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Life Fitness Advanced Workout Console manual

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Table of contents for the manual

  • Page 1

    Advanced Workouts Console[...]

  • Page 2

    Getting Started: T able of Contents GETTING ST AR TED 2 GETTING ST ARTED 3 Y our Purchase 4 Radio/T elevision Interference 5 Safety Instructions 6 Heart Rate T elemetry Chest Strap 7 Contact Heart Rate QUICK REFERENCE 8 Advanced Workouts Console HOW TO 10 How to Use the Advanced Workouts Console 21 How to Use the Workouts 33 How to Use the Custom W[...]

  • Page 3

    This Manual describes the functions of the following product: Life Fitness Advanced Workouts Console. Caution: Health related injuries may result from incorrect or excessive use of exercise equipment. Life Fitness STRONGL Y recommends seeing a physician for a complete medical exam before undertaking an exercise program, particularly if the user has[...]

  • Page 4

    Getting Started: Radio/T elevision Interference Before using this product, it is essential to read this ENTIRE user 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 . GETTING ST AR TED 4 FCC W ARNING: POSSIBLE RADIO/TELEVISION INTERFERENCE No[...]

  • Page 5

    5 Getting Started: Safety Instructions GETTING ST AR TED IMPORT ANT SAFETY INSTRUCTIONS SA VE THESE SAFETY INSTRUCTIONS SAFETY W ARNING: THE SAFETY OF THE PRODUCT CAN BE MAINT AINED ONL Y IF IT IS EXAMINED REGULARL Y FOR DAMAGE AND WEAR. SEE PREVENT A TIVE MAINTENANCE FOR DET AILS. • Before using this product, it is essential to read this ENTIRE [...]

  • Page 6

    Getting Started: Heart Rate T elemetry Chest Strap GETTING ST AR TED 6 The Heart Rate T elemetry Chest Strap The console is equipped with a wireless heart rate monitoring system in which electrodes, pressed against the skin, transfer heart rate signals from the user to the console. The electrodes are inside the chest strap (A) that the user wears d[...]

  • Page 7

    GETTING ST AR TED 7 Getting Started: Contact Heart Rate Contact Heart Rate When using Contact Heart Rate make certain to grasp sensors firmly and keep hands still. If heart rate seems substantially higher or lower than expected, remove hands from sensors until heart rate disappears. Dry hands and grasp sensors again until heart rate seems accurate.[...]

  • Page 8

    QUICK REFERENCE 8 1 Level Display – Shows the difficulty level or incline percentage ( for treadmills ). 2 T ime Display – During a workout the time display will show time remaining and countdown. 3 Speed Display – Speed is displayed in miles per hour . Speed can be co nve rted to kilometers per hour in th e settings menu. See user settings s[...]

  • Page 9

    9 QUICK REFERENCE Quick Reference: Advanced Workouts Console Quick Reference: Advanced Workouts Console 10 Workout Profile Display – The height of the segments indicate the difficulty level during the current time interval. 11 Settings Button – Enters the user into a menu screen where all of the console setting options can be adjusted. 12 User [...]

  • Page 10

    10 HOW TO How to Use the Advanced Workouts Console The Advanced Workouts console was designed to make navigation as simple as possible by using special colors and keys. The console display was designed to reduce toggling between workout information. The design of each button on the Advanced Workouts console was designed to give the user tactile fee[...]

  • Page 11

    11 1 Level/Incline Display a. Level Display (Bikes/Cross- T rainers) – There are two types of levels used on Life Fitness bikes and cross-trainers. The first type of level is the actual brake resistance level. This type of level is only adjustable by the user in a manual workout. The range of possible brake resistance levels is 1-20. The second t[...]

  • Page 12

    12 HOW TO How T o Use: Advanced Workouts Console How to Use the Advanced Workouts Console 20 19 18 17 16 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1 12 - 20 11 - 19 10 - 18 9- 17 8- 17 8- 16 7- 16 7- 15 6- 15 6- 14 5- 14 5- 13 4- 13 4- 12 3- 12 3- 11 2- 11 2- 10 1- 10 1 - 9 8.0 - 12.0 7.5 - 11.5 7.0 - 11.0 6.5 - 10.5 6.0 - 10.0 5.5 - 9.5 5.0 - 9.0 4.5 - 8.[...]

