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X 9 TOTAL-BODY ELLIPTICAL CROSS-TRAINER
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USER MANUAL
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CORPORATE HEADQUARTERS 5100 North River Road Schiller Park, Illinois 60176 • U.S.A. www.lifefitness.com INTERNATIONAL OFFICES LIFE FITNESS ASIA PACIFIC LTD LIFE FITNESS IBERIA LIFE FITNESS UK LTD Room 2610, Miramar Tower Pol. Ind. Molí dels Frares. c/C, nº 12 Queen Adelaide 132 Nathan Road 08620 Sant Vicenç dels Horts (Barcelona) Ely, Cambs CB7 4UB Tsimshatsui, Kowloon SPAIN UNITED KINGDOM HONG KONG LIFE FITNESS EUROPE GMBH LIFE FITNESS JAPAN LIFE FITNESS ATLANTIC BV Siemensstrasse 3 Nippon Bru
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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 dange
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TABLE OF CONTENTS Section Description . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 1. Getting Started . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6 1.1 Important Safety Instructions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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4.3 Workout Descriptions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .25 TM Quick Start // Manual // Random // Sport Training Workout // EZ Resistance // Fat Burn // Cardio // TM TM TM Heart Rate Hill Workout // Heart Rate Interval Workout // Extreme Heart Rate Workout // Hill // Six Pre-set Workouts // Cross-train Aerobics // Cross-train Reverse Watts // Mets 4.4 Using My Workouts Personal Progra
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This User Manual describes the functions of the following product: Life Fitness rear drive total body cross-trainer X9i See "Specifications" page in this manual for product specific features. Statement of Purpose: The Life Fitness cross-trainer is an exercise machine that combines low-impact elliptical pedaling with push/pull arm motion to provide an efficient, effective total body workout. Health-related injuries may result from incorrect or excessive use of exercise equipment. Life Fitness STR
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1 GETTING STARTED 1.1 IMPORTANT SAFETY INSTRUCTIONS SAFETY WARNING: The safety of the product can be maintained only if it is examined regularly for damage and wear. See Preventative Maintenance section for details. • To reduce the risk of electrical shock, always unplug this Life Fitness product before cleaning or attempting any maintenance activity. • To reduce the risk of burns, fire, electric shock or injury, it is imperative to connect each product to a properly grounded electrical outle
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• Do not use this product outdoors, near swimming pools or in areas of high humidity. • Never operate a Life Fitness product with the air openings blocked. Keep air openings free of lint, hair or any obstructing material. • Never insert objects into any opening in this product. If an object should drop inside, carefully retrieve it. If the item cannot be reached, contact Life Fitness Customer Support Services. • Never place liquids of any type directly on the unit, except in the accessory tray
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1.2 SETUP Read the Operation Manual before setting up the Life Fitness cross-trainer. ® WHERE TO PLACE THE LIFE FITNESS CROSS-TRAINER Following all safety instructions in Section 1.1, move the Life Fitness cross-trainer to the location in which it will be used. See Section 7, titled Specifications, for the dimensions of the footprint. Allow one foot of clearance in front of the Life Fitness cross-trainer to allow for movement of the pedal levers. It should be easy to mount the Life Fitness cross
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PLUG IN THE LIFE FITNESS CROSS-TRAINER The Life Fitness cross-trainer comes with a standard power supply for the U.S., or a universal power supply that will accept country-specific line cords. Insert the power adapter jack into the barrel plug on the back of the Life Fitness cross-trainer. Then insert the power supply into the wall outlet (A) (or the universal power supply if outside the U.S. (B). Make sure the cord is routed so that it doesn't bind and will not be walked on. Check that the c
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2 THE DISPLAY CONSOLE 2.1 DISPLAY CONSOLE OVERVIEW The computerized display console on the Life Fitness cross-trainer 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. I Level Calories Heart Rate Distance Speed Time E B J Fat Burn = Low Intensity Cardio = High Intensity Total Age 10 20 30 40 50 Display Body 65% 136 130 123 117 110 Lock Mode 80
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2.2 DISPLAY CONSOLE DESCRIPTIONS This section lists and describes the functions for the keys and display windows on the console. See Section 4, titled The Workouts, for detailed information on using the console to set up workouts. A ENTER: Press this key after entering each value, such as weight or workout time, when prompted by console display messages. B ARROW KEYS: Use the UP and DOWN ARROW keys to change workout parameters displayed on the console, such as length of workout, weight, age, t
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G COOL DOWN: workouts end automatically 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. E
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If programmed to do so, the MESSAGE CENTER displays any or all of these three values each time the intensity level changes during the workout: • Calories per Hour: the rate of calories burned per hour. • Watts: effort level in Watts. The Watt is a unit of power output or the expression of the mechanical rate of work. • METs: effort level in Mets. The Met is an expression of the rate of work for the human body at rest, or a metabolic equivalent; one MET is approximately equal to the metabolism
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2.3 THE ACCESSORY TRAY / READING RACK The accessory tray (A), which is mounted near the base of the console, provides dual storage trays with space for items such as water bottles, personal stereos, and cell phones. Additionally, an integrated reading rack (B) for supporting a book or magazine is located at the base of the uppper panel of the console. B A 14
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3 HEART RATE ZONE TRAINING EXERCISE 3.1 WHY HEARTSYNC™ 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 HeartSync™ zone training approach to exercise. Zone training identifies an exerciser's ideal heart rate range, or zone, for burning fat or increasing cardiovascular fitness. The val- ues within the zone depend on the wor
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The Life Fitness cross-trainer features exclusive workouts designed to take full advantage of the benefits of heart rate zone training exercise: FAT BURN, CARDIO, HEART RATE HILL, HEART RATE INTERVAL, EXTREME HEART RATE. Each workout offers different benefits, as discussed in Section 4, titled The Workouts. During one of these workouts, grasp Lifepulse system sensors, or wear the Polar heart rate chest strap to enable the on-board computer to monitor the heart rate. The computer automatically a
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® THE POLAR TELEMETRY HEART RATE MONITORING CHEST STRAP The Life Fitness cross-trainer is equipped with Polar telemetry, a heart rate monitoring system in which electrodes, pressed against the skin, transfer heart rate signals to the console. These electrodes are attached to a chest strap that the user wears during the workout. The chest strap is included with the Life Fitness cross-trainer. See the diagram below for correct positioning of the strap. The electrodes (A), which are the two groove
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4 THE WORKOUTS 4.1 WORKOUT OVERVIEWS This section lists the Life Fitness cross-trainer’s pre-programmed workouts. For more detailed information, see Section 4.2, titled Using the Workouts. The following workouts are accessbile via the ARROW keys. QUICK START is the fastest way to begin exercising, and it bypasses the steps of selecting a specific workout. Once the QUICK START key is pressed, a constant-level workout begins. The intensity level does not change automatically. MANUAL is a workout
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HEART RATE INTERVAL alternates between a hill, which brings the heart rate up to the target rate, and a valley, which brings the heart rate down to 90 percent of the target. The user must grasp the Lifepulse system sensors or wear a Polar heart rate chest strap. EXTREME HEART RATE alternates between two target heart rate goals as quickly as possible. The effect is similar to that of running sprints. The user must grasp the Lifepulse system sensors or wear a Polar heart rate chest strap. HILL is
