Life Fitness Lifecycle upright 9500HR Operation Manual Download

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XTREME

EART

ATE

This intense, varied workout is designed to help more experienced users to break through fitness

improvement plateaus. The workout alternates between two target heart rates* as quickly as possi-

ble. The effect is similar to that of running sprints. The user must wear a chest strap or grip the

Lifepulse

sensors throughout the workout.

NOTE:

It is recommended that users who run at speeds faster than 4.5 MPH wear the chest strap

and do not use the Lifepulse

sensors.

When setting up the workout, the user enters a target heart rate and selects a walk speed and a

jog speed. After a standard three-minute warm-up, the treadmill accelerates to the jog speed,

and the incline increases, until the user reaches the target heart rate goal. That target rate is

maintained for a stabilizing period. Then, the incline is reduced to 0 percent, and the treadmill

slows to the walk speed. When the heart rate falls to the 75 percent goal, it is maintained there

for a stabilizing period. The program repeats the alternating of speeds and incline levels, contin-

uing this pattern throughout the duration.
If the user does not reach a heart rate goal after five minutes, the MESSAGE CENTER displays

a prompt to increase or decrease speed, 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 cur-

rent goal.

Cool Down

75% THR

115

75% THR

115

Jog

Speed

Jog

Speed

Jog

Speed

Jog

Speed

Jog

Speed

Jog

Speed

Walk

Speed

Walk

Speed

Walk

Speed

Walk

Speed

Walk

Speed

Walk

Speed

User Example (40 year old / 153 recommended THR)

EXTREME HEART RATE Workout Profile

100% THR

Stabilizing Period

153

100% THR

153

100% THR

153

* The FITNESS TEST design is based on a published study: Ebbeling, Cara B.; Puleo, Elane

M.; Ward, Ann; Widrick, Jeffrey, and Rippe, James M. "Development of a Single Stage

Submaximal Treadmill Walking Test: University of Massachusetts Medical Center, 1991

* Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a

40-year-old user's THR for the EXTREME HEART RATE

WORKOUT is 153. The workout

program targets a standard 85 percent of the maximum, so the equation would be

(220-40)*.85=153.

Summary of Contents for Lifecycle upright 9500HR

Page 1: ...T Tr re ea ad dm mi il ll l O P E R A T I O N M A N U A L ...

Page 2: ... 672 4660 FAX 34 93 672 4670 LIFE FITNESS EUROPE GMBH Siemensstrasse 3 85716 Unterschleissheim GERMANY Telephone 49 89 31 77 51 0 FAX 49 89 31 77 51 99 LIFE FITNESS ITALIA S R L Via Elvas 92 39042 Bressanone BZ ITALY Telephone 39 0472 835 470 FAX 39 0472 833 150 LIFE FITNESS LATIN AMERICA and CARIBBEAN 10601 West Belmont Avenue Franklin Park Illinois 60131 U S A Telephone 1 847 288 3300 FAX 1 847 ...

Page 3: ... provide reasonable protection against harmful interference when the equipment is operated in a commercial envi ronment This equipment generates uses and can radiate radio frequency energy and if not installed and used in accordance with the instruction manual may cause harmful interference to radio communications Operation of this equipment in a residential area is likely to cause harm ful interf...

Page 4: ... Trays 19 3 Heart Rate Zone Training Exercise 20 3 1 Why Heart Rate Zone Training Exercise 20 3 2 Heart Rate Monitoring 21 The LifepulseTM System The Optional Heart Rate Chest Strap 4 The Workouts 22 4 1 Workout Overviews 22 4 2 Using the Workouts 23 4 3 Workout Descriptions 24 Quick Start Fat Burn Cardio Using Time in Zone Goal Hill Random Manual Sport TrainingTM Heart Rate HillTM Heart Rate Inte...

