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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.
Without networking, press START or begin pedaling to activate the console. The MESSAGE CENTER displays,
"SELECT WORKOUT OR PRESS ENTER TO BEGIN." If it displays a different message, press the CLEAR key twice in
rapid succession.
With optional networking enabled, press START or begin pedaling to activate the console. The MESSAGE CENTER dis-
plays, "SELECT WORKOUT OR ENTER ID USING ENTER KEY". Either select a workout as described below, or log on to
the networked exercise database, and then select a workout. To log onto the network, key in the user ID number with the
numeric keypad.
SELECTING AND
USING QUICK S
TART
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. After 12 seconds, the MESSAGE CENTER displays a prompt to
enter weight, which the computer requires to calculate total calories burned.
SELECTING A WORKOUT
For MANUAL, FAT BURN, CARDIO, and RANDOM: When prompted to select a workout, press the key labeled with the
name of the desired workout.
For CROSS-TRAIN REVERSE and CROSS-TRAIN AEROBICS: When prompted by the MESSAGE CENTER to select a
workout, press the PERSONAL TRAINER key. The MESSAGE CENTER displays the name a workout. Press ENTER to
select the displayed workout or continue to press the PERSONAL TRAINER key to display each of the other options. Press
ENTER to select the desired workout.
For HILL, AROUND THE WORLD, FOOTHILLS, INTERVAL, KILIMANJARO, CASCADES, and SPEED TRAINING: When
prompted by the MESSAGE CENTER to select a workout, press the HILL PLUS key. The MESSAGE CENTER then dis-
plays the name of the one of these workouts. Press ENTER to select the displayed workout or continue to press the HILL
PLUS key to display each of the other options. Press ENTER to select the desired program.
ENTERING WEIGHT
When prompted by the MESSAGE CENTER to enter weight, use the ARROW KEYS to increase or decrease the dis-
played weight to the correct value (or key in the correct value with the NUMERIC KEYPAD) 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 speed.
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 (or key in the correct value with the NUMERIC KEYPAD) and press ENTER.
Life Fitness Cross-Trainer workout programs that set a target heart rate* zone first calculate the user’s theoretical maxi-
mum heart rate
†
by subtracting the user’s age from the number 220. 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 dis-
played time to the desired value (or key in the desired value with the NUMERIC KEYPAD) and press ENTER.
15
†
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.