Life Fitness X3 Cross-Trainers, Assembly & Operation Manual

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3. A
CCESSORIES
3.1 R
EADING
R
ACK
The Display Console includes a built-in reading rack that lets you enjoy a book or magazine during your workout.
3.2 A
CCESSORY
T
RAYS
(S
TANDARD ON THE X
3i,
OPTIONAL ON THE X
3)
The accessory trays are conveniently located on either side of the Display Console.
4. HEART RATE ZONE
TRAINING
® EXERCISE
4.1 WHY HEART RATE ZONE
TRAINING EXERCISE?
Research shows that exercising within a specific heart rate
zone is the optimum way to both monitor exercise intensity
and achieve maximum results. That’s the idea behind the Life
Fitness Heart Rate Zone Training approach to exercise.
Zone Training Exercise takes the guesswork out of working
out. By training in programs where specific heart rate ranges,
or zones are maintained, you can achieve maximum
exercise results according to the goals you set. In short,
Zone Training Exercise all but eliminates under- and over-
training by accurately targeting your heart rate to match your
individual fitness levels and objectives
For example, if your primary goal is to burn fat, exercise at a
level between 60% and 75% of the theoretical maximum
heart rate
† .To improve cardiovascular condition, work out at
75% to 85% of the theoretical maximum heart rate.
Life Fitness offers five exclusive workouts designed to take full advantage of the benefits of Heart Rate Zone Training. The
effect of the exercise activities can be varied by switching between the Fat Burn and Cardio workouts at any time during a
workout, or by entering a new target heart rate with the Up or Down Arrow keys.
Both the Fat Burn and Cardio workouts measure heart rate. By wearing the telemetry heart rate chest strap, your heart rate will
be transmitted to the on-board computer continuously. With this information, the resistance level will automatically adjust to
maintain the target heart rate based on the actual heart rate.
† Defined by the American College of Sports Medicine’s “Guidelines for Exercise Testing and Prescription”
as 220 minus the user’s age.
178
170
161
153
144
136
127
119
110
102
85
75
65
55
Age
Heart Rate Interval
Heart Rate Hill
Extreme Heart Rate
Cardio
Fat Burn
80% Max HR
80% Max HR
85% Max HR
80% Steady HR
65% Steady HR
10 20 30 40 50 60 70 80 90 100
Target Zones
157
150
142
135
127
120
112
105
97
90
136
130
123
117
110
104
97
91
84
78
115
110
104
99
93
88
82
77
71
66
%
%
%
%