Life Fitness x3i operation manual Workouts

5.23FORWARD MOTION – TOTAL BODY

•Mount the Cross-Trainer 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 forward pedaling motion by pushing top foot forward and pulling bottom foot backward

•Exercise at a speed that is comfortable for you

5.24REVERSE MOTION – LOWER BODY

•Mount the Cross-Trainer facing forward

•Hands should be positioned comfortably on the center stationary handle

•Choose the desired workout profile and duration on the console

•Begin moving feet in a smooth reverse pedaling motion by pulling top foot backward and pushing bottom foot forward

•Exercise at a speed that is comfortable for you

5.25REVERSE MOTION – TOTAL BODY

•Mount the Cross-Trainer 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 pedaling motion by pulling top foot backward and pushing bottom foot forward

•Exercise at a speed that is comfortable for you

5.26BRAKING 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

6.1WORKOUT DESCRIPTIONS

Selecting a Life Fitness workout is as easy as pressing a key.

The following are preprogrammed workouts for this Life Fitness product.

6.1.1MANUAL/QUICKSTART™

QuickStart™ is the fastest way to begin exercising and allows you to start a Manual workout by just pressing one key.

6.1.2ZONE 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 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”.

6.1.3FAT 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 † ) 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).

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