Life Fitness LIFECYCLE 5500 User manual

interactive fitness solutions
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TABLE OF CONTENTS
Introduction.3
Safety Instructions.4
How to Levei the Lifecycle* 5500 Aerobic Tt'ainer.5
How to Adjust the Seat. 6
How to Adjust the Footstraps.7
The Dispiay Consoie.8
Heart Rate TV'aining. 1 2
Operating Instructions & Program Descriptions.13
To Begin Any Lifecycle 5500 Aerobic TTainer Workout .14
Hill Profile Progrant . 1 5
Random, Manual and Race Programs . 1 7
Random Program . 1 7
Manual Program . 1 7
Race Program . 1 7
Fit Test Program . 1 8
Preventive Maintenance Tips. 2 2
How to Remove the Housing
on the Lifecycle 5500 Aerobic IV-ainer. 2 3
How to Soive Basic Operating Probiems.25
How to Obtain Product Service. 2 6
Lifecycle 5500 Aerobic TVainer Specifications.27
©1995 Life Fitness. All rights reserved. The Life Fitness trademark is registered in the U.S. Patent and Trademark
Office, Certificate No. 1,400,502, issued July 8, 1986. Heart Rate Zone Training is a trademark and Lifecycle is a regis¬
tered trademark of Life Fitness. Any use of these trademarks, without the express written consent of Life Fitness, is for¬
bidden. U.S. Patent Numbers 3,767,195 and 4,358,105. M051-00K17-A074 (8/95).

3
INTRODUCTION
Congratulations...ar\6 thank you for purchasing a Lifecycle!^ 5500 aerobic trainer.
Your new Life Fitness aerobic trainer is the most versatile in-home exercise bike ever
developed, the culmination of over 20 years of Life Fitness research, technological
innovation and engineering expertise. Lifecycle exercise bikes are recognized the
world over as one of the most popular and advanced computerized stationary
bicycles.
Like other Life Fitness products, the Lifecycle 5500 aerobic trainer offers you a host
of exclusive features designed to help you achieve your fitness goals faster and with
greater enjoyment. Industry-standard workout programs, an array of up-to-the-second
visual feedback, and a comfortable, ergonomic design are just a few of the benefits
you’ll enjoy on your Lifecycle 5500 aerobic trainer.
Why use a Life Fitness aerobic trainer? Aerobic training on a Lifecycle 5500
exercise bike is more than just a great workout. The Lifecycle 5500 aerobic trainer
has a comfortable padded seat and blomechanically superior position, including
variable-ergonomic handlebars that enable you to select the most comfortable
riding position throughout your workout.
With features like the Race program. Fit Test, level 0 resistance that is almost 25%
easier than the level 1 found on earlier editions of the classic Lifecycle aerobic
trainer and exciting variable-ergonomic handlebars, you’ll be much more likely to
stick with your exercise plan and accomplish your goals.
If you have any questions regarding the operation of your Lifecycle 5500 aerobic
trainer, please call Life Fitness After Market Services at [phone] or toll free
within the U.S. and Canada at [phone]. For product service in Europe, refer
to the first page of this manual and contact your nearest Life Fitness office.
CAUTION: Life Fitness STRONGLY recommends that if you are under¬
taking an exercise program you see your physician for a compiete medicai
exam, particularly if you have a famiiy history of high blood pressure or
heart disease, are over the age of 45, or if you smoke, have high
cholesterol, are obese, or have not exercised regularly in the past year. If,
at any time while exercising, you feei faint, dizzy, short of breath, or pain,
stop immediately.

