X3 5 T O T A L - B O D Y E L L I P T I C A L C R O S S - T R A I N E R USER MANUAL
CORPORATE HEADQUARTERS 5100 North River Road Schiller Park, Illinois 60176 • U.S.A. www.lifefitness.com INTERNATIONAL OFFICES LIFE FITNESS ASIA PACIFIC LTD Room 2610, Miramar Tower 132 Nathan Road Tsimshatsui, Kowloon HONG KONG LIFE FITNESS ATLANTIC BV LIFE FITNESS BENELUX Bijdorpplein 25 - 31 2992 LB Barendrecht THE NETHERLANDS LIFE FITNESS DO BRAZIL Av. Dr.
Before using this product, it is essential to read this ENTIRE operation manual and ALL installation instructions. This will help in setting up the equipment quickly and in instructing others on how to use it correctly and safely. FCC Warning - Possible Radio / Television Interference NOTE: This equipment has been tested and found to comply with the limits for a Class B digital device, pursuant to part 15 of the FCC rules.
TABLE OF CONTENTS 1. Getting Started . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6 1.1 Important Safety Instructions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6 1.2 Set-up . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
.2 Using the Workouts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19 To Begin any Workout // Selecting Quick Start // Selecting a Workout // Entering a Duration // Entering Age // Selecting the Difficulty Level or Target Heart Rate // Pausing Workouts // Initiating an Early Cool Down // Ending Workouts Early 5.3 Workout Descriptions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
This Operation Manual describes the functions of the following products: Life Fitness cross-trainer: X35 See Section 9, titled Specifications page in this manual for product-specific features. Statement of Purpose: The cross-trainer is an exercise machine that combines low-impact elliptical pedaling with push/pull arm motion to provide an efficient, effective total body workout. Health-related injuries may result from incorrect or excessive use of exercise equipment.
1 GETTING STARTED 1.1 IMPORTANT SAFETY INSTRUCTIONS SAFETY WARNING: The safety of the product can be maintained only if it is examined regularly for damage and wear. See Preventative Maintenance section for details. • Before using this product, it is essential to read this ENTIRE operation manual and ALL instructions. The cross-trainer is intended for use solely in the manner described in this manual. • Always follow the console instructions for proper operation.
• Keep the power cord away from heated surfaces. Do not pull the equipment by the power cord or use the cord as a handle. • Do not run the power cord on the floor under or alongside of the Cross-Trainer. • Wear shoes with rubber or high-traction soles. Do not use shoes with heels, leather soles, cleats or spikes. Do not use the cross-trainer in bare feet. • Do not tip the cross-trainer on its side during operation. • Keep hands and feet away from all moving parts.
1.2 SETUP Read the entire Operation Manual before setting up the cross-trainer. WHERE TO PLACE THE CROSS-TRAINER Following all safety instructions in Section 1.1, move the cross-trainer to the location in which it will be used. See Section 9, titled Specifications, for the dimensions of the footprint. Allow one foot (30.4 cm) of clearance in front of the cross-trainer to allow for movement of the pedal levers. It should be easy to mount the cross-trainer from the side.
2 THE DISPLAY CONSOLE 2.1 DISPLAY CONSOLE OVERVIEW The computerized display console on the cross-trainer 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. 2.2 DISPLAY CONSOLE DESCRIPTIONS The functions for the keys and display windows on the cross-trainer console are listed and described in this section.
A QUICK START: Press this key to begin a MANUAL workout immediately, without having to select a workout. Once the workout is in progress, use the ARROW KEYS to change the intensity level or workout duration as desired. B MY WORKOUTS: Press this key to select a MY WORKOUTS user preset workout.
H WORKOUT PROFILE WINDOW: This window displays shapes, made of columns of lights, that represent the levels of intensity in a workout-in-progress. The higher the column, the greater the intensity. During a HEART SYNC workout, the Cross-Trainer requires the use of wireless heart rate chest strap to detect a heart rate signal. If the console does not detect a signal, the MESSAGE CENTER displays the prompt, "NEED HEART RATE - CHECK TELEMETRY STRAP".
