Life Fitness Advanced Workout Console User Manual Download | Manualshive

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How To Use:

Advanced Workouts Console

How to Use the Workouts

continued

6

Fat Burn Workout

(Beginner – Just Starting)

*Chest strap must be worn to execute the workout

Access:

This workout can be started by using the

navigation keys to scroll to the Fat Burn workout profile
and pressing Enter.

Description:

The user must wear a chest strap for this

workout to adequately operate. This program only uses
resistance or incline adjustments to increase and decrease
heart rate. Fat Burn maintains the user at 65% of the user’s
theoretical maximum heart rate. The console continuously
monitors and displays the heart rate, adjusting the intensity
level of the product to reach and maintain a target heart rate
range. The intensity will not change as long as the user is
between 60%-72% of their target heart rate.

Goal:

The goal of the Fat Burn workout is to efficiently burn

fat by eliminating over-training and under-training and also
maximizing the aerobic benefits of exercise by using the body’s
fat stores for energy.

FAT BURN WORKOUT

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Summary of Contents for Advanced Workout Console

Page 1: ...Advanced Workouts Console ...

Page 2: ...rkouts Console H O W T O 10 How to Use the Advanced Workouts Console 21 How to Use the Workouts 33 How to Use the Custom Workouts Feature 35 How to Use Goal Workouts 36 How to Use Race Mode 37 How to Use User Profiles 40 How to Use the Settings Menu S E R V I C E A N D T E C H N I C A L D AT A 42 Preventative Maintenance Tips 43 Troubleshooting 45 How to Obtain Product Service 46 For Product Servi...

Page 3: ...ness professional on the correct use of this product If at any time while exercising the user experiences faintness dizziness pain or shortness of breath he or she must stop immediately 3 Getting Started Your Purchase Thank you for purchasing a Life Fitness product Before using this product please read this user manual along with the base assembly manual in it s entirety to ensure that you have th...

Page 4: ...ith the user manual may cause harmful interference to radio communications However there is no guarantee that the interference will not occur in a particular installation If this equipment does cause harmful interference to radio or television reception which can be determined by turning the equipment off and on the user is encouraged to try to correct the interference by one or more of the follow...

Page 5: ...vices Never place liquids of any type directly on the unit except in an accessory tray Containers with lids are recommended Do not use the product outdoors near swimming pools or in areas of high humidity Keep all loose clothing shoelaces and towels away from the product Keep the area around the product clear of any obstructions including walls and furniture Always be careful and exercise caution ...

Page 6: ...EST STRAP The exercise bike is equipped with wireless a heart rate monitoring system in which electrodes pressed against the skin transfer heart rate signals to the exercise bike console These electrodes are attached to a wireless heart rate chest strap that the user wears during the workout The chest strap is included with the exercise bike See the diagram below for correct positioning of the str...

Page 7: ... from sensors until heart rate disappears Dry hands and grasp sensors again until heart rate seems accurate If this does not work you may need to slow the machine to get an accurate reading On treadmills we recommend for safety and accurate heart rate readings that the user stand on the siderails when attempting to monitor heart rate with contact electrodes Note The contact heart rate system may b...

Page 8: ...own in miles Distance can be converted to kilometers in the settings menu See user settings section 7 Heart Rate Display Calculates user s heart rate in beats per minute when wearing a chest strap or holding on to contact heart rate electrodes 8 Target Heart Rate Display Calculates the user s maximum heart rate based on 220 minus the user s age Then based on the selected program shows the target h...

Page 9: ...r 5 minutes When pressed again the workout is resumed 14 Navigation Buttons Provides simple forward back up and down software navigation as well as level time and speed workout adjustments 15 Enter Start Button When pushed before entering programs Quick Start is engaged When entering workout data before or during a workout it is used as a selection key 16 Reset Button When entering workout data it...

Page 10: ...y using special colors and keys The console display was designed to reduce toggling between workout information The design of each button on the Advanced Workouts console was designed to give the user tactile feedback Each piece of workout feedback including level time speed has its own dedicated window How To Use Advanced Workouts Console ...

Page 11: ...s used on Life Fitness treadmills The first type of level is an incline level or percentage Incline level is only manually adjusted by the user in a manual workout The range of possible incline percentages is 0 12 and can be adjusted in 0 5 increments The second difficulty level corresponds to a range of actual incline percentages Difficulty levels are only used in random hill ez incline and sport...

Page 12: ...Adjusts in 0 5 increments Note Adjusts in 0 5 increments Note Adjusts in 0 5 increments Note Adjusts in 0 5 increments Note Adjusts in 0 5 increments Note Adjusts in 0 5 increments Note Adjusts in 0 5 increments Note Adjusts in 0 5 increments Note Adjusts in 0 5 increments Note Adjusts in 0 5 increments Note Adjusts in 0 5 increments Note Adjusts in 0 5 increments Note Adjusts in 0 5 increments No...

