Life Fitness Lifecycle 3500 Series User manual

1
TM
M051-00K20-B032
2/99
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)
International Offices
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]

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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 you 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!
This Operation Manual describes the functions of the following products:
Life Fitness Treadmill models:
3500
4000
See “Specifications” page in this manual for product specific features.
MISE EN GARDE : TOUTE MODIFICATION, TOUT
CHANGEMENT APPORTÉS À L’APPAREIL PEUVENT ANNULER
LA GARANTIE.

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TABLE OF CONTENTS
TABLE OF CONTENTS
©1999 Life Fitness, a division of Brunswick Corp. All rights reserved. Life Fitness, Lifecycle and Flexdeck are registered
trademarks and Heart Rate Zone Training, Lifespring, Lifepulse and RELY ON IT are trademarks of Brunswick Corp. Polar
is a registered trademark of Polar.
Section Description Page
1. Getting Started . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
1.1 Important Safety Instructions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
1.2 Set-up . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6
Electrical Requirements
Grounding Instructions
1.3 How to Stabilize the Life Fitness Treadmill . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8
2. The Display Console . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10
2.1 Display Console Overview . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10
2.2 Display Console Descriptions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11
Message Center
Program Profile Window
Stop Key
3. Heart Rate Zone Training™ Exercise . . . . . . . . . . . . . . . . . . . . . . . . .13
3.1 Why Heart Rate Zone Training Exercise? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .13
3.2 How To Take Your Pulse . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .13
4. The Programs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14
4.1 Program Overviews . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14
The Programs - Step By Step
4.2 Program Descriptions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16
To Begin Any Life Fitness Treadmill Workout
QuickStart
Manual
Random
Hill
Fit Test
5. Service And Technical Data . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .24
5.1 Preventive Maintenance Tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .24
5.2 How to Adjust and Tension the Striding Belt . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .25
5.3 How to Obtain Product Service . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .27
5.4 Specifications . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .28

