Life Span ST-11 User manual

NOTE: This manual may be subject to updates or changes. Up to date manuals are available through our website at www.lifespanfitness.com.au
Product may vary slightly from the item pictured due to model upgrades
Read all instructions carefully before using this product. Retain this owner’s manual for
future reference.
ST-11 OWNER’S MANUAL

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TABLE OF CONTENTS
1. IMPORTANT SAFETY INSTRUCTIONS 3
2. ASSEMBLY INSTRUCTIONS 5
3. DISPLAY MANUAL 14
4. EXERCISE GUIDE 16
5. EXPLODED DIAGRAM 20
6. PARTS LIST 21
7. WARRANTY 22

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1. IMPORTANT SAFETY INSTRUCTIONS
WARNING - Read all instructions before using this machine.
It is important your machine receives regular maintenance to prolong its useful life. Failing to
regularly maintain your machine may void your warranty.
Please keep this manual with you at all times
a. It is important to read this entire manual before assembling and using the equipment. Safe and effective
use can only be achieved if the equipment is assembled, maintained and used properly.
Please note: It is your responsibility to ensure that all users of the equipment are informed of all
warnings and precautions.
b. Before starting any exercise program you should consult your doctor to determine if you have any
medical or physical conditions that could put your health and safety at risk, or prevent you from using
the equipment properly. Your doctor’s advice is essential if you are taking medication that affects your
heart rate, blood pressure or cholesterol level.
c. Be aware of your body’s signals. Incorrect or excessive exercise can damage your health. Stop
exercising if you experience any of the following symptoms: pain, tightness in your chest, irregular
heartbeat, and extreme shortness of breath, lightheadedness, dizziness or feelings of nausea. If you do
experience any of these symptoms, you should consult your doctor before continuing with your exercise
program.
d. Keep children and pets away from the equipment. This equipment is designed for adult use only.
e. Use the equipment on a solid, flat level surface with a protective cover for your floor or carpet. To
ensure safety, the equipment should have at least 0.5 meters of free space all around it.
f. Before using the equipment, check that the nuts and bolts are securely tightened. If you hear any
unusual noises coming from the equipment during use and assemble, stop immediately. Do not use the
equipment until the problem has been rectified.

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g. Wear suitable clothing while using the equipment.Avoid wearing loose clothing that may get caught in
the equipment or that may restrict or prevent movement.
h. This equipment is designed for indoor and family use only.
i. Care must be taken when lifting or moving the equipment so as not to injure your back.
j. Always keep this instruction manual and assembly tools at hand for quick reference.
k. The equipment is not suitable for therapeutic use.
l. There are many functions of the computer, which value will show when using the equipment according
the amount of exercise, here warmly remind you that the value of heart pulse just give you some
reference.

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2. ASSEMBLY INSTRUCTIONS
Parts
No.
Description Quantity
Parts
No.
Description Quantity
1 Main frame 1 26 Bolt 4
2 Rear bottom tube 1 27 Arc washer 8
2A End cap 2 28 Screw 14
3 Front bottom tube 1 29 Flat washer 18
3A End cap 2 30 Screw 10
4 Handlebar post 1 31 Plastic cap 6
5L Left swing tube 1 32 Flat washer 6
5R Right swing tube 1 33 Bolt 2
6L Left handlebar 1 34 Flat washer 2
6R Right handlebar 1 35 Alloy bushing 16
7L Left connection tube 1 36 washer 8
7R Right connection tube 1 37 Plastic bushing 2
8L Left pedal tube 1 38 Plastic bushing 6
8R Right pedal tube 1 39 Sensor wire 1
9L Left pulley support 1 40 Tension wire 1
9R Right pulley support 1 41 Bolt 2
10L Left track 1 42 Bolt 1
10R Right track 1 43 Flat washer 1
11L Left pedal 1
44
Bolt
4
11R Right pedal 1
45
Flat washer
4
12L
L connection tube tie-in
1
46
Bolt
4
12R
R connection tube tie-in
1
47
Bolt
12
13L
L link tube
1
48
Wheel
12
13R
R link tube
1
49
Wheel bushing
12
14
handlebar
1
50
Nylon nut
16
15L
L crank joining
1
51
Flat washer
2
15R
R crank joining
1
52
Nylon nut
2
16
Computer
1
53
Flat washer
2
17
Tension control
1
54
Nylon nut
2
18
End cap
2
55
Pulse wire
2
19
Foam grip
2
56
Connection Wire
1
20
Track front cover
2
57
Spring washer
2
21
Track back cover
2
58
Foam grip
2
22
Knob
2
59
Pulse
2
23
Bolt
4
60
Screw
2
24
Arc washer
12
61
End cap
2
25 Nut 8

