Life Fitness Lifecycle 9500RHR Series User manual

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TM
Corporate Headquarters
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Life Fitness Italia S.R.L.
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Telephone: 39.472.835 470
FAX: 39.472.833 150
Life Fitness Latin America
10601 West Belmont Avenue
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Life Fitness UK Ltd
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International Offices
M051-00K20-A016
11/97

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Before using this product, it is essential that you read this ENTIRE
operation manual and ALL installation instructions.
It will help you set up quickly and instruct your members on how to use it
correctly and safely.
FCC Warning - Possible Radio / Television Interference
FCC Warning - Possible Radio / Television Interference
NOTE: This equipment has been tested and found to comply with Part
15 of the FCC rules. These limits are designed to provide reasonable
protection against harmful interference in a residential installation. Any
changes or modifications not expressly approved by the party
responsible for compliance could void the user's authority to operate
the equipment. This equipment generates, uses and can radiate radio
frequency energy. If not installed and used in accordance with the
instructions, it may cause harmful interference to radio
communications. However, there is no guarantee that the interference
will not occur in a particular installation. If this equipment does cause
harmful interference to radio or television reception, which can be
determined by turning the equipment off and on, you are encouraged to
try to correct the interference by one or more of the following
measures:
lReorient or relocate the receiving antenna
lIncrease the space between the
equipment and the receiver
lConnect the equipment to an outlet on a
different circuit than that to which the
receiver is connected
lConsult an exercise equipment dealer or
an experienced radio/TV technician for help
Class (S): Professional and/or commerical use.
You are cautioned that any changes or modifications to
this equipment could void your product warranty!
Any service, other than cleaning or user maintenance, must be performed by
an authorized service representative. There are no user serviceable parts.

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Section Description Page
Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
1. Getting Started . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
1.1 Important Safety Instructions. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
1.2 Set-Up . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
How to Stabilize the Lifecycle®Exercise Bike
How to Adjust the Seat
How to Adjust the Footstraps
1.3 Optional Settings for the Lifecycle Exercise Bike . . . . . . . . . . . . . . . . . . . 10
Maximum Program Time
English / Metric Conversion
2. The Display Console . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11
2.1 The Display Console . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11
2.2 Display Console Descriptions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11
Message Center
Data Entry Zone
Program Profile Window
Quick Start
3. Heart Rate Zone Training™Exercise. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
3.1 Why the Heart Rate Zone Training? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
3.2 Heart Rate Monitoring . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15
The Lifepulse®Digital Heart Rate Sensors
4. The Programs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16
4.1 Program Overviews . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16
The Race Mode Option
The Programs Step by Step
4.2 Program Descriptions. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19
To Begin a Lifecycle Exercise Bike Workout
Quick Start
Fat Burn
Cardio
Manual
Random
Hill
Watts
METS
Fit Test
4.3 How to Maximize Workouts on the Lifecycle Exercise Bike . . . . . . . . . . . 29
5. Service and Technical Data. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30
5.1 Preventive Maintenance Tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30
5.2 How to Solve Basic Operating Problems. . . . . . . . . . . . . . . . . . . . . . . . . . 31
5.3 How to Obtain Product Service. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32
5.4 Lifecycle Exercise Bike Specifications . . . . . . . . . . . . . . . . . . . . . . . . . . . 33
TABLE OF CONTENTS
TABLE OF CONTENTS
© 1997 Life Fitness, a division of Brunswick Corporation. All rights reserved. Life Fitness, Lifecycle, Lifepulse and Flexdeck
are registered trademarks, and Heart Rate Zone Training, Lifespring and “RELY ON IT” are trademarks of Brunswick
Corporation. Polar is a registered trademark of Polar. Any use of these trademarks, without the express written consent of
Life Fitness or the corresponding companies is forbidden.

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This Operation Manual describes the functions of the following products:
Life Fitness Lifecycle exercise bikes
upright 9500HR
recumbent 9500RHR
See “Specifications” page in this manual for product specific features.