Page 5: ...ications 46 7 1 Life Fitness 9500HR Treadmill Specifications 46 7 2 Life Fitness 9700HR Treadmill Specifications 47 2002 Life Fitness a division of Brunswick Corporation All rights reserved Life Fitness Lifecycle FlexDeck and Heart Rate Zone Training are registered trademarks and Sport Training Heart Rate Hill Heart Rate Interval Extreme Heart Rate InstaPace ZerOut MaxTime Lifepulse Intelli MagnaD...

Page 6: ...high cholesterol is obese or has not exercised regularly in the past year If at any time while exercising the user experiences faintness dizziness pain or shortness of breath he or she must stop immediately Life Fitness conseille VIVEMENT de consulter un médecin pour subir un examen médical com plet avant de commencer tout programme d exercice et tout particulièrement si l utilisateur a des antécé...

Page 7: ... autho rized service agent or a similarly qualified person to avoid a hazard Do not use this product in areas where aerosol spray products are being used or where oxygen is being administered Such substances create the danger of combustion and explosion Always follow the console instructions for proper operation Close supervision is necessary when used near children invalids or disabled persons Do...

Page 8: ...ards on the treadmill When it is necessary to immobilize the treadmill set the display to read SELECT WORK OUT Press the STOP key twice if not already there Then hold down the SPEED DOWN key and press the PAUSE key The treadmill now displays IMMOBILIZED In this state the treadmill cannot be operated The main motor inline and waxer are all disabled The tread mill will remain in this state across re...

Page 9: ...abricant par un réparateur agréé ou par une personne qualifiée afin d éviter tout danger N utilisez pas ce produit dans des zones où vous utilisez des aérosols ou administrez de l oxygène De telles substances pourraient entraîner des risques d incendie et d explosion Pour un fonctionnement correct suivez toujours les instructions de la console Une surveillance étroite est nécessaire en cas d utili...

Page 10: ...é Ne marchez et ne courrez jamais à l envers sur ce tapis roulant Lorsque vous devez immobiliser le tapis roulant réglez l afficheur sur SELECT WORKOUT Sélectionner exercice Appuyez deux fois sur la touche STOP si vous n en êtes pas déjà à ce point Maintenez ensuite la touche SPEED DOWN Ralentir enfoncée et appuyez sur la touche PAUSE Le tapis roulant affiche alors le message IMMOBILIZED Immobilis...

Page 11: ...D to connect this plug to a two pole recepta cle in North America If a properly grounded 20 amp outlet is not available one must be installed by a qualified electrician Models drawing 16 amps or more must be installed on a dedicated line IL EST ABSOLUMENT INTERDIT d employer un adaptateur temporaire pour brancher cette fiche sur une prise à deux pôles en Amérique du Nord Si aucune prise de 20 A co...

Page 12: ...the wingnuts or wingnut studs when inserting the new wax bag MISE EN GARDE lors de l insertion du nouveau sac de cire veillez à ne pas le déchirer ou l endommager sur les écrous papillon ou sur leurs goujons Attach the hose clamp Slide the hose clamp G over the end of the wax bag outlet hose H Position the clamp approximately three inches from the end of the hose and engage it clamping it 1 onto t...

Page 13: ...Located on the front panel at the base of the treadmill the ON OFF switch has two positions I one for ON and 0 zero for OFF SETTING THE CLOCK The unit contains a clock which is used for system maintenance and event tracking After the unit has been turned on the display will prompt for the following Would you like to change the clock from GMT to local time if YES press Enter if NO press Clear It is...

Page 14: ...a quarter turn clockwise and then turn the left tension bolt A a quarter turn counter clockwise See the illustration below This action sets the striding belt tracking back to center of the roller If the striding belt moves to the left turn the left tension bolt a quarter turn clockwise and then turn the right tension bolt a quarter turn counter clockwise to start the striding belt tracking back to...

Page 15: ...angeable networking ports A are located on the back of the display console These openly accessible ports allow the treadmill to be connected to a fitness entertainment system and or a fitness network such as FitLinxx Networking The built in networking ports allow the unit to exchange workout information with a fitness network database Fitness Entertainment The built in network ports allow the trea...

