Achieve Console Operation Manual

CORPORATE HEADQUARTERS 5100 River Road Schiller Park, Illinois 60176 • U.S.A. 847.288.3300 • FAX: 847.288.3703 800.735.3867 (Toll-free within U.S.A., Canada) Global Website: www.lifefitness.com

AMERICAS North America Life Fitness Inc. 5100 N River Road Schiller Park, IL 60176 U.S.A Telephone: +1(847) 288 3300 Fax: +1(847) 288 3703 Service Email: [email protected] Sales/Marketing Email: [email protected] Operating Hours: 7:00 am-6:00 pm (CST)

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C/Frederic Mompou 5,1º1ª 08960 Sant Just Desvern Barcelona SPAIN Telephone: (+34) 936 724 660 Fax: (+34) 936 724 670 Service Email: [email protected] Sales/Marketing Email: [email protected] Operating Hours: 9.00h-18.00h (Monday-Thursday) (GMT) 8.30h-15.00h (Friday) (GMT)

EUROPE, MIDDLE EAST, & AFRICA (EMEA) Netherlands & Luxemburg Life Fitness Atlantic BV Bijdorpplein 25-31 2992 LB Barendrecht THE NETHERLANDS Telephone: (+31) 180 646 666 Fax: (+31) 180 646 699 Service Email: [email protected] Sales/Marketing Email:[email protected] Operating Hours: 9.00h-17.00h (CET) United Kingdom & Ireland Life Fitness UK LTD Queen Adelaide Ely, Cambs, CB7 4UB Telephone: General Office (+44) 1353.666017 Customer Support (+44) 1353.665507 Fax: (+44) 1353.666018 Service Email: [email protected] Sales/Marketing Email: [email protected] Operating Hours: General Office: 9.00am - 5.00pm (GMT) Customer Support: 8.30am - 5.00pm (GMT)

Italy Life Fitness ITALIA S.R.L. Via Crivellin 7/N 37010 Affi Verona ITALY Telephone: (+39) 045.7237811 Fax: (+39) 045.7238197 ServiceEmail: [email protected] Sales/Marketing Email: [email protected] Operating Hours: 8.30h -18.00h (CET) Belgium Life Fitness Benelux NV Parc Industrial de Petit-Rechain 4800 Verviers BELGIUM Telephone: (+32) 87 300 942 Fax: (+32) 87 300 943 Service Email: [email protected] Sales/Marketing Email: [email protected] Operating Hours: 9.00h -17.00h (CET)

M051-00K70-B031 8/08

ASIA PACIFIC (AP) Japan Life Fitness Japan Nippon Brunswick Bldg., #8F 5-27-7 Sendagaya Shibuya-Ku, Tokyo JAPAN 151-0051 Telephone: (+81) 3.3359.4309 Fax: (+81) 3.3359.4307 Service Email: [email protected] Sales/Marketing Email [email protected] Operating Hours: 9.00h-17.00h (GMT) China and Hong Kong Life Fitness Asia Pacific LTD Room 2610, Miramar Tower 132 Nathan Road Tsimshatsui, Kowloon HONG KONG Telephone: (+852) 2891.6677 Fax: (+852) 2575.6001 Service Email: [email protected] Sales/Marketing Email: [email protected] Operating Hours: 9.00h-18.00h (GMT) All Other Asia Pacific countries & distributor business Asia Pacific* Room 2610, Miramar Tower 132 Nathan Road Tsimshatsui, Kowloon HONG KONG Telephone: (+852) 2891.6677 Fax: (+852) 2575.6001 Service Email: [email protected] Sales/Marketing Email: [email protected] Operating Hours: 9.00h-18.00h (GMT)

* Also check www.lifefitness.com for local representation or distributor/dealer.

Before using this product, it is essential that this ENTIRE operation manual and ALL installation instructions be read. This will help in setting up the equipment quickly and in instructing others on how to use it correctly and safely.

Avant toute utilisation de ce produit, il est indispensable de lire ce manuel d'utilisation dans son INTÉGRALITÉ, ainsi que TOUTES les instructions d'installations. Ce manuel explique comment installer l'équipement et comment l'utiliser correctement et sans danger.

FCC Warning - Possible Radio / Television Interference NOTE: This equipment has been tested and found to comply with the limits for a Class A digital device, pursuant to part 15 of the FCC rules. These limits are designed to provide reasonable protection against harmful interference when the equipment is operated in a commercial environment. This equipment generates, uses and can radiate radio frequency energy, and if not installed and used in accordance with the operation manual, may cause harmful interference to radio communications. Operation of this equipment in a residential area is likely to cause harmful interference in which case the user will be required to correct the interference at his own expense. Class S (Studio): Professional and / or commercial use. CAUTION: Any changes or modifications to this equipment could void the product warranty.

MISE EN GARDE: Tout changement et toute modification de ce matériel peut annuler la garantie du produit.

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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TABLE OF CONTENTS Section

Description...Page

1.

Getting Started...5

1.1

Important Safety Instructions...5

2.

The Achieve Display Console...7

2.1

Achieve Display Console Overview...7

2.2

Achieve Display Console Descriptions...7

2.3

At-Your-Fingertips Resistance Controls...9

2.4

The Accessory Tray / Reading Rack...10

3.

Heart Rate Zone Training Exercise...11

3.1

Why Heart Rate Zone Training Exercise?...11

3.2

Heart Rate Monitoring...12 The LifepulseTM Digital Heart Rate Monitoring System // The Polar® Telemetry Heart Rate Monitoring Chest Strap

4.

