Life Fitness X 35, User Manual

Page 1: ...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 U S E R M A N U A L ...

Page 2: ...eri SP 06465 140 BRAZIL LIFE FITNESS VERTRIEBS GMBH Dückegasse 7 9 3 36 1220 Vienna AUSTRIA LIFE FITNESS IBERIA Pol Ind Molí dels Frares c C nº 12 08620 Sant Vicenç dels Horts Barcelona SPAIN LIFE FITNESS EUROPE GMBH Siemensstrasse 3 85716 Unterschleissheim GERMANY LIFE FITNESS ITALIA S R L Via Vittorio Veneto 57 A 39042 Bressanone Bolzano ITALY LIFE FITNESS LATIN AMERICA and CARIBBEAN 5100 North ...

Page 3: ...cations However there is no guarantee that the interference will not occur in a particular installation If this equipment does cause harmful inter ference to radio or television reception which can be determined by turning the equipment off and on the user is encouraged to try to correct the interference by one or more of the following measures Reorient or relocate the receiving antenna Increase t...

Page 4: ...sole Overview 9 2 2 Display Console Descriptions 9 2 3 The Reading Rack and Accessory Tray 12 3 Correct Usage 13 3 1 Mounting and Dismounting the Cross Trainer 13 3 2 Biomechanical Guidelines 13 General Forward Motion Total Body Reverse Motion Total Body Braking Resistance 4 Heart Sync Exercise Programs 15 4 1 Why Heart Sync Workouts 15 4 2 The Wireless Heart Rate Chest Strap 16 5 The Workouts 17 ...

Page 5: ...rkouts Editing Workouts and Viewing Statistics 6 Optional Settings 33 6 1 Entering and Using the Optional Settings Feature 33 7 Service and Technical Data 34 7 1 Preventative Maintenance Tips 34 7 2 Preventative Maintenance Schedule 35 7 3 Troubleshooting the Wireless Heart Rate Chest Strap 35 Heart Rate Reading is Erratic or Absent Entirely Heart Rate Reading is Erratic or Extremely High 7 4 How ...

Page 6: ...from incorrect or excessive use of exercise equipment The manufacturer STRONGLY recommends seeing a physician for a complete medical exam before undertaking an exercise program particularly if the user has a family history of high blood pressure or heart disease or is over the age of 45 or smokes has high cholesterol is obese or has not exercised regularly in the past year The manufacturer also re...

Page 7: ...Services for assistance Never insert objects into any opening in the cross trainer If an object should drop inside carefully retrieve it If the item is beyond reach contact Customer Support Services Never place liquids of any type directly on the unit except in an accessory tray Containers with lids are recommended Do not use the cross trainer outdoors near swimming pools or in areas of high humid...

Page 8: ...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 To ensure proper functioning of this product do not install attachments or accessories that are not provided or recommended by Life Fitness Use this product in a well ventilated area Use this product on a solid level surface Make sure t...

Page 9: ... is not resting completely on the floor Loosen the jam nut A with an open end 17mm wrench and rotate the stabilizing foot B to lower it Verify that the cross trainer is stable and repeat the adjustment as necessary until the unit no longer rocks Lock the adjustment by tightening the jam nut against the stabilizer bar It is extremely important that the stabilizing leg be correctly adjusted for prop...

Page 10: ...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 See Section 5 titled The Workouts for detailed information on using the console to set up workouts 9 LEVEL LOWER TRAINER BOD Y TOTAL BOD Y TRAINER Muscles Worked PULL RE PULL REVERSE PUSH FORWARD...

Page 11: ...st a target heart rate during a Heart Sync workout E ENTER Press this key after entering desired setup values such as weight or workout time F CLEAR PAUSE CLEAR Press this key when programming a workout to clear incorrect data such as weight or age before pressing the ENTER key Pressing CLEAR three times consecutively during a workout stops it immediately at which point the MESSAGE CENTER prompts ...

Page 12: ... a workout in progress See the MESSAGE CENTER description below Each LED lights up when the corresponding statistic such as Calories is being displayed K MESSAGE CENTER This window displays step by step instructions for setting up a workout When a workout is in progress it displays statistics about the progress of the workout as seen below Time Zone the amount of time that the user has maintained ...

Page 13: ...dom 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 An accessory tray B is mounted on the monocolumn of the cross trainer 12 A B B ...

Page 14: ...ons listed below GENERAL Feet should be in a comfortable position facing forward on the pedals so the knees move in a forward plane not angled inward or outward and so the hips do not rotate outward Keep back straight Do not bend forward at the waist Keep both feet on the pedals at all times If desired allow heels to slightly lift off the pedals during the motion Do not lock knees during the worko...

Page 15: ...he 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 features speed dependent braking resistance For a set resistance level on the monitor the resistance increases with speed The faster you go the greater the resistance The compu...