SAFETY INSTRUCTIONS
REMEMBER:
SAFETY FIRST!
• Always follow the console instructions for proper operation.
• Never operate a Life Fitness trainer if it has been dropped, damaged, or
even partially immersed in water. Contact Life Fitness After Market
Services.
• Never insert objects into any opening in your Lifecycle 5500 aerobic
trainer. If an object should drop inside, carefully retrieve it; if you cannot
reach the item, contact Life Fitness After Market Services.
• Never place liquids of any type directly on the unit, except on an
accessory tray. Containers with lids are recommended.
• Do not use the Lifecycle 5500 aerobic trainer outdoors, near swimming
pools or in areas of high humidity.
• Do not use the Lifecycle 5500 aerobic trainer in areas where aerosol
spray products are being used or where oxygen is being administered.
Such substances increase the danger of combustion and explosion.
• Keep all loose clothing, shoelaces, and towels away from the Lifecycle
5500 exercise bike pedals.
• Keep the area around your Lifecycle 5500 aerobic trainer clear of any
obstructions, including walls and furniture.
• Always be careful and exercise caution when mounting or dismounting
your Lifecycle 5500 aerobic trainer. Use the handlebar whenever
additional stability is required.
• Wear shoes with rubber or high-traction soles. Do not use shoes with
heels, leather soles, cleats or spikes. Do not use the trainer in your bare
feet.
• Do not tip the Lifecycle 5500 aerobic trainer on its side during operation.
SAVE THESE INSTRUCTIONS FOR FUTURE REFERENCE

HOW TO LEVEL THE LIFECYCLE 5500
AEROBIC TRAINER _
Depending on the surface you place your Lifecycle 5500 aerobic trainer on it may
need to be leveled. After you place the bike where you will be primarily using it,
check the stability of the bike by attempting to rock it back and forth. If it rocks, it
isn’t level. To level it, turn either foot cap on the stabilizer bar in either direction until
the rocking motion is eliminated (only one foot cap needs to be turned).
Leveling the Lifecycle 5500

HOW TO ADJUST THE SEAT
A properly adjusted seat is extremely important in any bike-oriented exercise activity,
and the Lifecycle 5500 aerobic trainer is no exception. If the seat is too low, exces¬
sive strain will be placed on the knees and quadriceps muscles; if the seat is too
high, the resulting reaching action will irritate your feet, ankles, hips and knees.
To adjust the seat properly, sit on it and place the balls of your feet on the pedals.
An optimum position will allow you to move through the bottom of the stroke without
locking your knees or shifting in the seat
(your knees should have a slight bend at
the point of fullest leg extension). If the seat
needs to be adjusted, dismount the bike
and pull out the adjusting pin located on the
front of the seat post. Slide the seat post up
or down as necessary to the proper position
and reinsert the pin. Check the seat height
again and readjust it if
necessary.
Adjusting the seat
A CAUTION: Do not attempt to adjust the seat while you are pedaling
the bike. Doing so or failing to insert the seat pin completely may
result in an uncomfortable workout or cause injury.

HOW TO ADJUST THE FOOTSTRAPS
The pedals on your Lifecycle 5500 aerobic trainer have rubber footstraps with three
inside and seven outside slits on each. To adjust the width of the straps, grasp the
outside of the strap and pull down and away from the knob. Once the slotted end is
removed, choose a width that will feel the most comfortable while you are riding,
reinsert the knob through the slot and pull the strap up. The knob will click when it
locks in place.
Adjusting the footstraps
A CAUTION: Do not attempt to adjust the pedal footstraps while you
are pedaling the bike. Doing so may result in an uncomfortable
workout or cause injury.

THE DISPLAY CONSOLE
The Lifecycle 5500 aerobic trainer’s display console is easy to use, and it allows you
to follow your progress as you ride. The on-board computer lets you tailor your
workouts to your individual fitness capabilities and goals while providing a unique
means of measuring your fitness improvement from one workout to the next.
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The Display Console
A. Data Entry Zone:
• START: The START key activates the display console once you begin pedaling
and is then inactive for the remainder of the workout.
• WATTS (0) and WIETS (8): To continuously display WATTS (roughly equal to 1/4
of calories per hour) in the feedback window, press 0 after pressing START and
prior to selecting a program. If you wish to enter a WATTS workload to maintain,
enter that value using the keypad after pressing 0. To display METS (a measure¬
ment of oxygen consumption per unit of body weight), press 8 after pressing
START and prior to selecting a program. You will then be prompted to enter
your weight in pounds (Lb) (or kilograms (gr) for metric machines. Both the
WATTS and METS options will “lock” the feedback window, displaying only the
WATTS and METS values (see WATTS / METS Programmability Option).