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1.1 Important Safety Instructions
Always clip the “SAFETY KEY CORD” to your waistband when working out. This will immediately shut
off the treadmill in case of an emergency.
Never walk or jog backwards on the Life Fitness treadmill.
Before using this product, it is essential that you read this ENTIRE operation manual and ALL installation
instructions. The treadmill is intended for use solely in the manner described in this manual.
To disconnect the Life Fitness treadmill, 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 treadmill 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 treadmill by the power
cord or use the cord as a handle.
Never insert objects into any opening in your Life Fitness treadmill. 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 treadmill outdoors, near swimming pools or in areas of high humidity.
Do not use the Life Fitness treadmill 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 Life Fitness treadmill’s running surface and
belt rollers.
Keep the area around your Life Fitness treadmill clear of any obstructions, including walls and furniture.
Always be careful and exercise caution when mounting or dismounting your Life Fitness treadmill.
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 Life Fitness treadmill in your bare feet.
Do not tip the Life Fitness treadmill on its side during operation.
SAVE THESE INSTRUCTIONS FOR FUTURE REFERENCE
To reduce the risk of electrical shock, always unplug the Life Fitness treadmill
before cleaning or attempting any maintenance activity.
To reduce the risk of burns, fire, electric shock or injury, it is imperative to
connect each treadmill 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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INSTALLATION ET REGLAGES
PREALABLES
1
1INSTALLATION ET REGLAGES
PREALABLES
1.1 Consignes de sécurité importantes
Pour éviter tout risque d'électrocution, veillez toujours à débrancher le tapis de
course Life Fitness avant toute opération de nettoyage ou de maintenance.
Pour limiter les risques de brûlure, d'incendie, d'électrocution ou de dommage
corporel, il est impératif de raccorder chaque tapis de course à une prise de terre.
Avant d'entreprendre un programme d'exercices, Life Fitness vous recommande VIVEMENT de
consulter votre médecin en vue d'un examen médical complet, en particulier si vous avez des
antécédents d'hypertension ou de maladie cardiaque dans votre famille, si vous avez plus de 45
ans, si vous fumez, si vous avez du cholestérol, si vous êtes obèse ou si vous n'avez plus fait
d'exercices physiques réguliers au cours de l'année écoulée.
Si, durant l'exercice, vous vous sentez faible, vous avez des vertiges, vous avez mal
quelque part ou vous respirez avec difficulté, arrêtez-vous immédiatement.
Au cours de l’entraînement, attachez TOUJOURS la CORDE DE LA CLÉ DE SÉCURITÉ à votre taille. En cas
d’urgence, la clé sort de l’appareil, ce qui met immédiatement l’exerciseur hors fonction.
Observez les directives relatives à la console afin d’assurer un bon fonctionnement.
N’utilisez jamais l’exerciseur de marche Life Fitness si le cordon d’alimentation ou la fiche est endommagé, si
l’appareil est tombé, endommagé ou s’il a été immergé dans l’eau (même partiellement). Prenez contact avec
le service aux clients de Life Fitness.
Tenez le cordon d’alimentation à l’écart des surfaces chaudes.
Ne tirez pas l’appareil par le cordon d’alimentation; n’utilisez pas lecordon comme poignée.
N’utilisez pas l’appareil d’exercice Life Fitness si les ouvertures d’aération du carter de moteur sont bloquées.
Enlevez les cheveux, la peluche ou les autres matière qui pourraient obstruer les ouvertures.
N’introduisez jamais d’objets dans les ouvertures de l’exerciseur de marche Life Fitness. Si un objet tombait
dans une des ouvertures, débranchez l’appareil et retirez soigneusement l’objet. Si vous ne pouvez retirer
l’objet, prenez contact avec le service après-vente de Life Fitness.
Ne placez jamais de liquide sur l’unité, sauf sur le plateau d’accessoires. Il est recommandé de placer un
couvercle sur les récipients.
N’utilisez pas l’appareil Life Fitness à l’extérieur.
Évitez d’utiliser l’exerciseur de marche Life Fitness dans des lieux où on emploie des produits aérosol, dans
ceux où on donne de l’oxygène. De telles substances pourraient augmenter les dangers de combustion et
d’explosion.
Tenez tous les vêtements, les lacets et les serviettes à l’écart des rouleaux de la courroie et de la surface de
marche de l’exerciseur Life Fitness .
Placez l’exerciseur Life Fitness à six pieds de toute obstruction, y compris les murs et les meubles.
Ne montez ni ne descendez de l’exerciseur de marche Life Fitness lorsque la courroie est en mouvement.
Utilisez les appui-mains pour une plus grande stabilité.
Portez des chaussures avec des semelles en caoutchouc ou des semelles qui ont une forte traction. Ne portez
pas de chaussures avec des talons, des semelles en cuir, des crampons ou des pointes. Assurez-vous
qu’aucune roche n’est coincée dans la semelle. N’utilisez pas l’exerciseur à pieds nus.
Ne marchez/joggez JAMAIS à reculons sur l’exerciseur.
Ne mettez pas la main à l’intérieur, dessous l’unité et n’inclinez pas l’unité sur le côté lorsqu’il fonctionne.
Les personnes handicapées ou invalides et les enfants doivent être surveillés de près lorsqu’ils utilisent
l’appareil ou si celui-ci est situé à promixité.
CONSERVEZ CES INSTRUCTIONS AFIN DE POUVOIR VOUS Y REFERER ULTERIEUREMENT.

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The Life Fitness treadmill must be properly grounded. If the unit malfunctions, 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. 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.
A temporary adapter may be used to connect this plug
to a two-pole receptacle in the U.S. or Canada if a
properly grounded outlet is not available.
The temporary adapter should be used only until a
properly grounded outlet can be installed by a qualified electrician (the green "ear" or "lug"
must be connected to a permanent ground, such as a properly grounded box cover, and held
in place securely by a metal screw).
Grounding Instructions
Electrical Requirements
The Life Fitness
treadmill is intended for use on a normal 120-volt electrical circuit
in the U.S. and Canada.
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.
2 pole receptacle with
temporary adapter
3 pole receptacle
properly grounded
NOTE: DO NOT place the treadmill 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.
1.2 Setup

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Spécifications électriques
Aux Etats-Unis et au Canada, le tapis de course Life Fitness est prévu pour être
raccordé à un circuit électrique normal de 120 volts.
Un branchement incorrect du conducteur de terre de l'appareil peut
engendrer des risques d'électrocution. Si vous avez le moindre doute
quant à la qualité du raccordement à la terre, faites contrôler votre
installation par un électricien qualifié. NE modifiez PAS la fiche fournie
avec l'appareil. Si elle ne rentre pas dans la prise de courant, demandez à
un électricien qualifié de vous installer une prise adéquate.
En Amérique du Nord, il est DECONSEILLE d'utiliser un adaptateur
temporaire pour brancher cette fiche à une prise femelle bipolaire. Si vous
ne disposez pas de prise correctement raccordée à la terre, faites appel à un
électricien qualifié afin qu'il en installe une de 20 A. Les modèles de 20 A
doivent être raccordés à une ligne spécialisée.
1.2 Installation
Le tapis de course Life Fitness doit être correctement raccordé à la terre. En cas de
défaillance ou de panne, une mise à la terre adéquate assure une voie de moindre résistance
pour le courant électrique, réduisant ainsi les risques d'électrocution pour toute personne
susceptible d'utiliser ou de toucher l'appareil. Chaque appareil est équipé d'un câble
électrique comprenant un conducteur et une fiche de terre. La fiche doit être insérée dans
une prise correctement installée et raccordée à la terre enformément aux réglementations
locales.
Instructions de mise à la terre

