Life Fitness Lifecycle Aerobic Trainer 6000 User manual

Model 6000 lifecycle@ Aerobic Trainer
--OPERATIONMANUAL:-
How To Get The Mos~
Out Of Your lifecycle Workout
-I I
I
II
I

INTRODUCTION
How To Get the Most
Out of Your Lifecycle@ Workout
THE
iILiFECYCLE@
IOPERATION
,MANUAL
Congratulations...and welcome to the world of Life Fitness. Inc. ard :.~~
Lifecycle~ aerobic trainer.
Your new Lifecycle~ is the culmination of over 17 years of
technological innovation. Today. it is recognized as the world's
most popular and most advanced computerized stationary
bicycle.
The Lifecycle~ offers a host of exclusive features designed to
help you achieve your fitness goals more quickfy and enjoyably.
Its patented Hill-profile. instant visual feedback and fitness scoring computation
provide the exceptional motivation that will help you stay with your conditioning
program.
Who rides the Lifecycle@? People who value time and who need to make every
minute count. Olympic athletes. movie stars. busy executives. top govemment
administrators, sports celebrities and housewives all make the Lifecycle@ their
exercise choice. Whether at a fitness facility, at home or at the office. riding a
Lifecycle~ is an excellent way to lose weight and improve your cardiorespiratory
condition. And it's fun! More health clubs use Lifecycle@for cycling than any
other computerized stationary bike.
1
Why ride a Lifecycle@? Lifecycle@ aerobic training is more than just a motivating
experience. Regular aerobic exercise, such as on a Lifecycle~, improves energy
and endurance, reduces body fat, lowers your probability of heart disease, and
tends to prolong life.* Consistent workouts can also diffuse the effects of
everyday stress. Competitive athletes train aerobically to increase their heart
strength, lung capacity and muscular endurance.
Read this Manual Now. Before beginning your Lifecyclei!) Personal Exercise
Plan (PEP), it is essential that you read this entire manual. It explains how to
operate your Lifecycle@,and helps you design an aerobic workout tailored to
your personal fitness needs.
Ifyou have further questions regarding the operation of your Lifecycle@. please
call PRODUCT SUPPORT at [phone] tollfree, or [phone].
'Paffenbarger. R.S. Jr.. Hyde, R.T.. Wing. A.L, el al: Physical Activity, AlI~use ',1.0'-:2.'":, a--=
Longevity of College Alumni. N Engl J Med 1986:314(March 6):605-613.
3

oC~~
A~~ Company
We bring frtness to life.~
Sales, Product Information
and Customer Service:
Ufe Frtness,lnc.
Customer Service
9601 Jeronimo Road
Irvine, Califomia 92718
(BOO)543-2925 Toll Free
[phone]
Telex: 4722127 UFE UI
Fax: [phone]
Assistance on Installation, Operation,
Warranty, Parts and Repairs:
Ufe Fitness Inc.
Product Support
10601 West Belmont Avenue
Franklin Park,lIIinois 60131
(BOO)351-3737 Toll Free
[phone]
Telex: 721596
Fax: [phone]
Europe:
Ufe Fitness Europe GmbH
Siemensstrasse 3
8044 Unterschleisshem
Munich, West Germany
Telefon: [phone]
Telex: 5215918 LSG
C 1989 Ufe FItness, Inc., a subsidiary of Baily. Manufacturing Corporation. The Ufecyc1e.
trademark is registered in the U.S. Patent and Trademark Office, Certificate No. 1,400,502 issued
July 8. 1986. Any use of this trademark, without the express written consent of Ufe FItness, Inc. is
forbidden. U.S. Patent No's. 3,767,195 and 4,358,105. (2/89) T177
4

oCffk~
Arz:>~ Company
We bring frtness to life.~
Sales, Product Information
and Customer Service:
Life FItneSS, Inc.
Customer Service
9601 Jeronimo Road
Irvine. California 92718
[phone] Toll Free
[phone]
Telex: 4722127 UFE UI
Fax: [phone]
Assistance on Installation, Operation,
Warranty, Parts and Repairs:
Life Frtness Inc.
Product Support
10601 West Belmont Avenue
Franklin Park, Illinois 60131
[phone] Toll Free
[phone]
Telex: 721596
Fax: [phone]
Europe:
Life Frtness Europe GmbH
Siemensstrasse 3
8044 Unterschleisshem
Munich, West Germany
Telefon: [phone]
Telex: 5215918 LSG
C 1989 Ufe Fitness, Inc., a subsidiary of Bally. Manufacturing Corporation. The Ufecyc1e.
trademark is registered in the U.S. Patent and Trademark Office, Certificate No. 1,400,502 issued
July 8, 1986. Any use of this trademark, without the express written consent of Ufe Fitness, Inc. is
forbidden. U.S. Patent No's. 3,767,195 and 4,358,105. (2189) 7777
4

