Life Fitness 93X operation manual Using the Workouts

WORKOUTS PLUS key :

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

CASCADES is a two-peak workout in which intensity levels gradually increase and decrease. FOOTHILLS is a rolling hill workout with low intensity levels.

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

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

CROSS-TRAIN AEROBICS (accessible via the ARROW keys on the 90X) simulates the experi- ence 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 (accessible via the ARROW keys on the 90X) continuously alternates five minutes of forward motion with two minutes of backward motion to cross-train different muscle groups.

4.2USING THE WORKOUTS

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.

TO BEGIN 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.

Without optional networking, press START or begin pedaling to activate the console. The MESSAGE CENTER displays, "SELECT WORKOUT USING ARROW KEYS OR PRESS QUICK START". If it displays a different message, press the CLEAR key twice in rapid succession.

With optional networking kit installed (93X only), press START or begin pedaling to activate the console. The MESSAGE CENTER displays, "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.

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 START key. 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.

15