Selecting a Workout Mode

SELECTING AND ADJUSTING THE RESISTANCE LEVEL

When prompted by the MESSAGE CENTER, use the ARROW KEYS to increase or decrease the displayed intensity level or target heart rate* to the desired value (or key in the desired value with the NUMERIC keypad) and press ENTER. Adjust the level as needed or desired during the workout.

•Resistance level: The Life Fitness Cross-Trainer provides a selection of 25 resistance levels. The resistance level appears in the WORKOUT PROFILE window as rows of lights arranged in columns. Selecting a low intensity level at first is recommended. As physical conditioning improves, the levels can increase.

•Target heart rate: Programs that calculate a target heart rate base this number on the age of the user and the type of workout. The user accepts or adjusts the rate when setting up the workout. During the workout itself, the program reads the heart rate, which is transmitted via the heart rate chest strap or the Lifepulse system sensors; it uses this data to adjust the resistance. Manually raising the rate increases the intensity of the cardiovascular exercise.

Two workout mode options on the Life Fitness Cross-Trainer feature alternate ways to vary workouts.

•Aerobics Mode: This workout mode simulates the experience of working out with a trainer. Throughout the work- out, the MESSAGE CENTER displays prompts to vary the workload and emphasize different muscle groups, such as upper- and lower-body. This feature can be used with any workout (except for Fat Burn, Cardio, Heart Rate Hill, Heart Rate Interval or Extreme Heart Rate). To select it, press AEROBICS MODE key.

•Reverse Mode: This workout mode continuously alternates five minutes of forward motion with two minutes of reverse motion, to exercise different leg muscles. This feature can be used with any workout (except for Fat Burn, Cardio, Heart Rate Hill, Heart Rate Interval or Extreme Heart Rate). To select it, press the REVERSE MODE key.

SWITCHING WORKOUTS “ON-THE-FLY”

It is possible, during a workout, to switch to another workout program. After a switch, the console retains all the progress information about the workout since its beginning. To change workouts “on the fly,” simply press the key for the desired new workout. This feature is available for all workouts except for Around the World, Kilimanjaro, Interval, Cascades, Speed Training, Foothills, and Personal Trainer workouts.

PAUSING WORKOUTS

To pause a workout, simply stop pedaling. To continue the workout, resume pedaling. The pause duration lasts 60 seconds, after which the console automatically shuts down.

ENDING WORKOUTS EARLY

To end a workout before the pre-set duration expires, press CLEAR once. The MESSAGE CENTER then displays a workout summary, which includes the distance travelled, the total calories burned, and other statistics. Press CLEAR a second time and the MESSAGE CENTER displays “SELECT WORKOUT OR PRESS QUICK START” for a new workout.

*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.