• PROGRAM SELECT: This is where you select your Hill, Random, or Manual
workout program. Each time you press the PROGRAM SELECT key, an LED
light will move from left to right to the next program option. When the program
you want is displayed press ENTER or wait 10 seconds and your choice will be
automatically entered. You may also choose:
□ RACE PROGRAM: A workout which uses varying pedal resistance - the
effort levels function as “gears” and MPH is displayed rather than RPMs -
to simulate the feel of a 12-speed racing bike.
□ FIT TEST: Exclusive to Life Fitness aerobic trainers, this program is a way
of periodically measuring your aerobic fitness level compared to others of
the same age and gender.
• ENTER: Actually executes the input of any information you have keyed in. It is
not necessary to press ENTER when keying in a new effort level.
• NUMERIC KEYPAD:Allows you to enter numerical information pertinent to the
program you’ve selected. For instance, in the Hill program you can select a
workout duration of anywhere from 1 to 99 minutes.You may also enter a different
resistance level than your current level and Fit Test data such as age, gender
or weight via the numeric keypad.
• CLEAR-PAUSE: Use this key to put your workout program on hold or restart
it. To put your workout on hold, press the key once and continue pedaling
(remember, you are powering the machine; if you stop pedaling, all power is
lost and the display will go blank). Pedal resistance drops to the minimum
when the Lifecycle 5500 aerobic trainer is paused and the stopwatch function
is activated and the elapsed time window begins counting up from zero.
Use this as a brief rest period if you feel fatigued or to take your heart rate
(See How To Take Your Pulse). Using the CLEAR-PAUSE key also allows you
to receive heart rate readings on wristwatch receivers by substantially reducing
the degree of electromagnetic interference (such interference either zeros wrist
receivers (the display will read “00”) or causes inaccurate readings).
To resume your workout after pausing it, press the ENTER key.
Pressing CLEAR twice will end your workout and give you a complete summary
of your workout, including calories burned, time elapsed and distance traveled.

B. Elapsed Time Window: Shows the total elapsed time of your workout. When
the CLEAR-PAUSE key is pressed the display functions as a stopwatch (you
must continue pedaling). For additional Information see Operating Instructions
and Program Descriptions.
C. Program Profile Window: Displays a matrix of lights showing your present
position and upcoming terrain. The higher the column of lights the greater the
resistance. The left-most column of lights represent your current position.The
remaining columns show the upcoming terrain. As your workout progresses, the
lights move across the screen from right to left. When you are at the Program
Select stage, graphical depictions of each program appear in the Program Profile
Window as that program’s LED is lit.
D. Quick Start Instructions: Tells you how to get right into a Lifecycle 5500
aerobic trainer workout.
E. RPM Window: Your Lifecycle 5500 aerobic trainer can display your speed in
revolutions per minute (RPMs) or miles or kilometers per hour (MPH / KPH) when
in the Race program. The Faster and Slower LEDs prompt you to increase your
pedaling speed to help you maintain an optimum workout pace.
F. Feedback Window: Displays the number of calories burned per hour (or
WATTS or METS if you have selected one of these options), total calories
burned, total distance traveled (in miles or kilometers), and your current effort
level. The readout automatically displays these forms of feedback in 10-second
intervals,except when you are in the Hill program for a duration of fewer than six
minutes when it changes every five seconds.
How To Take Your Pulse...
If you aren’t wearing a heart rate monitor chest strap and wristwatch
receiver or need to take your pulse manually, place your index and middle
fingers together and with slight pressure place them on either a) your neck,
below your earlobe and near the angle of your jaw (this is your carotid
pulse), or b) with your palm up, place your fingers on the thumb side of
your wrist, just below the heel of your hand (this is your radiai pulse).
Count the number of pulses for 15 seconds; multiplying this number by
four will give you the number of beats per minute (BPM).

