LifeFitness S9i Stairclimber, Assembly Instructions Manual

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For WATTS (when enabled) , METS (when enabled), AROUND THE WORLD , KILIMANJARO ,
INTERVAL , CASCADES , SPEED TRAINING , and FOOT HILLS : When prompted by the MES-
SAGE CENTER to select a workout, press the WORKOUTS PLUS key. The MESSAGE CENTER
then displays the name of one of the workouts. Press ENTER to select the displayed workout; or
continue to press the WORKOUTS PLUS + key to display each of the other options, and then press
ENTER to select the desired workout.
For
MY WORKOUTS , once a workout is configured and saved, no further setup steps are nec-
essary. For more information, see Section 4.4, titled My Workouts Personal Programs .
E
NTERING
W
EIGHT
When prompted by the MESSAGE CENTER to enter weight, use the ARROW KEYS to increase
or decrease the displayed weight to the correct value, and press ENTER. Stairclimber workouts
calculate the number of calories burned based on the user’s weight and step rate.
E
NTERING
A
GE
When prompted by the MESSAGE CENTER to enter age, use the ARROW KEYS to increase or
decrease the displayed age to the correct value, and press ENTER.
Stairclimber workouts that set a target heart rate* zone first calculate the user’s theoretical
maximum heart rate
†
by subtracting the user’s age from the number 220. The workouts then
calculate the target zone as a percentage of the theoretical maximum.
E
NTERING
T
IME
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, and press ENTER.
S
ELECTING AND
A
DJUSTING THE
I
NTENSITY
L
EVEL
When prompted by the MESSAGE CENTER, use the ARROW KEYS to increase or decrease the
displayed intensity level or target heart rate* to the desired value, and press ENTER. Adjust the level
as needed or desired during the workout.
• Intensity level: The Life Fitness stairclimber provides a selection of 20 intensity levels. The
step speed for Level 1, the easiest setting, is two floors per minute; the tiers of difficulty
increase up to Level 20, with a step rate of 13 floors per minute. The intensity level appears
in the WORKOUT PROFILE window as columns of light. Selecting a low intensity level at
first is recommended. As physical conditioning improves, the levels may be increased.
• Target heart rate: Stairclimber workouts that calculate a target heart rate base this number on
the age of the user and the type of workout. The user accepts or adjusts the rate when set-
ting up the workout. During the workout itself, the computer reads the heart rate, which is
transmitted via the Polar heart rate chest strap; and it uses this data to adjust the resistance.
Manually raising the target rate increases the intensity of the cardiovascular exercise.
17
†
Defined by the American College of Sports Medicine's "Guidelines for Exercise Testing and Prescription" as equal to
220 minus an individual’s age.
* Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a 40-year-old user's THR for the
HEART
RATE HILL workout is 144. This workout targets 80 percent of the maximum, so the equation would be (220-40)*.80=144.
A 20-year-old user’s THR is 160, so the equation would be (220-20)*.80=160.