L LEVEL ARROWS keys: Main function is to change resistance level. (lower console) M TOTAL BODY TRAINER keys: Allows user to activate Total Body Trainer mode when in Manual, Hill, or Random workouts. (lower console) N LOWER BODY TRAINER keys: Allows user to activate Lower Body Trainer mode when in Manual, Hill or Random workouts. (lower console) 2.3 THE READING RACK AND ACCESSORY TRAY A reading rack (A) for supporting a book or magazine is located at the base of the upper panel of the console.
3 CORRECT USAGE 3.1 MOUNTING AND DISMOUNTING THE CROSS-TRAINER If mounting from the user right side of the Cross-Trainer, grasp the user right handlebar with the right hand. Place the right foot on the user right pedal and carefully step over the Cross-Trainer, grasp the user left handlebar with the left hand, and place the left foot on the user left pedal. If mounting from the user left side, proceed in an opposite fashion. Reverse the process to dismount the Cross-Trainer. 3.
REVERSE MOTION – TOTAL BODY • Mount the Cross-Trainer facing forward • Hands should be positioned comfortably on the moving handles such that the elbow creates a 90 degree angle when the moving handlebar is rotated toward you • Choose the desired workout profile and duration on the console • Begin moving feet in a smooth reverse pedaling motion by pulling top foot backward and pushing bottom foot forward • Exercise at a speed that is comfortable for you BRAKING RESISTANCE The Life Fitness Cross-Trainer fea
4 HEART SYNC EXERCISE PROGRAMS 4.1 WHY HEART SYNC WORKOUTS? TM Research shows that maintaining a specific heart rate while exercising is the optimal way to monitor the intensity of a workout and to achieve maximum results. That is the idea behind the Heart Sync approach to exercise. Heart Sync workouts identify an exerciser's ideal heart rate range for burning fat or increasing cardiovascular fitness. The values within the range depend on the workout.
4.2 THE WIRELESS HEART RATE CHEST STRAP The Cross-Trainer is equipped with wireless heart rate monitoring system in which electrodes, pressed against the skin, transfer heart rate signals to the cross trainer console. These electrodes are attached to a wireless heart rate chest strap that the user wears during the workout. The chest strap is included with the exercise bike. See the diagram below for correct positioning of the strap.
5 THE WORKOUTS 5.1 WORKOUT OVERVIEWS This section lists the cross trainer’s pre-programmed workouts. For more detailed information, see Section 5.2, titled Using the Workouts. QUICK START is the fastest way to begin exercising, and it bypasses the steps involved in selecting a specific workout program. After the QUICK START key is pressed, a constant-level workout begins. The intensity level does not change automatically.
CARDIO is a higher intensity workout for more fit users, emphasizing cardiovascular benefits and maximum fat burning. The user must grasp the hand pulse sensors or wear a wireless heart rate chest strap. The workout program automatically adjusts the intensity level, based on the actual heart rate, to maintain the user’s heart rate at 80 percent of the theoretical maximum.
LOWER BODY TRAINER To vary the Cross-Trainer exercise and maximize the lower-body workout, the lower body trainer workout directs the user to use a forward motion for 3 minutes followed by backward motion for two minutes. By making the most of the Life Fitness Cross-Trainer's forward and reverse feature, this program provides an effective workout for the thighs, calves, hips and buttocks. NOTE: This Cross-Trainer workout is a single resistance program.
SELECTING A WORKOUT For MANUAL, RANDOM, HILL, EZ RESISTANCE, SPORTS TRAINING, TOTAL BODY, LOWER BODY, FAT BURN, CARDIO, HEART RATE HILL, HEART RATE INTERVAL, and EXTREME HEART RATE: When prompted to select a workout, use the WORKOUT PROFILE key to scroll through the options displayed in the MESSAGE CENTER. Then, use the ARROW keys to scroll through the workout names as they appear in the MESSAGE CENTER. When the desired workout appears, press ENTER. For MY WORKOUTS, press the MY WORKOUT key.
Each of the 20 difficulty levels corresponds to a range of resistance levels as seen in the table below. A resistance level is applied to each individual interval within a workout profile. See Section 5.3, titled Workout Descriptions for more information. While the workout is in progress, it is possible to change the difficulty level.
