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24

†

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 (HRmax). For example, a 40-year-old user's rec-
ommended THR for the EXTREME HEART RATE

TM

WORKOUT is 153. The workout program targets a standard 85 per-

cent of the maximum, so the equation would be (220-40)*.85 = 153.

E

XTREME

H

EART

R

ATE

TM

(93R O

NLY

)

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

TM

sensors throughout the workout.

When setting up the workout, the user enters a target heart rate. After a standard three-minute
warm-up, the intensity increases, until the user reaches the target heart rate goal of 85 percent of
the theoretical maximum

†

(HRmax). That target rate is maintained for a stabilizing period. Then,

the intensity decreases. When the heart rate falls to the 65 percent of HRmax goal, it is main-
tained there for a stabilizing period. The program repeats the alternating of intensity levels, con-
tinuing this pattern throughout the duration. The program does not proceed to a new heart rate
goal until the user reaches the current goal.

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Содержание 90R

Страница 1: ...93R 90R Recumbent Exercise Bikes o p e r at i o n m a n u a l ...

Страница 2: ... 34 93 672 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 Vittorio Veneto 57 A 39042 Bressanone Bolzano 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 ...

Страница 3: ...are designed to provide reasonable protection against harmful interference when the equipment is operated in a commercial environ ment This equipment generates uses and can radiate radio frequency energy and if not installed and used in accordance with the operation manual may cause harmful interference to radio communications Operation of this equipment in a residential area is likely to cause ha...

Страница 4: ... HillTM Workout Heart Rate IntervalTM Workout Extreme Heart RateTM Workout Watts METs Aerobics Trainer Six Pre Set Workouts Fit Test Military Fitness Test 93R Only 5 Optional Settings 30 5 1 Entering and Using the Optional Settings Feature 30 6 Service and Technical Data 31 6 1 Preventative Maintenance Tips 31 6 2 Preventative Maintenance Schedule 32 6 3 Troubleshooting the Polar Heart Rate Chest ...

Страница 5: ...s also recommends consulting a fitness professional on the correct use of this product If at any time while exercising the user experiences faintness dizziness pain or short ness of breath he or she must stop immediately Des problèmes de santé peuvent être causés par une utilisation incorrecte ou excessive de l équipement Life Fitness conseille VIVEMENT de consulter un médecin pour subir un examen...

Страница 6: ...ning of the Lifecycle exercise bike If an object should drop inside carefully retrieve it while the unit is not in use If the object cannot be reached con tact Life Fitness Customer Support Services Never place containers filled with liquids directly on the unit except in the accessory tray water bottle holder Containers should be covered with lids Wear shoes with rubber or high traction soles Do ...

Страница 7: ... coupez l alimentation électrique débranchez le cordon de la prise et récupérez le avec pré caution Si vous ne pouvez pas l atteindre consultez le service après vente de Life Fitness Ne placez jamais de liquides d aucune sorte directement sur l appareil sauf si vous disposez d un support ou d un plateau pour accessoires Il est recommandé d utiliser des conteneurs munis d un couvercle Portez des ch...

Страница 8: ...he unit no longer rocks Lock the adjustment by tightening the jam nut against the stabilizer bar HOW TO ADJUST THE SEAT It is important to adjust the seat to an optimal height for pedaling on the Lifecycle recumbent bike A properly adjusted seat is extremely important in any bike oriented exercise activity and the Lifecycle recumbent bike is no exception If the seat is too close excessive strain w...

Страница 9: ... of the Lifecycle recumbent bike can be adjusted to fit a variety of shoe sizes The straps are held in place by two knobs that extend from either side of each pedal The inner knob extends side ways that is toward the bike The outer knob extends down ward The ends of each strap are perforated with slots that fit tightly over the knobs The inner end of each strap is perforat ed with two slots and th...

Страница 10: ... and presses the START key the console display lights up and the MESSAGE CENTER flashes a prompt SELECT WORKOUT USING ARROW KEYS OR PRESS QUICK START If the user does not make a selection in 20 seconds the console automatically starts a MANUAL workout For information on setting up a workout see Section 4 2 titled Using the Workouts If the user stops pedaling the console shuts down FITNESS AND ENTE...

Страница 11: ...isplay console on the Lifecycle recumbent bike 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 10 93R Display 90R Display ...