Page 16: ...1 for outlets located at the front of the machine To plug the power cord into an outlet in rear of the treadmill use Hole Pattern 2 for outlets located at the rear of the machine Make sure that there is a 6 foot clearance behind the treadmill Contact Life Fitness Customer Service for a longer power cord if necessary WARNING Insure that the power cord A does not contact the striding belt or get pin...

Page 17: ... display console on the treadmill allows the user to tailor a workout to personal fitness abilities and goals and to monitor progress With this easy to use console the user can track fitness improvement from one workout to the next Model 9700HR display console shown 16 ...

Page 18: ...he MESSAGE CENTER displays calories per hour METS Watts pace in minutes per mile kilometer and distance climbed if enabled to do so in the Manager s Configuration See Section 5 1 titled Entering and Using the Manager s Configuration Also heart rate on 9500HR C TIME INCLINE and SPEED ARROW keys Press these keys to increase or decrease the workout time the incline of the treadmill deck or the stridi...

Page 19: ...ely without having to select a workout program Once the workout is in progress use the ARROW keys or the NUMERIC keypad to change the intensity level or workout duration as desired COOL DOWN Press this key to begin an automatically customized workout cool down PAUSE Press this key to stop the belt and hold the current workout Continue the workout by pressing the ENTER key The workout also resumes ...

Page 20: ...on the treadmill pull the cord removing the key from the console Replace the key to reset the system A rectangular STOP key is located on the panel as well Press the key to stop the striding belt and end the current workout 2 3 READING RACK The display console design includes a built in reading rack allowing a book or magazine to be supported during the workout 2 4 ACCESSORY TRAYS The accessory tr...

Page 21: ... RATE HILLTM EXTREME HEART RATETM CARDIO HEART RATE INTERVALTM Each workout offers different benefits as discussed in Section 4 titled The Workouts NOTE Consulting a fitness trainer is recommended for defining specific fitness goals and designing a workout program To change the target heart rate during a workout switch between these programs or simply enter a new target heart rate using the NUMERI...

Page 22: ...These electrodes are attached to a chest strap that the user wears during the workout The chest strap is optional To order it call Life Fitness Customer Support Services at 1 800 351 3737 See the diagram below for correct positioning of the strap The electrodes A which are the two grooved surfaces on the underside of the strap must remain wet to transmit accurately the elec trical impulses of the ...

Page 23: ...rkouts are accessed through the CUSTOM PLUS key These include the pre programmed CALORIES GOAL and DISTANCE GOAL workouts as well as up to six cus tom workouts which may be programmed by a fitness club manager or other authorized staff SPORT TRAININGTM 5K is a distance goal workout that simulates an actual terrain with vary ing incline levels It is designed to assist runners in training for a 5 ki...

Page 24: ...ht Enter time Enter age Enter THR Enter speed Begin workout CALORIES GOAL Press CUSTOM PLUS repeatedly until CALORIES GOAL appears press ENTER Enter weight Enter calories Enter incline Enter speed Begin workout DISTANCE GOAL Press CUSTOM PLUS repeatedly until DISTANCE GOAL appears press ENTER Enter weight Enter distance Enter incline Enter speed Begin workout FIT TEST Press FIT TEST repeatedly unt...

Page 25: ...d it maximizes the aerobic benefits of exercise by using the body s fat stores for fuel CARDIO The CARDIO workout is virtually identical to FAT BURN however the target heart rate is calcu lated at 80 percent of the theoretical maximum The higher target promotes cardiovascular improvement by placing a heavier workload on the heart muscle NOTE Change the target heart rate at any time by using the NU...

Page 26: ...sistance which brings the heart rate into the lower end of the target zone and increases respiration and blood flow to working muscles 2 Plateau increases the intensity slightly and keeps it steady to bring the heart rate to the low end of the target zone Check the heart rate at the end of this phase 3 Interval Training is a series of increasingly steeper hills alternating with valleys or stints o...