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Dear Valued Customer:
Congratulations !. . . and thank you for purchasing a
Lifecycle® exercise bike. Your new Lifecycle exercise bike is
the most versatile 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 the most
popular and advanced of computerized stationary bicycles.
Like other Life Fitness products, the Lifecycle exercise bike
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 the Fat Burn and Cardio heart rate
management programs are just a few of the benefits you will
enjoy on your Lifecycle exercise bike.
Why use a Lifecycle exercise bike? Aerobic training on a
Lifecycle exercise bike is more than just a great workout. The Lifecycle exercise bike is
ergonomically designed to deliver a comfortable workout, in a biomechanically superior
seating position, and yet effortlessly guides you through your workout programs to aid you
in reaching your intended goal.
We understand that a reliable product is just as important as one that is effective. That is why
we do not just test our products, we punish them. We put them through their paces at top
resistance levels, 24 hours a day, seven days a week, often for twice the warranty period. It is
the reason we were the first U.S. fitness manufacturer with ISO 9001 Certification, the
international symbol for quality workmanship.
If you have questions regarding the operation of your Lifecycle, please call Life Fitness
Customer Support Services at the number listed in Section 5.
Sincerely,
Augie Nieto
President, Life Fitness
INTRODUCTION
INTRODUCTION
Augie Nieto
President, Life Fitness

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SAVE THESE INSTRUCTIONS FOR FUTURE REFERENCE
Before using this product, it is essential that you read this ENTIRE operation manual and ALL
instructions. The Lifecyle is intended for use solely in the manner described in this manual.
Always follow the console instructions for proper operation.
Close supervision is necessary when used by or near children, invalids or disabled persons.
Never operate a Life Fitness exercise bike if it has been dropped, damaged, or even partially
immersed in water. Contact Life Fitness Customer Support Services for assistance.
Never insert objects into any opening in your Lifecycle exercise bike. If an object should
drop inside, carefully retrieve it. If you cannot reach the item, contact Life Fitness 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 Lifecycle exercise bike outdoors, near swimming pools or in areas
of high humidity.
Do not use the Lifecycle exercise bike 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 exercise bike pedals.
Keep the area around your Lifecycle exercise bike clear of any obstructions,
including walls and furniture.
Always be careful and exercise caution when mounting or dismounting your Lifecycle
exercise bike. 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 bike in your bare feet.
Do not tip the Lifecycle exercise bike on its side during operation.
1.1 Important Safety Instructions
GETTING STARTED
1
1GETTING STARTED
To reduce the risk of electrical shock, always unplug the Lifecycle exercise
bike before cleaning or attempting any maintenance activity.
Life Fitness STRONGLY recommends that if you are undertaking an exercise program
please see your physician for a complete medical exam, particularly if you have a family
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 feel faint, dizzy, pain, or shortness of
NOTE: Never remove the stabilizer bar.
To reduce the risk of burns, fire, electric shock or injury, it is imperative to
connect each exercise bike to a properly grounded electrical outlet.

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Depending on the surface you place your Lifecycle exercise bike on, it may need to be
stabilized. After you place the bike where you will primarily use it, check the stability of the
bike by attempting to rock it back and forth. If it rocks, it is not stable. To level it, rotate the
foot on the stabilizer bar that appears to be higher counter-clockwise (as viewed from
above) with your finger until the bike is stable.
How to Stabilize the Lifecyle Exercise Bike
1.2 Set UP

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A properly adjusted seat is extremely important in any bike-oriented exercise activity and
the Lifecycle exercise bike is no exception. If the seat is too close, excessive strain will be
placed on the knees and quadriceps muscles; if the seat is too far, the resulting reaching
action will irritate the feet, ankles, hips and knees.
Upright Exercise Bikes:
Sit on the seat 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 the spring-
loaded adjusting pin located on the back of the seat
post. Slide the seat post up or down as necessary
to the proper position and release the pin to
complete engagement. Check the seat height again
and readjust it if necessary.
Recumbent Exercise Bikes:
Sit on the seat 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 pull the spring-loaded adjusting pin
located on the extrusion in front of the seat. Slide
the seat forward or backward as necessary to the
proper position and release the pin to complete
engagement. Gently slide the seat forward and
backward a small distance to ensure it is locked
into place. Check the seat distance again and
re-adjust it if necessary.
How to Adjust the Seat
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.

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The pedals on your Lifecycle exercise bike have footstraps with slits on both the inside and
the outside of each strap. 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 strap will click when it locks in place.
How to Adjust the Footstraps
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.

