Life Fitness X9 manual

X 9 i TOTAL-BODY ELLIPTICAL CROSS-TRAINER USER MANUAL[...]

1 C ORPORA TE H EADQUARTERS 5100 North River Road Schiller Park, Illinois 60176 • U.S.A. www .lifefitness.com I NTERNA TIONAL O FFICES M051-00K20-B320 06/05 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 Barendrec[...]

Before using this product, it is essential that this ENTIRE operation manual and ALL installation instructions be read. This will help in setting up the equipment quickly and in instructing others on how to use it correctly and safely . Avant toute utilisation de ce produit, il est indispensable de lire ce manuel d'utilisation dans son INTÉGR[...]

T ABLE OF C ONTENTS Section Description . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 1. Getting S t arted . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6 [...]

4.3 Workout Descriptions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .25 Quick S tart // Manual // Random // S port T raining TM Workout // EZ Resist ance // Fat Burn // Cardio // Heart Rate Hill TM Workout // Heart Rate Interval TM W orkout // Extreme Hea[...]

This User Manual describes the functions of the following product: Life Fitness rear drive total body cross-trainer X9i See "S pecifications" p age in this manual for product specific features. S t atement of Purpose: The Life Fitness cross-trainer is an exercise machine that combines low-imp act elliptical pedaling with push/pull arm mot[...]

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. • T o reduce the risk of electrical shock, always unplug this Life Fitness product before cleaning or attempting any maint[...]

• Do not use this product outdoors, near swimming pools or in areas of high humidity . • Never operate a Life Fitness product with the air openings blocked. Keep air openings free of lint, hair or any obstructing material. • Never insert objects into any opening in this product. If an object should drop inside, carefully retrieve it. If the i[...]

1.2 S ETUP Read the Operation Manual before setting up the Life Fitness cross-trainer . W HERE TO P LACE THE L IFE F ITNESS ® C ROSS - TRAINER Following all safety instructions in Section 1.1, move the Life Fitness cross-trainer to the location in which it will be used. See Section 7, titled Specifications, for the dimensions of the footprint. All[...]

P LUG I N THE L IFE F ITNESS C ROSS - TRAINER The Life Fitness cross-trainer comes with a standard power supply for the U.S., or a universal power supply that will accept country-specific line cords. Insert the power adapter jack into the barrel plug on the back of the Life Fitness cross-trainer . Then insert the power supply into the wall outlet ([...]

2 T HE D ISPLA Y C ONSOLE 2.1 D ISPLA Y C ONSOLE O VERVIEW The computerized display console on the Life Fitness 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. 10 Level Heart Rate Dis[...]

2.2 D ISPLA Y C ONSOLE D ESCRIPTIONS This section lists and describes the functions for the keys and display windows on the console. See Section 4, titled The Workouts , for det ailed information on using the console to set up workouts. A ENTER: Press this key after entering each value, such as weight or workout time, when prompted by console displ[...]

G COOL DOWN: workout s end automatically in a Cool Down mode, which lowers the intensity level. 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 build up in muscles during a workou[...]

If programmed to do so, the MESSAGE CENTER displays any or all of these three values each time the intensity level changes during the workout: • Calories per Hour: the rate of calories burned per hour . • W att s: effort level in W atts. The W att is a unit of power output or the expression of the mechanical rate of work. • MET s: effort leve[...]

2.3 T HE A CCESSOR Y T RA Y / R EADING R ACK The accessory tray (A), which is mounted near the base of the console, provides dual storage trays with space for items such as water bottles, personal stereos, and cell phones. Additionally , an integrated reading rack (B) for supporting a book or magazine is located at the base of the uppper panel of t[...]

3 H EART R AT E Z ONE T RAINING E XERCISE 3.1 W HY H EART S YNC ™ Z ONE T RAINING E XERCISE ? 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 Life Fitness HeartSync™ zone training approach to exercise. Zone[...]

The Life Fitness cross-trainer features exclusive workouts designed to t ake full advantage of the benefits of heart rate zone training exercise: F A T BURN , CARDIO , HEART RA TE HILL , HEART RA TE INTER V AL , EXTREME HEART RA TE. Each workout offers dif ferent benefits, as discussed in Section 4, titled The Workout s . During one of these workou[...]