Страница 12: ... KILIMANJARO FIT TEST AND MILITARY FITNESS TEST G PAUSE Press this key to pause the current workout Continue the workout by pressing the PAUSE key again For more information see the topic titled Pausing a Workout in Section 4 2 titled Using the Workouts H DISPLAY LOCK During a workout one section of the MESSAGE CENTER alternately displays the num ber of CALORIES burned and the amount of TIME elaps...

Страница 13: ...echanical rate of work METs effort level in METs The MET is an expression of the rate of work for the human body at rest or a metabolic equivalent one MET is approximately equal to the metabolism of a person at rest See Chapter 5 titled Optional Settings for information about enabling the MESSAGE CENTER to display these additional settings M BIKE MODE Press this key to activate the Bike workout mo...

Страница 14: ...e features exclusive workouts designed to take full advantage of the benefits of heart rate zone training exercise FAT BURN CARDIO HEART RATE HILL 93R only HEART RATE INTERVAL 93R only EXTREME HEART RATE 93R only Each workout offers different benefits as discussed in Section 4 titled The Workouts During one of these workouts wear the optional Polar heart rate chest strap to enable the bike s on bo...

Страница 15: ...elow 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 heart back to the receiver Moisten the electrodes Then secure the strap as high under the chest muscles as possible The strap should be snug but comfortable enough to allow for normal breathing The transmi...

Страница 16: ...rkout pro gram automatically adjusts the intensity level based on the actual heart rate to maintain the rate at 80 percent of the theoretical maximum RANDOM is an interval training workout of constantly changing intensity levels that occur in no regular pattern or progression MANUAL is a workout in which the intensity level does not change automatically HEART RATE HILLTM takes the user through thr...

Страница 17: ...attern that promotes a build up in the intensity of the workout followed by a build down in intensity FIT TEST offers six different workouts to measure cardiovascular fitness compared to other people of the same age and gender MILITARY FITNESS TEST is similar to the FIT TEST workout except that this program is based upon a specific predefined protocol The available test is AIR FORCE PHYSICAL READI...

Страница 18: ...ting the user s age from the number 220 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 and press ENTER SELECTING AND ADJUSTING THE INTENSITY LEVEL When prompted by the MESSAGE CENTER use the ARROW keys to increa...

Страница 19: ...e CHANGE WORKOUT key repeatedly until the desired alternate workout appears in the MESSAGE CENTER Then press ENTER PAUSING WORKOUTS 93R ONLY To pause a workout simply stop pedaling To continue the workout resume pedaling The pause duration lasts 60 seconds after which the console automatically shuts down PAUSING WORKOUTS 90R ONLY To pause a workout press the PAUSE key which brings the resistance l...

Страница 20: ...gin workout KILIMANJARO 93R only Press WORKOUTS PLUS repeatedly until KILI MANJARO appears press ENTER Enter time Select level Begin workout INTERVAL 93R only Press WORKOUTS PLUS repeatedly until INTER VAL appears press ENTER Enter time Select level Begin workout CASCADES 93R only Press WORKOUTS PLUS repeatedly until CASCADES appears press ENTER Enter time Select level Begin workout SPEED TRAINING...

Страница 21: ... intensity levels The WORK OUT PROFILE window displays the progress of the phases as seen in the chart following these descriptions The heart rate should be measured at two stages in the workout to gauge its effective ness To do so wear the Polar heart rate chest strap Note that the MESSAGE CENTER does not display a request for a heart rate measurement during a HILL workout 1 Warm up is a phase of...

Страница 22: ...at 45 seconds each 20 to 99 minutes All intervals last 60 seconds If the user adds minutes to the pre set duration while the workout is in progress the program adds hills and valleys that are identical to the first eight intervals of the Interval Training phase This pattern repeats until the workout is completed RANDOM The RANDOM program creates a terrain of hills and valleys that varies with each...

Страница 23: ...HRmax The valley always is defined as 65 percent of HRmax After a standard three minute warm up the workout progresses toward the first hill and heart rate goal Once the user reaches 70 percent of HRmax the hill continues for one minute When the minute expires the level decreases into a valley Once the user s heart rate falls to 65 percent of HRmax the valley continues for one minute Then the next...

Страница 24: ...ss level determines 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 the oretical maximum for more then 45 seconds the exercise bike automatically goes into pause mode The program does not proceed to a new heart rate goal until the user reaches the current goal Warm up 65 HRmax HEART ...

Страница 25: ...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 LifepulseTM sensors throughout the workout When setting up the workout the user enters a target heart rate After a standard three minute warm up the intensity increases until the user reaches the target heart rate goal of 85 percent of the theoretical maximum...

