Life Fitness 9500 Series User manual

1
M051-00K20-A097
3/98
Corporate Headquarters
10601 West Belmont Avenue
Franklin Park, Illinois 60131
U.S.A.
847.288.3300 • FAX: [phone]
800.735.3867 (Toll-free within the U.S. and Canada)
Life Fitness Asia Pacific Ltd
12th Floor, Tower 1
The Gateway
25 Canton Road
Tsimshatsui, Kowloon
HONG KONG
Telephone: [phone]
FAX: [phone]
Life Fitness Atlantic BV
Atlantic Headquarters
Columbusstraat 25
3165 AC Rotterdam
NETHERLANDS
Telephone: [phone]
FAX: [phone]
Life Fitness Austria
Vertriebs GmbH
Hintschiggasse 1
1100 Vienna
AUSTRIA
Telephone: [phone]
FAX: [phone]
Life Fitness Benelux NV
Lambrechtshoekenlaan 309-311
B-2170 Antwerpen-Merksem
BELGIUM
Telephone: [phone]
FAX: [phone]
Life Fitness Europe GmbH
Siemensstrasse 3
85716 Unterschleissheim
GERMANY
Telephone: [phone]
FAX: [phone]
Life Fitness Italia S.R.L.
Via Elvas 92
39042 Bressanone (BZ)
ITALY
Telephone: 39.472.835 470
FAX: 39.472.833 150
Life Fitness Latin America
10601 West Belmont Avenue
Franklin Park, Illinois 60131
U.S.A.
Telephone: [phone]
FAX: [phone]
Life Fitness UK Ltd
Queen Adelaide
Ely, Cambs CB7 4UB
UNITED KINGDOM
Telephone: [phone]
FAX: [phone]
International Offices
TM

2
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 and, if not installed
and used in accordance with the instructions, 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.
lPlug the equipment into two electrical outlets
located on separate circuits.
lConsult an exercise equipment dealer or an
experienced radio / TV technician for help.
Class S (Studio): Professional and/or commercial use.
Before using this product, it is essential that you read this ENTIRE
operation manual and ALL installation instructions.
It will help you set up the Cross-Trainer quickly and instruct your
members on how to use it correctly and safely.
Any service, other than cleaning or user maintenance, must be
performed by an authorized service representative. There are no
user serviceable parts.
You are cautioned that any changes or modifications to this
equipment could void your product warranty!

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© 1998 Life Fitness, a division of Brunswick Corporation. All rights reserved. Life Ftness, Lifecycle and Lifepulse 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.
Section Description Page
Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
1. Getting Started . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6
1.1 Important Safety Instructions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6
1.2 Set-up7
Electrical Requirements
Grounding Instructions
How To Stabilize the Life Fitness Cross-Trainer
1.3 Optional Settings for the Life Fitness Cross-Trainer . . . . . . . . . . . . . . . .9
2. The Display Console . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12
2.1 Display Console Overview . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12
2.2 Display Console Descriptions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .13
Message Center
Data Entry Zone
Program Profile Window
Stop Button
3. Heart Rate Zone Training™ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15
3.1 Why Heart Rate Zone Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15
3.2 Heart Rate Monitoring . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16
The Lifepulse Heart Rate Sensors
The Optional Heart Rate Chest Strap
4. The Programs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17
4.1 Program Overviews . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17
The Programs - Step By Step
4.2 Program Descriptions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19
Quick Start
To Begin Any Life Fitness Cross-Trainer Workout
Fat Burn
Cardio
Manual
Random
Hill
Cross-Train Aerobics
Cross-Train Reverse
5. Service And Technical Data . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .25
5.1 Preventive Maintenance Tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .25
5.2 How to Solve Basic Operating Problems . . . . . . . . . . . . . . . . . . . . . . . .26
5.3 How to Obtain Product Service . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .27
5.4 Life Fitness 9500HR — Total Body System Specifications . . . . . . . . . . .28
5.5 Life Fitness 9500 — Lower Body System Specifications . . . . . . . . . . . . .29
TABLE OF CONTENTS
TABLE OF CONTENTS

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This Operation Manual describes the functions of the following products:
Life Fitness Cross-Trainers
9500 — Lower Body System
9500HR — Total Body System
See “Specifications” page in this manual for product specific features.