T HE P OLAR ® T ELEMETR Y H EART R AT E M ONITORING C HEST S TRAP The Life Fitness cross-trainer is equipped with Polar telemetry , a heart rate monitoring system in which electrodes, pressed against the skin, transfer heart rate signals to the console. These electrodes are att ached to a chest strap that the user wear s during the workout. The ch[...]

4 T HE W ORKOUTS 4.1 W ORKOUT O VERVIEWS This section lists the Life Fitness cross-trainer’s pre-programmed workouts. For more detailed information, see Section 4.2, titled Using the Workouts . The following workouts are accessbile via the ARROW keys. QUICK ST ART is the fastest way to begin exercising, and it bypasses the steps of selecting a sp[...]

HEART RA TE INTERV AL alternates between a hill, which brings the heart rate up to the t arget rate, and a valley , which brings the heart rate down to 90 percent of the target. The user must grasp the Lifepulse system sensors or wear a Polar heart rate chest strap. EXTREME HEART RA TE alternates between two target heart rate goals as quickly as po[...]

4.2 U SING THE W ORKOUTS T O B EGIN A W ORKOUT T o mount the Life Fitness cross-trainer , grasp the handles, and carefully step on the pedals. T o dismount, step off the pedals while still holding the handles. Then, let go of the handles. Press ST ART or simply begin pedaling to activate the console. The MESSAGE CENTER displays the prompt: “SELEC[...]

E NTERING A GE When prompted by the MESSAGE CENTER to enter age, use the ARROW KEYS to increase or decrease the displayed age to the correct value, and press ENTER. Workout programs that set a t arget* heart rate zone first calculate the user ’s theoretical maximum heart rate † by subtracting the user ’s age from the number 220. The programs [...]

S ELECTING A W ORKOUT M ODE T wo workout mode options on the Life Fitness cross-trainer feature alternate ways to vary workouts. • T otal Body Mode : This workout mode simulates the experience of working out with a trainer . Throughout the workout, the MESSAGE CENTER displays prompts to vary the workload and emphasize dif ferent muscle groups, su[...]

23 QUICK ST ART Press QUICK ST ART Begin workout MANUAL Select MANUAL Enter weight Enter time Select level Begin workout RANDOM Select RANDOM Enter weight Enter time Select level Begin workout SPORT TRAINING Select SPORT TRAINING Enter weight Select time Select level Begin workout EZ RESIST ANCE Select EZ RESIST ANCE Enter weight Select time Select[...]

P AUSING W ORKOUTS To pause a workout, simply stop pedaling. T o continue the workout, resume pedaling. The p ause duration lasts 60 seconds, after which, the MESSAGE CENTER displays the prompt: “SELECT WORKOUT USING ARROW KEYS OR PRESS QUICK ST ART”. 24 CASCADES Select CASCADES Enter weight Enter time Select level Begin workout FOOT HILLS Sele[...]

E NDING W ORKOUTS E ARL Y T o end a workout before the pre-set duration expires, press CLEAR once. The MESSAGE CENTER then displays a workout summary , which includes the distance travelled, the total calories burned, and other st atistics. Press CLEAR a second time, and the MESSAGE CENTER displays “SELECT WORKOUT USING ARROW KEYS OR PRESS QUICK [...]

EZ R ESIST ANCE In this workout, the gradual changes in resistance are extremely subtle, lowering perceived exertion. The changes in resistance also are independent of user’s pedaling speed. The cardiovascular workout is ef fective, efficient, and enjoyable at the same time. The workout consists of one hill. The user determines the height of the [...]

C ARDIO The CARDIO workout is virtually identical to F A T BURN ; however the target heart rate is calculated at 80 percent of the theoretical maximum. As with F A T BURN , the user grasps the Lifepulse system sensors or wears a Polar heart rate chest strap throughout the CARDIO workout.The higher target promotes cardiovascular improvement by placi[...]

H EART R AT E H ILL TM W ORKOUT This program 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 rate to 95 percent. The third hill matches the t arget heart rate. The valley always is defined as 85 percent of the target. After a warm-up, [...]

H EART R AT E I NTERV AL TM W ORKOUT This program 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 minut[...]

E XTREME H EART R AT E TM W ORKOUT This intense, varied workout is designed to help more experienced users to 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 sprints. When setting up the workout, the user enters a t arget heart r[...]

H ILL The Life Fitness-patented HILL workout of fers a variety of configurations for interval training. Intervals are periods of intense aerobic exercise separated by regular periods of lower-intensity exercise. The WORKOUT PROFILE window represent s these high and low intervals as columns of light, which together have the appearance of hills and v[...]

