Life Fitness X3 5 user manual FAT Burn, Cardio

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FAT BURN

The FAT 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 level of the exercise bike to reach and maintain the target*. This system eliminates over- and under-training, and it maximizes the aerobic benefits of exercise by using the body's fat storage for fuel. The user must wear a wireless heart rate chest strap.

CARDIO

The CARDIO workout is virtually identical to FAT BURN; however the target heart rate is calculated at 80 percent of the theoretical maximum†. The higher target promotes cardiovascular improvement by placing a heavier workload on the heart muscle. The user wear a wireless heart rate chest strap.

†Defined by the American College of Sports Medicine's "Guidelines for Exercise Testing and Prescription" as equal to 220 minus an individual’s age.

*Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a 40-year-old user's THR for the FAT BURN workout is 117. This workout targets 65 percent of the maximum, so the equation would be (220-40)*.65=117. A 20-year-old user’s THR is 130, so the equation would be (220-20)*.65=130.

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Contents E R M a N U a L Corporate Headquarters International OfficesPage Table of Contents My WorkoutsTM Personal Programs X35 Important Safety Instructions Getting StartedSave These Instructions for Future Reference Setup Where to Place the CROSS-TRAINERHOW to Stabilize the CROSS-TRAINER Plug in the CROSS-TRAINERDisplay Console Overview Display ConsoleDisplay Console Descriptions CLEAR/PAUSE Page Reading Rack and Accessory Tray Correct Usage Mounting and Dismounting the CROSS-TRAINERBiomechanical Guidelines GeneralReverse Motion Total Body Braking ResistanceWHY Heart Sync WORKOUTS? Heart Synctm Exercise ProgramsWireless Heart Rate Chest Strap Workouts Workout OverviewsConsole after starting the workout To Begin ANY Workout Using the WorkoutsSelecting Quick Start Selecting a Workout Entering a DurationEntering AGE Selecting the Difficulty Level or Target Heart RatePausing Workouts Initiating AN Early COOL-DOWN Ending Workouts EarlyWorkout Descriptions Cross Trainer Workout Setup StepsQuick Start Manual HillSports Training Workout RandomEZ Resistance Total Body Lower BodyFAT Burn CardioHeart Rate Hill Workout Profile Heart Rate Hilltm WorkoutHeart Rate Interval Workout Profile Heart Rate Intervaltm WorkoutExtreme Heart Rate Workout Profile Extreme Heart Ratetm WorkoutMY Workoutstm Personal Programs Using a Workout Saved Under MY WorkoutsEditing MY Workouts and Viewing Statistics Changing a workout name Entering and Using the Optional Settings Feature Optional SettingsOptional Settings Service and Technical Data Preventative Maintenance TipsTroubleshooting the Wireless Heart Rate Chest Strap Preventative Maintenance ScheduleHeart Rate Reading is Erratic or Absent Entirely Heart Rate Reading is Erratic or Extremely High HOW to Obtain Product Service Warranty Information What is CoveredWhat YOU Must do Model Lifetime Years Console SpecificationsWorkouts Assembled Dimensions F E F I T N E S S . C O M