Life Fitness 91X 4

4THE WORKOUTS

This section lists the Total Body 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 and bypasses the steps involved in select-

ing a specific workout program. After theQUICK START key is pressed, a constant-level work-

out begins. The intensity level does not change automatically.

MANUAL is a workout in which the intensity level does not change automatically.

RANDOM is an interval training workout of constantly changing intensity levels that occur in no

regular pattern or progression.

CROSS-TRAIN AEROBICS simulates the experience of working with a personal trainer. The

MESSAGE CENTER displays 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.

CROSS-TRAIN REVERSE continuously alternates five minutes of forward motion with two min-

utes of backward motion to cross-train different muscle groups.

HILL is an interval-training workout combining “hills” and “valleys” of different intensity levels,

which is proven to provide effective, time-efficient cardiovascular results.

This section provides detailed information on setting up and using workouts. For quick-reference

setup steps, see the chart near the end of the section.

TOBEGIN A WORKOUT

To mount the Total Body Trainer, grasp the handles and carefully step on the pedals. To dismount,

step off the pedals while still holding the handles. Then let go of the handles.

Press STARTor begin pedaling to activate the console. The MESSAGE CENTER displays,

"SELECT WORKOUTUSING ARROW KEYS OR PRESS QUICK START". If it displays a different

message, press the CLEAR key twice in rapid succession.

SELECTING AND USING QUICK START

QUICK START is the fastest way to begin exercising and bypasses the steps of selecting a spe-

cific workout program. At the MESSAGE CENTER prompt to select a workout, press the QUICK

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

changed. After 12 seconds, the MESSAGE CENTER displays a prompt to enter weight, which

the computer requires to calculate total calories.