The Workouts...14

4.1

Workout Overviews...14

4.2

Using the Workouts...14 To Begin a Workout // Select and Using Quick Start // Selecting a Workout // Entering Weight // Entering Time // Entering Incline // Entering Speed // Entering Level // Entering Gender // Entering Age // Selecting and Adjusting the Resistance / Intensity Level // Selecting and Adjusting Heart Rate Level // Switching Workouts “On-the-Fly” // Pausing Workouts // Ending Workouts Early

4.3

Workout Descriptions...17 Workout Modes // Quick Start // Manual // Random // Hill // Fat Burn // Cardio // Fit Test // Life Fitness Achieve Console Workout Setup Steps

5.

Manager Configuration Settings...23

5.1

Entering and Using the Manager Configuration Settings...23 Non-Treadmill Products // Treadmills

6.

Service And Technical Data...25

6.1

Preventive Maintenance Tips...25

6.2

Preventive Maintenance Schedule...26

6.3

Troubleshooting the Polar® Heart Rate Chest Strap...26 Heart Rate Reading Is Erratic, Absent Entirely, or Abnormally Elevated

6.4

Troubleshooting the Lifepulse System Sensors...27

6.5

How to Obtain Product Service...27

7.

Specifications...28

7.1

Achieve Console Specifications...28

7.2

Warranty Information...29 Achieve Console for 97C, 95C, 95R, 95T, 95X

©

2008 Life Fitness, a division of Brunswick Corporation. All rights reserved. Life Fitness, Heart Rate Zone Training, and Lifepulse are registered trademarks of Brunswick Corporation. Fit Stride, Heart Rate Zone Training+, Heart Rate Hill, Heart Rate Interval, and Extreme Heart Rate are trademarks of Brunswick Corporation. Polar is a registered trademark of Polar Electro, Inc. Cardio Theater is a registered trademark of the Cardio Theater Holdings. FitLinxx is a registered trademark of the Integrated Fitness Corp. Any use of these trademarks, without the express written consent of Life Fitness or the corresponding companies is forbidden.

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1

GETTING STARTED

1.1

IMPORTANT SAFETY INSTRUCTIONS

Read all instructions before using this product. •

If this Life Fitness product does not function properly after it has been dropped, damaged, or even partially immersed in water, contact Life Fitness Customer Support Services for assistance.

•

Always follow the console instructions for proper operation.

•

Close supervision is necessary when used by children, invalids or disabled persons.

•

Never place liquids of any type directly on the unit, except in the accessory tray water bottle holder. Containers with lids are recommended.

SAVE THESE INSTRUCTIONS FOR FUTURE REFERENCE.

5

2

THE ACHIEVE DISPLAY CONSOLE

2.1

ACHIEVE DISPLAY CONSOLE OVERVIEW

The Achieve LED display console allows the user to tailor a workout to personal fitness abilities and goals and to monitor progress. With this easy-to-use console, the user can track fitness improvement from one workout to the next. K

K

A G

C

H

D

I

L

F

A

B

G

J

Achieve Console (non-treadmill products)

2.2

F B

C

H

D

I

E

L

J

Achieve Console (treadmills)

ACHIEVE DISPLAY CONSOLE DESCRIPTIONS

This section lists and describes the functions for the keys and display windows on the Achieve console. See Section 4 titled The Workouts for detailed information on using the console to set up workouts. A. QUICK START: Non-treadmill products: Press this key to activate the console for programming a new workout. The activated console lights up and displays “SELECT WORKOUT OR PRESS QUICK START”. If no key is pressed for 15 seconds, and the user stops pedaling, the console shuts down again. The Life Fitness AutoStart feature also activates the Achieve console when the user steps on a product’s pedals and begins pedaling. On treadmills: Press the QUICK START key on the console or Activity Zone or any of the Walk/Jog/Run keys. The belt starts moving at 0.5 mph (0.8 kph) and 0% incline. If either of the Walk/Jog/Run keys are pressed, the belt starts moving at the following speeds: walk (2 mph / 3 kph), jog (4 mph / 6 kph) run (6 mph / 9 kph). B. ENTER: Press this key after entering each value, such as weight or workout time, when prompted by console display messages. C. LEVEL UP/DOWN ARROW keys (non-treadmill products): Pressing the LEVEL ARROW keys, or the at-your-fingertips resistance controls on the bikes and cross-trainers (see Section 2.3 titled At-Your-Fingertips Resistance Controls), increases or decreases the resistance level. INCLINE UP/DOWN ARROW keys (treadmills only): Pressing the INCLINE ARROW keys increases or decreases the incline on the treadmill as well as the level in Hill and Random workouts. These arrow keys also adjust target heart rate*. D. TIME UP/DOWN ARROW keys: When setting up a workout, use the TIME ARROW keys to change workout parameters displayed on the console, such as length of workout, weight, and age. E. SPEED UP/DOWN ARROW keys (treadmills only): During a workout, pressing the SPEED ARROW keys changes the speed of the belt. NOTE: Whenever an arrow key is pressed during a workout, an increase (up arrow key) or decrease (down arrow key) is made to the corresponding parameter (level). The number that appears reflects that change. For example, if the user is at level 6 and presses the right up arrow key, the number 7 will appear, reflecting that the user has chosen a new level. * Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a 40-year-old user's THR for the CARDIO workout is 144. This workout targets 80 percent of the maximum, so the equation would be (220-40)*.80=144.

7

F.