Page 16: ...s recommended for defining specific fitness goals and designing a workout program The exercise bike features five exclusive workouts designed to take full advantage of the benefits of Heart Sync exercise FAT BURN CARDIO HEART RATE HILL HEART RATE INTERVAL or EXTREME HEART RATE For detailed information about these workouts see Section 5 titled The Workouts During one of these workouts wear the wire...

Page 17: ...ooved surfaces on the underside of the strap must remain wet to transmit accurately the electrical 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 transmitter strap delivers an optimal heart rate reading when the electrodes are in dir...

Page 18: ... which the intensity level does not change automatically SPORTS TRAINING is based on a random workout with smoother transitions between hills and valleys This workout simulates conditions experienced outdoors and is a true athletic challenge for all fitness levels Whatever level you choose defines the baseline flat ground for your workout Any level above baseline simulates uphill conditions Any le...

Page 19: ...er must grasp the hand pulse sensors or wear a wireless heart rate chest strap MY WORKOUTS is not a workout program but a feature that allows the user to pre set up to four workouts with personal setup information such as age time duration or level and then store the workouts in the console memory These workouts are accessed with an ARROW key See Section 5 4 titled My Workouts Personal Programs fo...

Page 20: ...n the console after starting the workout 5 2 USING THE WORKOUTS Different workouts require different setup steps See the chart titled Cross Trainer Workout Set up Steps which appears later in this section for a quick glance at the steps for setting up any workout This section provides details on the steps themselves TO BEGIN ANY WORKOUT Simply start pedaling to activate the console The MESSAGE CEN...

Page 21: ...ter a time use the ARROW KEYS to increase or decrease the displayed time to the desired value and press ENTER 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 The workout programs that set a target heart rate zone first calculate the user s theoretical maximum heart rate by subtracting th...

Page 22: ...to 17 8 2 to 8 18 6 to 18 9 2 to 9 19 7 to 19 10 2 to 10 20 8 to 20 For FAT BURN CARDIO HEART RATE HILL HEART RATE INTERVAL and EXTREME HEART RATE After a duration is entered the MESSAGE CENTER displays a target heart rate which is based on the entered age Press ENTER to select the displayed rate or use the ARROW keys to change the rate and then press ENTER When the workout is in progress it is po...

Page 23: ...in muscles during a workout and contribute to muscle soreness The console automatically adjusts each workout s Cool Down level according to the individual user s performance Each additional time the user presses the COOL DOWN key the resistance level shortens by half It is possible to change the Cool Down duration by pressing the TIME ARROW keys ENDING WORKOUTS EARLY To end a workout before the pr...

Page 24: ...r weight Select difficulty level Begin workout FAT BURN Select FAT BURN Enter time Enter age Accept THR Begin workout CARDIO Select CARDIO Enter time Enter weight Enter age Accept THR Begin workout HEART RATE HILL Select HEART RATE HILL Enter time Enter age Accept THR Begin workout HEART RATE INTERVAL Select HEART RATE INTERVAL Enter time Enter age Accept THR Begin workout EXTREME HEART RATE Selec...

Page 25: ...he target zone To check the heart rate grasp the handpulse sensors or wear the wireless heart rate chest strap 3 Interval Training is a series of hills and valleys During this portion of the workout the user is confronted with a series of successively steeper hills each separated from the next by a valley or recovery period Again check the heart rate to ensure that it has remained within the targe...

Page 26: ...est hill is reached again This process repeats until the end of the duration RANDOM The RANDOM workout creates a terrain of hills and valleys that varies with each workout More than one million different patterns are possible SPORTS TRAINING WORKOUT SPORTS TRAINING is based on a random workout with smoother transitions between hills and valleys This workout simulates conditions experienced outdoor...

Page 27: ...ch the user rests his or her hands on the stationary handlebar To maximize a lower body workout forward and reverse motions and speeds are alternated working all the muscles in the legs during a single exercise session NOTE This Cross Trainer workout is a single resistance program However it can be made into a variable resistance workout by first selecting the Hill Manual or Random program and the...

Page 28: ...ess heart rate chest strap CARDIO The CARDIO workout is virtually identical to FAT BURN however the target heart rate is calculated at 80 percent of the theoretical maximum The higher target promotes cardiovascular improvement by placing a heavier workload on the heart muscle The user wear a wireless heart rate chest strap Defined by the American College of Sports Medicine s Guidelines for Exercis...

Page 29: ...corresponding heart rate goal After the user completes the third hill valley pair the workout returns to the first hill and repeats the cycle as long as the duration allows See the chart below The user must wear a wireless heart rate chest strap to enable the computer to monitor the heart rate HEART RATE HILL Workout Profile 117 BPM 85 THR 65 HRmax 70 HRmax 75 HRmax HEART RATE HILL Workout Profile...