Watts Programmability Option
It is possible in the Manuai program (including the Quick Start option) to
enter a resistance value in watts (35 to 328) rather than a resistance ievei (0
to 12). For instance, if your doctor should prescribe that you exercise three
times per week for 20 minutes at 100 watts, this option ensures that you
constantly maintain your 100 watt level regardless of pedal speed. In other
words, if you begin pedaling at a slower pace - dropping your expended
watts below 100 - the resistance will increase to return you to your 100 watt
goal. Conversely, if you begin pedaling faster, the resistance will decrease,
bringing you back down to the 100 watt threshold you need to maintain.
To enter a resistance value in watts:
_i When you are prompted to enter a workout level, press 0.
_i Enter a watts value between 35 and 328 within two (2) seconds of
pressing zero (0).
You may change your resistance anytime in the watts mode by pressing 0
during your workout and keying in a new watts resistance level. To return to
a traditional resistance level, key in a number between 0-12.

HEART RATE TRAINING
Research shows that exercising within a specific heart rate range is the optimal way
to both monitor your exercise intensity and achieve maximum results. That’s the
idea behind the heart rate training approach to exercise.
If your primary goal is to burn fat, you should exercise at a level between 60% and
75% of your theoretical maximum heart rate (defined by the American College of
Sports Medicine’s “Guidelines for Exercise Testing and Prescription” as 220 minus
your age). If you wish to improve your cardiovascular condition, you should work out
at 75% to 85% of your theoretical maximum heart rate.
Example: If you are 30 years old, your theoretical maximum heart rate is
220 - 30 (your age) = 190 beats per minute (bpm).
If your primary goal is to bum fat:
Multiply 190 X .60 = 114 bpm (the low end of your target heart rate zone)
Multiply 190 X .75 = 143 bpm (the high end of your target heart rate zone)
If your primary goal is to improve your cardiovascular fitness:
Multiply 190 X .75 = 143 bpm (the low end of your target heart rate zone)
Multiply 190 X .85 = 162 bpm (the high end of your target heart rate zone)

OPERATING INSTRUCTIONS
& PROGRAM DESCRIPTIONS
Selecting a workout program on your Life Fitness aerobic trainer is easy. Five
computerized aerobic workouts, including the exclusive Fit Test program, are pre¬
programmed on your Lifecycle 5500 aerobic trainer:
Hill Random Manual Race Fit Test
HILL is an interval training workout consisting of a warm-up period followed by a
plateau of constant effort, progressively more difficult levels of effort - or hills -
separated by periods of recovery - or valleys - and a cool-down period.
RANDOM is a program of varying effort levels which occur randomly with each
exercise session, resulting in more than one million workout combinations.
MANUAL maintains a constant effort level that you select and change whenever you
wish.
RACE simulates the feel of a 12-speed racing bike by turning the 12 effort levels
into “gears” which you can shift through just like an actual road bike.
FIT TEST is a way of periodically measuring your aerobic fitness level compared to
others of the same age and gender.
Your Lifecycle 5500 aerobic trainer features graduated levels of intensity to more
closely simulate riding through hills and valleys. As you encounter hills in various
programs, the pedal resistance will increase or decrease for the duration of that hill.
The Lifecycle 5500 aerobic trainer is a “constant work” machine; in the Hill,
Random and Manual programs, pedal resistance automatically compensates for
changes in RPM. In other words, the slower you pedal, the greater the resistance;
conversely, the faster you pedal the less resistance you feel*. The distance you trav¬
el will remain the same; pedaling faster will not bring you to the end of a program
sooner nor burn more calories, assuring you of a consistent workout.
NOTE: Mileage readings are arbitrary and should not be used to compare workouts
in different programs. Totai calories burned is the best measure of the amount of work
performed in any given workout.
*This is true as long as you pedal faster than 65 RPM. Below 65 RPM, the resistance will drop off to the point where you
can continue pedaling at a pace sufficient to maintain power to the console.