CLEAR (non-treadmill products): Pressing the CLEAR key once transitions the system to the Workout Summary mode. Pressing CLEAR during the data entry phase of the workout program will return the entry to the system default (i.e. pressing CLEAR while entering your weight will return the weight value to 150 lbs). Pressing CLEAR twice activates the console for programming a new workout. The activated console lights up and displays “SELECT WORKOUT OR PRESS QUICK START”. CLEAR (treadmills): Pressing the CLEAR key once causes the system to go into Pause Mode. Pressing the CLEAR key twice transitions the system to the Workout Summary mode. Pressing CLEAR during the data entry phase of the workout program will return the entry to the system default (i.e. pressing CLEAR while entering your weight will return the weight value to 150 lbs).

G. CHANGE WORKOUT MANUAL: Press the CHANGE WORKOUT key until MANUAL appears and select the MANUAL program, in which the intensity level remains the same unless it is manually changed. RANDOM: Press the CHANGE WORKOUT key until RANDOM appears and select the RANDOM program, which is a workout of constantly changing intensity levels that occur in no regular pattern or progression. HILL: Press the CHANGE WORKOUT key until HILL appears and select the HILL program, in which periods of intense aerobic exercise are separated by regular periods of lower-intensity exercise. FAT BURN: Press the CHANGE WORKOUT key until FAT BURN appears and select the FAT BURN program, which is a low-intensity workout for burning a higher percentage of calories from fat. CARDIO: Press the CHANGE WORKOUT key until CARDIO appears and select the CARDIO program, which is a higher intensity workout for more fit users, emphasizing cardiovascular benefits and high total calorie expenditure. FIT TEST: Press the CHANGE WORKOUT key until FIT TEST appears and select the FIT TEST program, in which cardiovascular fitness is estimated and can be used to monitor improvements in endurance every four to six weeks. H. COOL DOWN: Workout programs automatically end in a Cool Down mode, which lowers the intensity level. Press the Cool Down key at any desired point during a workout to go immediately into Cool Down mode. In this phase of a workout the body begins to remove lactic acid and other accumulated by-products of exercise, which build up in muscles during a workout and contribute to muscle soreness. The console automatically adjusts each workout’s Cool Down level according to the individual user’s performance. The cool down duration is between 1 and 5 minutes for all workouts. A half of resistance level drops for every cool down minute within the 1-4 minute cool down duration. For cool down times that are longer than 5 minutes, the resistance level drops by 1/4 for each minute.

I.

Workout Time

Cool Down Time

1-4 minutes

1 minute

5-10 minutes

2 minutes

10-19 minutes

3 minutes

Over 19 minutes

5 minutes

PAUSE: For treadmills, press the PAUSE key at any point during a workout to go immediately into Pause Mode. The belt slowly comes to a stop. The workout is temporarily inactive and saved for a default time of 1 minute. Once the pause time reaches 1 minute, the workout summary appears. Users have the following three options for bikes and cross-trainers: •

Press the PAUSE key and continue pedaling: the resistance level drops to Level 1. The workout is temporarily inactive and saved for a default time of 1 minute. After 1 minute, the pause mode expires and the workout summary appears. To resume the workout, press the PAUSE key a second time.

•

Press the PAUSE key and stop pedaling: the resistance level drops to 0. The workout is temporarily inactive and after 1 minute the console shuts off. Press CLEAR once to see the workout summary. To resume the workout, begin pedaling.

•

Stop pedaling: the resistance level drops to 0. The workout is temporarily inactive and after 1 minute the console shuts off. Press CLEAR once to see the workout summary. To resume the workout, begin pedaling. NOTE: Workouts will be paused if the user stops pedaling within 15 seconds of beginning a workout or drops below 30 RPM during a workout. In either case, if the user doesn’t begin pedaling or increasing speed within 60 seconds, the console shuts off.

8

J. WORKOUT PROFILE window: This window displays shapes, made of columns of lights, that represent the levels of intensity in a workout-in-progress. The height of the first column on the left side of the window is proportional to the current level of intensity. During a Fat Burn or Cardio workout, which requires the use of a Polar® heart rate chest strap or the Lifepulse system sensors, the Workout Profile window displays a flashing heart shape while detecting the user’s heart rate signal. If the console does not detect a signal, the MESSAGE CENTER displays the prompt “NEED HEART RATE - PLACE HANDS ON SENSORS OR USE TELEMETRY STRAP". If the console does not receive the signal within three minutes, the workout is automatically converted to a Manual program. K. MESSAGE CENTER: This window displays step-by-step instructions for setting up a workout. During a workout, it displays statistics about the progress of the workout: •

Distance: the total distance traveled in miles (or kilometers if enabled).

•

Heart Rate: the detected heart rate if the user is wearing the chest strap or grasping the Lifepulse system sensors.

•

Calories: the number of accumulated calories burned since beginning the workout.

If programmed to do so, the MESSAGE CENTER displays any or all of these values each time the intensity level changes during the workout:

L.

•

Watts: effort level in Watts. A Watt is a unit of power output or the expression of the mechanical rate of work.

•

METs: effort level in METs. A MET is an expression of the rate of work for the human body, or a metabolic equivalent; one MET is approximately equal to the metabolism of a person at rest.

•

Cal/HR: the rate of calories burned per hour.

DATA DISPLAY WINDOW: This window displays the following information: • Incline (treadmills) / Level (non-treadmill products) • Speed • Time

2.3

AT-YOUR-FINGERTIPS RESISTANCE CONTROLS (BIKES AND CROSS-TRAINERS ONLY)

At-Your-Fingertips Resistance Controls (A) are featured on Lifefitness Lifecycle Exercise Bikes and Cross-Trainers. These controls offer a convenient way for users to increase or decrease their workout resistance levels.