5
Dear Valued Customer,
Congratulations. . . and thank you for purchasing the Life
Fitness Cross-Trainer, the most versatile and effective piece
of cardiovascular equipment ever developed. It is the
culmination of over 20 years of research, innovation and
engineering designed to deliver an efficient product with the
reliability for which Life Fitness is known.
The Life Fitness Cross-Trainer delivers a total body workout
better than any fitness equipment available! It works more
muscles in less time, for efficient fat burning. Plus, it is
ergonomically designed for comfort, with virtually zero impact to
ankles, knees, hips and lower back.
Like other Life Fitness products, our Cross-Trainer helps make
exercise motivating and efficient. The user-friendly console
displays a host of visual feedback, with easy-to-follow prompts
and instructions.
The Cross-Trainer’s smooth, fluid movement makes it perfect for all types of users and
fitness levels. Plus, the exclusive Heart Rate Zone Training program helps take all the
guesswork out of exercise. The patented, state-of-the-art Lifepulse®digital heart rate
sensors and telemetry heart rate monitoring make the Cardio and Fat Burn programs the
most effective workouts offered on any aerobic trainer.
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’s the reason we were the first domestic fitness manufacturer with ISO 9001
Certification, the international symbol for quality workmanship.
If you have questions regarding the operation of your Life Fitness Cross-Trainer, please
call Life Fitness Customer Support Services at the number listed in Section 5.
Sincerely,
Augie Nieto
President, Life Fitness
Augie Nieto
President, Life Fitness
INTRODUCTION
INTRODUCTION

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1.1 Important Safety Instructions
Before using this product, it is essential that you read this ENTIRE operation manual and ALL installation
instructions. The Cross-Trainer is intended for use solely in the manner described in this manual.
To disconnect the Life Fitness Cross-Trainer, turn off the power switch, then remove the plug from the outlet.
Close supervision is necessary when used by or near children, invalids or disabled persons.
Connect this unit to a properly grounded outlet only. (See Grounding Instructions)
Always follow the console instructions for proper operations.
Never operate a Life Fitness Cross-Trainer if it has a damaged power cord or electrical plug, or if it
has been dropped, damaged, or even partially immersed in water. Contact Life Fitness Customer
Support Services for assistance.
Keep the power cord away from heated surfaces. Do not pull the Life Fitness Cross-Trainer by the
power cord or use the cord as a handle.
Never insert objects into any opening in your Life Fitness Cross-Trainer. If an object should drop
inside, turn off the power and 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 or holder. Containers
with lids are recommended.
Do not use the Life Fitness Cross-Trainer outdoors, near swimming pools or in areas of high humidity.
Do not use the Life Fitness Cross-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 Cross-Trainer pedals and moving arms.
Keep the area around your Life Fitness Cross-Trainer clear of any obstructions, including walls
and furniture.
Always be careful and exercise caution when mounting or dismounting your Life Fitness Cross-Trainer.
Use the handlebars 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 Life Fitness Cross-Trainer on its side during operation.
SAVE THESE INSTRUCTIONS FOR FUTURE REFERENCE
To reduce the risk of electrical shock, always unplug the Life Fitness
Cross-Trainer before cleaning or attempting any maintenance activity.
To reduce the risk of burns, fire, electric shock or injury, it is imperative to
connect each Cross-Trainer unit to a properly grounded electrical outlet.
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
breath, stop immediately.
GETTING STARTED
1
1GETTING STARTED

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1.2 Setup
The Life Fitness Cross-Trainer must be properly grounded. Proper grounding provides a path
of least resistance for the electric current, which reduces the risk of shock to anyone touching
or using the equipment should it malfunction. Each unit is equipped with an electrical cord,
which includes an equipment grounding conductor and a grounding plug. The plug must be
inserted into an outlet that has been properly installed and grounded in accordance with all
local codes and ordinances.
Grounding Instructions
Electrical Requirements
The Life Fitness Cross-Trainer is
intended for use on a normal 120-
volt electrical circuit in the U.S. and
Canada. Consult the chart for
electrical requirements outside the
U.S. and Canada.
The Cross-Trainer may be daisy-
chained with up to ten units from
one, 15 AMP, dedicated line.
A risk of electrical shock may result from improper connection of the
equipment-grounding conductor. Check with a qualified electrician if you
are in doubt as to proper grounding technique. DO NOT modify the plug
provided with the product. If it will not fit an electrical outlet, have a
proper outlet installed by a qualified electrician.
United Kingdom 220 50 0.5
Fed’l Rep of Germany, The Netherlands,
Italy, Chile, Belgium , Korea,Argentina 220 50 0.5
France 220 50 0.5
Latin America 110/220 60 1 / 0.5
Spain 220 50 0.5
Japan 100/200 50/60 1 / 0.5
Australia 240/250 50 0.5
U.S., Canada 120 60 1
LOCATION VOLTAGE Hz AMPs