To Begin Any Lifecycle 5500 Aerobic Trainer Workout:
• First adjust the seat to a comfortable position and make certain the seat pin is
properly locked and the bike is level.
• Begin pedaling and press the START key.
□ You can “Quick Start” a Manual program workout without using the
PROGRAM SELECT key. To do so, enter a resistance level rather than
selecting a workout program. The computer will automatically begin a
99-minute Manual workout program. (If you wish to base your workout
effort on a watts value, see the Watts Programmability Option box.)
• Select one of the flashing program options by pressing the PROGRAM SELECT
key until the program you want Is lit and then ENTER (or wait 10 seconds and
your selection will be automatically entered). Or, you may press the Fit Test key
or the Race key (Number 9 on the keypad).
Remember - You can change levels any time
BY SIMPLY KEYING IN A NEW LEVEL!
Effort level equivalency table

Hill Program
• After selecting a Hill workout, you will be asked to enter your desired workout
time in minutes. Enter a number from 1-99 minutes and press ENTER.
• Once you have selected the duration of your Hill workout the program will begin.
All you need to do now is choose an effort level between 0 (easiest) and 12
(hardest).
The Lifecycle 5500 aerobic trainer’s patented Hill program offers the ideal configura¬
tion for interval training: periods of intense aerobic activity separated by regular inter¬
vals of lower-intensity exercise. Interval training programs have been scientifically
demonstrated to yield greater cardiorespiratory improvement than steady-pace training.
Not only does the Hill program offer the challenge of alternating periods of high and
low intensity, but the levels of intensity become progressively more difficult during the
course of the program.The longer a Hill program you choose, the greater the time
spent atop a hill and at the bottom of a valley - up to a 20 minute program. For any
workout duration greater than 20 minutes, the maximum amount of time spent atop a
hill or at the bottom of a valley is one minute. Additional hills are added depending on
how long you choose to workout.
Each Hill program session comprises the following phases:
(1) Warm-up, (2) Plateau, (3) Interval Training, and (4) Cool-down.
• Warm-up: Gradually brings your heart rate into the lower portion of your target
heart rate zone, increasing respiration and blood flow to working muscles.
• Plateau: Brings your heart rate into your target zone. Check your pulse at the end
of the plateau period to ensure that you have entered your target heart rate zone.
• Interval Training: A series of hills and valleys. During this portion of your workout,
you will be confronted with four successively steeper hills, each separated from
the next by a valley, or recovery period. Check your heart rate at the end of the
interval training period to ensure that you have stayed within your target zone.
• Cool-down: The cool-down allows your body to begin removing accumulated by¬
products of exercise, such as lactic acid, which build up in muscles during your
workout and contribute to muscle soreness.

Heart Rate Check Points:
For Fat Burning:
✓ First Heart Rate Check Point — Your heart rate should be between 60%
and 70% of the theoretical maximum heart rate for your age category.
✓ Second Heart Rate Check Point — Your heart rate should be between
70% and 75% of the theoretical maximum heart rate for your age category.
For Cardiovascuiar:
✓ First Heart Rate Check Point — Your heart rate should be between 75%
and 80% of the theoretical maximum for your age category.
✓ Second Heart Rate Check Point — Your heart rate should be between
80% and 85% of the theoretical maximum for your age category.
The Hill diagram below shows the effort level and recovery periods encountered
during a Hill workout. Effort and recovery periods are simulated on the display con¬
sole by columns of lights in the Program Profile window. The columns move from
right to left during the workout. The higher the column, the higher the incline; conse¬
quently, you must increase your effort.
FIRST HR
SECOND HR
Hill profile diagram
CHECK POINT
CHECK POINT