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lMaximum program time
The maximum program time option allows the maximum program time to be changed from
the default maximum time limit of 60 minutes to anywhere from 1 to 99 minutes. Altering the
maximum program time will affect all programs except the Fit Test. To change the Lifecycle
exercise bike maximum program time, proceed as follows:
1. Press and hold the 5key on the numeric keypad.
2. Begin pedaling (you must reach a minimum of 35 RPM), then press START.
All LEDs and 14-segment displays will be illuminated. This is called Diagnostic State 1.
There are nine distinct Diagnostic States and the maximum program time default settings
reside in Diagnostic State 5. Each time you press the ENTER key you will advance one
diagnostic state. Continue to advance to Diagnostic State 5.
3. When you reach Diagnostic State 5, the current “MAXIMUM DURATION” setting will be
displayed. The default maximum program time is 60 minutes.
4. Use key to decrease the “MAXIMUM DURATION” or the key to increase the
“MAXIMUM DURATION”.
5. To exit the Diagnostic States, press the CLEAR / PAUSE key repeatedly until you return
to the user display. The user display is the initial display console you see when you
approach the unit for normal operation.
lEnglish / Metric Conversion
The factory default is set to english measurement. When you reach Diagnostic State 7 (see
above), the Data Entry Window will display ENGLISH to designate english units. To change
the default to metric measurement, press the ‘5’ key and the system will toggle between
english and metric units and display METRIC.
For more information on the other seven Diagnostic States please refer to the Lifecycle
Service Manual available from Life Fitness Customer Support Services. (See How To
Obtain Product Service for information on how they can be reached.)
1.3 Optional Settings for the Lifecycle Exercise Bike

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The Lifecycle exercise bike’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.
2THE DISPLAY CONSOLE
THE DISPLAY CONSOLE
2
2.1 The Display Console
2.2 Display Console Descriptions
Message Center
A
MESSAGE CENTER: Provides all the instructions for programming the Lifecycle exercise
bike. In addition it displays elapsed time, level or heart rate, and speed. Total calories
burned, calories per hour, distance traveled, MPH (in Race Mode), and Watts or METS (in
Watts or METS Mode) are alternately displayed every 5 seconds.The alternating display can
be locked on any one value by depressing the Display Lock key.
AB
C
D

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Data Entry Zone
B
DATA ENTRY ZONE: Allows you to enter information required to set-up a workout or alter
your current exercise program.
START: The START key activates the display console after you begin pedaling
and is then inactive for the remainder of the workout.
THE ARROW KEYS: Use these keys to select all of your workout program
parameters, including length of time of your ride, age, weight, gender, target
heart rate and effort level. You can also increase or decrease your effort level at
any time by pressing either of the keys (or change your target heart rate if
you are in the Fat Burn or Cardio programs).
NUMERIC KEYS: Use these keys to enter your riding time, level of difficulty
and Heart Rate or Fit Test data. You can select a workout duration from 1 to
99†minutes. You may also enter a different resistance level than your current
level, a different target heart rate for the Fat Burn and Cardio programs, or
other data, such as age, gender or weight via the numeric keypad.
ENTER: Use this key to execute input of any information in which you have
keyed. It is not necessary to press ENTER when keying in a new effort level.
DISPLAY LOCK: This button allows you to freeze the message center
display on one set of feedback information - total calories, calories / hour,
miles (kilometer), watts, etc. To unlock the display, simply push the Display
Lock button again.
CLEAR / PAUSE: Use this key during programming to clear an erroneous
value. Use this key to put your workout program on hold or restart it.
To place 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 exercise bike is paused; 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.
Press the key twice to end your current program and show the program
summary. Press the key a third time to clear the summary information and
the Message Center Window prompts you to choose a program.

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RACE ON / OFF: Lets you toggle in and out of the Race mode at any time in
the Hill, Random and Manual programs. The Speed / RPM display will toggle
between RPM and MPH / KPH every five seconds. Your MPH will be dependent
on your pedal speed and the level chosen. (See the Race Option information.)
WATTS / METS: To display Watts, press the Watts / METS key once anytime
during a program. During the Manual program, if you wish to enter a Watts
workload to maintain, press the keys or the numeric keypad while the
Watts value is being displayed.
To display METS, press Watts / METS key twice. Next, key in your weight using
the keys or the numeric keypad and press ENTER. During the Manual
program, if you wish to enter a METS workload to maintain, enter that value
using the keys or the numeric keypad (followed by the ENTER key) while
the METS value is being displayed. Pressing the DISPLAY LOCK button while
the Watts or METS value is displayed will lock this value in the right-hand side
display.
†Factory Setting for Maximum Program Duration is 60 minutes. See Optional Settings for the Lifecycle exercise bike section.
Program Profile Window
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 represents your current position. The remaining columns show the upcoming
terrain. As your workout progresses, the lights move across the screen from right to left.
In the Fat Burn and Cardio programs, a heart shape ( ) will be displayed in the window
when you are required to grasp the Lifepulse sensors. A flashing heart will also appear at
the conclusion of the Fit Test, again prompting you to grasp the Lifepulse sensors (The
heart rate will be read automatically on telemetry equipped models when wearing an
optional heart rate chest strap).
QUICK START
D
QUICK START: Tells you how to get right into a workout on your Lifecycle exercise bike. Just
start pedaling, press start and enter an effort level using the numeric keypad!

