and maximum fat burning. The user must grasp the hand pulse sensors or wear a wireless heart rate chest strap. The workout program automatically adjusts the intensity level, based on the actual heart rate, to maint ain the user ’s heart rate at 80 percent[...]

19 LOWER BODY TRAINER T o vary the Cross-T rainer exercise and maximize the lower-body workout, the lower body trainer workout directs the user to use a forward motion for 3 minutes followed by backward motion for two minutes. By making the most of the Life Fitness Cross-T rainer's forward and reverse feature, this program provides an effectiv[...]

20 S ELECTING A W ORKOUT For MANUAL , RANDOM , HILL , EZ RESIST ANCE , SPORTS TRAINING , TOT AL BODY , LOWER BODY , F A T BURN , CARDIO , HEART RA TE HILL , HEART RA TE INTERV AL , and EXTREME HEART RA TE : When prompted to select a workout, use the WORKOUT PROFILE key to scroll through the options displayed in the MESSAGE CENTER. Then, use the ARR[...]

21 Each of the 20 difficulty levels corresponds to a range of resist ance levels as seen in the table below . A resistance level is applied to each individual interval within a workout profile. See Section 5.3, titled Workout Descriptions for more information. While the workout is in progress, it is possible to change the difficulty level. Difficul[...]

22 I NITIA TING AN E ARL Y C OOL -D OWN Cool Down mode ends a workout and gradually lowers the intensity level automatically . Press the COOL DOWN key at any desired point during a workout to go immediately into Cool Down mode. In this phase of a workout the body begins to remove lactic acid and other accumulated by-products of exercise, which buil[...]

5.3 W ORKOUT D ESCRIPTIONS Q UICK S T ART QUICK ST ART is the fastest way to begin exercising, and it bypasses the steps of selecting a specific workout. The intensity level for the workout is set automatically and remains the same unless manually changed. T o change the level press the UP or DOWN ARROW keys. If the CALORIES PER HOUR display is ena[...]

24 M ANUAL The MANUAL workout has no automatic resistance changes. While the workout is in progress, increase or lower the intensity level as desired, using the arrow keys. H ILL The HILL workout features intervals of intense aerobic activity separated by intervals of lower-intensity . Interval training has been scientifically demonstrated to yield[...]

25 1 to 9 minutes: Because workouts with durations of less than 10 minutes are insuf ficient for the HILL workout to complete all four phases adequately , the profile is condensed at various stages. 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 inter[...]

The workout consists of one hill. The user determines the height of the peak of this hill by selecting an intensity level durin g the setup. The higher the level selected, the higher the intensity at the entry point, which is the beginning of the workout, and the higher the intensity at the peak, which occurs after 75 percent of the workout is comp[...]

27 F AT B URN The F A T BURN workout is designed to maintain a user ’s heart rate at 65 percent of the theoretical maximum rate † for optimal results. Throughout the workout, the user grasps the hand pulse sensors or wears a wireless heart rate chest strap. The console continuously monitors and displays the heart rate, adjusting the intensity l[...]

28 H EART R AT E H ILL TM W ORKOUT This workout consists of three hills that t arget three heart rate goals: The first hill brings the heart rate to 90 percent of the target rate. The second hill increases the heart rate to 95 percent. The third hill matches the target heart rate. The valley always is defined as 85 percent of the target heart rate.[...]

29 H EART R AT E I NTERV AL TM W ORKOUT This workout alternates between a hill, which brings the heart rate up to the target rate*, and a valley , which brings the hear t rate down to 90 percent of the target. After a warm-up, the workout progresses toward the first hill and heart rate goal. Once the goal is reached, the hill continues for three mi[...]

30 E XTREME H EART R AT E TM W ORKOUT This intense, varied workout is designed to help more experienced users break through fitness improvement plateaus. The workout alternates between two target heart rate goals as quickly as possible. The effect is similar to that of running sprint s . When setting up the workout, the user enters a target heart r[...]

31 5.4 M Y W ORKOUTS TM P ERSONAL P ROGRAMS The My Workout s Personal Programs feature on the exercise bike makes it possible to pre-set up to four workouts with personal setup information, such as age, duration, or level, and then store the workouts in the console memory . These workouts are accessed with the MY WORKOUT key . Any workout can be pr[...]