  • Page 13

    13 How T o Use: Advanced Workouts Console How to Use the Advanced Workouts Console 2 T ime Display The time window displays the total workout time set by the user during workout setup, which is a range from 1-99 minutes depending on the program. During the workout, time will either count down from or count up to the total workout time depending on [...]

  • Page 14

    14 HOW TO How T o Use: Advanced Workouts Console messa ge center will periodically show that information. Finally the message center is also used to coach the user when using T otal Body Mode or Lower Body Mode on the X3 or X5 cross-trainers. 5 Distance Display Distance is shown in miles. The distance formula tries to replicate miles as if the exer[...]

  • Page 15

    How to Use the Advanced Workouts Console your heart rate reading please read the section titled “Contact Heart Rate” for recommendations on improving the contact heart rate reading. 8 Calorie/Watts Display A calorie is a unit used to measure energy . It represents the amount of energy obtained from food. One calorie is approximately enough ener[...]

  • Page 16

    HOW TO 16 How to Use the Advanced Workouts Console How T o Use: Advanced Workouts Console 10 Workout Profile Indicator Arrow The arrow located above the columns in the workout profile displays the position the user is at in the workout. The position is represented by the time entered during workout setup divided by the number of columns (24). For e[...]

  • Page 17

    17 How T o Use: Advanced Workouts Console How to Use the Advanced Workouts Console 12 Settings Button Press this button once to enter the settings menu of the console. In the settings menu the user can set preferences for the console display . See Settings Menu Section . 13 User Profiles Button Press this button once to select one of two user profi[...]

  • Page 18

    18 HOW TO How to Use the Advanced Workouts Console How T o Use: Advanced Workouts Console 17 Reset Button Press this button when programming a workout to clear incorrect data, such as we ig h t o r a ge . Pressing RESET three times co ns ecu ti ve ly during a workout stops it immediately , at which point, the user returns to the select workout scre[...]

  • Page 19

    19 How T o Use: Advanced Workouts Console How to Use the Advanced Workouts Console Workout Overviews The Advanced Workouts console has ten specially designed pre-programmed workouts that have been developed by Life Fitness. Each workout has a different goal. Read the workout descriptions carefully so that you can develop a workout routine that focu[...]

  • Page 20

    20 HOW TO How T o Use: Advanced Workouts Console When this screen appears on the console, use either the Up/Down or Left/Right arrows to scroll through all the workout choices and select a workout by pressing Enter . T o begin a Quick Start workout, press Enter when the above “Select Workout” screen appears. When a workout is selected the displ[...]

  • Page 21

    21 How T o Use: Advanced Workouts Console How to Use the Workouts 1 Manual Workout (Beginner – Just Starting) Access: This workout can be started by using the navigation keys to scroll to the Manual workout profile and pressing Enter . Description: The manual workout is a simple workout that has no pre-defined intensity levels. The manual workout[...]

  • Page 22

    22 HOW TO How T o Use: Advanced Workouts Console How to Use the Workouts continued 2 Random Workout (Experienced – Fit) Access: This workout can be started by using the navigation keys to scroll to the Random workout profile and pressing Enter . Description: In this workout, the console creates a terrain of different hills and valleys. Over 1 mil[...]

  • Page 23

    23 How T o Use: Advanced Workouts Console How to Use the Workouts continued 3 Hill Workout (Experienced – Fit) Access: This workout can be started by using the navigation keys to scroll to the Hill workout profile and pressing Enter . Description: The Life Fitness patented hill workout is an interval training workout. Intervals are periods of int[...]

  • Page 24

    24 HOW TO How T o Use: Advanced Workouts Console How to Use the Workouts continued 4 EZ Incline ™ W orkout (Beginner – Just Starting) Access: This workout can be started by using the navigation keys to scroll to the EZ Incline workout profile and pressing Enter . Description: EZ incline program consists of one hill. The user determines the elev[...]

  • Page 25

    25 How T o Use: Advanced Workouts Console How to Use the Workouts continued 5 Sports T raining Workout (Experienced – Fit) Access: This workout can be started by using the navigation keys to scroll to the Sports T raining workout profile and pressing Enter . Description: Sports T raining is a workout that simulates working out outdoors by using a[...]