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STEP 1:
1. Attach the Front Bottom Tube (3) and the Rear bottom tube (2) onto the Main Frame (1) with the Bolts
(23), Arc Washers (24) and Nut (25) as shown.

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STEP 2:
1. Connect the Sensor Wire(39) with Connection Wire (56).
2. Connect the Tension Wire(40) with the Tension Control（17）
3. Attach the Handlebar post (4) onto the Main Frame (1) with Screw (28) and Flat Washer (24) as
shown.

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STEP 3:
1. Insert the Right connection tube (7R) through plastic bushing (38), Washer (36) and Right swing
tube (5R)
2. Attach the Right connection tube (7R) and the Right swing tube (5R) using Flat washer (32), Plastic
cap (31) and Screw (30)
3. Connect Right pulley support (9R) to Right connection tube tie-in (12R) using Nylon nut (50), Flat
washer (29).
NOTE: Please do not alter the sequence of assembly. Use the same procedure to connect the Left
connection tube (7L) and Left swing connection tube (5L).

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STEP 4:
1. Attach the L&R pedal (11L &11R) onto the L&R pedal tube (8L&8R) using screw (28).

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STEP 5:
1. Attach the Handlebar (14) onto the piece of Handlebar post using bolt (41), Flat washer (29) and
Spring washer (57).

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STEP 6:
1. Attach the Left and Right handlebar (6L & 6R) onto the Left and Right swing tube (5L & 5R) using
the bolt (26),Arc washer (27) and Nut (25).

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STEP 7:
1. Connect the Connection Wire (56) and Pulse Wire (55) with the computer wire
2. Insert the computer (16) onto the computer bracket
3. Attach the Computer Bracket with Flat washer (45), Screw (44)

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STEP 7:
1. Attach the Knob (22) onto the Track back cover (21) before using stepper.
Before using the machine:
A. Ensure all parts have been tightened
B. Ensure the machine is placed in a smooth and dry place.

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3. DISPLAY MANUAL
FUNCTIONS & OPERATIONS:
1. AUTO SCAN
After the monitor is turned on or press Mode key, the LCD will display all functions values from Time- Speed
- Distance -Calories-Odometer- Pulse. Each value will be held for 6 seconds.
2. TIMER
Accumulates total working time from 0:00 up to 99:59 (hr:min).The user may preset target time, each
increment is 1 minute.
3. SPEED
Displays the current training speed from 0.0 to 999.9 km/h
4. DISTANCE
Accumulates total distance from 0.0 to 999.9 km. The user may preset target values.
5. CARLORIE
Accumulates calories consume during exercise from 0 to 999.9 calories. The user may preset target values.
6. ODO/TOTAL DIST
Press the mode button until display ODO, total distance from 0 up to 9999 km or ml. Monitor will display the
total accumulated distance
7. PULSE
Press the button until the monitor displays ♥. The monitor will display your current heart rate in beats per
minute, Range is from 40~240 beats/minute.

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BUTTON FUNCTIONS:
1. MODE
a) Press “MODE” to enter into the next function
[SCAN→TIMER→SPEED→CAL→PULSE→DIST→ODO].
2. UP
a) During the setting mode, press this key to increase the value of Time, Distance, Calories
and Pulse.
b) Press this button and hold to increase the increment speed.
3. DOWN
a) During the setting mode, press this key to decrease the value of Time, Distance,
Calories and Pulse.
b) Press the button and hold to decrease the decrement speed.
4. ENTER(SET)
a) Press this button enter setting mode.
b) Press this key to accept the current data entry.
5. RESET
a) Press this button to reset the function value when setting.
b) Press this button and hold for 2 seconds to reset all value except Odometer to be zero.
6. PAUSE
a) If you press this button, all functions will stop, and the LCD display will flash. Press this
button again and all functions will return to normal status.
Note:
If the computer displays abnormally, please re-install the battery to reset the monitor and try again.