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Once the treadmill is placed in its intended location, the STABILIZING LEGS may need to be
adjusted. It is important this is done first before starting it to ensure proper belt alignment.
To stabilize the treadmill, turn the stabilizing leg either clockwise or counter-clockwise until
both sides of the end of the treadmill set firmly on the floor.
Only one stabilizing leg needs to be adjusted.
1.3 How to Stabilize the Life Fitness Treadmill
NOTE: It is extremely important that the treadmill stabilizing legs get correctly
adjusted for proper operation. An unbalanced unit may cause striding
belt misalignment and possibly damage the treadmill.
REMARQUE : Pour que l'appareil fonctionne correctement, il est capital que le tapis de
course soit parfaitement stable de manière à éviter tout déport de la
courroie de marche.

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Do not walk or run on belt until you have checked it for
alignment
After placing the unit in its intended location for use, stand next to the treadmill and begin a
Life Fitness workout program (see Program Descriptions).
It is important to ensure that the STRIDING BELT remains centered during operation. If the
BELT drifts to the RIGHT or the LEFT, adjust the Belt Tensioning Screws approximately
one-half of a turn each as shown below. If the belt still drifts to the right or to the left turn the
Belt Tensioning screws one-quarter of a turn each according to the illustration below.
Repeat up to four times to center the belt.
For more information on center the striding belt see How to Adjust and Tension the Striding Belt.
Belt Drifts to Right Belt Drifts to Left
Ne marchez pas ou n'exécutez pas sur la ceinture
jusqu'à ce que vous l'ayez examinée pour assurer le
cadrage.

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The computerized display console is easy to use. It allows you to follow your progress as
you walk, jog or run. The Life Fitness treadmill’s on-board computer lets you tailor your
workout 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 Display Console Overview

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2.2 Display Console Descriptions
Message Center
Program Profile Window
MESSAGE CENTER: The message center provides simple, step-by-step instructions for
beginning your workout and displays constant feedback while you exercise. When the rows
of LED lights above and below the window are lit, the current measurements of those
functions are displayed and switch every three seconds. To hold a constant display on the
top or bottom row, press the ENTER / START / HOLD key when those lights are illuminated.
lTIME: Displays the elapsed time of your workout and functions as a stopwatch.
lDISTANCE: Displays distance traveled in miles. At the end of your workout, the total
distance traveled will be displayed. All treadmills sold outside the United States will
display distance in kilometers.
lTOTAL CALORIES: Shows total calories burned.
lSPEED: Shows your speed in miles per hour, or kilometers per hour on metric units.
lINCLINE: Displays the current treadmill elevation in percentage of incline.
lCALORIES / HOUR or WATTS: Shows the number of calories you would burn in
one hour at your present speed and incline. All metric units will display energy
expended in watts.
A
B
A matrix of lights shows your present position and upcoming terrain. The left-most column
of lights flashes and represents your current position. The remaining columns of lights
show the upcoming terrain. As your workout progresses, the lights move across the
screen from right to left.