  • Page 26

    26 HOW TO How T o Use: Advanced Workouts Console How to Use the Workouts continued 6 Fat Burn Workout (Beginner – Just Starting) *Chest strap must be worn to execute the workout Access: This workout can be started by using the navigation keys to scroll to the Fat Burn workout profile and pressing Enter . Description: The user must wear a chest st[...]

  • Page 27

    27 How T o Use: Advanced Workouts Console How to Use the Workouts continued 7 Cardio Workout (Experienced – Fit) *Chest strap must be worn to execute the workout Access: This workout can be started by using the navigation keys to scroll to the Cardio workout profile and pressing Enter . Description: The user must wear a chest strap for this worko[...]

  • Page 28

    28 HOW TO How T o Use: Advanced Workouts Console How to Use the Workouts continued 8 Heart Rate Hill Workout (Experienced – Fit) *Chest strap must be worn to execute the workout Access: This workout can be started by using the navigation keys to scroll to the Heart Rate Hill workout profile and pressing Enter . Description: The user must wear a c[...]

  • Page 29

    29 How T o Use: Advanced Workouts Console Next the program will increase intensity until the user reaches 75% of their maximum heart rate, this is the second hill followed by a valley with the target heart rate of 65%. Finally the third hill increases intensity until the user reaches 80% of their max heart rate, 80% is then held for 1 minute follow[...]

  • Page 30

    30 HOW TO How T o Use: Advanced Workouts Console How to Use the Workouts continued 9 Heart Rate Interval Workout (Experienced – Fit) *Chest strap must be worn to execute the workout Access: This workout can be started by using the navigation keys to scroll to the Heart Rate Interval workout profile and pressing Enter . Description: The user must [...]

  • Page 31

    31 How T o Use: Advanced Workouts Console the intensity until a target heart rate of 65% is reached. This sequence continues for all three hills and valleys. At the end of the duration of hills and valleys, the workout enters a cool down phase. Note that if the user does not reach a heart rate goal after five minutes, the message center displays a [...]

  • Page 32

    32 HOW TO How T o Use: Advanced Workouts Console How to Use the Workouts continued 10 Extreme Heart Rate Workout (Advanced – Athlete) *Chest strap must be worn to execute the workout Access: This workout can be started by using the navigation keys to scroll to the Extreme Heart Rate workout profile and pressing Enter . Description: The user must [...]

  • Page 33

    33 How T o Use: Advanced Workouts Console How to Use the Custom Workouts Feature Overview There are two custom workouts on the advanced console, one for each user profile. When a user is logged into one of the two user profiles, the custom workout option will appear in the workouts list once the custom workout is set up. It will appear after the ex[...]

  • Page 34

    34 HOW TO How T o Use: Advanced Workouts Console How to Use the Custom Workouts Feature Editing a Heart Rate Custom Workout After setting a workout time, the following will occur if a heart rate workout is selected. The message center will display “Set T arget HR” for approximately 3 seconds. Next the message center will display “Interval 1?[...]

  • Page 35

    35 How T o Use: Advanced Workouts Console Re-editing a Previously Designed Custom Workout In order to go back and edit a custom workout previously defined, re-enter the User Profiles Menu and scroll to the Custom Workout option to edit. See User Profile Section to enter editing mode . When in editing mode, select the custom workout that has already[...]

  • Page 36

    36 HOW TO How T o Use: Advanced Workouts Console How to Use Race Mode Overview Race mode can be activated during a workout by pressing the Race Mode key on the console. This function can only be used during a manual, random, hill, ez incline, or sports training workout. Race mode is a function that allows the user to race against a simulated speed [...]

  • Page 37

    37 How T o Use: Advanced Workouts Console How to Use User Profiles There are two user profile settings on the Advanced Workouts Console. Each profile allows a user to set up all of their settings and workout information. Therefore when a user is logged into a specific profile, they can quickly begin a workout without having to enter workout informa[...]

  • Page 38

    HOW TO 38 How T o Use: Advanced Workouts Console How to Use User Profiles continued • Change Name – press enter to select If the user selects this option by pressing ENTER the message center will display PROFILE with the “P” blinking. At this point the user can use the up/down arrows to change the characters, the left/right arrows to move b[...]