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4. EXERCISE GUIDE
How you begin your exercise program depends on your physical condition. If you have been inactive
for several years or are severely overweight, start slowly and increase your workout time gradually.
Increase your workout intensity gradually by monitoring your heart rate while you exercise.
Remember to follow these essentials:
•Have your doctor review your training and diet programs.
•Begin your training program slowly with realistic goals that have been set by you and your
physician.
•Warm up before you exercise and cool down after you work out.
•Take your pulse periodically during your workout and strive to stay within a range of 60% (lower
intensity) to 90% (higher intensity) of your
•imum heart rate zone. Start at the lower intensity, and build up to higher intensity as you
become more aerobically fit.
•If you feel dizzy or lightheaded you should slow down or stop exercising.
Initially you may only be able to exercise within your target zone for a few minutes; however, your
aerobic capacity will improve over the next six to eight weeks. It is important to pace yourself while you
exercise so you don't tire too quickly.
To determine if you are working out at the correct intensity, use a heart rate monitor or use the table
below. For effective aerobic exercise, your heart rate should be maintained at a level between 60% and
90% of your maximum heart rate. If just starting an exercise program, work out at the low end of your
target heart rate zone. As your aerobic capacity improves, gradually increase the intensity of your
workout by increasing your heart rate.

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Measure your heart rate periodically during your workout by stopping the exercise but continuing to
move your legs or walk around. Place two or three fingers on your wrist and take a six second
heartbeat count. Multiply the results by ten to find your heart rate. For example, if your six second
heartbeat count is 14, your heart rate is 140 beats per minute. A six second count is used because
your heart rate will drop rapidly when you stop exercising. Adjust the intensity of your exercise until
your heart rate is at the proper level.
Warm-Up: The purpose of warming up is to prepare your body for exercise and to minimize injuries.
Warm-up for two to five minutes before strength training or aerobic exercising. Perform activities that
raise your heart rate and warm the working muscles. Activities may include brisk walking, jogging,
jumping jacks, jump rope and running on the spot.

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Stretching: Stretching while your muscles are warm after a proper warm-up and again after your
strength or aerobic training session is very important. Muscles stretch more easily at these times
because of their elevated temperature, which greatly reduces the risk of injury. Stretches should be
held for 15 to 30 seconds. Do not bounce.
Lower Body Stretch:
Place feet shoulder-width apart and
lean forward. Maintain this position for
30 seconds using the body as a natural
weight to stretch the backs of the legs.
DO NOT BOUNCE! When the pull on
the back of the legs lessens, gradually
try a lower position.
Bent Torso Pulls:
While sitting on the floor have legs
apart, one leg straight and one knee
bent. Pull the chest down to touch the
thigh on the leg that is bent, and twist
at the waist. Hold this position at least
10 seconds. Repeat 10 times on each
side.

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Cool-Down: The purpose of cooling down is to return the body to its normal or near normal, resting
state at the end of each exercise session. A proper cool-down slowly lowers your heart rate and allows
blood to return to the heart. Your cool-down should include the stretches listed above and should be
completed after each strength training session.
Floor Stretch:
While sitting on the floor open your
legs as wide as possible. Stretch the
upper body toward the knee on the
right leg by using your arms to pull
your chest to your thighs. Hold this
stretch 10 to 30 seconds. DO NOT
BOUNCE! Do this stretch 10 times.
Bent Over Leg Stretch:
Stand with feet shoulder width apart
and lean forward as illustrated. Using
the arms, gently pull the upper body
towards the right leg. Let the head
hang down. DO NOT BOUNCE! Hold
the position a minimum of 10 seconds.
Repeat pulling the upper body to the

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5. EXPLODED DIAGRAM