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SELECTING AND USING QUICK START
QUICK START is the fastest way to begin exercising and bypasses the steps of selecting a specific workout program. At the
MESSAGE CENTER prompt to select a workout, press the QUICK START key on the console or Activity Zone or
Walk/Jog/Run keys (on treadmills). The workout begins at an intensity level that remains the same unless manually changed.
After one minute, the MESSAGE CENTER displays a prompt to enter weight, which the computer requires to calculate total
calories burned. If the weight is not entered, calories will not be displayed.
SELECTING A WORKOUT
For MANUAL,FAT BURN,CARDIO,RANDOM, HILL, and FIT TEST: When prompted to select a workout, press the
CHANGE WORKOUTkey until the desired workout appears and then press ENTER.
ENTERING WEIGHT
When prompted by the MESSAGE CENTER to enter weight, use the TIME UP/DOWN ARROW keys (center keys) to increase
or decrease the displayed weight to the correct value and press ENTER. The default weight is 150 pounds or 68 kilograms.
The on-board computer calculates the number and rate of calories burned using the entered weight as well as the pedaling
(walking/running) speed and resistance (or incline). (The default weight of 150 pounds will be entered automatically after 10
seconds if no keys are pressed).
ENTERING TIME
When prompted by the MESSAGE CENTER to enter a time, use the TIME UP/DOWN ARROW keys (center keys) to increase
or decrease the displayed time to the desired value and press ENTER. (The default time of 60 minutes will be entered auto-
matically after 10 seconds if no keys are pressed).
ENTERING INCLINE (TREADMILLS ONLY)
When prompted by the MESSAGE CENTER to enter an incline, use the INCLINE UP/DOWN ARROW keys (left keys) to
increase or decrease the displayed incline and press ENTER. (The default Incline of 0% will be entered automatically after 10
seconds if no keys are pressed).
ENTERING SPEED (TREADMILLS ONLY)
When prompted by the MESSAGE CENTER to enter a speed, use the SPEED UP/DOWN ARROW keys (right keys) to
increase or decrease the displayed speed and press ENTER.
ENTERING LEVEL (NON-TREADMILLS ONLY)
When prompted by the MESSAGE CENTER to enter a level, use the LEVELUP/DOWN ARROW keys (left keys), or the At-
Your-Fingertips Resistance Controls, to increase or decrease the displayed resistance level and press ENTER.
ENTERING GENDER (FIT TEST ONLY)
When prompted by the MESSAGE CENTER to enter a gender, use the TIME UP/DOWN ARROW keys (center keys) to select
a gender and press ENTER.
ENTERING AGE
When prompted by the MESSAGE CENTER to enter age, use the TIME UP/DOWN ARROW keys (center keys) to increase or
decrease the displayed age to the correct value and press ENTER.
Life Fitness workout programs that set a target heart rate* zone first calculate the user’s theoretical maximum heart rate†by
subtracting the user’s age from the number 220. The programs then calculate the target zone as a percentage of the theoreti-
cal maximum.
SELECTING AND ADJUSTING THE RESISTANCE LEVEL / INTENSITY LEVEL
When prompted by the MESSAGE CENTER, use the LEVELUP/DOWN ARROW keys to increase or decrease the displayed resis-
tance / intensity level.
• Resistance level: Bike and Cross-Trainer each support up to 25 levels. On each level, there are seven different hills,
they are mapped directly into the 7 rows of a workout profile. Each hill offers finer tweaking of resistance.
• Intensity Level of Hill and Random Workouts (Treadmill):The steps for setting up a HILL or RANDOM workout include
selecting a level. Level refers to a range of incline percentages as outlined in the table on the following page.
†Defined by the American College of Sports Medicine's "Guidelines for Exercise Testing and Prescription" as equal to 220 minus an individual’s age.
*Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a 40-year-old user's THR for the
FAT BURNworkout is 117. This workout targets 65 percent of the maximum, so the equation would be (220-40)*.65=117