A

A

At-Your-Fingertips Resistance Controls are located in the middle of the handlebars on the Upright Lifecycle Exercise Bike.

At-Your-Fingertips Resistance Controls are located on the right bullhorn of the Cross-Trainer.

A

A

At-Your-Fingertips Resistance Controls are located on the right armrest and right side handlebar on the Recumbent Lifecycle Exercise Bike.

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2.4

THE ACCESSORY TRAY / READING RACK

A built-in reading rack (A) allows a book or magazine to be supported during the workout. A built-in accessory tray (B) provides storage for items such as water bottles, personal media devices, and cell phones.

A A

B

B

B

Cross-Trainer

Treadmill

A

B B B

B

A

Upright Lifecycle Exercise Bike

10

Recumbent Lifecycle Exercise Bike

3

HEART RATE ZONE TRAINING EXERCISE

3.1

WHY HEART RATE ZONE TRAINING EXERCISE?

Research shows that maintaining a specific heart rate while exercising is the optimal way to monitor the intensity of a workout and to achieve maximum results. That is the idea behind the Life Fitness heart rate zone training approach to exercise. Zone training identifies an exerciser's ideal heart rate range, or zone, for burning a higher percentage of calories from fat or increasing cardiovascular fitness. The values within the zone depend on the workout. NOTE: Consulting a fitness trainer is recommended for defining specific fitness goals and designing a workout program.

FAT BURN and CARDIO are exclusive workouts designed to take full advantage of the benefits of heart rate zone training exercise. During one of these workouts, grasp the Lifepulse system sensors continuously, or wear the Polar® heart rate chest strap to enable the on-board computer to monitor the heart rate during a workout. The computer automatically adjusts the resistance level (non-treadmill products) or incline (treadmills) to maintain the target heart rate* based on the actual heart rate. To change the target heart rate during a workout, use the LEVEL UP/DOWN ARROW keys (left keys) on non-treadmill products. Use the INCLINE UP/DOWN ARROW keys (left keys) on treadmills.

* Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a 40-year-old user's THR for the CARDIO workout is 144. This workout targets 80 percent of the maximum, so the equation would be (220-40)*.80=144.

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3.2 HEART RATE MONITORING THE LIFEPULSETM DIGITAL HEART RATE MONITORING SYSTEM The patented Lifepulse system sensors are the built-in heart rate monitoring system. For the most accurate reading possible, during a workout: •

Grasp the sensors (A) firmly.

•

Hold each sensor at the horizontal (treadmill, recumbent bike and upright bike) or vertical midpoint (cross-trainer and upright bike).

•

Keep hands steady and in place.

The console displays the heart rate within 10 to 40 seconds after the user grasps the sensors. The following factors may affect a Lifepulse reading: incorrect hand placement on the sensors, upper body activity, lotion or dirt on hands, and excessive or insufficient pressure used when gripping the sensors.

A

A

A

Treadmill

Cross-Trainer

NOTE: Do not attempt to grasp the sensors at speeds over 4.5 mph, or 7.3 kph. For these speeds use of a heart rate chest strap is recommended.

NOTE: Sensors are located on both the arms and bull horns.

A A

A

A

A

Upright Lifecycle Exercise Bike NOTE: Grasp two of the four opposing sensors (A) that are set into the handlebars.

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Recumbent Lifecycle Exercise Bike NOTE: Sensors are located on the side handlebars and armrests.

THE POLAR® TELEMETRY HEART RATE MONITORING CHEST STRAP The Polar® heart rate monitoring system transfers heart rate signals to the console when electrodes are pressed against the skin. These electrodes are attached to a chest strap that the user wears during the workout. The chest strap and telemetry electrodes are optional. To order, call Life Fitness Customer Support Services (see page 1 of this manual). See the diagram below for correct positioning of the strap. The electrodes (A), which are the two grooved surfaces on the underside of the strap, must remain wet to transmit accurately the electrical impulses of the heart back to the receiver. Moisten the electrodes. Then, 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 delivers an accurate heart rate reading when the electrodes are in direct contact with skin. However, it also functions properly through a thin layer of wet clothing. If it becomes necessary to re-moisten the chest strap electrodes, grasp the center of the strap, pull it away from the chest to expose the two electrodes, and moisten them. NOTE: If the Lifepulse system sensors are grasped while the chest strap is worn, and if the signals from the sensors are valid, the on-board computer uses the sensor signals for measuring the heart rate instead of those transmitted with the chest strap.

A

A

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4

THE WORKOUTS

4.1

WORKOUT OVERVIEWS

This section lists the available pre-programmed workouts. For more detailed information, see Section 4.2 titled Using the Workouts. QUICK START is the fastest way to begin exercising and bypasses the steps involved in selecting a specific workout program. On non-treadmill products, after the QUICK START key is pressed, a constant-level workout begins. The intensity level does not change automatically. On treadmills, press the QUICK START key on the console or Activity Zone or any of the Walk/Jog/Run keys to begin a manual, constant-level workout immediately, without having to select a workout program. MANUAL is a workout in which the intensity level does not change automatically. It is accessed by pressing the CHANGE WORKOUT key repeatedly until MANUAL appears and then pressing ENTER. RANDOM is an interval training workout of constantly changing intensity levels that occur in no regular pattern or progression. It is accessed by pressing the CHANGE WORKOUT key repeatedly until RANDOM appears and then pressing ENTER. HILL is an interval-training workout combining “hills” and “valleys” of different intensity levels, which is proven to provide effective, time-efficient cardiovascular results. It is accessed by pressing the CHANGE WORKOUT key repeatedly until HILL appears and then pressing ENTER. FAT BURN is a low-intensity workout for burning a higher percentage of calories from fat. The user must wear a heart rate chest strap or grasp the Lifepulse system sensors continuously. The workout program automatically adjusts the intensity level, based on the actual heart rate, to maintain the rate at 65 percent of the theoretical maximum†. It is accessed by pressing the CHANGE WORKOUT key repeatedly until FAT BURN appears and then pressing ENTER. CARDIO is a higher intensity workout for more fit users, maximizing cardiovascular benefits and total calories burned. The user must wear a heart rate chest strap or grasp the Lifepulse system sensors continuously. The workout program automatically adjusts the intensity level, based on the actual heart rate, to maintain the rate at 80 percent of the theoretical maximum†. It is accessed by pressing the CHANGE WORKOUT key repeatedly until CARDIO appears and then pressing ENTER. Note: Lifepulse heart monitoring is not recommended over 4.5 mph (7.3 kph) on treadmills. Speed is limited to 4.5 mph (7.3 kph) if users do no wear a telemetry strap or target heart rate*is not detected.

