LifeFitness LifeCycle GX, Operation Manual

Page 1: ...CYCLING TECHNIQUE OPERATION MANUAL...

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Page 3: ...644 Fax 31 180 646 699 Service email service db cemea life tness com Sales marketing email marketing db cemea life tness com Operating hours 09 00 17 00 CET ASIA PACIFIC AP Japan Life Fitness Japan Ni...

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Page 5: ...lever 14 Optional console display CYCLING TECHNIQUE SKILLS 20 Cycling technique 22 Upper Body and Hand Positions TRAINING INFORMATION 24 Heart rate monitor training 25 Warm up and cool down 28 LIFECYC...

Page 6: ...ver place liquids of any type directly on the unit except in an accessory tray or holder Containers with lids are recommended Do not use these products in bare feet Always wear shoes Wear shoes with r...

Page 7: ...TRUCTIONS FOR FUTURE REFERENCE This exercise bike is equipped with a locking system to prevent the uncontrolled use or moving of rotating parts Install cable and lock as shown below LOCKING SYSTEM WAR...

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Page 9: ...9 2013 Life Fitness LIFECYCLE GX POSITION AND SETUP...

Page 10: ...ngages a preset hole and turn the knob clockwise to secure Sit on the bike and bring the pedals in a vertical position roughly 12 and 6 o clock Place the heel of the foot on the pedal nearest the oor...

Page 11: ...spindle Tighten the knob HANDLEBAR HEIGHT Handlebar height varies between users due to personal preference tness and exibility A general starting point is to adjust the handlebar height so that it is...

Page 12: ...stress as possible on the spine lower back muscles shoulders and neck Users should be able to reach Position 3 without having to slide forward on the saddle see pages 22 23 for body and hand position...

Page 13: ...s should hear a de nitive CLICK as the shoe cleat engages with the pedal Ensure comfort while engaging and disengaging the foot BRAKE LEVER ADJUSTMENTS Pedalling resistance is controlled by the increm...

Page 14: ...feCycle GX are Polar and all brands Polar compatible Accuracy of non Polar brands may vary The console also has a Display 2 which will show the max and averages of all the data shown previously throug...

Page 15: ...rst time these setup values become default settings If the brake is not calibrated a will appear on the console in the LEVEL window Refer to Assembly Manual for brake calibration procedure NAVIGATING...

Page 16: ...and down button to set age 5 Press OK 6 Return back to DISPLAY mode 1 NOTE Data can be reset to default by holding the LOGO button for 3 seconds or after 5 minutes of no cadence DISPLAY MODE 1 ONSCREE...

Page 17: ...sole turns off automatically after ve minutes if no signal cadence is being received DEFAULT SETTING Default settings apply if no data are entered in setup or user mode These values are preset in prod...

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Page 19: ...19 2013 Life Fitness CYCLING TECHNIQUE SKILLS...

Page 20: ...ackside at the rear of the saddle so that your sitting bones are supported Lift the chest and look straight ahead Lean forward hinging from the hips and NOT arching the spine Place the hands on the ha...

Page 21: ...e workouts the ankle stays in the same position through the whole rotation approximately 90 with the toes slightly lower than the heels It reduces the degrees through which the ankle must rotate there...

Page 22: ...UPPER BODY AND HAND POSITIONS The position of the upper body is key in achieving good form and technique The positioning of the hands will determine posture breathing comfort levels and can determine...

Page 23: ...RIAL LONG EFFORTS In Position 3 the hands are placed in the aero position in the middle of the bars This position is commonly used for sustained efforts and seated high cadence efforts in a tucked pos...

Page 24: ...ey are training within a speci c HR zone by either monitoring their current HR or max HR on the console By using the console and HR monitor a user can ensure they are not over exerting or underachievi...

Page 25: ...riceps hamstrings hip exors back extensors etc A typical warm up for an indoor 60 minute cycling class 5mins easy spinning 60 65 MHR RPE 2 3mins increasing level every minute keeping cadence between 9...

Page 26: ...4 SOMEWHAT HARD 5 HARD 6 HARD 7 VERY HARD 8 VERY HARD 9 VERY HARD 10 VERY VERY HARD The RPE scale is used to measure the intensity of your exercise The RPE scale runs from 0 10 The numbers below relat...

Page 27: ...27 2013 Life Fitness TRAINING INFORMATION...

Page 28: ...60 65 MHR RPE 2 Position 1 RECOVERY 5mins easy spin 60 65 MHR RPE 2 Position 1 REPEAT X1 2mins 70 75 MHR RPE 4 Position 1 2mins 75 80 MHR RPE 5 Position 2 2mins 80 90 MHR RPE 6 Position 2 out the sad...

Page 29: ...ition 3 15secs Position 2 out the saddle RPE 7 COOL DOWN 8mins easy spin 60 65 MHR RPE 2 Position 1 DROP DOWNS WARM UP 4mins easy spin 90rpm or 60 65 MHR RPE 2 Position 1 3mins going up each minute in...

Page 30: ...st two minutes for general disinfection purposes Contact customer support services to order these cleaners 1 800 351 3737 or email customersupport life tness com LIFE FITNESS COMPATIBLE CLEANERS Mild...

Page 31: ...including any lost pro ts or lost savings for any special indirect secondary incidental or consequential damages of any nature arising out of the use of or inability to use this Product Some states d...

Page 32: ...37 life tness com follow us 2013 Life Fitness a division of Brunswick Corporation All rights reserved Life Fitness and LifeCycle are a registered trademark of Brunswick Corporation Printed in USA PM 0...