Life Fitness X3-0 user manual Using the Heart Rate Zone to Maximize Workout Benefits

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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 conditioning 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, wear the wireless chest strap and monitor heart rate on the console.

SWITCHING THE CONSOLE DISPLAY TO METRIC UNITS

By default, the cross-trainer’s console displays the workout statistic of distance in English units. It is possible to switch to metric units. When the console is shut down, remove the four screws that attach the console to the console support assembly column. Carefully turn the console upside down and flip the “English/Metric” switch that appears in the back of the console to the “Metric” setting. Re-attach the console to the support assembly column. Restart the cross-trainer.

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Contents E R M a N U a L Corporate Headquarters International OfficesPage Table of Contents Page X30 Important Safety Instructions Getting StartedSave These Instructions for Future Reference HOW to Stabilize the CROSS-TRAINER SetupWhere to Place the CROSS-TRAINER Plug in the CROSS-TRAINERDisplay Console Overview Display ConsoleDisplay Console Descriptions Page RPM Revolutions Per Minute The pedaling speed or rate Reading Rack and Accessory Tray Wireless Heart Rate Chest Strap Biomechanical Guidelines Correct UsageMounting and Dismounting the CROSS-TRAINER GeneralReverse Motion Total Body Braking ResistanceWorkouts Workout OverviewsSelecting a Workout Setting UP and Using the WorkoutsSelecting and Using Quick Start Manual Mode Entering a Workout DurationEntering a Weight Selecting a Level for a Manual WorkoutExplanation of Difficulty Levels Starting a WorkoutResetting a Workout Using Workouts in ProgressPausing a Workout Reviewing a Completed WorkoutUsing the Heart Rate Zone to Maximize Workout Benefits Switching the Console Display to Metric UnitsResistance Level Workout DescriptionsManual Time SegmentsPeak Random Slope Interval Challenge Using the Workouts Chart Workout SelectionsService and Technical Data Preventative Maintenance TipsTroubleshooting the Wireless Heart Rate Chest Strap Preventative Maintenance ScheduleHeart Rate Reading is Erratic or Absent Entirely HOW to Obtain Product Service Warranty Information What is CoveredWhat YOU Must do Model Lifetime Years Specifications ConsoleAssembled Dimensions F E F I T N E S S . C O M
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