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HEART RATE ZONE TRAININGTM EXERCISE
HEART RATE ZONE TRAININGTM EXERCISE
3.1 Why Heart Rate Zone Training Exercise?
Research shows that exercising within a specific heart rate is the optimal way to monitor
exercise intensity and achieve maximum results. That is the idea behind the Life Fitness
Heart Rate Zone Training approach to exercise.
Zone Training takes the guesswork out of working out by identifying specific ranges, or
zones, in which to maintain a specific heart rate to achieve maximum exercise results
according to personal goals. In short, Zone Training exercise all but eliminates under- and
over-training by targetting a heart rate to individual fitness objectives.
For instance, if the primary goal is to burn fat, exercise at a level between 60% and 75% of
your theoretical maximum heart rate
†
. To improve your cardiovascular condition, you should
work out at 75% to 85% of your theoretical maximum heart rate.
Life Fitness offers two exclusive programs designed to take full advantage of the benefits
of Heart Rate Zone Training: Fat Burn and Cardio. Vary the focus of the exercise activities
by switching between the Fat Burn and Cardio programs at any time during a workout or
by entering a new target heart rate with the keypad.
Both the Fat Burn and Cardio programs measure the heart rate. As you exercise, grasp
the Lifepulse sensors when prompted (or simply wear an optional telemetry heart rate
chest strap on telemetry equipped models) and your heart rate will be transmitted to the
on-board computer. The resistance level will automatically adjust to maintain the target
heart rate based on your actual heart rate.
†Defined by the American College of Sports Medicine’s “Guidelines for Exercise Testing and Prescription” as 220 minus your age.
3
3

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3.2 Heart Rate Monitoring
The patented Lifepulse digital heart rate sensors are the built-in heart rate monitoring
system on the Lifecycle exercise bike.
To use the Lifepulse sensors, simply grasp the stainless steel sensors on the handlebars
when the display console prompts you with the , or anytime you wish to check your heart
rate. There are four sensors, two on each arm.
You must make contact with all four to obtain your heart rate. The console will display your
heart rate in 10 to 40 seconds.
The Optional Heart Rate Chest Strap
Wet the electrodes of the transmitter (the two grooved surfaces on the underside of the
strap) and 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 will deliver an optimum heart rate reading when the electrodes are
directly in contact with bare skin. It will also, however, function properly through wet,
lightweight clothing. The key is for the electrodes to remain wet so that they can conduct the
electrical impulses of the heart back to the receiver.
If it becomes necessary to remoisten the chest strap transmitter, grasp the center of the
strap, pull it away from the chest to expose the two electrodes, then moisten them in this
position.
The Lifepulse®Digital Heart Rate Sensors

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Selecting a workout program on your Life Fitness aerobic trainer is easy. Eight
computerized aerobic workouts, including the exclusiveFat Burn, Cardio and FitTest
programs, are preprogrammed on your Lifecycle exercise bike:
4THE PROGRAMS
THE PROGRAMS
4
FAT BURN is a Heart Rate Zone Training™ program designed to burn an optimum
amount of calories from fat by automatically maintaining a target heart rate of 65%
of your theoretical maximum heart rate.
CARDIO is a Heart Rate Zone Training™ program designed to increase
cardiovascular fitness by automatically maintaining a target heart rate of 80% of
your theoretical maximum heart rate.
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 (hills)
separated by periods of recovery (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 based on the goals you have selected.
WATTS is a manual program that allows the user to set the workload unit of
power measure in WATTS.
METS is a manual program that allows the user to set the workload unit of energy
measure in METS.
FIT TEST is a way of measuring the aerobic fitness level of an individual
compared to others of the same age and gender.
4.1 Program Overviews
QUICK START, the fastest way to begin exercising, allows you to start a manual
program with the push of a button.