Page 13: ...ut time is 10 minutes the clock will read 12 15 3 Speed Display Speed is displayed in miles per hour MPH The formula tries to replicate miles per hour as if the exercise was being conducted outdoors The speed range on bikes and cross trainers is 0 5 mph and up speed changes in increments of 0 1 mph The speed range on treadmills is 0 5 mph to 10 0 mph and is adjustable in increments of 0 1 mph Spee...

Page 14: ...t rate 220 minus the user s age and multiplying it by an intensity level Life Fitness intensity levels are 65 for weight loss and fat burning and 80 for improving cardiovascular endurance The display will toggle between the 65 and 80 intensity levels An arrow pointing up or down will illuminate to show when the user s actual heart rate is above or below the target heart rate a Example User s Age i...

Page 15: ...ed to show Watts Please see instructions in settings menu section 9 Workout Profile Display The workout profile graphically displays the intensity of a workout with columns of various heights During the workout the current intensity level the user is in is signified by an arrow located above the approopriate column During a heart rate workout the workout profile acts like a graph of the user s tar...

Page 16: ...cer 11 Level Meter Indicates the intensity of the workout based on the level the user set The higher the meter is filled the more difficult the workout is Please see the table below to see how the level meter is determined INCLINE RANGE TREADMILLS ONLY 11 12 9 10 5 8 8 5 7 7 5 6 6 5 5 5 5 4 4 5 3 3 5 2 2 5 0 0 1 5 LEVEL RANGE 19 20 17 18 15 16 13 14 11 12 9 10 7 8 5 6 3 4 1 2 Note that the percent...

Page 17: ...ed within 5 minutes the console deletes the workout in progress and returns to the setup workout state The pause time can be modified in the user settings menu See User Settings Section 15 Navigation Button Provides simple forward back up and down software navigation as well as level time and speed workout adjustments While setting up a workout use the Left Right arrows to scroll through workout s...

Page 18: ...orkout screen 18 Race Mode Button Press this button once during a Manual Random Hill EZ Incline or Sports Training workout to turn on Race Mode This mode allows the user to race against a customized simulated pace Press this button again while Race Mode is on to turn it off See How To Use Race Mode 19 Goal Workouts Button Press this button once to enter into the Goal Workouts selection screen Ther...

Page 19: ...er Just Starting Experienced Fit and Advanced Athlete Beginner workouts are workouts designed for users just starting to workout or just starting a workout routine Beginner workouts have limited gradual intensity adjustments Experienced workouts are designed for users seeking a more challenging workout These users should have a stronger fitness base Advanced workouts are designed for athletes trai...

Page 20: ...ughout the workout setup process the up down arrows can be used to adjust the value that is selected and the left right arrows can be used to scroll back and forth between different steps In order to advance to the next step either press the right arrow or enter key After entering the last step press enter to begin the workout QUICK START is the fastest way to begin exercising and it bypasses the ...

Page 21: ...kout is a simple workout that has no pre defined intensity levels The manual workout starts the user at level 1 resistance level for bikes and cross trainers and 0 5 MPH and 0 incline for treadmills The user is in complete control of level or speed incline settings Goal This workout was designed for users that do not have much experience working out on a product and like to have control of the lev...

Page 22: ...essing Enter Description In this workout the console creates a terrain of different hills and valleys Over 1 million different patterns are possible Random uses resistance or incline adjustments to create hills valleys Speed is controlled by the user Goal This workout was designed to provide the end user with unlimited workout variety The goal of this workout is to prevent workout boredom and impr...

Page 23: ...d to simulate the hills valleys speed is controlled by the user The hill workout has two main phases in between the warm up and cool down 1 Plateau Increases the intensity slightly and keeps it steady to bring the heart rate to the low end of the target zone 2 Interval Training Is a series of increasingly steeper hills alternating with valleys or periods of recovery The heart rate should rise to t...

Page 24: ...rmines the elevation of the peak during the workout setup The peak is reached after 75 of the workout time is complete Afterward the resistance or incline gradually returns to level 1 or 0 respectively Goal In this workout the gradual changes in elevation are extremely subtle which lowers the perceived exertion This cardiovascular workout is effective efficient and enjoyable at the same time The m...

Page 25: ...on Sports Training is a workout that simulates working out outdoors by using a baseline value to simulate a flat surface The program then simulates moving uphill with values above the baseline and downhill with values below the baseline The adjustments above and below the baseline are resistance or incline changes Speed is controlled by the user Goal The design intent of this goal workout was to s...