Page 30: ...tered within the duration See the chart below The user must wear a wireless heart rate chest strap to enable the computer to monitor the heart rate HEART RATE INTERVAL Workout Profile Warm up 65 HRmax HEART RATE INTERVAL Workout Profile 80 HRmax Hill Hill Valley Valley Valley Hill 65 HRmax 80 HRmax 65 HRmax 80 HRmax 117 BPM 117 BPM 117 BPM User Example 80 40 year old 144 recommended BPM percent of...

Page 31: ...ilizing period Afterward the intensity decreases When the heart rate falls to the 75 percent goal it is maintained for another stabilizing period The program repeats the alternating of intensity levels continuing this pattern for the duration See the chart below The user must wear a wireless heart rate chest strap to enable the computer to monitor the heart rate EXTREME HEART RATE Workout Profile ...

Page 32: ...y factory default the four workouts are stored as MANUAL programs under the names MY WORKOUT 1 through MY WORKOUT 4 It is possible to change the name of each workout and or customize the settings for each workout It is also possible to view usage statistics for each workout including The total number of usage hours and minutes The total number of calories burned The total distance traveled Use the...

Page 33: ...SSAGE CENTER using the ARROW keys to scroll through displayed variables and pressing the ENTER key to accept a variable Once all information is entered the MESSAGE CENTER displays WORKOUT SAVED Several seconds later the MESSAGE CENTER again displays PRESS ENTER TO EDIT MY WORKOUTS PRESS MY WORKOUTS TO ACCESS STATISTICS Press ENTER to repeat step 7 for the selected workout or press MY WORKOUTS and ...

Page 34: ...repeatedly Use the ARROW keys to change any displayed setting and then press ENTER to accept the change and to scroll to the next item The table below lists the settings their variable values their default values and their definitions Setting Variables Default Value Description Hold Time 1 99 seconds 10 seconds The number of seconds before the MESSAGE CENTER scrolls to the next selection Units Eng...

Page 35: ...tenance tips will keep the exercise bike operating at peak performance Locate the Cross Trainer in a cool dry place Clean the top surface of the pedals regularly Keep the display console free of fingerprints and salt build up caused by sweat Use a 100 cotton cloth lightly moistened with water and mild liquid cleaning product to clean the exercise bike Other fabrics including paper towels may scrat...

Page 36: ...Make sure the electrodes are flat against the skin Wash the belt transmitter regularly with mild soap and water Make sure the chest strap transmitter is within three feet 91 centimeters of the heart rate receiver The chest strap is battery operated and will stop functioning when the battery runs out Contact Customer Support Services for instructions on how to have the chest strap replaced See Sect...

Page 37: ...s these signals may be strong enough to elevate heart rate readings Possible sources include 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 ...

Page 38: ...ice 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 Fitness Atlantic BV Life Fitness Benelux Telephone 31 0 180 64 66 66 FAX 31 0 180 64 66 99 Life Fitness Italia S R L Telephone 39 0472 835 470 FAX 39 0472 833 150 Toll free telephone 800 438836 Life Fitness Vertriebs GmbH Telephone 43 1...

Page 39: ...nd insurance charges after the warranty has expired WHAT WE WILL DO TO CORRECT COVERED DEFECTS We will ship to you any new or rebuilt replacement part or component or at our option replace the Product Such replacement parts are warranted for the remaining portion of the original warranty period WHAT IS NOT COVERED Any failures or damage caused by unauthorized service misuse accident negligence imp...

Page 40: ...T PARTS SERVICE Simply call Customer Service at 1 800 351 3737 or 1 847 288 3300 Monday through Friday from 8 00 a m to 5 00 p m Central Standard Time and tell them your name address and the serial number of your Product consoles and frames may have separate serial numbers They will tell you how to get a replacement part or if necessary arrange for service where your Product is located EXCLUSIVE W...

Page 41: ...y 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 MODEL LIFETIME 5 YEARS 3 YEARS 1 YEAR X35 Frame N A Electrical Parts Labor Mechanical Parts 40 ...

Page 42: ...ile 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 Extreme Heart Rate Resistance levels 20 Pedal size 16 inches by 7 inches 41 centimeters by 18 centimeters Drive type Link6 Whisper Stride Power requirements 120V in United States 220V in Europe 240 V in Aust...

Page 43: ...rs Width 27 inches 68 centimeters Height 62 inches 157 centimeters Weight 242 pounds 109 kilograms SHIPPING DIMENSIONS Length 73 inches 185 centimeters Width 28 5 inches 72 5 centimeters Height 32 inches 81 centimeters Weight 282 pounds 127 kilograms 42 ...

Page 44: ...6 L I F E F I T N E S S C O M Life Fitness offers a full line of premier fitness equipment for the home 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 S T R E A D M I L L S L I F E C Y C L E E X E R C I S E B I K E S S T A I R C L I M B E R S G Y M S Y S T E M S ...