Life Fitness FT4 user manual Target Time

SELECTING AND USING A FAT BURNER, CROSS-COUNTRY,OR HILL CLIMB WORKOUT

Press the SELECT key. Then, press the SELECT PLUS (+) key twice for FAT BURNER (displayed as “P3”), three times for CROSS-COUNTRY(displayed as “P4”), or four times for HILL CLIMB (displayed as “P5”). Press the SELECT MINUS (-) key to scroll backward through workout options.

For all three workouts, the ELEVATION DATA window displays a default maximum elevation of eight percent. Use the ELEVATION keys to adjust this value. The range is 0 percent to 10 percent. The treadmill computer automatically selects the elevation for the lower elevation intervals based on the high elevation chosen. The workout-in-progress alternates between these intervals.

The SPEED DATA window displays a default of 2 mph (3 kmh). To change this value manually either during the workout setup or dur- ing the workout-in-progress, press the SPEED ARROW keys. This speed does not change automatically during these workouts.

To begin the workout, press START. After a displayed three-second count-down, the workout begins.

SELECTING AND USING A GOAL WORKOUT

Press the SELECT key twice for TARGET DISTANCE, three times for TARGET CALORIES, and four times for

TARGET TIME.

For TARGET DISTANCE, the DISTANCE DATA window shows a default goal of 2.0 miles (3.2 kilometers). Use the SELECT PLUS (+) and MINUS (-) keys to adjust this value up to 50 miles.

For TARGET CALORIES, the CALORIES DATA window shows a default goal of 150 calories. Use the SELECT PLUS (+) and MINUS (-) keys to adjust this value up to 900 calories.

For TARGET TIME, the TIME DATA window shows a default goal of 20 minutes. Use the SELECT PLUS (+) and MINUS (-) keys to adjust this value up to 90 minutes.

For all three workouts, adjust the speed and elevation manually as desired during the workout-in-progress.

To begin the workout, press START. After a displayed three-second count-down, the workout begins.

USING THE HEART RATE ZONE TO MAXIMIZE WORKOUT BENEFITS

Research shows that keeping the heart rate within a certain range while exercising promotes muscular and cardiovascular condition- ing for maximum health benefits. This range is between 60 percent and 85 percent of a given user’s theoretical maximum heart rate. The maximum rate varies by age. To calculate it, subtract the user’s age from the number 220.

For example, the theoretical maximum heart rate for a 35-year-old user would be 185 beats per minute (bpm) because 220- 35=185. Therefore, the optimal heart rate range or zone for a 35-year-old user would be between 111 bpm

(185 x .60) and 157 bpm (185 x .85).

NOTE: Consulting a fitness trainer is recommended for defining specific fitness goals and designing a workout program.

To monitor the heart rate during a workout, feel the pulse in the wrist or the carotid artery in the neck while looking at a watch. Count the number of pulse beats within one minute.

ENDING A WORKOUT EARLY

To end a workout before the duration expires, press the

TREADMILL WORKOUT SETUP STEPS

STOP key once. The treadmill stops moving, and the DATA windows display the statistics for the completed workout. Press the STOP key again to set up a new workout.

QUICK START

Press START

Begin workout

SPEED INTERVAL

Press SELECT once (P1)

Select maximum speed

Press START

Begin workout

AEROBIC

Press SELECT once

Press SELECT PLUS (+) once (P2) Select maximum speed

Press START Begin workout

FAT BURNER Press SELECT once

Press SELECT PLUS (+) twice (P3) Select maximum elevation

Press START Begin workout

CROSS COUNTRY Press SELECT once Press SELECT PLUS (+)

three times (P4)

Select maximum elevation Press START

Begin workout

HILL CLIMB

Press SELECT once Press SELECT PLUS (+)

four times (P5)

Select maximum elevation Press START

Begin workout

TARGET DISTANCE Press SELECT twice

Press the +/- keys to set Distance Press START

Begin workout

TARGET CALORIES Press SELECT three times

Press the +/- keys to set Calories Press START

Begin workout

TARGET TIME

Press SELECT four times Press the +/- keys to set Time Press START

Begin workout

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