FIT TEST estimates cardiovascular fitness compared to other people of the same age and gender. It is accessed by pressing the CHANGE WORKOUT key repeatedly until FIT TEST appears and then pressing ENTER.

4.2

USING THE WORKOUTS

This section provides detailed information on setting up and using workouts. For quick-reference setup steps, see the chart at the end of the section.

TO BEGIN A WORKOUT Non-Treadmill products: To mount Life Fitness exercise equipment, grasp the handles and carefully step on the pedals. To dismount, step off the pedals while still holding the handles. Then let go of the handles. Press QUICK START, begin pedaling. The MESSAGE CENTER displays, "SELECT WORKOUT OR PRESS ENTER TO BEGIN." If it displays a different message, press the CLEAR key twice in rapid succession. NOTE: The Life Fitness AutoStart feature also activates the Achieve console when the user begins pedaling.

Treadmill products: Press the QUICK START key on the console or Activity Zone or any of the Walk/Jog/Run keys. The belt starts moving at 0.5 mph (0.8 kph) and 0% incline. If either of the Walk/Jog/Run keys are pressed, the belt starts moving at the following speeds: walk (2 mph / 3 kph), jog (4 mph / 6 kph) run (6 mph / 9 kph). †

Defined by the American College of Sports Medicine's "Guidelines for Exercise Testing and Prescription" as equal to 220 minus an individual’s age.

* Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a 40-year-old user's THR for the CARDIO workout is 144. This workout targets 80 percent of the maximum, so the equation would be (220-40)*.80=144.

14

SELECTING AND USING QUICK START QUICK START is the fastest way to begin exercising and bypasses the steps of selecting a specific workout program. At the MESSAGE CENTER prompt to select a workout, press the QUICK START key on the console or Activity Zone or Walk/Jog/Run keys (on treadmills). The workout begins at an intensity level that remains the same unless manually changed. After one minute, the MESSAGE CENTER displays a prompt to enter weight, which the computer requires to calculate total calories burned. If the weight is not entered, calories will not be displayed.

SELECTING A WORKOUT For MANUAL, FAT BURN, CARDIO, RANDOM, HILL, and FIT TEST: When prompted to select a workout, press the CHANGE WORKOUT key until the desired workout appears and then press ENTER.

ENTERING WEIGHT When prompted by the MESSAGE CENTER to enter weight, use the TIME UP/DOWN ARROW keys (center keys) to increase or decrease the displayed weight to the correct value and press ENTER. The default weight is 150 pounds or 68 kilograms. The on-board computer calculates the number and rate of calories burned using the entered weight as well as the pedaling (walking/running) speed and resistance (or incline). (The default weight of 150 pounds will be entered automatically after 10 seconds if no keys are pressed).

ENTERING TIME When prompted by the MESSAGE CENTER to enter a time, use the TIME UP/DOWN ARROW keys (center keys) to increase or decrease the displayed time to the desired value and press ENTER. (The default time of 60 minutes will be entered automatically after 10 seconds if no keys are pressed).

ENTERING INCLINE (TREADMILLS ONLY) When prompted by the MESSAGE CENTER to enter an incline, use the INCLINE UP/DOWN ARROW keys (left keys) to increase or decrease the displayed incline and press ENTER. (The default Incline of 0% will be entered automatically after 10 seconds if no keys are pressed).

ENTERING SPEED (TREADMILLS ONLY) When prompted by the MESSAGE CENTER to enter a speed, use the SPEED UP/DOWN ARROW keys (right keys) to increase or decrease the displayed speed and press ENTER.

ENTERING LEVEL (NON-TREADMILLS ONLY) When prompted by the MESSAGE CENTER to enter a level, use the LEVEL UP/DOWN ARROW keys (left keys), or the AtYour-Fingertips Resistance Controls, to increase or decrease the displayed resistance level and press ENTER.

ENTERING GENDER (FIT TEST ONLY) When prompted by the MESSAGE CENTER to enter a gender, use the TIME UP/DOWN ARROW keys (center keys) to select a gender and press ENTER.

ENTERING AGE When prompted by the MESSAGE CENTER to enter age, use the TIME UP/DOWN ARROW keys (center keys) to increase or decrease the displayed age to the correct value and press ENTER. Life Fitness workout programs that set a target heart rate* zone first calculate the user’s theoretical maximum heart rate† by subtracting the user’s age from the number 220. The programs then calculate the target zone as a percentage of the theoretical maximum.

SELECTING AND ADJUSTING THE RESISTANCE LEVEL / INTENSITY LEVEL When prompted by the MESSAGE CENTER, use the LEVEL UP/DOWN ARROW keys to increase or decrease the displayed resistance / intensity level.

