Using The Workouts - Life Fitness Integrity Series Operation Manual

4.2 Using the Workouts

This section provides detailed information on setting up and using workouts. For quick-reference setup steps, see the
chart at the end of the section.
TO BEGIN A WORKOUT
To mount the Life Fitness Cross-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 networking, press START or begin pedaling to activate the console. The Message Center displays, "SELECT
WORKOUT OR PRESS ENTER TO BEGIN." If it displays a different message, press the Clear key twice in rapid succes-
sion.
With optional networking enabled, press START or begin pedaling to activate the console. The Message Center
displays, "SELECT WORKOUT OR ENTER PIN USING ENTER PIN 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, press ENTER PIN, then
using the NUMERIC KEYPAD enter the correct digits of the ID number and press ENTER.
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. The workout begins at an intensity
level that remains the same unless manually changed.
SELECTING A WORKOUT
For MANUAL, FAT BURN, CARDIO, and RANDOM: When prompted to select a workout, press the key labeled with
the name of the desired workout.
For HEART RATE HILL, HEART RATE INTERVAL, and EXTREME HEART RATE: When prompted by the MESSAGE
CENTER to select a workout, press the ZONE TRAINING+ key. The MESSAGE CENTER then displays the name of one of
the zone training workouts. Press ENTER to select the displayed workout or continue to press the Zone Training+ key to
display each of the other options. Press ENTER to select the desired workout.
For CROSS-TRAIN REVERSE and CROSS-TRAIN AEROBICS: When prompted by the MESSAGE CENTER to select a
workout, press the PERSONAL TRAINER key. The MESSAGE CENTER displays the name a workout. Press ENTER to se-
lect the displayed workout or continue to press the PERSONAL TRAINER key to display each of the other options. Press
ENTER to select the desired workout.
For HILL, AROUND THE WORLD, FOOTHILLS, INTERVAL, KILIMANJARO, CASCADES, and SPEED TRAINING:
When prompted by the MESSAGE CENTER to select a workout, press the HILL PLUS key. The MESSAGE CENTER then
displays the name of the one of these workouts. Press ENTER to select the displayed workout or continue to press the
HILL PLUS key to display each of the other options. Press ENTER to select the desired program.
ENTERING WEIGHT
When prompted by the MESSAGE CENTER to enter weight, use the arrow keys to increase or decrease the displayed
weight to the correct value (or key in the correct value with the numeric keypad) 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 speed and resistance level.
ENTERING AGE
When prompted by the MESSAGE CENTER to enter age, use the arrow keys to increase or decrease the displayed age
to the correct value (or key in the correct value with the numeric keypad) and press ENTER.
Life Fitness Cross-Trainer workout programs that set a target heart rate zone first calculate the user's theoretical maxi-
mum heart rate. The HRmax equals 206.9 minus the total of 0.67 multiplied by a person's age. The programs then
calculate the target zone as a percentage of the theoretical maximum.
ENTERING TIME
When prompted by the MESSAGE CENTER to enter a time, use the arrow keys to increase or decrease the displayed
time to the desired value (or key in the desired value with the numeric keypad) and press ENTER.
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