Page 27: ... 5 kilometer or 3 1 mile course SPORT TRAININGTM 10K is a 10 kilometer or 6 2 mile course HEART RATE HILLTM This program combines the standard HILL workout profile with the concept of Heart Rate Zone Training The default target heart rate is calculated as 80 percent of the theoretical maximum but the user can adjust the target rate during the workout setup The workout consists of three hills that ...

Page 28: ... current goal Warm up Warm up 85 THR 85 THR 85 THR 85 THR 90 THR 95 THR HEART RATE HILL Workout Profile 100 THR Hill Hill Hill Valley Valley Valley 99 THR 99 THR 99 THR 105 THR 111 THR User Example 40 year old 117 recommended THR 65 percent of theoretical maximum 117 THR Warm up Warm up 85 THR 85 THR 85 THR 85 THR 90 THR 95 THR HEART RATE HILL Workout Profile 100 THR Hill Hill Hill Valley Valley V...

Page 29: ...e treadmill automatically goes into pause mode If the user does not reach a heart rate goal after five minutes the MESSAGE CENTER displays a prompt to increase or decrease speed 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 Warm up Warm up 90 THR 90 THR 90 THR HEART RATE INTERVAL Workout P...

Page 30: ...roughout the duration If the user does not reach a heart rate goal after five minutes the MESSAGE CENTER displays a prompt to increase or decrease speed 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 cur rent goal Cool Down Cool Down 75 THR 115 75 THR 115 J o g S p e e d J o g S p e e d J o g S p e e d ...

Page 31: ...lls to the next number If a workout has been been created for the selected number the MESSAGE CENTER displays successive prompts to enter the weight and choose a speed After these entries are provided the workout begins FIT TEST The FIT TEST workout measures cardiovascular fitness and can be used to monitor improve ments in endurance every four to six weeks The user must wear the heart rate chest ...

Page 32: ...weights less than 75 pounds 34 kg or greater than 400 pounds 180 kg ages below 10 or over 99 years data input that exceeds human potential To correct errors when entering FIT TEST data pressing CLEAR PAUSE input the correct information and press ENTER It is important to take the FIT TEST under similar circumstances each time A heart rate is affect ed by many factors including amount of sleep the p...

Page 33: ... 40 49 50 59 60 Elite 54 51 48 46 44 Excellent 48 53 45 50 43 47 41 45 39 43 Good 43 47 40 44 37 42 35 40 33 38 Above Average 37 42 34 39 32 36 30 34 28 32 Average 33 36 30 33 28 31 25 29 23 27 Below Average 28 32 24 29 22 27 20 24 18 22 Poor 22 27 19 23 17 21 14 19 12 17 Very Poor 22 19 17 14 12 MILITARY FITNESS TESTS The Life Fitness Treadmill features Army and Navy Physical Readiness Tests PRTs...

Page 34: ...times the cool down is five minutes The user can abort the cool down by pressing the STOP but ton or the CLEAR key After the cool down is aborted or completed the MESSAGE CENTER dis plays the finishing time and a point score for the Army and Marines tests or a qualititative score such as EXCELLENT for the Navy test 4 4 MAXIMIZING WORKOUTS ON A LIFE FITNESS TREADMILL SELECTING A LEVEL The steps for...

Page 35: ... the DECREASE SPEED ARROW the speed falls to 0 MPH which is pause mode The minimum speed is 0 5 MPH unless changed in the Manager s Configuration See section 5 2 titled Configuration Settings for more information COOL DOWN Life Fitness unique Cool Down Protocol automatically customizes every cool down based on each user s workout performance Workout performance factors such as speed incline dura t...

Page 36: ...on settings Use the TIME arrow keys to scroll through the list of settings or allow the MESSAGE CENTER to scroll automatically through the options To stop the automatic scrolling press the PAUSE key To resume the automatic scrolling press the PAUSE key again To select a displayed option press the ENTER key The Manager s Configuration settings are listed on the following page in the order in which ...