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Stop Key
C
CLEAR / STOP / PAUSE: Press this key once to put an exercise program on
hold for up to five minutes. The striding belt stops while the program is on hold.
The stopwatch will begin running and can be used to time your rest period or
take your pulse. To resume your exercise program press the ENTER / START /
HOLD key. The CLEAR / STOP / PAUSE key may also be used to clear any
input prior to pressing the ENTER / START / HOLD key. Double-pressing
(pressing twice in quick succession) the CLEAR / STOP / PAUSE key during
the data entry stage will reset the programs to the beginning.
START/ENTER / HOLD: This key is used to begin an exercise program, to restart
a program, to enter data or to hold the top or bottom message center displays.
SPEED st: Pressing the st keys allows you to increase or decrease the belt
speed from 0.5 mph to 10.0 mph, or .8 kph to 16 kph, in 0.1 increments. You
may change the belt speed at any time during a program (except Fit Test).
INCLINE st: Pressing the st keys allows you to increase or decrease the
elevation of the Life Fitness treadmill deck from 0% to 10% (model 3500) or
0% to 12% (model 4000) in .5% increments. Incline has various functions
depending on the Life Fitness program you are working out in. See the
individual program descriptions for incline key functions.
Stop Key: ALWAYS clip the safety key cord on this magnetized stop sign-shaped key to
your waistband when using your Life Fitness treadmill. If you become dizzy or faint, pull
the key off the console to immediately stop the striding belt.
CLÉ D’ARRÊT: Attachez TOUJOURS la corde de sécurité de la clé aimantée en forme
d’arrêt à votre taille lorsque vous utilisez l’exerciseur de marche Life Fitness. Si vous avez
des étourdissements, si vous vous sentez mal, tirez la clé pour la sortir de la fente afin de
mettre la courroie hors fonction.

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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.
†
Defined by the American College of Sports Medicine’s “Guidelines for Exercise Testing and Prescription” as 220 minus your age.
3.2 How to Take Your Pulse
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 radial pulse).
Count the number of pulses for 15 seconds; multiplying this number by four will give you
the number of beats per minute (BPM).
3HEART RATE ZONE TRAININGTM
HEART RATE ZONE TRAININGTM
3
3.1 Why Heart Rate Zone Training?

14
4THE PROGRAMS
THE PROGRAMS
4
4.1 Program Overviews
Selecting a workout program on your Life Fitness exerciser is easy. Five computerized
aerobic workout programs are preprogrammed on your Life Fitness treadmill.
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 elevation levels which occur
randomly with each exercise session.
MANUAL is a constant effort workout in which the user can change elevation level
or speed at any time.
FIT TEST is a way of measuring the aerobic fitness level of an individual
compared to others of the same age and gender.
QUICK START, the fastest way to begin exercising, allows you to immediately
start a manual program.

15
The Programs
Step by Step

16
To Begin a Life Fitness Treadmill Workout
Use the following steps to begin any of the treadmill programs.
lPress the ENTER / START / HOLD key.
lThe message center will ask you to select a program using any one of the st keys.
Press any one of the st keys until the exercise program you want is displayed, then
press ENTER / START / HOLD.
lThe message center will ask your weight; enter your current weight using any one of the
st keys, then press the ENTER / START / HOLD key.
QUICK START
lAfter selecting the Quick Start program and entering your weight (or you can press
ENTER to go directly to the preset default weight of 150 lbs. / 68 kg), simply use the
speed st keys to increase your speed.
The Quick Start program provides steady-pace exercise. You can design your own
interval training program using the Quick Start program by varying the level of speed
and incline during the course of your workout. To do so, select a high effort level until
you reach the upper end of your target heart rate zone, then stride at a lower level of
effort until your heart rate drops to the bottom of your target heart rate zone. Then
increase the level of effort until you reach the upper portion of your heart rate zone
again. By repeating this process, you will stimulate your own hills and valleys. The
Quick Start program is set to a 60 minute time goal.
Check your heart rate after the first 5 minutes of exercise in the Quick Start program
and every 5 to 10 minutes thereafter. This ensures that you are exercising within your
target heart rate zone.
4.2 Program Descriptions
CAUTION: The belt will begin moving as soon as you begin selecting your speed.
ATTENTION: La ceinture commencera à se déplacer dès
que vous commencerez à choisir votre vitesse.

17
Manual and Random Programs
lBegin a treadmill workout (see beginning of this section).
lUse the st keys to select a value from 1-90 minutes. Press ENTER / START / HOLD.
lIn the MANUAL program, enter an incline level from 0% - 10% (model 3500) or 0% - 12%
(model 4000) and press the ENTER / START / HOLD key. In the RANDOM program, enter an
effort level from 1 to 7 (model 3500) or 1 to 9 (model 4000) and press the ENTER / START /
HOLD key. (Use the st keys to increase or decrease the incline or effort level.)
lUse the st keys to select a belt speed.
MANUAL PROGRAM
The Manual program gives you complete control over your workout. You select the incline
percentage you want (if any), and you set a speed that is comfortable for you. In the Manual
program, you can work out as intensely or as casually as you wish.
You can design your own interval training program using the Manual program by varying the level of
effort during the course of your workout. To do so, select a high level of effort until you reach the
upper end of your target heart rate zone, then stride at a lower effort level until your heart rate drops
to the bottom of your target zone. Then increase the level of effort again until you are back to the
upper portion of your target zone. By repeating this process, you will actually create your own hills
and valleys.
Check your heart rate after the first 5 minutes of exercise in the Manual program and every 5 to 10
minutes thereafter. This ensures that you are exercising within your target heart rate zone.
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 lower than the level of intensity you would normally select on the Hill program.
Check your heart rate after the first 5 minutes of exercise on the Random program and every 5 to 10
minutes thereafter. This ensures that you are exercising within your target heart rate zone.
CAUTION: The belt will begin moving as soon as you begin selecting your speed.
ATTENTION: La ceinture commencera à se déplacer dès
que vous commencerez à choisir votre vitesse.