Page 26: ...nce or incline adjustments to increase and decrease heart rate Fat Burn maintains the user at 65 of the user s theoretical maximum heart rate The console continuously monitors and displays the heart rate adjusting the intensity level of the product to reach and maintain a target heart rate range The intensity will not change as long as the user is between 60 72 of their target heart rate Goal The ...

Page 27: ...s program only uses resistance or incline adjustments to increase and decrease heart rate Cardio maintains the user at 80 of the user s theoretical maximum heart rate The console continuously monitors and displays the heart rate adjusting the intensity level of the product to reach and maintain the target heart rate range The intensity will not change as long as the user is between 72 85 of their ...

Page 28: ...t rate Heart Rate Hill has a series of three hills and three valleys where the duration of the hills and valleys is determined by the user s heart rate After the warm up the intensity of the workout increases until the user reaches 70 of their max heart rate which is the first hill Once the user reaches 70 of their max heart rate the program will hold the intensity level for 1 minute When the hill...

Page 29: ... user does not reach a heart rate goal after five minutes the message center displays a prompt to increase or decrease speed for treadmills or resistance for bikes and cross trainers depending on whether the workout is in a hill or valley phase The program does not proceed to a new heart rate goal until the user reaches the current goal Goal The design intent of the Heart Rate Hill workout was to ...

Page 30: ...cross trainers or incline treadmills adjustments to increase and decrease heart rate This program alternates between a hill that brings the target heart rate up to 80 of the user s heart rate max and a valley that brings the target heart rate down to 65 of the user s heart rate max After the warm up the intensity of the workout increases until the user reaches 80 of their heart rate max which is t...

Page 31: ...s or resistance for bikes and cross trainers depending on whether the workout is in a hill or valley phase The program does not proceed to a new heart rate goal until the user reaches the current goal Goal The design intent of the Heart Rate Interval workout was to develop a program that adapts to the user s fitness level and is more challenging than the Heart Rate Hill workout As a user becomes m...

Page 32: ...or incline adjustments to increase and decrease heart rate This program alternates between two target heart rates of 85 and 65 of the user s max heart rate alternating as quickly as possible The effect is similar to that of performing sprints During the workout once either of the two target heart rates is reached it is held for 20 seconds and then the intensity changes to meet the other target hea...

Page 33: ...kout Time The workout is constructed into 24 intervals each lasting the duration of 1 24th of the workout time entered For example if you set a workout for 24 minutes each of the 24 intervals will be 1 minute Editing a Manual Custom Workout After setting a workout time the following will occur if a manual workout is selected The message center will display Set Speed Incl for treadmills or Set Resi...

Page 34: ...vals are set The message center will then display Workout Saved Also note when each interval is set and saved its corresponding visual representation of target heart rate is depicted in the workout profile ROW TARGET HEART RATE PERCENT RANGE 9 8 7 6 5 4 3 2 1 Note that the percent in the table represents the user s actual heart rate as a percent of their heart rate max The heart rate max is 220 us...

Page 35: ...er the up down arrows or left right arrows The three workout choices are Calorie Goal Target Heart Rate Goal and Distance Goal Select any of these three workouts by pressing Enter when the desired workout is on the screen Set these workouts up by first selecting a specific goal and entering your goal Continue to set up the rest of the information similar to any of the previously mentioned workouts...

Page 36: ...ing a Race Press the Race Mode Key during a manual random hill ez incline or sports training workout to turn Race Mode on At this point the Race Mode symbol will illuminate A prompt will appear in the message display to enter a desired speed Speed can be changed using the up down arrows The speed entered will be the pacer s speed during the race Once a race speed is entered the pacer and the user ...

Page 37: ... Undefined Setting Up a User Profile To setup a user profile press the User Profile key and scroll to either User Profile 1 or User Profile 2 Next hold in the User Profile key for three seconds to enter editing mode the message center will display Edit Profile To navigate in the User Profile Editing Mode use the following keys Scroll through the editing options using the left right arrows Adjust t...

Page 38: ...name press ENTER to save If there is inactivity for more than 10 seconds then the message center will display PRESS ENTER TO SAVE Once the user presses ENTER to save they will move to WEIGHT Weight Message center displays Weight 150 Selection options are 75lbs 34kg to the max of the product Age Message center displays Age 40 Selection options are 10 99 years Level Message center displays Level 1 S...

Page 39: ...Inc 3 0 Selection options are 0 12 High Incline treadmill only Message center will display High Inc 5 0 Selection options are 0 12 Distance Goal Message center will display Dist Goal 1 0 Selection options are 0 1 99 9 miles or 1 6 161 km Time Goal Message center displays Time Goal 30 00 Selection options are 01 00 to 99 00 Warm Up Time Message center displays Warm Up 02 00 Selection options are 01...