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Your Life Fitness Cross-Trainer may need to be stabilized depending on the surface on
which it is placed.
After you place the Cross-Trainer where it will be used, check the stability by attempting to
rock it back and forth. If it rocks, it is not level. To stabilize it, adjust either stabilizing foot
located under the rear of the unit by turning the stabilizing foot clockwise or counter-
clockwise as necessary until the rocking motion is eliminated.
How to Stabilize the Life Fitness Cross-Trainer
Only one stabilizing foot needs to be turned.
NOTE: DO NOT place the Cross-Trainer closer than eight (8) inches (20 centimeters)
from any other electrical device and any other electronic trainers and 30
inches (76 centimeters) from television sets.

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1.3 Optional Settings for the Life Fitness Cross-Trainer
lMaximum Program Duration
The Maximum Program Duration option allows the maximum program time to be changed
from the default maximum time limit of 60 minutes to a value between 10 and 99 minutes.
Altering the maximum program time will affect the time limit of all programs. To change the
Life Fitness Cross-Trainer maximum program time, proceed as follows:
1. Press and hold the 5key on the numeric keypad.
2. Press the CLEAR / PAUSE key twice.
3. All LEDs and 14-segment displays will be illuminated. This is called diagnostic
state 1. There are 12 distinct diagnostic states and the maximum program time
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.
4. When you reach Diagnostic State 5, the current DURATION setting will be
displayed. The default maximum program time is 60 minutes.
5. Use the key to decrease the DURATION or the key to increase
the DURATION.
6. To exit the diagnostic states, press the CLEAR / PAUSE key repeatedly until the
“Press Start to Begin” message appears on the display message center.
lEnglish / Metric Conversion
The factory default setting for the display console measurements is set based upon the
language used for the display console overlay. If you believe the setting is incorrect or if you
wish to change the ENGLISH / METRIC setting you will need to complete the following.
When you reach Diagnostic State 7 (see above), the Data Entry window will display
ENGLISH UNITS to designate English units.
To change the default to metric measurement, press the 5key and the system will toggle
from English to metric units and display METRIC UNITS.
You may also use the key to enable METRIC UNITS and the key to enable
ENGLISH UNITS.

10
lMETS option enable/disable
The factory default is set with METS unit display disabled. When you reach Diagnostic State 10
(follow the instruction for Maximum Program Duration Time to enter the diagnostic states), the
Message Center will display "METS OFF". To change the default to ON, press the 5key and the
system will toggle between OFF and ON.
You may also use the key to disable the METS OPTION and the key to enable
the METS OPTION.
The ENTER key LED will indicate when the value is set at the default — METS OFF.
Note: When the METS unit display is enabled (METS ON) the far right window of the
message center will show the current resistance level in METS in addition to Watts and
Calories/Hour.
Pressing the CLEAR / PAUSE key repeatedly will exit you out of the diagnostic states.
Pressing the ENTER key will advance you to Diagnostic State 11.
lPause Timeout Duration
The Pause Timeout Duration is the amount of time the Cross-Trainer will remain paused after
the CLEAR / PAUSE key has been pressed. The factory default is set for the Pause Timeout
Duration is one minute. You can set this duration to a minimum of one minute or up to a
maximum of 99 minutes.
To do this enter the Diagnostics State 11 (follow the instruction for Maximum Program Time to
enter the diagnostic states) and press the ENTER key until the Message Center displays "PAUSE
TIMEOUT 1". To change the default setting of "1", press the key or key to decrease
or increase the pause duration.
The ENTER key LED will indicate when the value is set at the default — PAUSE TIME 1.
Pressing the CLEAR / PAUSE key repeatedly will exit you out of the diagnostic states.
Pressing the ENTER key will advance you to Diagnostic State 12.

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lTELEMETRY option enable/disable
This diagnostic state allows you to enable the Polar®compatible heart-rate telemetry
function allowing the Cross-Trainer to receive the heart rate signal from a Polar®compatible
heart rate chest strap.
The factory default setting for this option is enabled. To change this setting enter Diagnostic
State 6 (follow the instruction for Maximum Program Time to enter the diagnostic states).
The Message Center will display "TELEMETRY ON". To change the default to "OFF", press
the 5key and the system will toggle between OFF and ON.
You may also use the key to change the setting to OFF and the key to change
the setting to ON.
The ENTER key LED will indicate when the value is set at the default — TELEMETRY ON.
Pressing the CLEAR / PAUSE key repeatedly will exit you out of the diagnostic states.
Pressing the ENTER key will advance you to Diagnostic State 7.
For more information on the other Diagnostic States please refer to the Life Fitness
Cross-Trainer Service Manual available from Life Fitness Customer Support Services.
(See How to Obtain Product Service for information on how reach Customer Support Services.)

