Using the Workouts, Selecting a Workout

METS targets a rate of effort equal to a certain number of Mets. A Met is a unit of measurement used to express the metabolic rate of work (oxygen consumption per unit of body weight) required to per- form a task. One Met is approximately equal to a person’s metabolism when seated and relaxed.

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

KILIMANJARO is a Hill workout in which the intensity levels gradually incline toward one ulti- mate peak and then gradually decline.

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

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

FOOT HILLS is a rolling hill workout with low intensity levels.

4.2USING THE WORKOUTS

Different stairclimber workouts require different setup steps. See the chart on the following page, titled Life Fitness Stairclimber Workout Set-up Steps, for a quick glance at the steps for setting up any individual workout. This section provides details on the steps themselves.

Note: A new Life Fitness stairclimber may emit a slight smell during the first few hours of operation as the load resistor heats up for the first time. If the smell persists, contact customer service.

TO BEGIN ANY WORKOUT

With optional networking kit installed (93S only), press START or simply step on the pedals to activate the console. The MESSAGE CENTER displays the prompt: “SELECT WORKOUT USING ARROW KEYS OR ENTER ID USING ENTER KEY”. Either select a workout as described below, or log on to the networked exercise database, and then select a workout. To log onto the network, use the ARROW KEYS to scroll in the user ID number.

Without networking, press START or simply step on the pedals to activate the console. The MESSAGE CENTER displays the prompt: “SELECT WORKOUT USING ARROW KEYS OR PRESS QUICK START”. If it displays a different message, press the CLEAR key twice rapidly.

SELECTING QUICK START

QUICK START is the fastest way to begin exercising, and it bypasses the steps of selecting a specific workout. At the MESSAGE CENTER prompt, press the QUICK START key.

The workout begins at an intensity level that remains the same unless manually changed.

SELECTING A WORKOUT

For MANUAL, FAT BURN (available on 93S; also available on 90S if telemetry option is installed), CARDIO (available on 93S; also available on 90S if telemetry option is installed), RANDOM, HILL, HEART RATE HILL (93S only), HEART RATE INTERVAL (93S only), and EXTREME HEART RATE (93S only): When prompted to select a workout, use the ARROW KEYS to scroll through the workout names as they appear in the MESSAGE CENTER. When the desired workout appears, press

ENTER.