Page 40: ...g the left right arrows Adjust Settings items with up and down arrows Use the Enter key or left right arrow to save modifications and move to the next option Use the reset key to exit the settings menu Below are all of the Settings States and selection options Sleep Mode Displays SLEEP MODE Selection options are OFF 1 Min 2 Min 3 Min 4 Min 5 Min English Metric Mode Displays Units Selection options...

Page 41: ...ay Contrast Selection options are 1 10 with 10 being the brightest Safety Mode Display Safety Mode Selection options are On 30 seconds or Off Statistics press Enter to select Total Hours total number of hours the product was used in a workout Total Miles number of miles that the product was used for Lift Minutes treadmill only number of minutes the life motor was used Software Version press Enter ...

Page 42: ... The following preventive maintenance tips will keep the console operating at peak performance Locate the product in a cool dry place Keep the console free of fingerprints and salt build up caused by sweat Use a 100 cotton cloth lightly moisten with water and a mild liquid cleaning product to clean the exercise equipment Other fabrics including paper towels may scratch the surface Do not use ammon...

Page 43: ...receiver The chest strap is battery operated and will stop functioning when the battery runs out Contact Customer Support Services for instructions on how to have the chest strap replaced Heart Rate Reading is Erratic or Extremely High If the chest strap is worn near sources of electromagnetic signals these signals may be strong enough to elevate heart rate readings Possible sources include Televi...

Page 44: ...ERROR A One of the keys is stuck under the plastic console shell just check all the keys and un stick the one that is stuck If that does not work then try unplugging the unit and plugging it back in 4 My console displays SLEEP A The console is in sleep mode and can be woken up by pressing any key Sleep Mode can be turned on and off in the Settings Menu 5 My console will not light up A Make sure th...

Page 45: ...al number plate is located on the front stabilizer below the shroud and the serial number for the console is located on the back surface 3 Contact Customer Support Services via the Web at www lifefitness com or call the nearest Customer Support Services group For Product services within the United States and Canada Telephone 1 847 451 0036 Fax 1 847 288 3702 Toll free telephone 800 351 3737 contin...

Page 46: ... 0 180 64 66 99 Life Fitness Italia S R L Telephone 39 0472 835 470 Fax 39 0472 833 150 Toll free telephone 800 438836 Life Fitness Vertriebs GmbH Telephone 43 1615 7198 Fax 43 1615 7198 20 Life Fitness Asia Pacific Ltd Telephone 852 2891 6677 Fax 852 2575 6001 Life Fitness Latin America and Caribbean Telephone 1 847 288 3964 Fax 1 847 288 3886 Life Fitness Brazil Telephone 55 11 7295 2217 Fax 55 ...

Page 47: ...rt Non Residential Warranty void this Product is intended for residential use only Who Pays Shipping Insurance for Service If the Product or any warranted part must be returned to a service facility for repairs Life Fitness will pay all shipping and insurance charges during the warranty period within the United States only The purchaser is responsible for shipping and insurance charges after the w...

Page 48: ...ica excluding Alaska Hawaii and Canada and are then subject to the terms provided by that country s local authorized Life Fitness Representative What You Must Do Retain proof of purchase our receipt of the attached registration card assures registration of purchase information but is not required use operate and maintain the Product as specified in the Manual notify Customer Service of any defect ...

Page 49: ...t or if necessary arrange for Service where your Product is located Exclusive Warranty THIS LIMITED WARRANTY IS IN LIEU OF ALL OTHER WARRANTIES OF ANY KIND EITHER EXPRESSED OR IMPLIED INCLUDING BUT NOT LIMITED TO THE IMPLIED WARRANTIES OF MERCHANTABILITY AND FITNESS FOR A PARTICULAR PURPOSE AND ALL OTHER OBLIGATIONS OR LIABILITIES ON OUR PART We neither assume nor authorize any person to assure fo...

Page 50: ...Programming Yes Heart Rate Telemetry Yes Contact Heart Rate Yes except XI Goal Workouts Yes 3 Race Mode Yes Levels 20 Message Center Yes 16 character Display Type Custom etched LCD Warranty 3 Years continued from previous page Service and Technical Data Advanced Workouts Console S E RV I C E A N D T E C H ...

Page 51: ...Y ST E M S Where does your workout take you 2006 Life Fitness a division of Brunswick Corporation All rights reserved Life Fitness Lifepulse FlexDeck and HeartSync are registered trademarks of Brunswick Corporation EZ Incline Heart Rate Hill Heart Rate Interval Extreme Heart Rate GoSystem MagnaDrive My Treadmill My Workouts and Smart Stop are trademarks of Brunswick Corporation Polar is a register...

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