Life Fitness X3 5 user manual Workout Descriptions, Cross Trainer Workout Setup Steps, Quick Start

5.3WORKOUT DESCRIPTIONS

CROSS TRAINER WORKOUT SETUP STEPS

QUICK START	SPORTS TRAINING	CARDIO*	EXTREME HEART RATE*
Select QUICK START	Select SPORTS TRAINING	Select CARDIO	Select EXTREME HEART RATE
Begin workout	Select time	Enter time	Enter time
MANUAL	Enter weight	Enter weight	Enter age
	Select level	Enter age	Accept THR**
Select MANUAL
	Begin workout	Accept THR**	Begin workout
Enter time
		Begin workout
Enter weight	EZ RESISTANCE		MY WORKOUTS
Enter difficulty level	Select EZ RESISTANCE	HEART RATE HILL*	Select MY WORKOUTS
Begin workout	Select time	Select HEART RATE HILL	Select a workout
HILL	Enter weight	Enter time	from 1 to 4
	Select difficulty level	Enter age	Begin workout
Select HILL
	Begin workout	Accept THR**
Enter time			TOTAL BODY
		Begin workout
Enter weight	FAT BURN*		Select MANUAL
Select difficulty level	Select FAT BURN	HEART RATE INTERVAL*	Enter time
Begin workout	Enter time	Select HEART RATE	Enter weight
RANDOM	Enter age	INTERVAL	Enter difficulty level
	Accept THR**	Enter time	Begin workout
Select RANDOM
	Begin workout	Enter age
Enter time			LOWER BODY
		Accept THR**
Enter weight			Select MANUAL
		Begin workout
Enter difficulty level			Enter time
Begin workout			Enter weight
			Enter difficulty level
			Begin workout

*This workout requires the user to grasp the hand pulse sensors or wear the wireless chest strap.

**Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a 40-year-old user's THR for the HEART RATE HILL workout is 144. This workout targets 80 percent of the maximum, so the equation would be (220-40)*.80=144. A 20-year-old user’s THR is 160, so the equation would be (220-20)*.80=160.

QUICK START

QUICK START is the fastest way to begin exercising, and it bypasses the steps of selecting a specific workout. The intensity level for the workout is set automatically and remains the same unless manually changed. To change the level press the UP or DOWN ARROW keys. If the CALORIES PER HOUR display is enabled, the MESSAGE CENTER displays ENTER WEIGHT, which is required to calculate this ratio. Using the ARROW KEYS, increase or decrease the displayed weight to the correct value.

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