  • Page 39

    39 How to Use User Profiles continued • Run Speed (treadmill only) Message center displays “Run Speed = 0.5” Selection options are 0.5-10mph or 0.8-16km/hr • Default Speed (treadmill only) Message center displays “Def Speed = 0.5” Selection options are 0.5-10mph or 0.6-16 km/hr • Low Incline (treadmill only) Message center will displa[...]

  • Page 40

    40 HOW TO How T o Use: Advanced Workouts Console How to Use the Settings Menu Settings The Settings menu can be accessed by pressing the Settings Key at the “Select Workout” screen. Upon entering the Settings menu, the screen will display “SETTINGS MENU” • Scroll through Settings options using the left/right arrows • Adjust Settings ite[...]

  • Page 41

    41 How to Use the Settings Menu continued • Beeps Displays “Beeps” Selection options are: On and Off • Heart Rate T elemetry Display “WIRELESS HR = ON” Selection options are: On and Off • W orkout T imer Display “T ime” Selection options are: Up or Down • Watts Displays “Watt” Selection options are: On and Off • METS Displ[...]

  • Page 42

    42 Service and T echnical Data: Advanced Workouts Console Preventive Maintenance T ips The Life Fitness products are backed by engineering excellence and are 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 ot[...]

  • Page 43

    43 T roubleshooting the Heart Rate T elemetry Chest Strap Heart Rate is Erratic or Absent Entirely • Repeat the electrode moistening procedure on the chest strap. See Page 6, titled Heart Rate T elemetry for details. The electrodes must remain wet to pick up and transmit accurate heart rate readings. • Make sure the electrodes are flat against [...]

  • Page 44

    44 SERVICE AND TECH Service and T echnical Data: Advanced Workouts Console T roubleshooting Advanced Workout Console 1. The console display looks strange or has an error message and is not functioning. A. Unplug the unit to reset the console and then plug it back in. Do this multiple times if console error message still appears. If the problem stil[...]

  • Page 45

    45 Service and T echnical Data: Advanced Workouts Console 1 V erify the symptom and review the operating instruction. The problem may be unfamiliarity with the product and its features and workouts. 2 Locate and document the serial number of the base unit and console. The serial number plate is located on the front stabilizer , below the shroud, an[...]

  • Page 46

    46 SERVICE AND TECH Service and T echnical Data: Advanced Workouts Console For Product Service Internationally: Life Fitness Europe GmbH T elephone: (+49) 089.317.751.66 Fax: (+49) 089.317.751.38 Life Fitness (UK) L TD T elephone: (+44) 1353.665507 Fax: (+44) 1353.666018 Life Fitness Atlantic BV Life Fitness Benelux T elephone: +31 (0) 180 64 66 66[...]

  • Page 47

    47 Service and T echnical Data: Advanced Workouts Console SERVICE AND TECH Warranty Information What 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 p[...]

  • Page 48

    48 SERVICE AND TECH Service and T echnical Data: Advanced Workouts Console Warranty Information continued from previous page What is Not Covered: Any failures or damage caused by unauthorized service, misuse, accident, negligence, improper assembly or installation, debris resulting from any construction activities in the Product’ s environment, r[...]

  • Page 49

    49 Service and T echnical Data: Advanced Workouts Console Warranty Information continued from previous page Product Registration: Register online at www .lifefitness.com/registration . Our receipt assures that your name, address and date of purchase are on file as a registered owner of the Product. Failure to return the card will not affect your ri[...]

  • Page 50

    50 SPECIFICA TIONS ADV ANCED WORKOUTS CONSOLE Number of Workouts 10 User Profiles 2 Interactive Heart Rate Programming Ye s Heart Rate T elemetry Ye s Contact Heart Rate Y es (except XI) Goal Workouts Y es - 3 Race Mode Ye s Levels 20 Message Center Y es - 16 character Display T ype Custom-etched LCD Warranty 3 Y ears continued from previous page S[...]

  • Page 51

    LIFEFITNESS.COM Life Fitness offers a full line of premier fitness equipment for the home. LIFECY CLE EXERCISE BIKES | TREADMILLS | TO TAL -BOD Y ELLIPTICAL CROSS-TRAINERS | ST AIRCLIMBERS | GYM SYSTEMS Where does your workout take you? ©2006 Life Fitness, a division of Brunswick Corporation. All rights reserved. Life Fitness, Lifepulse, FlexDeck,[...]