INITIATING AN EARLY COOL-DOWN Cool Down mode ends a workout and gradually lowers the intensity level automatically. Press the COOL DOWN key at any desired point during a workout to go immediately into Cool Down mode. In this phase of a workout the body begins to remove lactic acid and other accumulated by-products of exercise, which build up in muscles during a workout and contribute to muscle soreness.
5.
MANUAL The MANUAL workout has no automatic resistance changes. While the workout is in progress, increase or lower the intensity level as desired, using the arrow keys. HILL The HILL workout features intervals of intense aerobic activity separated by intervals of lower-intensity. Interval training has been scientifically demonstrated to yield greater cardiorespiratory improvement than steady-pace training.
1 to 9 minutes: Because workouts with durations of less than 10 minutes are insufficient for the HILL workout to complete all four phases adequately, the profile is condensed at various stages. 10 to 19 minutes: The interval durations are initially set at 30 seconds for a 10-minute workout. For every additional minute of workout duration intervals lengthen by three seconds. Thus, a 15-minute HILL workout features 20 intervals of 45 seconds each. 20 to 99 minutes: All intervals last 60 seconds.
The workout consists of one hill. The user determines the height of the peak of this hill by selecting an intensity level during the setup. The higher the level selected, the higher the intensity at the entry point, which is the beginning of the workout, and the higher the intensity at the peak, which occurs after 75 percent of the workout is completed. After the peak is reached, the resistance gradually returns to the same intensity level as the entry point. See the chart.
FAT BURN The FAT BURN workout is designed to maintain a user’s heart rate at 65 percent of the theoretical maximum rate† for optimal results. Throughout the workout, the user grasps the hand pulse sensors or wears a wireless heart rate chest strap. The console continuously monitors and displays the heart rate, adjusting the intensity level of the exercise bike to reach and maintain the target*.
HEART RATE HILLTM WORKOUT This workout consists of three hills that target three heart rate goals: The first hill brings the heart rate to 90 percent of the target rate. The second hill increases the heart rate to 95 percent. The third hill matches the target heart rate. The valley always is defined as 85 percent of the target heart rate. After a warm-up, the workout progresses toward the first hill and heart rate goal.
HEART RATE INTERVALTM WORKOUT This workout alternates between a hill, which brings the heart rate up to the target rate*, and a valley, which brings the heart rate down to 90 percent of the target. After a warm-up, the workout progresses toward the first hill and heart rate goal. Once the goal is reached, the hill continues for three minutes. Then the level decreases into a valley. Once the 90 percent goal is reached, the valley continues for three minutes, after which the next hill begins.
EXTREME HEART RATETM WORKOUT This intense, varied workout is designed to help more experienced users break through fitness improvement plateaus. The workout alternates between two target heart rate goals as quickly as possible. The effect is similar to that of running sprints. When setting up the workout, the user enters a target heart rate. After a warm-up, the intensity gradually increases until the user reaches the 100 percent target heart rate goal.
5.4 MY WORKOUTSTM PERSONAL PROGRAMS The My Workouts Personal Programs feature on the exercise bike makes it possible to pre-set up to four workouts with personal setup information, such as age, duration, or level, and then store the workouts in the console memory. These workouts are accessed with the MY WORKOUT key.
4. 5. 6. 7. 8. 32 (Changing a workout name:) The MESSAGE CENTER displays “MY WORKOUTS” and the numeral corresponding to the selected workout. The first character of the workout name flashes. Use the ARROW keys to scroll through displayed character options, which include all the letters of the alphabet, numerals 0 through 9, a dash (-) and an underscore (_). When the desired character appears, press the ENTER key to accept the character. The next character to the right flashes.
6 OPTIONAL SETTINGS Use the Optional Settings feature to change default settings or to enable or disable certain programs or displays on the Cross-Trainer console. 6.1 ENTERING AND USING THE OPTIONAL SETTINGS FEATURE Press the PAUSE/CLEAR key twice, and then press Enter. The console beeps three times, and the MESSAGE CENTER displays the first of a series of optional settings. To scroll through the settings, press ENTER repeatedly.