17
Formerly a program in and of itself, the Race Mode allows you to vary your pedal resistance
to simulate the feel of an actual 13-speed racing bike in the Hill, Random and Manual
programs. Turn the Race mode on at any time and the Lifecycle exercise bike’s 13 effort
levels are transformed into the “gears” of a high performance road racing bicycle! The pedal
resistance will change with the speed at which you pedal, enhancing your workout
enjoyment while also allowing you greater control over the program’s intensity (the greater
the resistance, the more LEDs will be illuminated). The distance you travel and the calories
you burn during your workout will also vary with your pedal speed.
The Lifecycle exercise bike 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 travel will remain the same; pedaling faster will not
bring you to the end of a program sooner or burn more calories, assuring you of a
consistent workout. If you prefer to be “rewarded” for going faster, try the Race Mode
Option.
†This is true as long as you pedal faster than 45 RPM. Below 45 RPM, the resistance will drop off to the point where you
can continue pedaling at a pace sufficient to maintain power to the console.
The Race Mode Option
NOTE: Mileage readings are arbitrary and should not be used to compare workouts
in different programs. Total calories burned is the best measure of the
amount of work performed in any given workout.

18
The Programs
Step by Step

19
Use the following steps to begin any of the Lifecycle programs.
lFirst adjust the seat position and make certain the seat pin is properly locked and the
bike is level.
lBegin pedaling and press the START key.
lSelect a workout program by pressing the keys until the program you want
appears in the message center and then press ENTER (or wait 10 seconds and your
selection will be automatically entered).
lYou can “Quick Start” a Manual program workout without selecting a program. To do so,
just begin pedaling, press START, and input an effort level using the numeric keypad,
between 0 (easiest) and 12 (most difficult).
*Except in the Fat Burn and Cardio programs, in which you may change your target heart rate.
To Begin A Lifecycle Exercise Bike Workout
REMEMBER: You can change effort levels at any time during your workout* by
simply keying in a new level on the keypad or the arrows!
4.2 Program Descriptions

20
l Begin a Lifecyle workout (see beginning of this section).
l Enter your age using the numeric keypad to receive your computed target heart rate.
Press ENTER to accept the calculated target or input your own target heart rate using the
keypad and press ENTER.
l The message center will prompt you to enter a time from 1 – 99 minutes (or the maximum time
preprogrammed on unit). Key in the time you want your workout to last and press ENTER.
l Finally, select a warm-up effort level from 0 – 12. The effort level will be displayed in the Data
Entry Window (you do not need to press ENTER) and your heart rate management program will
begin a three minute warm-up at this level or until you reach your target heart rate, whichever
comes first, followed by the actual heart rate controlled portion of the program.
FAT BURN
The Fat Burn and Cardio heart rate management programs work by adjusting the resistance
of the Lifecycle exercise bike in response to your heart rate. These two programs use the
technology of the Lifepulse digital sensors and/or Polar compatible telemetry (if so equipped)
to monitor your heart rate and automatically adjust the work load to maintain your target heart
rate. The end result is a perfect workout every time, eliminating both under- and over-training.
On the Lifecycle exercise bike, the Fat Burn program will maintain your heart rate at 65% of your
theoretical maximum heart rate
†
or another target heart rate that you enter. Pedal resistance will
automatically adjust to maintain the target heart rate. Exercising at 65% of your theoretical
maximum heart rate maximizes the aerobic benefits of exercise by accessing the body’s fat stores
for fuel and by allowing you to exercise longer.
CARDIO
The Cardio program is virtually identical to the Fat Burn program. The only difference is that your
target heart rate is calculated at 80% of your theoretical maximum to accentuate cardiovascular
improvement by placing a heavier work load on the heart muscle. If you wish to vary the focus of
your exercise activities, once the warm-up is complete, you may switch back and forth between the
Fat Burn and Cardio programs at any time during a workout simply by pressing the ENTER key,
creating the ultimate interval training program!
Remember, you may change your target heart rate at any time after the warm-up period by
simply keying in a new target heart rate or pressing the keys or toggling fat burn and
cardio target heart rates using the ENTER key.
The Life Fitness Heart Rate Zone Training programs begin with a three minute warm-up period
designed to safely get you closer to your target heart rate from a resting start. It should take two to
three minutes for your heart rate to reach your target.
NOTE: If your heart rate is above the chosen target during the warm-up period, the warm-up
period will immediately end and the Lifecycle exercise bike will begin automatically varying
its resistance to maintain your target heart rate.
†Defined by the American College of Sports Medicine’s “Guidelines for Exercise Testing and Prescription” as 220 minus your age.
Fat Burn and Cardio Programs