Each column, as seen in the WORKOUT PROFILE window and the chart above, represents one interval. The overall duration of the workout determines the length of each interval. Each workout is made up of 20 intervals, so the duration of each interval is equal to the duration of the entire workout divided by 20. 1 to 9 minutes: A workout with a duration[...]

T OT AL B ODY W ORKOUT During this workout, the MESSAGE CENTER displays prompts to emphasize dif ferent muscle groups. T o emphasize upper-body muscles, the MESSAGE CENTER displays prompts to focus on pushing and pulling the moving arms at various times. T o emphasize lower-body muscles, MESSAGE CENTER displays prompts to rest the hands on the stat[...]

4.4 U SING M Y W ORKOUTS P ERSONAL P ROGRAMS The MY WORKOUTS personal programs feature on the Life Fitness cross-trainer makes it possible to pre-set up to seven workouts with personal setup information, such as age or duration, and then store the workout s in the console memory . MY WORKOUTS is used to store st atistics for up to 7 different users[...]

35 M Y W ORKOUTS - P ROGRAMMING THE N AME (C HANGE N AME ) Press the MY WORKOUTS key to scroll through all My W orkouts. The default My Workout s names will be MY WORKOUT 1 through MY WORKOUT 7. Once the desired MY WORKOUT appears, press and hold the MY WORKOUTS key for editing options. The message center then displays USE ARROW KEYS T O SCROLL AND[...]

36 M Y W ORKOUTS - V IEWING THE S T A TISTICS (V IEW S T A TISTICS ) Press the MY WORKOUTS key to scroll through all My Workout s. The default My W orkouts names will be MY WORKOUT 1 through MY WORKOUT 7. Once the desired MY WORKOUT appears, press and hold the MY WORKOUTS key for editing options. The message center then displays USE ARROW KEYS T O [...]

5 O PTIONAL S ETTINGS 5.1 E NTERING AND U SING THE O PTIONAL S ETTINGS F EA TURE Use the Optional Settings feature to change default settings, or to enable or disable certain workout s or displays on the Life Fitness cross-trainer console. T o enter the Optional Settings, while the unit is on, hold down the UP ARROW key and press CLEAR twice. The M[...]

6 S ERVICE AND T ECHNICAL D ATA 6.1 P REVENT A TIVE M AINTENANCE T IPS The Life Fitness cross-trainer is backed by the engineering excellence of Life Fitness and is one of the most rugged and trouble-free pieces of exercise equipment on the market today . Commercial Life Fitness products have proven to be durable in health clubs, colleges, and mili[...]

• 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. • Clean the housing and moving arms thoroughly on a regular basis. NOTE: When cleaning the exterior of the unit, a non-abrasive cleaner and sof t cotton cloth are strongly recommended. At no time should c[...]

6.4 T ROUBLESHOOTING THE P OLAR 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 wetting procedure. See section 3.2 titled Heart Rate Monitoring . The electrodes must be wet to pick up and transmit accurate heart rate readings. • Make sure the electrodes are flat against the skin. ?[...]

6.5 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 workouts. 2. Locate the serial number plate, which is at the back end of the unit. Document the serial number , which consists of three letters followed by six numerals. 3. Conta[...]

7 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 electrical [...]

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 discovery of the defect; if instructed, return any defective part[...]

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 X9 i Frame N/A Electrical Parts & Labor Mechan[...]

45 8 S PECIFICA TIONS 8.1 L IFE F ITNESS X9i C ROSS - TRAINER S PECIFICA TIONS Designed use: Residential Maximum user weight: 350 pounds / 160 kilograms Power requirements: 120 volt, 1.0 amp (U.S. & Canada); 100-240 volt, 1.0 amp (outside U.S. & Canada) Console: T ype: MESSAGE CENTER with ARROW keys Displays: Elapsed time, RPM, level, calor[...]

46 Heart rate monitor: Lifepulse digital heart rate monitoring system sensors Polar telemetry heart rate monitoring system Polar heart rate chest strap Resistance Levels: 20 Pedal speed range: 25 - 100 RPM Drive type: Belt/alternator Accessory T ray: S tandard Integrated Reading Rack: S t andard Color: Slate gray with red and black accents PHYSICAL[...]

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 ©2005 Life Fitness, a division of Brunswick Corporation. All rights reserved. Life Fitness is a regi[...]