The Lifecycle~ Mcx:lel6000 aerobic trainer is lightweight,
easy to move from room-to-room and features the same
motivating Hill Profile program that has attracted thousands
of loyal users in health clubs around the world.
5

TABLE OF CONTENTS
How to Use the Display Console 8
Howto Develop Your Personal Exercise Plan 11
Start with a Medical Exam 11
Planning YourAerobicWorkout 11
Your Goals ..'"'''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''' 11
FIT Guidelines "'''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''' 12
FREQUENCY '"'''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''' 12
INTENSITY """""'"'''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''' 12
TIME '"'''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''' 12
How to Exercise Effectively 14.
Calculating Your Training Heart Rate Range (THRR)'"'''''''''''''''''''''' 14
Checking Your Pulse 15
Warming Up and Cooling Down 16
Proper Stretching Techniques 16
Stretching Exercises '''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''' 17
Tips for Good Stretching Results 19
Do'sand Don't's forMinimizingSoreness and MuscularStress '''''' 20
How to Choose An Aerobic Training Method 21
Interval Training 21
Steady-Pace Training 22
How to Choose a Lifecycle@ Computerized Program 23
The Hill Profile Program '"'''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''' 23
The Random Program 25
The Manual ..Program 25
How to Choose the Correct Workout Intensity 26
How to Operate the Hill Profile Program 28
How to Make Changes During Your Ride 32
How to Operate the Random and Manual Programs 33
Howto Operate FITTeST 34
HowFITTESTWorks ,34
FIT TEST Tips """""'''''''''''''' 35
Your Resting Rate is Important 35
How to Stay Motivated ("Stayi~ With If') '''''''''''''''''''''''''''''''''''''''''''''' 37
How to Care for Your Ufecycle 39
How to Replace the Battery 40
How to Solve Operating Problems 41
Howto Adjust Footstraps 43
FIGURES
Figure 1: Display Console 8
Figure 2: Keyboard ""'"'''''''' 9
Figure 3: Training Heart Rate Range (THRR) chart 15
Figure 4: Hill Profile """'" 24
Figure 5: Relative Program Intensities 27
Figure 6: Correct Seat Height Adjustment "'"'''''''''''''''''''''''''''''''''''''''''''' 29
Figure 7: Data Entry Display: ""'''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''' 30
Figure 8: Selecting RANDOM or MANUAL Program 33
Figure 9; FIT TEST Scoring Table 36
Figure 10: Replacing the Battery 40
Figure 11: Oiling Seat Springs 42
Figure 12: Adjusting the Footstraps 43
6

-
TABLES
Table 1: Training Heart Rate Range (THRR) for Fat Loss and
Cardiorespiratory Improvement """""'"'''' ..., 44
Table 2: Weight Conversion Chart 46
UFECYCLE@ TRAINING LOG
"""""' , 47
(with blank pages for your use)
U.S. Patent no.'s 3,767,195 and 4,358,105
7

HOW TO USE THE DISPLAY CONSOLE
The Lifecycle~ aerobic trainer's computerized display console allows you to
watch your progress as you ride.
The on-board computer lets you tailor your workout to your individual fitness
capabilities and provides a unique means of measuring your fitness improvement
from one workout to the next. You'll want to challenge yourself by gradually
increasing exercise intensity and exercise time as your endurance improves.
The display is simple to program and easy to use. It shows only data essential to
using the bike effectively.
Figure 1: Display Console D
F
c
B
A. HILL PROFILE GRAPHIC DIAGRAM: This graphic diagram visualizes the hills
and valleys encountered when you select the Hill Profile program -a patented,
scientifically developed interval training system -unique to the Lifecycle@ aerobic
trainer. You have a choice of 9 timed programs ranging from 1 through 24
minutes, and can ride the Hill Profile, Random and Manual programs at 12
different levels of intensity (difficulty). The Hill Profile graphic diagram is not
applicable to either the Random or Manual programs.
B. LED MATRIX WINDOW: This matrix of LED '1ights" shows your present
position (yellow column) and the upcoming terrain (red columns). As you pedal,
the lights move across the screen from right to left. The higher the yellow column
of lights, the harder you will be pedaling.
The Lifecycle~ is automatically programmed to put you in the Hill Profile mode.
With the Hill Profile, you will encounter the terrain visualized in diagram "A"on
page 8. Ifyou choose to ride the Random program, you will encounter a series of
random hills and valleys -with over one million variations, so you'll never make
8
E
G