Random and Manual Programs
• After selecting a Random or Manual workout, you will be asked to enter your
desired workout time in minutes. Enter a number from 1-99 minutes and press
ENTER.
• Choose an effort level between 0 (easiest) and 12 (hardest).
Random Program...
The computer randomly selects hill and valley terrain which varies with each and
every workout, resulting in more than one million combinations. Because resistance
levels are greater in this program than in the Hill program, it is recommended that the
Random program be set one or two levels tower than the level of intensity you would
normally select on the Hill program.
Manual Program...
The Manual program provides steady-pace exercise equal to that of the highest hill
encountered on the Hill program at the same level of effort (except at level 0, when
the resistance equals that of the lowest valley). Because of the greater resistance lev¬
els of this program, it is recommended that you set the Manual program about two to
five levels tower than the level of effort that you would normally select on the Hill pro¬
gram. (To select a watts resistance level, see the Watts Programmability Option
box.)
Race Program
• After pressing the START key, press the Race (9) key followed by the ENTER key.
• Select a time goal from 1 to 99 minutes and press ENTER.
• Then input the desired effort level between 0 (easiest) and 12 (most difficult).
The Race Program uses varying pedal resistance to turn your Lifecycle 5500 aerobic
trainer into a 12-speed racing bike. Unlike other programs featuring fixed-pedal resis¬
tance, Life Fitness’s Race program varies the pedal resistance based on the speed at
which you are pedaling. The faster your pedaling speed the greater the resistance, the
greater number of miles traveled and the more calories you will burn. Because the Race
program features greater effort levels than the Hill Profile program, it is recommended
that you choose an effort level one to two levels tower than the level you would nor¬
mally select in Hill Profile.
The program profile window display will display more or fewer rows of LEDs to
indicate changes in pedal resistance.

18
Fit Test Program
The Lifecycle 5500 exercise bike Fit Test program is another exclusive feature of
this versatile aerobic trainer. Your Fit Test score is also an approximate measure of
your VO 2 max; think of it as your relative fitness score. Use the Fit Test to monitor
improvement in your endurance every four to six weeks.
• After selecting the Fit Test program with the PROGRAM SELECT key, the data
entry window will ask for your age (AGE). Use the numeric keys to input your
age and press ENTER.
• After entering your age, the data entry window will ask for your weight: (Lb for
weight in pounds on English units or gr for weight in kilograms on metric units).
Use the numeric keys to input your weight and press ENTER.
• After entering your weight, the data entry window will ask you to select your
gender (SE). Press 1 for male or 2 for female and then press ENTER.
• Finally, consult the Activity Leveis chart below for the approximate effort level
(L) at which you should take the Fit Test based on your age, gender and activity
level. Use the numeric keys to enter the corresponding level.
After you have completed the five-minute Fit Test, use the time prompt to take your
pulse and enter it with the numeric keys. Your Fit Test score will be displayed, which
you can use to find your ranking in the Fit Test scoring tables located on page 19.
NOTE: These activity levels are based on a 170-pound (77-kilogram) man and a 125-
pound (57-kilogram) woman. If your weight varies from these values substantially, you
may wish to increase or decrease the indicated levels accordingly.
If your heart rate is below 65% of your theoretical maximum heart rate at the conclu¬
sion of the Fit Test, retake the test at a higher level.
The Fit Test is an estimate of your VO 2 max, which is a measurement of how well
the heart supplies oxygenated blood to the exercising muscles and how efficiently
those muscles receive oxygen from the blood. This measurement is generally regard¬
ed by physicians and exercise physiologists as the standard for aerobic capacity.
NOTE: To receive a proper Fit Test score, you must be working within your training
heart rate zone, which is 60%-85% of your theoreticai maximum heart rate.