17
TOTAL BODY WORKOUT simulates the experience of working with a personal trainer. The MESSAGE CENTER dis-
plays prompts at different times to emphasize pushing, pulling, total body, lower body, speed changes, and forward /
reverse motion. This versatile workout promotes maximum cross-training benefits.
LOWER BODY WORKOUT continuously alternates five minutes of forward motion with two minutes of backward
motion to cross-train different muscle groups.
MY WORKOUTS is not a workout program but a feature that allows the user to pre-set up to seven workouts with
personal setup information, such as age or level, and then store the workouts in the console memory.
SPORT TRAINING simulates an outdoor terrain by setting various resistance levels.
EZ RESISTANCE features a gradual, subtle increase in resistance, independent of the user’s pedaling speed. A peak
in resistance is followed by an equally subtle decrease in resistance.
4.2 Using the Workouts
This section provides detailed information on setting up and using workouts. For quick-reference setup steps, see the
chart at the end of the section.
To Begin a Workout
To mount the Life Fitness Cross-Trainer, grasp the handles and carefully step on the pedals. To dismount, step off the
pedals while still holding the handles. Then let go of the handles. Press START or simply begin pedaling to activate the
console. The MESSAGE CENTER displays the prompt: “SELECT WORKOUT USING ARROW KEYS OR PRESS QUICK
START”. If it displays a different message, press the CLEAR key twice rapidly.
Selecting and Using Quick Start
QUICK START is the fastest way to begin exercising and bypasses the steps of selecting a specific workout program.
At the MESSAGE CENTER prompt to select a workout, press the QUICK START key. The workout begins at an intensity
level that remains the same unless manually changed.
Selecting a workout
For all workouts: When prompted to select a workout, use the ARROW KEYS or WORKOUT PROFILES key to scroll
through the workout names as they appear in the MESSAGE CENTER. When the desired workout appears, press
ENTER.
For MY WORKOUTS, once a workout is configured and saved, no further setup steps are necessary. For more informa-
tion, see Section 4.4,
Using My Workouts Personal Programs.
Entering Weight
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. The default weight is 150 pounds or 68 kilograms. The on-board com-
puter calculates the number and rate of calories burned using the entered weight as well as the pedaling speed and
resistance level.
Entering Age
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. Life Fitness Cross-Trainer workout programs that set a target heart rate zone first
calculate the user’s theoretical maximum heart rate. The HRmax equals 206.9 minus the total of 0.67 multiplied by a
person’s age. 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.