18
Each Hill program session comprises the following phases:
(1) Warm-up, (2) Plateau, (3) Interval Training, and (4) Cool-down.
Hill Program
HILL PROGRAM
lBegin a treadmill workout (see beginning of this section).
lAfter selecting a Hill workout, you will be asked to enter your desired workout time in
minutes. Enter a number from 1-6, 9, 12, 15, 18, 24, 36, 48, or 60 minutes using the st
keys and press ENTER / START / HOLD.
lAfter selecting a workout duration, you will be prompted to choose an effort level. Select
an effort level using the st keys, then press ENTER / START / HOLD. You will be
requested to select a belt speed using the st keys.
lThe incline keys will raise or lower the average hill level in the Hill program.
You are ready to go! Now, just begin striding at the pace of the belt!
The Life Fitness treadmill's patented Hill program offers the ideal configuration for interval
training: periods of intense aerobic activity separated by regular intervals of low-intensity
exercise. The computerized interval training program has 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 the Hill program you choose, the longer the amount of time spent
on top of a hill and at the bottom of a valley. As a result, you may find two 12-minute
programs easier than the 24-minute program because the hill climbing portion is shorter.

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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 heart rate 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 the workout, you will
be confronted with sets of 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 the body to begin removing accumulated by-products of exercise,
such as lactic acid, which build up in muscles during a workout and contribute to muscle soreness.
The Hill diagram chart in this section shows the resistance level and recovery periods
encountered during a Hill program workout. Resistance and recovery periods are simulated on
the display console by columns of lights in the Program Profile window. The columns move from
right to left during the workout. The higher the column, the greater the resistance; consequently,
you must increase your effort.
Heart Rate Check Points
For Fat Burning:
4First Heart Rate Check Point — Your heart rate should be between 60% and 70%
of the theoretical maximum heart rate for your age category (see the Terrain (Hills
and Valleys) chart on previous page for checkpoint location).
4Second Heart Rate Check Point — Your heart rate should be between 70% and
75% of the theoretical maximum heart rate for your age category.
For Cardio:
4First Heart Rate Check Point — Your heart rate should be between 75% and 80%
of the theoretical maximum for your age category.
4Second Heart Rate Check Point — Your heart rate should be between 80% and
85% of the theoretical maximum for your age category.
Be sure to check your heart rate (see How to Take Your Pulse) near the end of the
plateau and interval training periods (see the Terrain (Hills and Valleys) chart on the
previous page). You should always take your heart rate at the time indicated to make sure
you are staying within your target heart rate zone.

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FIT TEST
The Life Fitness treadmill Fit Test program is another exclusive feature of this versatile
treadmill. Think of it as your relative fitness score. Use the Fit Test to monitor improvement
in your endurance every four to six weeks.
lBegin a treadmill workout (see beginning of this section).
lThe message center will ask for your age. Use the st keys to scroll to your age and
press ENTER / START / HOLD.
lAfter entering your age, the message center will ask for your sex. Press sfor male or tfor
female. This information is necessary for accurate computation of your Fit Test score.
lAfter entering your sex, the message center will ask you to select your speed: 2, 3, 4
or 4.5 mph, or 3.2, 4.8, 6.4, or 7.2 kph. Consult the chart on the following page and
use the st keys to enter the appropriate speed.
AGE GENDER INACTIVE ACTIVE VERY ACTIVE
Under 30 years Female 3 4 4.5
Male 44.5 4.5
30-39 years Female 3 4 4.5
Male 44.5 4.5
40-49 years Female 2 3 4.5
Male 34.5 4.5
50+ years Female 2 3 4
Male 3 4 4.5
ACTIVITY LEVEL (in MPH)