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X 3 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 to read this ENTIRE operation manual and ALL installation instructions. This will help in setting up the equipment quickly and in instructing others on how to use it correctly and safely. FCC Warning - Possible Radio / Television Interference NOTE: This equipment has been tested and found to comply with the limits for a Class B digital device, pursuant to part 15 of the FCC rules. These limits are designed to provide reasonable protection against harm
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TABLE OF CONTENTS 1. Getting Started . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6 1.1 Important Safety Instructions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6 1.2 Set-up . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8 Where to Pl
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4.2 Setting Up and Using the Workouts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17 Selecting and Using Quick Start Manual Mode // Selecting a Workout // Entering a Duration // Selecting and Adjusting the Intensity Level // Starting a Workout // Pausing a Workout // Resetting a Workout // Reviewing a Completed Workout // Understanding the Heart Rate Zone to Maximize Workout Benefits 4.3 Workout Descriptions . . . . . . . . . . . . .
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This Operation Manual describes the functions of the following products: Life Fitness cross-trainer: X3 0 See Section 7, titled Specifications page in this manual for product-specific features. Statement of Purpose: The 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. The manufacturer STRONGLY
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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. • Before using this product, it is essential to read this ENTIRE operation manual and ALL instructions. The cross-trainer is intended for use solely in the manner described in this manual. • Always follow the console instructions for proper operation. • Close supervision is necessa
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• Keep the power cord away from heated surfaces. Do not pull the equipment by the power cord or use the cord as a handle. • Do not run the power cord on the floor under or alongside of the Cross-Trainer. • Wear shoes with rubber or high-traction soles. Do not use shoes with heels, leather soles, cleats or spikes. Do not use the cross-trainer in bare feet. • Do not tip the cross-trainer on its side during operation. • Keep hands and feet away from all moving parts. • To ensure proper functionin
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1.2 SETUP Read the entire Operation Manual before setting up the cross-trainer. WHERE TO PLACE THE CROSS-TRAINER Following all safety instructions in Section 1.1, move the cross-trainer to the location in which it will be used. See Section 5, titled Specifications, for the dimensions of the footprint. Allow one foot (30.4 cm) of clearance in front of the cross-trainer to allow for movement of the pedal levers. It should be easy to mount the cross-trainer from the side. HOW TO STABILIZE THE CROS
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2 THE DISPLAY CONSOLE 2.1 DISPLAY CONSOLE OVERVIEW The computerized display console on the 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. 2.2 DISPLAY CONSOLE DESCRIPTIONS G E E The functions for the keys and display windows on the cross-trainer console are listed and described in this section. See Section 4, titled The Workouts,
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A START/STOP/HOLD TO RESET: Use this key to initiate a number of different functions on the cross-trainer. • Beginning a 30-minute QUICK-START MANUAL workout immediately, without setup steps • Beginning a workout after completing the setup steps for a specific workout • Pausing a workout-in-progress • Restarting a paused workout • Deleting a current workout and making it possible to set up a new workout B ENTER: Press this key to accept information displayed by the console when setting up a wor
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The bottom window displays the following statistics in alternating rotation for a workout-in-progress. Depending on which statistic is being displayed at any given instance, the corresponding LED lights up at the same time. • RPM (Revolutions Per Minute): The pedaling speed or rate • Distance: The total distance traveled • Calories: The number of calories burned • Level: The level of a workout-in-progress • Heart Rate: Actual user heart rate F WORKOUT LED INDICATORS: One set of LEDs is matched
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2.3 THE READING RACK AND ACCESSORY TRAY A reading rack (A) for supporting a book or magazine is located at the base of the upper panel of the console. A water bottle holder (B) is mounted on the monocolumn of the cross-trainer. A B B 12
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2.4 THE WIRELESS HEART RATE CHEST STRAP The exercise bike is equipped with wireless, a heart rate monitoring system in which electrodes, pressed against the skin, transfer heart rate signals to the exercise bike console. These electrodes are attached to a wireless heart rate chest strap that the user wears during the workout. The chest strap is included with the exercise bike. See the diagram below for correct positioning of the strap. The electrodes (A), which are the two grooved surfaces on th
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3 CORRECT USAGE 3.1 MOUNTING AND DISMOUNTING THE CROSS-TRAINER If mounting from the user right side of the Cross-Trainer, grasp the user right handlebar with the right hand. Place the right foot on the user right pedal and carefully step over the Cross-Trainer, grasp the user left handlebar with the left hand, and place the left foot on the user left pedal. If mounting from the user left side, proceed in an opposite fashion. Reverse the process to dismount the Cross-Trainer. 3.2 BIOMECHANICAL G
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REVERSE MOTION – TOTAL BODY • Mount the Cross-Trainer facing forward • Hands should be positioned comfortably on the moving handles such that the elbow creates a 90 degree angle when the moving handlebar is rotated toward you • Choose the desired workout profile and duration on the console • Begin moving feet in a smooth reverse pedaling motion by pulling top foot backward and pushing bottom foot forward • Exercise at a speed that is comfortable for you BRAKING RESISTANCE The Life Fitness Cross
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4 THE WORKOUTS 4.1 WORKOUT OVERVIEWS This section lists the cross-trainer’s pre-programmed workouts. For more detailed information, see Section 4.2, titled Setting Up and Using the Workouts. QUICK START MANUAL MODE is the fastest way to begin exercising, and it bypasses the steps involved in selecting a specific workout program. After the START key is pressed, a constant-level workout begins. The resistance level does not change automatically. INTERVAL combines “hills” and “valleys” of differen
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4.2 SETTING UP AND USING THE WORKOUTS To activate the console, press any key, or simply start pedaling. When the console display lights up, either select QUICK START MANUAL MODE, or select a specific workout. Setting up a specific workout involves five steps, which are described in this section: 1. Selecting a workout 2. Entering a workout duration 3. Entering a weight 4. Selecting a level 5. Starting the workout (pressing START) or ENTER SELECTING AND USING QUICK START MANUAL MODE Press the S
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ENTERING A WEIGHT After a workout is selected, the top DATA WINDOW flashes a default weight. Press ENTER to accept the default. Or, to change the weight, use the ARROW keys. Then, when the weight appears in the DATA WINDOW, press ENTER to accept it. The on-board computer calculates the number and rate of calories burned using the entered weight as well as the pedaling speed. SELECTING A LEVEL FOR A MANUAL WORKOUT After a duration is entered, the bottom DATA WINDOW flashes a default resistance l
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DIFFICULTY LEVEL TABLE (APPLIES TO RANDOM, INTERVAL, SLOPE, PEAK, CHALLENGE) Program Difficulty Level Resistance Level Range 1 1 to 8 2 2 to 9 3 3 to 10 44to11 5 5 to 12 6 6 to 13 7 7 to 14 8 8 to 15 9 9 to 16 EXPLANATION OF DIFFICULTY LEVELS The difficulty level table shows the resistance level range at each difficulty level. Since some workouts have predetermined profiles, a resistance level range had to be created. This allows the user to set a difficulty level of 1 - 9, which will adjust th
