Life Fitness M051-00K61-A137 operation manual Workouts, Workout Overviews

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4THE WORKOUTS

4.1WORKOUT OVERVIEWS

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 accessible via the ARROW keys.

QUICK START is the fastest way to begin exercising. After the QUICK START key is pressed, a constant-level workout begins. The intensity level does not change automatically.

MANUAL is a constant effort workout in which the user can change the intensity level at any time.

RANDOM is an interval training workout of constantly changing intensity levels that occur in no regular pattern or progression.

FAT BURN is a low-intensity workout for burning a higher percentage of calories from fat. The user wears a Polar telemetry heart rate chest strap, or grasps the LifepulseTM sensors continuously. The program adjusts the intensity level, based on the actual heart rate, to maintain the rate at 65% of the theoretical maximum.

CARDIO is a higher intensity workout for more fit users, maximizing cardiovascular benefits and total calories burned. The user wears a Polar telemetry heart rate chest strap or grasps the LifepulseTM sensors continuously. The program automatically adjusts the intensity level, based on the actual heart rate, to maintain the rate at 80% of the theoretical maximum.

HILL is an interval training workout. Intervals are periods of intense aerobic exercise separated by regular periods of lower-intensity exercise.

AROUND THE WORLD is an interval-training workout in which the hills resemble scenes of various geographical areas.

CASCADES is a two-peak workout in which intensity levels gradually increase and decrease.

FOOTHILLS is a rolling hill workout with low intensity levels.

INTERVAL is a HILL workout in which intensity levels rise and fall. The higher levels gradually incline toward a peak and then gradually decline.

KILIMANJARO is a HILL workout in which the intensity levels gradually incline toward one ultimate peak and then gradually decline.

SPEED TRAINING is a HILL workout in which the intensity level alternates between high and low levels very quickly to simulate a typical speed training workout.

HEART RATE HILLTM takes the user through three different hills based on the target heart rate. The user wears a Polar telemetry heart rate chest strap or grasps the LifepulseTM sensors continuously.

HEART RATE INTERVALTM alternates between a hill and a valley based on the target heart rate. The user wears a Polar telemetry heart rate chest strap or grasps the LifepulseTM sensors continuously.

EXTREME HEART RATE TM is an intense workout for more experienced users. It is designed to get the heart rate up and down as quickly as possible. The user wears a Polar telemetry heart rate chest strap or grasps the LifepulseTM sensors continuously.

LIFE FITNESS FIT TEST estimates cardiovascular fitness and can be used to monitor improvements in endurance every 4-6 weeks.

TOTAL BODY WORKOUT simulates the experience of working with a personal trainer. The MESSAGE CENTER dis plays prompts at different times to emphasize pushing, pulling, total body, lower body, speed changes, and forward / reverse motion. This versatile workout promotes maximum cross-training benefits.

LOWER BODY WORKOUT continuously alternates five minutes of forward motion with two minutes of backward motion to cross-train different muscle groups.

MY WORKOUTS is not a workout program but a feature that allows the user to pre-set up to seven workouts with personal setup information, such as age or level, and then store the workouts in the console memory.

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Contents Integrity Series CROSS-TRAINER CSX International Offices Corporate HeadquartersTable of Contents Page Integrity Series Cross-Trainer CSX Getting Started Important Safety InstructionsConsignes DE Sécurité Importantes Point DE DépartSetup Service Access Port Console Overlay Overview Console OverlayFIT Test Console Overlay DescriptionsIpod Keypad Reading Rack and Accessory Trays Heart Rate Zone Training WHY Heart Rate Zone Training EXERCISE?Age Theoretical Maximum 65% 80% Fat Burn CardioHeart Rate Monitoring Optional Polar Telemetry Heart Rate Chest Strap Workout Overviews WorkoutsSelecting a Workout Using the WorkoutsTo select it, press the Lower Body Trainer key Ending Workouts Early Quick Start Entry point Peak End point Workout DescriptionsHill Heart Rate Hilltm 144 BPM Extreme Heart Ratetm SIX PRE-SET Workouts Inactive Active Very Active Message CenterEstimated VO 2 Max ml/kg/min Per Age Category Programmed Options Description Using MY Workouts Personal ProgramsMY Workouts Viewing the Statistics View Statistics System Menu Entering and Using the System MenuSetting Default Value Description MANAGER’S Configuration Optional SettingsUser Language Select Preventive Maintenance Tips Service and Technical DataWeekly Monthly Quarterly BI-ANNUALLY Annually Preventive Maintenance ScheduleMalfunction Probable Cause Corrective Action Ensure proper adherence Troubleshooting the iPOD Use iPod controls to navigate HOW to Obtain Product Service / Serial Number Location Troubleshooting the Lifepulse System SensorsLife Fitness CSX CROSS-TRAINER Specifications SpecificationsWarranty Coverage CSX CROSS-TRAINER What is Covered Warranty Information
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