12
A
2.1 Display Console Overview
CB
D
The Life Fitness Cross-Trainer display console is easy to use, and it allows you to
monitor your progress as you work out. 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

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2.2 Display Console Descriptions
Message Center
Data Entry Zone
CLEAR / PAUSE: Press this key once to clear incorrect data before pressing
the ENTER key. Press it once during a program to pause the program.
Pressing it twice in succession during a program ends the workout and shows
you a summary of the workout (total time elapsed, total calories, and distance
traveled). Then, pressing it a third time clears the current program and
prompts you to enter a new program.
MESSAGE CENTER: Provides all the instructions for programming the Life Fitness Cross-
Trainer. In addition, it displays elapsed time, speed (RPM), resistance level or heart rate,
total calories burned, calories burned per hour, distance traveled, Watts and METS
(optional). Total calories burned, calories burned per hour, distance traveled, Watts and
METS (optional) are alternately displayed every 5 seconds. The alternating display can be
locked on any one value by depressing the Display Lock key.
A
B
The Data Entry Zone allows you to enter information required to set up a workout or alter
the current exercise program. This group of buttons or keys consist of the following.
START/ENTER: This key is used to enter the data displayed in the
message center, to begin an exercise program, to restart a program after
pausing or to release the brake after pressing the Stop Button. This key will
also toggle between the Cardio and Fat burn programs.
THE ARROW KEYS: Use these keys to select all of your workout program
parameters, including length of workout, weight, age, target heart rate, and
resistance level. You can also increase or decrease the resistance level (or
change your target heart rate if your are in the Fat Burn or Cardio programs)
at any time by pressing either key.
NUMBER KEYS: Use these keys to enter the weight, age, workout time,
resistance level and Heart Rate data. You may also enter a different
resistance level than the current level, and a different target heart rate for the
Fat Burn and Cardio programs.

14
STOP BUTTON: Pressing this button will immediately apply a brake to assist in stopping the
motion of the Cross-Trainer. The Brake will remain on until the START / ENTER button is
pressed. The Stop button may be used to assist in reversing the direction and/or to
stabilize the pedals during mounting and dismounting the Cross-Trainer.
Program Profile Window: Displays a matrix of lights showing the 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 the 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 (if so equipped). If you are wearing the
optional heart rate chest strap, the Cross-Trainer will continously monitor your heart rate.
Program Profile Window
Stop Button
C
D
DISPLAY LOCK: This button allows you to freeze the message center display
on one set of feedback information — total calories, calories / hour, distance,
Watts, or METS (optional). To unlock the display, simply push the Display Lock
key again.
QUICK START: Lets you get started right away, with minimal console input.
AEROBICS MODE: This button allows you to transform the Hill, Random,
or Manual programs into a Cross-Training workout, prompting you to try
pushing, pulling, total body, lower body, speed changes and
forward/reverse motion.
REVERSE MODE: This button allows you to transform the Hill, Random, or
Manual programs into a Cross-Training workout, prompting you to work out
forward and backward to exercise different muscle groups.

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3.1 Why Heart Rate Zone Training?
Research shows that exercising within a specific heart rate is the optimal way to monitor
your 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 you should maintain your heart rate to achieve maximum exercise results
according to your goals. In short, Zone Training all but eliminates under-training and over-
training by allowing you to target your heart rate to individual fitness objectives.
For instance, if the primary goal is to burn fat, you should exercise at a level between 60% and
75% of your theoretical maximum heart rate
†
. If you wish to improve your cardiovascular
condition, you should work out at 75% to 85% of your theoretical maximum heart rate.
The Life Fitness Cross-Trainer offers two, exclusive programs designed to take full
advantage of the benefits of Heart Rate Zone Training: Fat Burn and Cardio. You can vary
the focus of the exercise activities by switching between the Fat Burn and Cardio programs
at any time during a workout or entering a new target heart rate with the keypad.
Both the Fat Burn and Cardio programs measure your heart rate. As you exercise, grasp
the Lifepulse sensors (if so equipped) when prompted with the or simply wear an optional
telemetry heart rate chest strap and your heart rate will be transmitted to the on-board
computer continuously. 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.
3HEART RATE ZONE TRAININGTM EXERCISE
HEART RATE ZONE TRAININGTM EXERCISE
3