7 SERVICE AND TECHNICAL DATA 7.1 PREVENTATIVE MAINTENANCE TIPS The Cross-Trainer is backed by engineering excellence and is one of the most rugged and trouble-free pieces of exercise equipment on the market today. Life Fitness products have proven to be durable in health clubs, colleges, military facilities, and other locations the world over. NOTE: The safety of the equipment can be maintained only if the equipment is examined regularly for damage or wear.
7.2 PREVENTATIVE MAINTENANCE SCHEDULE Follow the schedule below to ensure proper operation of the product. ITEM Display Console Console Mounting Bolts Accessory Tray Frame Plastic Covers Pedals and Straps WEEKLY C MONTHLY I BI-ANNUALLY ANNUALLY I C C C C I I I I KEY: C=Clean; I=Inspect 7.3 TROUBLESHOOTING THE WIRELESS HEART RATE CHEST STRAP HEART RATE READING IS ERRATIC OR ABSENT ENTIRELY • Repeat the electrode moistening procedure on the chest strap. See Section 4.
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 elevate heart rate readings. Possible sources include: 36 • Television sets and/or antennas, cell phones, computers, cars, high voltage power lines and motor driven exercise equipment. • Another heart rate transmitter within three feet, or one meter, may also cause abnormal heart rate readings.
7.5 HOW TO OBTAIN PRODUCT SERVICE 1. Verify the symptom and review the operating instructions. The problem may be unfamiliarity with the product and its features and workouts. 2. Locate and document the serial number of the unit. The serial number plate is located on the front stabilizer, below the shroud. 3. Contact Customer Support Services via the Web at: www.lifefitness.
8 WARRANTY INFORMATION WHAT IS COVERED: This Life Fitness consumer product ("Product") is warranted to be free of all defects in material and workmanship. WHO IS COVERED: The original purchaser or any person receiving a newly purchased Product as a gift from the original purchaser. HOW LONG IS IT COVERED: Residential: All electrical and mechanical components and labor are covered, after the date of purchase, as listed on the chart below.
WHAT YOU MUST DO: Retain proof of purchase (our receipt of the attached registration card assures registration of purchase information but is not required); use, operate and maintain the Product as specified in the Manual; notify Customer Service of any defect within 10 days after discovery of the defect; if instructed, return any defective part for replacement or, if necessary, the entire Product for repair. Life Fitness reserves the right to decide whether or not a product is to be returned for repair.
CHANGES IN WARRANTY NOT AUTHORIZED: No one is authorized to change, modify or extend the terms of this limited warranty. EFFECT OF U.S. STATE LAWS: This warranty gives you specific legal rights and you may have other rights which vary from state to state.
9 SPECIFICATIONS Designed use: Home Maximum user weight: 300 pounds / 136 kilograms Resistance system: Eddy current CONSOLE: Displays: DATA DISPLAYS Time, Time/Zone, Cool Down, Heart Rate, Speed, Heart Rate %, Distance, Calories/Hour, Calories DOT MATRIX WINDOW indicating workout profile Summaries: Time, Distance, Calories WORKOUTS: Quick Start Manual Mode, Manual, Random, Hill, EZ Resistance, Sports Training, Total Body, Lower Body, Fat Burn, Cardio, Heart Rate Hill, Heart Rate Interval, Extre
ASSEMBLED DIMENSIONS: Length 65 inches / 165 centimeters Width 27 inches / 68 centimeters Height 62 inches / 157 centimeters Weight 242 pounds / 109 kilograms SHIPPING DIMENSIONS: 42 Length 73 inches / 185 centimeters Width 28.5 inches / 72.
Life Fitness offers a full line of premier fitness equipment for the home. TOTAL-BODY ELLIPTICAL CROSS-TRAINERS | TREADMILLS | LIFECYCLE® EXERCISE BIKES STAIRCLIMBERS | GYM SYSTEMS 5100 N. RIVER ROAD, SCHILLER PARK, ILLINOIS 60176 LIFEFITNESS.