Page 37: ...peed at which the treadmill can run 12 0 MPH for 9700HR The value can be increased to 15 0 MPH on the 9700HR MINIMUM SPEED 0 5 MPH This is the slowest speed at which the treadmill can run PAUSE TIMEOUT 1 minute This is the maximum time during which a workout can remain in pause mode WATTS DISPLAY OFF Int l ON If this option is enabled the MESSAGE CENTER displays the Watts equivalent of the step ra...

Page 38: ...displayed options and press the ENTER key to select the desired interval type Options are Speed Incline in which a treadmill speed and or incline grade is selected for each interval Target Heart Rate in which a maximum target heart rate is selected for each interval The number of intervals is always 30 so the length of each interval equals the selected duration divided by 30 Each interval is ident...

Page 39: ...lue and press ENTER The MESSAGE CENTER then displays a PEAK 1 time period in hours and minutes This is the period during which the peak workout duration value is in force Use the TIME ARROW keys to change the hours and use the INCLINE ARROW keys to change the minutes Press ENTER The MESSAGE CENTER then displays the PEAK 1 duration value which is the amount of time in minutes that the peak period r...

Page 40: ...ous The following preventive maintenance tips will keep the Life Fitness Treadmill operating at peak performance Clean the display console and all exterior surfaces regularly with mild soap and water or a mild household cleaner DO NOT use paper towels ammonia or acid based cleaners Check operation of the emergency stop system once a week Check the operation of the stop button once a week Inspect a...

Page 41: ...wer Cord I Display Console C I Accessory trays C I Handlebar C I Handrail Bolts I Handlebar Bolts I Front Roller I Rear Roller I Stop Key I Rear Roller Guard C and I Drive Motor Belt I Wax Container I Wax System Connections I Wax Nozzle I 1 Wax Refill 2 Per System Notification KEY C Clean I Inspect R Replace 1 Inspect every 6 months Clean as necessary 2 For wax bag replacement refer to instruction...

Page 42: ...7 for instructions on how to have the chest strap replaced HEART RATE READING IS ERRATIC OR EXTREMELY HIGH When exercising with the optional heart rate chest strap the user may come within range of electromagnetic signals strong enough to cause abnormally elevated heart rate readings Possible sources of such signals include Television sets and or antennas cell phones computers cars high voltage po...

Page 43: ...TRACKING CENTERING A STRIDING BELT Two people are needed to perform this procedure 1 Locate the two access holes to the belt tensioning bolts on each of the rear roller guards 2 One person stands on the side rails of the treadmill and straddles the belt This person presses the MANUAL workout and sets the belt speed to 4 0 MPH 6 4 KPH 3 If the striding belt has moved to the right the second person ...

Page 44: ...urn the belt tensioning bolts a quarter turn clock wise for each side Do not exceed one full turn four quarter turns per side 4 Enter the MANUAL workout and run the treadmill at 2 0 MPH 3 2 KPH check to insure proper tracking If the striding belt drifts to the left or right see the topic titled Tracking Centering an Existing or New Striding Belt on the previous page Do not over tighten the tension...

Page 45: ...te the nozzle one quarter turn clockwise Make note of the orientation of the two flat sur faces on the top and bottom of the nozzle When the nozzle is replaced after cleaning the flats must be on the top and bottom for nozzle to be correctly replaced D Place nozzle in a container of hot water and let it sit for 10 minutes Carefully remove noz zle Water and nozzle will be hot CAUTION If necessary s...

Page 46: ...itness Europe GmbH Telephone 49 089 317 751 66 FAX 49 089 317 751 38 Life Fitness UK LTD Telephone 44 1353 665 507 FAX 44 1353 666 018 Life Fitness Atlantic BV Life Fitness Benelux Telephone 31 180 646 666 FAX 31 180 646 699 Life Fitness Italia S R L Telephone 800 438 836 FAX 39 0472 833 150 Life Fitness Austria Vertriebs GmbH Telephone 43 1615 7198 FAX 43 1615 7198 20 Life Fitness Asia Pacific Lt...

