Life Fitness X3-0 user manual Correct Usage, Mounting and Dismounting the CROSS-TRAINER, General

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3 CORRECT USAGE

3.1MOUNTING AND DISMOUNTING THE CROSS-TRAINER

If mounting from the user right side of the Cross-Trainer, grasp the user right handlebar with the right hand. Place the right foot on the user right pedal and carefully step over the Cross-Trainer, grasp the user left handlebar with the left hand, and place the left foot on the user left pedal. If mounting from the user left side, proceed in an opposite fashion. Reverse the process to dismount the Cross-Trainer.

3.2BIOMECHANICAL GUIDELINES

There are two exercise variations that can be performed on the Cross-Trainer. For each variation, it is important to follow these general biomechanical guidelines as well as the specific instructions listed below.

GENERAL

•Feet should be in a comfortable position facing forward on the pedals so the knees move in a forward plane (not angled inward or outward) and so the hips do not rotate outward.

•Keep back straight. Do not bend forward at the waist.

•Keep both feet on the pedals at all times.

•If desired, allow heels to slightly lift off the pedals during the motion.

•Do not lock knees during the workout. Keep them slightly bent throughout the motion.

FORWARD 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

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Contents E R M a N U a L International Offices Corporate HeadquartersPage Table of Contents Page X30 Getting Started Important Safety InstructionsSave These Instructions for Future Reference Plug in the CROSS-TRAINER SetupWhere to Place the CROSS-TRAINER HOW to Stabilize the CROSS-TRAINERDisplay Console Display Console OverviewDisplay Console Descriptions Page RPM Revolutions Per Minute The pedaling speed or rate Reading Rack and Accessory Tray Wireless Heart Rate Chest Strap General Correct UsageMounting and Dismounting the CROSS-TRAINER Biomechanical GuidelinesBraking Resistance Reverse Motion Total BodyWorkout Overviews WorkoutsEntering a Workout Duration Setting UP and Using the WorkoutsSelecting and Using Quick Start Manual Mode Selecting a WorkoutSelecting a Level for a Manual Workout Entering a WeightStarting a Workout Explanation of Difficulty LevelsReviewing a Completed Workout Using Workouts in ProgressPausing a Workout Resetting a WorkoutSwitching the Console Display to Metric Units Using the Heart Rate Zone to Maximize Workout BenefitsTime Segments Workout DescriptionsManual Resistance LevelPeak Random Slope Interval Challenge Workout Selections Using the Workouts ChartPreventative Maintenance Tips Service and Technical DataPreventative Maintenance Schedule Troubleshooting the Wireless Heart Rate Chest StrapHeart Rate Reading is Erratic or Absent Entirely HOW to Obtain Product Service What is Covered Warranty InformationWhat YOU Must do Model Lifetime Years Console SpecificationsAssembled Dimensions F E F I T N E S S . C O M
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