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3.2 Heart Rate Monitoring
The Optional Heart Rate Chest Strap allows the on-board telemetry heart rate feature of
the Cross-Trainer to continuously monitor your heart rate and in many programs adjusts
aspects of the workout such as resistance levels.
Wet the transmitter electrodes (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, however,
function properly through wet,
lightweight clothing.
The key to proper operation is for the
electrodes to remain wet to 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 patented Lifepulse digital heart rate sensors are the
built-in heart rate monitoring system on the Life Fitness
9500HR Cross-Trainer.
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
The Lifepulse®Digital Heart Rate Sensors

17
4.1 Program Overviews
Selecting a workout program on the Life Fitness Cross-Trainer is easy. There are Seven
computerized aerobic workouts, including the new Cross-Train Aerobics and Cross-Train
Reverse programs, preprogrammed on the Life Fitness Cross-Trainer.
CROSS-TRAIN REVERSE is a workout utilizing both forward and backward motion
thereby cross-training different muscle groups.
CROSS-TRAIN AEROBICS is a versatile workout which acts likes a personal trainer
prompting you to try pushing, pulling, total body, lower body, speed changes and
forward/reverse motion for maximum cross-training benefits.
CARDIO is a higher intensity workout emphasizing cardiovascular benefits and maximum
fat burning for more fit users. The Cardio program will automatically change the effort level
to maintain your heart rate at 80% of your theoretical maximum.
FAT BURN is a workout offering a low intensity way to burn fat. The Fat Burn program
will automatically change the resistance level to maintain your heart rate at 65% of
theoretical maximum.
HILL is an interval training workout consisting of a combination of hills and valleys
proven to provide effective, time-efficient cardiovascular results.
RANDOM is an interval training workout of varying resistances levels which occur
randomly with each exercise session.
MANUAL is a constant effort workout in which the user can change resistance level
or speed at any time.
QUICK START, the fastest way to begin exercising, allows you to start a Manual
program with the push of a button.
4THE PROGRAMS
THE PROGRAMS
4

18
The Programs
Step by Step

19
4.2 Program Descriptions
To Begin a Life Fitness Cross-Trainer Workout
Use the following steps to begin any of the Cross-Trainer programs.
lPress the START / ENTER key
lEnter your weight and press ENTER
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)
lEnter additional program specific information (see individual program descriptions)
lBegin your workout!
QUICK START
lPress the Quick Start Button
lEnter your weight or press Quick Start again to enter the default weight of 150 lbs (68 Kg).
lEnter a number between 1 and 20 on the keypad or press the arrow keys to choose
the starting level of resistance for the workout
The Quick Start feature allows you to quickly get into a workout with a minimum of
keystrokes. It starts the Manual program with the maximum allowable workout duration.
REMEMBER: YOU CAN CHANGE RESISTANCE LEVELS AT ANY TIME DURING
YOUR WORKOUT BY SIMPLY USING THE ARROWS KEYS OR KEYING
IN A NEW LEVEL ON THE KEYPAD!*
*Except in the Fat Burn and Cardio programs, in which you may change your target heart rate and the
system will monitor your heart rate and adjust the resistance level for you.

20
Fat Burn and Cardio Programs
lBegin a Cross-Trainer workout (see beginning of this section).
lThe message center will prompt you to enter a workout duration of 1 to 60 minutes (or the
maximum time pre-programmed on the unit). Key in the duration you want the workout to
last and press ENTER.
lEnter 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
number keypad and press ENTER. Begin your workout!
The Fat Burn and Cardio heart rate management programs work by adjusting the resistance
of the Life Fitness Cross-Trainer in response to your heart rate. These two programs use the
technology of the Lifepulse digital sensors (or the optional Heart Rate Chest Strap) 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 under- and over-training.
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 (if so equipped). If you are wearing the
optional Heart Rate Chest Strap, the on-board computer will continously monitor your heart
rate. If you do not grasp the sensors in the allotted time, the message "Grasp the Sensors
now" will appear in the Message Center. If a heart rate is not detected after 3 minutes, the
display console will beep 3 times and the unit will automatically switch to a Manual program.
FAT BURN
On the Life Fitness Cross-Trainer, 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.
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 heart rate 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 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 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.
† Defined by the American College of Sports Medicine's Guidelines for Exercise Testing and Prescription" as 220 minus your age.