†

•

Resistance level: Bike and Cross-Trainer each support up to 25 levels. On each level, there are seven different hills, they are mapped directly into the 7 rows of a workout profile. Each hill offers finer tweaking of resistance.

•

Intensity Level of Hill and Random Workouts (Treadmill): The steps for setting up a HILL or RANDOM workout include selecting a level. Level refers to a range of incline percentages as outlined in the table on the following page.

Defined by the American College of Sports Medicine's "Guidelines for Exercise Testing and Prescription" as equal to 220 minus an individual’s age.

*Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a 40-year-old user's THR for the FAT BURN workout is 117. This workout targets 65 percent of the maximum, so the equation would be (220-40)*.65=117

15

LEVEL

% INCLINE

LEVEL

% INCLINE

1

0.0 – 1.5

11

2.0 – 8.5

2

0.0 – 2.2

12

3.0 – 9.2

3

0.0 – 2.9

13

3.5 – 9.9

4

0.0 – 3.6

14

5.0 – 10.6

5

0.0 – 4.3

15

5.5 – 11.3

6

0.0 – 5.0

16

6.5 – 12.0

7

0.0 – 5.7

17

7.0 – 12.7

8

0.0 – 6.4

18

8.0 – 13.4

9

0.5 – 7.1

19

8.7 – 14.1

10

1.5 – 7.8

20

9.0 – 15.0

SELECTING AND ADJUSTING THE HEART RATE LEVEL When prompted by the MESSAGE CENTER, use the LEVEL or INCLINE UP/DOWN ARROW keys (left keys) to increase or decrease the target heart rate* to the desired value and press ENTER. Adjust the level as needed or desired during the workout. •

Target heart rate: Programs that calculate a target heart rate base this number on the age of the user and the type of workout. The user accepts or adjusts the rate when setting up the workout. During the workout itself, the program reads the heart rate, which is transmitted via the heart rate chest strap or the Lifepulse system sensors; it uses this data to adjust the resistance, incline, and if necessary, decrease speed. Manually raising the rate increases the intensity of the cardiovascular exercise.

SWITCHING WORKOUTS “ON-THE-FLY” It is possible, during a workout, to switch to another workout program. After a switch, the console retains all the progress information about the workout since its beginning. To change workouts “on the fly,” simply press the CHANGE WORKOUT key until the desired new workout appears and press ENTER. This feature is available for all workouts except the Fit Test.

PAUSING WORKOUTS Non-Treadmill products: To pause a workout, simply stop pedaling. The pause duration lasts 60 seconds, after which the console automatically shuts down. Resume pedaling to continue the workout or press CLEAR to view the workout summary. Users can also press the PAUSE key at any point during a workout to go immediately into Pause Mode. To continue the workout, press the PAUSE key a second time within the 60 second pause duration. After 60 seconds, the pause mode expires and the workout summary appears. Treadmills: Press the PAUSE key to stop the belt and hold the current workout. Continue the workout by pressing the PAUSE key a second time. Pressing the CLEAR key once also activates the Pause Mode.

ENDING WORKOUTS EARLY Non-Treadmill products: To end a workout before the pre-set duration expires, press CLEAR once. The MESSAGE CENTER then displays a workout summary, which includes the distance travelled, the total calories burned, and other statistics. Press CLEAR a second time and the MESSAGE CENTER displays “SELECT WORKOUT OR PRESS QUICK START” for a new workout. Treadmills: Press the CLEAR key once to go into Pause Mode. Press the CLEAR key twice to transition the system to the Workout Summary mode. Press the CLEAR key a third time and the MESSAGE CENTER displays “SELECT WORKOUT OR PRESS QUICK START” for a new workout. Pressing the STOP key to stop the workout will transition to the Workout Summary mode. Pulling the Emergency Stop Switch causes a rapid belt deceleration. The following message is displayed: “REPLACE EMERGENCY STOP SWITCH.” Replacing the Emergency Stop Switch causes the system to transition to the Workout Summary mode.

* Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a 40-year-old user's THR for the CARDIO workout is 144. This workout targets 80 percent of the maximum, so the equation would be (220-40)*.80=144.

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4.3

WORKOUT DESCRIPTIONS

WORKOUT MODES On bikes, the MANUAL, QUICK START, HILL and RANDOM workouts default to BIKE MODE which simulates the experience of riding an actual bicycle. The rate of calories burned and total distance travelled increase automatically as the user increases the pedaling speed. On bikes, the FAT BURN, CARDIO, and FIT TEST workouts default to CONSTANT-CALORIES-PER-HOUR-MODE which enables a user to maintain a constant rate of calories burned per hour. As the pedaling speed increases, the resistance level automatically decreases. As the pedaling speed decreases, the resistance level automatically increases.

QUICK START QUICK START is the fastest way to begin exercising and bypasses the steps of selecting a specific workout program. The intensity level for the workout is set automatically and remains the same unless manually changed. To change the level, use the LEVEL UP/DOWN ARROW keys on non-treadmill products (SPEED and INCLINE UP/DOWN ARROW keys on treadmills) to enter a higher or lower level number. After the workout has been in progress for one minute, the MESSAGE CENTER displays “ENTER WEIGHT”, which the computer requires to calculate total calories. Using the TIME UP/DOWN ARROW keys (center keys) increases or decreases the displayed weight to the correct value. NOTE: On non-treadmill products, the Life Fitness AutoStart feature also activates the Achieve console when the user steps on a product’s pedals and begins pedaling. NOTE: On treadmills, when the user presses QUICK START on the console or Activity Zone, the belt starts moving at 0.5 mph (0.8 kph) and 0% incline. If the Walk/Jog/Run keys are pressed and enabled, a workout starts at the following speeds: walk (2 mph / 3 kph), jog (4 mph / 6 kph) run (6 mph / 9 kph).