32 (Changing a workout name:) 4. The MESSAGE CENTER displays “MY WORKOUTS” and the numeral corresponding to the selected workout. The first character of the workout name flashes. Use the ARROW keys to scroll through displayed character options, which include all the letters of the alphabet, numerals 0 through 9, a dash (-) and an underscore (_)[...]

33 6 O PTIONAL S ETTINGS Use the Optional Settings feature to change default settings or to enable or disable certain programs or displays on the Cross-T rainer console. 6.1 E NTERING AND USING THE O PTIONAL S ETTINGS F EA TURE Press the P AUSE/CLEAR key twice, and then press Enter . The console beep s three times, and the MESSAGE CENTER displays t[...]

34 7 S ERVICE AND T ECHNICAL D ATA 7.1 P REVENT A TIVE M AINTENANCE T IPS The Cross-T rainer is backed by engineering excellence and is one of the most rugged and trouble-free pieces of exercise equipment on the market today . Life Fitness products have proven to be durable in health clubs, colleges, military facilities, and other locations the wor[...]

35 7.2 P REVENT A TIVE M AINTENANCE S CHEDULE Follow the schedule below to ensure proper operation of the product. 7.3 T ROUBLESHOOTING THE W IRELESS H EART R AT E C HEST S TRAP H EART R AT E R EADING I S E RRA TIC O R A BSENT E NTIREL Y • Repeat the electrode moistening procedure on the chest strap. See Section 4.2, titled The Heart Rate Chest S[...]

36 H EART R AT E R EADING I S E RRA TIC O R E XTREMEL Y H IGH If the chest strap is worn near sources of electromagnetic signals, these signals may be strong enough to elevate heart rate readings. Possible sources include: • T elevision sets and/or antennas, cell phones, computers, cars, high voltage power lines and motor driven exercise equipmen[...]

37 7.5 H OW TO O BT AIN P RODUCT S ERVICE 1. V erify the symptom and review the operating instructions. The problem may be unfamiliarity with the product and its features and workout s. 2. Locate and document the serial number of the unit. The serial number plate is located on the front stabilizer , below the shroud. 3. Cont act Customer Support Se[...]

38 8 W ARRANTY I NFORMA TION WHA T IS COVERED: This Life Fitness consumer product ("Product") is warranted to be free of all defects in material and workmanship. WHO IS COVERED: The original purchaser or any person receiving a newly purchased Product as a gift from the original purchaser . HOW LONG IS IT COVERED: Residential: All electric[...]

WHA T YOU MUST DO: Retain proof of purchase (our receipt of the att ached registration card assures registration of purchase information but is not required); use, operate and maintain the Product as specified in the Manual; notify Customer Service of any defect within 10 days af ter discov- ery of the defect; if instructed, return any defective pa[...]

CHANGES IN W ARRANTY NOT AUTHORIZED: No one is authorized to change, modify or extend the terms of this limited warranty . EFFECT OF U.S. ST A TE LA WS: This warranty gives you specific legal rights and you may have other right s which vary from state to state. MODEL LIFETIME 5 YEARS 3 YEARS 1 YEAR X3 5 Frame N/A Electrical Parts & Labor Mechan[...]

9 S PECIFICA TIONS Designed use: Home Maximum user weight: 300 pounds / 136 kilograms Resistance system: Eddy current CONSOLE: Displays: DA T A DISPLA YS T ime, T ime/Zone, Cool Down, Heart Rate, S peed, Heart Rate %, Distance, Calories/Hour , Calories DOT MA TRIX WINDOW indicating workout profile Summaries: T ime, Distance, Calories WORKOUTS: Quic[...]

ASSEMBLED DIMENSIONS: Length 65 inches / 165 centimeters Width 27 inches / 68 centimeters Height 62 inches / 157 centimeters Weight 242 pounds / 109 kilograms SHIPPING DIMENSIONS: Length 73 inches / 185 centimeters Width 28.5 inches / 72.5 centimeters Height 32 inches / 81 centimeters Weight 282 pounds / 127 kilograms 42[...]

5100 N. RIVER ROAD, SCHILLER PARK, ILLINOIS 60176 LIFEFITNESS.COM Life Fitness offers a full line of premier fitness equipment for the home. TOTAL-BODY ELLIPTICAL CROSS-TRAINERS | TREADMILLS | LIFECYCLE ® EXERCISE BIKES STAIRCLIMBERS | GYM SYSTEMS[...]