the same ride twice. Ifyou choose the Manual program, you will ride at a
steady-pace, that is, hills and valleys will not a~pear in the LED matrix window.
C. PEDAL RPM WINDOW: Your pedaling speed, measured in revolutions per
minute (RPM). is displayed here. A small red light in the narrow vertical window
to the left of the PEDAL RPM window instructs you to maintain either 80 APM or
100 RPM. The light flashes when you are pedaling faster or slower than the
recommended speed.
D. ELAPSED TIME WINDOW: The elapsed time indicates how long you have
been pedaling. The elapsed time window also functions as a STOP WATCH when
checking pulse. It is activated when either the "RESET" or "FITTEST" key is
pressed. (See specific instructions to reset the exercise program or to use the FIT
TEST feature described on page 34.)
E. DATA ENTRY WINDOW: This window displays the data of multiple functions.
First it displays the riding time you entered. Next it displays the level of difficulty
you entered (1 through 12), which remains visible during your entire ride, except
when you activate the AT TEST feature (see page 34 for a complete description
of FIT TEST)
Figure 2: Keyboard
fRAN-lrmlrMANl
DOM ITEST I IUAL I
[I][gJ~
@][§][§]
[I]rnJ~
[QJ
8
F. CALORIES/HOUR WINDOW: This shows the
estimated number of calories per hour that you are
burning by working at the selected level of difficulty.
G. KEYBOARD: The keyboard is used to enter
information. You can select a program duration of
1.2,3,4,5,6.12.18 or 24 minutes for the Hill Profile
program. (You cannot enter an exercise time for
the Random or Manual programs; which allow
indefinite. open-ended rides.) The keyboard is also
used to select a level of difficulty from 1 to 12 or
enter FIT TEST information (heart rate. age and
weight).
"START" KEY: This key is used to activate the
display console. press it only after you are
pedaling briskly at approximately 80 RPM. With
experience you'll get a "feel" for this speed.
NUMERIC KEYS: Use these keys to enter your riding time, level of difficulty and
FIT TEST data.
"ENTER" KEY: This key enters the riding time of your Hill Profile program into the
Lifecycle@>on-board computer. It is also used to separate each component of the
FIT TEST scoring feature. You do not have to press the "ENTER" key after
selecting a level of difficulty.
"RESET" KEY: Use this key to put your exercise program on hold or to re-start a
program. To put your exercise program on hold, press the key once and keep on
pedaling. (Ifyou stop pedaling, all power is lost and the display goes blank.)
Pedal resistance is at a minimum while the program is on hold. You can use this
"rest" feature ifyou begin to feel tired to the point of discomfort.
9

When the "RESET" key is pressed once, the bike's stop watch feature is activated
and the time Is displayed In the ELAPSED TIME WINDOW. Use this stop watch to
time your rest period or to time the pulse check procedure. To resume your
exercise program, simply press the "ENTER" key.
To cancel the current exercise program, press "RESET" twice. (The current
exercise program is also cancelled when you stop pedaling.)
"FIT TEST" KEY: This key is used to calculate your relative level of
cardiorespiratory fitness. See page 34 for complete instructions before attempting
to operate this unique feature.
"RANDOM" KEY: Use it when you want to bypass the standard Hill Profile
program and access the computer's Random program which offers over one
million different combinations. The Random program is fun and challenging
because you never know what is coming up next! You can ride the Random
program indefinitely at a level of difficulty ranging from 1 to 12. Change the level
of difficulty at any time during a ride by simply entering another number.
"MANUAl" KEY: This key is used when you want to bypass the standard Hill
Profile program and exercise at a constant level of pedal resistance. It runs the
Manual program Indefinitely at a level of difficulty ranging form 1 to 12. Pedal
resistance is equal in Intensity to the highest hill encountered on the standard Hill
Profile program at the same intensity level. For this reason, the Manual program
provides a much more difficult workout than the HDI Profile program.
NOTE: See the section "How to Operate The Hill Profile Program" on page 28
for step-by-step display console programming instructions.
10