MANUAL WORKOUT The MANUAL program sets an intensity level that does not change automatically. While the workout is in progress, increase or lower the intensity level as desired using the LEVEL UP/DOWN ARROW keys on non-treadmill products (SPEED and INCLINE UP/DOWN ARROW keys on treadmills).

RANDOM WORKOUT The RANDOM program creates a terrain of hills and valleys that varies with each workout. More than one million different patterns are possible. For non-treadmill products, because workout levels are greater in this workout than in the HILL workout, it is recommended that the RANDOM workout be set one or two levels lower than the workout level which would normally be selected in the HILL workout. The RANDOM profile shift occurs every 10 seconds.

HILL The Life Fitness-patented HILL workout offers a variety of configurations for interval training. Intervals are periods of intense aerobic exercise separated by regular periods of lower-intensity exercise. The WORKOUT PROFILE window represents these high and low intervals as columns of light, which together have the appearance of hills and valleys. The computerized interval training workout has been scientifically demonstrated to promote greater cardio-respiratory improvement than steady-pace training. Each HILL workout goes through four phases, each marked by different intensity levels. The WORKOUT PROFILE window displays the progress of these phases, as seen in the chart following these descriptions below. As noted in the descriptions, the heart rate should be measured by the user at two stages in the workout to gauge its effectiveness.

1

Warm-up is a phase of low, gradually-rising resistance, which brings the heart rate into the lower end of the target zone and increases respiration and blood flow to working muscles.

2

Plateau increases the intensity slightly, and keeps it steady, to bring the heart rate to the low end of the target zone. Check the heart rate at the end of this phase.

3

Interval Training is a series of increasingly steeper hills, alternating with valleys (or periods of recovery). The heart rate should rise to the high end of the target zone. Check the heart rate at the end of this phase.

4

Cool-down is a low-intensity phase that allows the body to begin removing lactic acid and other exercise by-products, which build up in muscles and contribute to soreness.

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Each column, as seen in the WORKOUT PROFILE window and the chart above, represents one interval. The overall duration of the workout determines the length of each interval. The Hill program cannot complete all four phases adequately for a workout lasting less than 10 minutes. The program condenses a workout of this duration at various stages. Treadmills: Intervals occur every 10 seconds if the workout duration is less than or equal to 10 minutes. Intervals occur every 11, 12, 13,..19 seconds for respective workout durations of 11, 12, 13,...19 minutes. Intervals occur every 20 seconds if the workout duration is over 20 minutes. Non-Treadmill Products: Intervals occur every 5 seconds if the workout duration is less than or equal to 5 minutes. Intervals occur every 6, 7, 8,...19 seconds for respective workout durations of 6, 7, 8,..19 minutes Intervals occur every 20 seconds if the workout duration is over 20 minutes.

FAT BURN FAT BURN is a low-intensity workout for burning a higher percentage of calories from fat. The user must wear a heart rate chest strap or grasp the Lifepulse system sensors continuously. The workout program automatically adjusts the intensity level, based on the actual heart rate, to maintain the rate at 65 percent of the theoretical maximum†.

CARDIO CARDIO is a higher intensity workout for more fit users, maximizing cardiovascular benefits and total calories burned. The user must wear a heart rate chest strap or grasp the Lifepulse system sensors continuously. The workout program automatically adjusts the intensity level, based on the actual heart rate, to maintain the rate at 80 percent of the theoretical maximum†.

FIT TEST The Life Fitness Fit Test program is another exclusive feature. The Fit Test workout estimates cardiovascular fitness and can be used to monitor improvements in endurance every four to six weeks. The user must grasp the Lifepulse hand sensors when prompted or wear a heart rate chest strap, as the test score calculation is based on a heart rate reading. The workout duration will be five minutes at a 5% incline (treadmills) or five minutes at the chosen resistance level (non-treadmill products). Immediately afterward, the console will take the user's heart rate reading, calculate a fitness score, and display the score in the MESSAGE CENTER. The Fit Test is considered to be a submax VO2 (volume of oxygen) test. It gauges how well the heart supplies oxygenated blood to the exercising muscles, and how efficiently those muscles receive oxygen from the blood. Physicians and exercise physiologists generally regard this test as a good estimate of aerobic capacity. To set up the Fit Test (on non-treadmill products): Begin pedaling. Press the CHANGE WORKOUT button repeatedly until the FIT TEST option appears in the MESSAGE CENTER. Press ENTER to select the FIT TEST option. The MESSAGE CENTER will prompt for a user weight (ENTER WEIGHT). Use the TIME UP/DOWN ARROW keys (center keys) to input your weight. Press ENTER to accept the weight. The MESSAGE CENTER will next prompt for a user age (ENTER AGE). Use the TIME UP/DOWN ARROW keys (center keys) to input your age. Press ENTER to accept the age. The MESSAGE CENTER will next prompt for a user gender (SELECT GENDER). Use the TIME UP/DOWN ARROW keys (center keys) to select a gender. Press ENTER to accept the gender selection. The MESSAGE CENTER will next prompt for a workout level (ENTER LEVEL). Consult the following recommended fit test level chart for an appropriate effort level based on your age, gender and activity level. Use the TIME UP/DOWN ARROW keys (center keys) to enter the corresponding level. NOTE: Cross-Trainers and Bikes only: As the test continues, a message will prompt the user to maintain a pedaling rate

between 50-60 rpm (cross-trainers) and 60-80 rpm (bikes). The user must maintain this rate throughout the 5-minute test duration. After 16 seconds, if the rate is not maintained, the fit test will automatically terminate. After the five-minute FIT TEST is completed, a FIT TEST score will be displayed. †

Defined by the American College of Sports Medicine's "Guidelines for Exercise Testing and Prescription" as equal to 220 minus an individual’s age.

* Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a 40-year-old user's THR for the CARDIO workout is 144. This workout targets 80 percent of the maximum, so the equation would be (220-40)*.80=144.

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To set up the Fit Test (on treadmills): Press the CHANGE WORKOUT button repeatedly until the FIT TEST option appears in the MESSAGE CENTER. Press ENTER to select the FIT TEST option. The MESSAGE CENTER will prompt for a user weight (ENTER WEIGHT). Use the TIME UP/DOWN ARROW keys (center keys) to input your weight. Press ENTER to accept the weight. The MESSAGE CENTER will next prompt for a user age (ENTER AGE). Use the TIME UP/DOWN ARROW keys (center keys) to input your age. Press ENTER to accept the age. The MESSAGE CENTER will next prompt for a user gender (SELECT GENDER). Use the TIME UP/DOWN ARROW keys (center keys) to select a gender. Press ENTER to accept the gender selection. The MESSAGE CENTER will next prompt for a workout level (ENTER SPEED)(2-4.5 mph / 3.2 -7.3 kph). Consult the following recommended fit test level chart for an appropriate effort level based on your age, gender and activity level. Use the SPEED UP/DOWN ARROW keys to enter the corresponding level.

FIT TEST PROGRAM SUGGESTED EXERTION LEVELS Inactive

Active

Very Active

L 2-4 men

L 3-10 men

L 7-15 men

L 1-2 women

L 2-5 women

L 3-10 women

2-3 mph

3-4 mph

3.5-4.5 mph

3.2-4.8 kph

4.8-6.4 kph

5.6-7.3 kph

L 4-6 men

L 5-10 men

L 8-14 men

L 2-4 women

L 3-7 women

L 6-10 women

Cross-Trainer

Treadmill

Exercise Bike

Suggested exertion levels should be used as a guideline for setting up the Fit Test program. The goal is to elevate the user's heart rate to a level that is between 60%-85% of their theoretical maximum† heart rate. Within each suggested range, these additional guidelines can be used: Lower Half of Range

Upper Half of Range

higher age

lower age

lower weight

higher weight*

shorter

taller

* in cases of excessive weight, use lower half of range The computer will not accept: heart rates less than 52 or greater than 200 beats per minute body weights less than 75 pounds (34 kg) or greater than 400 pounds (182 kg) ages below 10 or over 99 years If you make an error when entering any Fit Test data, you can correct it by pressing CLEAR, inputting the correct information, and pressing ENTER.

† Defined by the American College of Sports Medicine's "Guidelines for Exercise Testing and Prescription" as equal to 220 minus an individual’s age.

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It is important for you to take the Fit Test under similar circumstances each time. Your heart rate is dependent on many factors, including: amount of sleep the previous night (at least seven hours is recommended) time of day time since last meal (two to four hours after the last meal is recommended) time since last beverage containing caffeine or alcohol, or cigarette (at least four hours is recommended) time since last exercise (at least six hours is recommended) data input that exceeds human potential For the most accurate Fit Test results, perform the Fit Test on three consecutive days and average the three scores. NOTE: To receive a proper Fit Test score, the work done must be within a training heart rate zone that is 60 percent to 85 percent of the theoretical maximum heart rate. This rate is defined by the American College of Sports Medicine's "Guidelines for Exercise Testing and Prescription" as equal to 220 minus an individual's age.

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The tables below list fit test results. RELATIVE FITNESS CLASSIFICATION FOR MEN Men

Estimated VO2 Max (ml O2/kg/min) Per Age Category

Rating

20-29

30-39

40-49

50-59

60+

Elite

55+

52+

51+

47+

43+

Excellent

53-54

50-51

49-50

45-46

41-42

Very Good

50-52

48-49

46-48

43-44

39-40

Above Average

45-49

43-47

42-45

39-42

35-38

Average

40-44

38-42

37-41

34-38

31-34

Below Average

38-39

36-37

34-36

32-33

29-30

Low

35-37

34-35

32-33

29-31

26-28

Very Low

<35

<34

<32

<29

<26

RELATIVE FITNESS CLASSIFICATION FOR WOMEN Women

Estimated VO2 Max (ml O2/kg/min) Per Age Category

Rating

20-29

30-39

40-49

50-59

60+

Elite

47+

44+

42+

37+

35+

Excellent

45-46

42-43

40-41

35-36

33-34

Very Good

43-44

40-41

38-39

33-34

31-32

Above Average

38-42

36-39

34-37

30-32

27-30

Average

33-37

31-35

30-33

26-29

24-26

Below Average

31-32

29-30

28-29

24-25

22-23

Low

28-30

27-28

25-27

22-23

20-21

Very Low

<28

<27

<25

<22

<20

Life Fitness developed this rating scale based on VO2 max percentile distributions referenced in American College of Sports Medicine's "Guidelines for Exercise Testing and Prescription" (7th Ed. 2006) which were obtained from the data collected by the Cooper Institute Aerobics Center Longitudinal Study, 1970-2002. It is designed to provide a qualitative description of a user’s VO2 max estimation; and a means of guiding assessment and tracking improvement.

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