User's Manual

15
SELECTING AND USING QUICK START
QUICK START is the fastest way to begin exercising and byp asses the steps of selecting a specific workout program. At the
MESSAGE CENTER prompt to select a workout, press the QUICK ST ART key
on the console or Activity Zone or
Walk/Jog/Run keys (on treadmills). The workout begins at an intensity level that remains the same unless manually changed.
After one minute, the MESSAGE CENTER displays a prompt to enter weight, which the computer requires to calculate tot al
calories burned. If the weight is not entered, calories will not be displayed.
SELECTING A
WORKOUT
For MANUAL, FAT BURN, CARDIO, RANDOM, HILL, and FIT TEST: When prompted to select a workout, press the
CHANGE WORKOUT key until the desired workout appears and then press ENTER.
ENTERING W
EIGHT
When prompted by the MESSAGE CENTER to enter weight, use the TIME UP/DOWN ARROW keys (center 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 computer calculates the number and rate of calories burned using the entered weight as well as the pedaling
(walking/running) speed and resistance (or incline). (The default weight of 150 pounds will be entered automatically after 10
seconds if no keys are pressed).
E
NTERING TIME
When prompted by the MESSAGE CENTER to enter a time, use the TIME UP/DOWN ARROW keys (center keys) to increase
or decrease the displayed time to the desired value and press ENTER. (The default time of 60 minutes will be entered auto-
matically after 10 seconds if no keys are pressed).
ENTERING INCLINE (TREADMILLS ONLY)
When prompted by the MESSAGE CENTER to enter an incline, use the INCLINE UP/DOWN ARROW keys (left keys) to
increase or decrease the displayed incline and press ENTER. (The default Incline of 0% will be entered automatically after 10
seconds if no keys are pressed).
ENTERING SPEED (TREADMILLS ONLY)
When prompted by the MESSAGE CENTER to enter a speed, use the SPEED UP/DOWN ARROW keys (right keys) to
increase or decrease the displayed speed and press ENTER.
ENTERING LEVEL (NON-TREADMILLS ONLY)
When prompted by the MESSAGE CENTER to enter a level, use the LEVEL UP/DOWN ARROW keys (left keys), or the At-
Your-Fingertips Resistance Controls, to increase or decrease the displayed resist ance level and press ENTER.
E
NTERING GENDER
(
FIT TEST ONLY)
When prompted by the MESSAGE CENTER to enter a gender, use the TIME UP/DOWN ARROW keys (center keys) to select
a gender and press ENTER.
ENTERING AGE
When prompted by the MESSAGE CENTER to enter age, use the TIME UP/DOWN ARROW keys (center keys) to increase or
decrease the displayed age to the correct value and press ENTER.
Life Fitness workout programs that set a t arget heart rate* zone first calculate the user ’s theoretical maximum heart rate
†
by
subtracting the user’s age from the number 220. The programs then calculate the target zone as a percentage of the theoreti-
cal maximum.
SELECTING AND ADJUSTING THE RESISTANCE LEVEL / INTENSITY LEVEL
When prompted by the MESSAGE CENTER, use the LEVEL UP/DOWN ARROW keys to increase or decrease the displayed resis-
tance / intensity level.
• Resistance level: Bike and Cross-Trainer each support up to 25 levels. On each level, there are seven dif ferent hills,
they are mapped directly into the 7 rows of a workout profile. Each hill of fers finer tweaking of resistance.
• Intensity Level of Hill and Random W orkouts (Treadmill): The steps for setting up a HILL or RANDOM workout include
selecting a level. Level refers to a range of incline percent ages as outlined in the t able on the following page.
†
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
FAT BURN workout is 117. This workout targets 65 percent of the maximum, so the equation would be (220-40)*.65=117