Страница 26: ... 5 titled Optional Settings AEROBICS TRAINER 93R ONLY In this workout the MESSAGE CENTER continuously prompts the user to switch between a high pedaling speed and a low pedaling speed These speed intervals alternate in a pattern that promotes a build up in the intensity of the workout followed by a build down in intensity The workout consists of 32 intervals which are divided into groups of four I...

Страница 27: ...ner This higher rate of fatigue corresponds to lower levels of estimated VO2 max scores To set up the Fit Test O Begin pedaling O Press the WORKOUTS PLUS button repeatedly 93R or use UP DOWN ARROW KEYS 90R until the FIT TEST option appears in the message center Press ENTER to select the FIT TEST option O The message center will prompt for a user weight ENTER WEIGHT Use the UP DOWN ARROW KEYS to in...

Страница 28: ...umstances each time Your heart rate is depen dent on many factors including O amount of sleep the previous night at least seven hours is recommended O time of day O time you last ate two to four hours after the last meal is recommended O time since you last drank a liquid containing caffeine or alcohol or smoked a cigarette at least four hours is recommended O time since you last exercised at leas...

Страница 29: ...O2 Max ml kg min Per Age Category Rating 20 29 30 39 40 49 50 59 60 Elite 44 42 39 35 34 Excellent 42 43 40 41 37 38 33 34 32 33 Very Good 39 41 37 39 35 36 31 32 30 31 Above Average 37 38 35 36 32 34 29 30 28 29 Average 34 36 32 34 30 31 27 28 25 27 Below Average 31 33 29 31 27 29 25 26 23 24 Low 28 30 27 28 25 26 22 24 20 22 Very Low 28 27 25 22 20 Life Fitness developed this rating scale based ...

Страница 30: ... maintain 50 80 RPM If the user pedals outside this range a warning message is displayed If the user continues to pedal outside this range for more than 10 seconds the test is terminated If the user s heart rate exceeds 85 of their theoretical maximum heart rate the test is also terminated The Air Force PRT requires a user s heart rate throughout the test Heart rate is recorded every minute and if...

Страница 31: ...TART 30 Setting Default Value Description MAX WORKOUT 60 minutes This is the maximum possible duration for a DURATION workout The value can range from 1 to 99 ENGLISH METRIC ENGLISH This option determines the units of weight UNITS measurement used by workout programs WATTS DISPLAY ENABLED If this option is enabled the MESSAGE CENTER ENABLE displays the Watts equivalent of the step rate DISABLE MET...

Страница 32: ...nt N utilisez pas l appareil tant que les pièces défectueuses n ont pas été réparées ou remplacées Portez une attention toute particulière aux pièces qui s usent comme indiqué ci dessous The following preventive maintenance tips will keep the Lifecycle recumbent bike operating at peak performance Locate the bike in a cool dry place Keep the pedal straps fastened securely when using the bike Keep t...

Страница 33: ...en the battery runs out Contact Life Fitness Customer Support Services for instructions on how to have the chest strap replaced See section 6 4 titled How to Obtain Product Service 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 affect heart rate readings Possible sources include Television set...

Страница 34: ...www lifefitness com or call the nearest Life Fitness Customer Support Services group 33 For Product Service within the United States and Canada Telephone 1 847 451 0036 FAX 1 847 288 3702 Toll free telephone 800 351 3737 For Product Service Internationally Life Fitness Europe GmbH Telephone 49 089 317 751 66 FAX 49 089 317 751 38 Life Fitness UK LTD Telephone 44 1353 665507 FAX 44 1353 666018 Life...

Страница 35: ...l Heart Rate Extreme Watts when enabled METS when enabled Kilimanjaro Cascades Speed Training Interval Foot Hills Around the World Aerobic Trainer Fit Test Military Fitness Test when enabled Heart rate monitor Polar telemetry heart rate monitoring system Polar heart rate chest strap optional Intensity levels 20 Pedal size 5 inches x 5 5 inches 127 millimeters x 140 millimeters Drive type Belt alte...

Страница 36: ...kouts Quick Start Fat Burn Cardio Manual Random Hill Fit Test Heart rate monitor Polar telemetry heart rate monitoring system optional in U S A Polar heart rate chest strap optional Intensity levels 20 Pedal size 5 inches x 5 5 inches 127 millimeters x 140 millimeters Drive type Belt alternator Accessory Tray Optional Color Gray Silver ASSEMBLED DIMENSIONS Length 54 inches 137 centimeters Width 26...

Страница 37: ...M051 00K39 B020 ...

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