Page 47: ...d button raised and prominently positioned and magnetic lanyard emergency stop system Workouts Fat Burn Cardio Hill Random Manual Custom Plus 6 customizable workouts Fit Test Army PRT Navy PRT Marines PFT Sport TrainingTM 5K and 10K Calories Goal Distance Goal Heart Rate HillTM Heart Rate IntervalTM Extreme Heart RateTM Levels 20 Hill and Random workouts Heart rate monitoring system Patented Lifep...

Page 48: ...rominently positioned and magnetic lanyard emergency stop system Workouts Fat Burn Cardio Hill Random Manual Custom Plus 6 customizable workouts Fit Test Army PRT Navy PRT Marines PFT Sport TrainingTM 5K and 10K Calories Goal Distance Goal Heart Rate HillTM Heart Rate IntervalTM Extreme Heart RateTM Levels 20 Hill and Random workouts Heart rate monitoring system Patented Lifepulse digital and Pola...

Page 49: ...10601 W Belmont Ave Franklin Park IL 60131 ...

Page 50: ...ed and an incline grade for each interval Programming a Distance Goal in 10 mile increments When a user sets up a DISTANCE GOAL workout with the TIME ARROW keys the MESSAGE CENTER displays the distance goal values in 10 mile increments MaxTimeTM Control Option enables fitness club managers to set workout duration limits during peak and non peak hours of club traffic Standby Mode enables fitness cl...

Page 51: ...e as long as the duration allows At the end of the duration the workout goes into a cool down phase If the heart rate goes above the theo retical maximum for more then 45 seconds the treadmill automatically goes into pause mode If the user does not reach a heart rate goal after five minutes the MESSAGE CENTER displays a prompt to increase or decrease speed depending on whether the workout is in a ...

Page 52: ...termines the number of hills and valleys encountered within the duration At the end of the duration the workout goes into a cool down phase If the heart rate goes above the theoretical maximum for more then 45 seconds the treadmill automatically goes into pause mode If the user does not reach a heart rate goal after five minutes the MESSAGE CENTER displays a prompt to increase or decrease speed de...

Page 53: ...duced to 0 percent and the treadmill slows to the walk speed When the heart rate falls to the 75 percent goal it is maintained there for a stabilizing period The program repeats the alternating of speeds and incline levels contin uing this pattern throughout the duration If the user does not reach a heart rate goal after five minutes the MESSAGE CENTER displays a prompt to increase or decrease spe...

Page 54: ...en these words displayed in the MESSAGE CENTER Press ENTER At the MESSAGE CENTER prompts enter the weight age gender and desired speed using the ARROW keys or the NUMERIC keypad Press ENTER after each entry Then begin the workout To ensure an accurate test score do not change these entries once the workout begins After the dis tance goal is reached the workout program goes into a cool down The dur...

Page 55: ...l selected during the workout setup A 1 5 percent incline grade which is the baseline level simulates a flat running surface A zero percent grade simulates running downhill Incline durations range between 30 and 60 seconds The course ends when the distance goal is met Two SPORT TRAININGTM programs are available on the treadmill SPORT TRAININGTM 5K is a 5 kilometer or 3 1 mile course SPORT TRAINING...

Page 56: ...trol feature is turned on To turn the feature on use the INCLINE or SPEED ARROW keys and switch the setting to MAXTIME CONTROL ON Then press ENTER The MESSAGE CENTER displays a PEAK DURATION value which is the maximum possible workout duration in minutes during high traffic hours Use the ARROW keys or the NUMERIC keypad to increase or decrease the displayed value and press ENTER The MESSAGE CEN TE...

Page 57: ... a workout a user decreases the speed to the minimum and continues to hold the SPEED DOWN arrow the speed falls to 0 MPH which is pause mode The minimum speed is 0 5 MPH unless changed in the Manager s Configuration InstaPaceTM Feedback This feature enables users to monitor pace or rate of minutes per mile while running on the treadmill It must be enabled in the Manager s Configuration Also the tr...

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