Using The Workouts; Using Workouts - Life Fitness Integrity Series Operation Manual

4.2 U W
SING THE
Select a workout or log on to a fitness network exercise database. See Section 4.5
The chart below lists the steps for setting up each workout. Use the NUMERIC keypad to enter the values when prompted
by the MESSAGE CENTER, or use TIME, INCLINE, or SPEED arrow keys to scroll to desired values displayed on the
MESSAGE CENTER. Press ENTER to confirm each selection. These entered values can be changed during all workouts,
except for those found under the FIT TEST button.
QUICK START
Press QUICK START
Begin workout
MANUAL
Press MANUAL
Enter weight
Enter time
Enter incline
Enter speed
Begin workout
RANDOM
Press RANDOM
Enter weight
Enter time
Enter level
Enter speed
Begin workout
FAT BURN
Press FAT BURN
Enter weight
Enter time
Enter age
Enter target heart rate
Enter speed
Begin workout
CARDIO
Press CARDIO
Enter weight
Enter time
Enter age
Enter target heart rate
Enter speed
Begin workout
HILL
Press HILL
Enter weight
Enter time
Enter level
Enter speed
Begin workout
PERSONAL TRAINER
WORKOUTS
Press PERSONAL TRAINER
repeatedly until
PERSONAL TRAINER
WORKOUTS appears;
press ENTER
Select the desired workout
number, from 1 to 6; press
ENTER
Begin workout
ORKOUTS
CALORIES GOAL
Press PERSONAL TRAINER
repeatedly until
CALORIES GOAL
appears; press ENTER
Enter weight
Enter calories
Enter incline
Enter speed
Begin workout
DISTANCE GOAL
Press PERSONAL TRAINER
repeatedly until
DISTANCE GOAL
appears; press ENTER
Enter weight
Enter distance
Enter incline
Enter speed
Begin workout
TIME IN ZONE GOAL
Press PERSONAL TRAINER
repeatedly until
TIME IN ZONE GOAL
appears; press ENTER
Enter weight
Enter time
Select Fat Burn or Cardio
Enter age
Enter target heart rate
Enter speed
Begin workout
SPORT TRAINING
Press PERSONAL TRAINER
repeatedly until
SPORT TRAINING 5K or
SPORT TRAINING 10K
appears; press ENTER
Enter weight
Enter level
Enter speed
Begin workout
HEART RATE HILL
Press ZONE TRAINING+
repeatedly until HEART
RATE HILL appears;
press ENTER
Enter weight
Enter time
Enter age
Enter target heart rate
Enter speed
Begin workout
HEART RATE INTERVAL
Press ZONE TRAINING+
repeatedly until
HEART RATE INTERVAL
appears; press ENTER
Enter weight
Enter time
Enter age
Enter target heart rate
Enter speed
Begin workout
EXTREME HEART RATE
Press ZONE TRAINING+
repeatedly until
EXTREME HEART RATE
appears; press ENTER
Enter weight
Enter time
Enter age
Enter target heart rate
Enter walk speed
Enter jog speed
Begin workout
LIFE FITNESS FIT TEST
Press FIT TEST repeatedly
until FIT TEST = 5 MIN
appears; press ENTER
Enter weight
Enter age
Enter gender
Enter speed
Begin workout
TM
ARMY PFT
Press FIT TEST
repeatedly until ARMY
PFT appears; press
ENTER
Enter weight
Enter age
Enter gender
Enter speed
Begin 2.0 mile test
TM
NAVY PRT
Press FIT TEST
repeatedly until NAVY PRT
appears; press ENTER
Enter YES or NO
to question:
IS ELEVATION LESS
THAN 5000 FEET ABOVE
SEA LEVEL?
Enter weight
Enter age
Enter gender
for details.
TM Enter speed
Begin 1.5 mile test
MARINES PFT
Press FIT TEST
repeatedly until MARINE
PFT appears; press
ENTER
Enter YES or NO
to question:
IS ELEVATION LESS
THAN 4500 FEET ABOVE
SEA LEVEL?
TM
Enter weight
Enter gender
Enter speed
Begin 3.0 mile test
AIR FORCE PRT
Press FIT TEST
repeatedly until AIR
FORCE PRT appears;
press ENTER
Enter weight
Enter age
Enter gender
Enter speed
Begin 1.5 mile test
WFI SUBMAX PROTOCOL
Press FIT TEST repeat-
edly until WFI SUBMAX
PROTOCOL appears;
press ENTER
Enter weight
Enter height
Enter age
Begin 3-minute warmup
Begin test
PEB TEST
Press FIT TEST repeatedly
until PEB TEST appears;
press ENTER
Enter weight
Enter age
Enter gender
Enter speed
Begin test
SPEED INTERVAL
Press SPEED INTERVAL
Enter weight
Enter time
Enter incline
Enter jog speed
Enter run speed
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