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X 3 TOTAL-BODY ELLIPTICAL CROSS-TRAINER
5
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 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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5.2 Using the Workouts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19 To Begin any Workout // Selecting Quick Start // Selecting a Workout // Entering a Duration // Entering Age // Selecting the Difficulty Level or Target Heart Rate // Pausing Workouts // Initiating an Early Cool Down // Ending Workouts Early 5.3 Workout Descriptions . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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This Operation Manual describes the functions of the following products: Life Fitness cross-trainer: X3 5 See Section 9, 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 9, 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 The functions for the keys and display windows on the J cross-trainer console are listed and described in this section. See Section 5, titled The Workouts, for
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A QUICK START: Press this key to begin a MANUAL workout immediately, without having to select a workout. Once the workout is in progress, use the ARROW KEYS to change the intensity level or workout duration as desired. B MY WORKOUTS: Press this key to select a MY WORKOUTS user preset workout. C WORKOUT PROFILES: Press this key to select one of the following workouts during a workout setup: • MANUAL • SPORTS TRAINING • HEART RATE HILL • RANDOM • FAT BURN • HEART RATE INTERVAL • HILL • CARDIO • EX
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H WORKOUT PROFILE WINDOW: This window displays shapes, made of columns of lights, that represent the levels of intensity in a workout-in-progress. The higher the column, the greater the intensity. During a HEART SYNC workout, the Cross-Trainer requires the use of wirelessheart rate chest strap to detect a heart rate signal. If the console does not detect a signal, the MESSAGE CENTER displays the prompt, "NEED HEART RATE - CHECK TELEMETRY STRAP". If the console does not receive the signal with
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L LEVEL ARROWS keys: Main function is to change resistance level. (lower console) M TOTAL BODY TRAINER keys: Allows user to activate Total Body Trainer mode when in Manual, Hill, or Random workouts. (lower console) N LOWER BODY TRAINER keys: Allows user to activate Lower Body Trainer mode when in Manual, Hill or Random workouts. (lower console) 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. An
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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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TM 4 HEART SYNC EXERCISE PROGRAMS 4.1 WHY HEART SYNC WORKOUTS? 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 Heart Sync approach to exercise. Heart Sync workouts identify an exerciser's ideal heart rate range for burning fat or increasing cardiovascular fitness. The values within the range depend on the workout. NOTE: Consulting a fitness trainer is reco
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4.2 THE WIRELESS HEART RATE CHEST STRAP The Cross-Trainer is equipped with wireless heart rate monitoring system in which electrodes, pressed against the skin, transfer heart rate signals to the cross trainer 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 the
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5 THE WORKOUTS 5.1 WORKOUT OVERVIEWS This section lists the cross trainer’s pre-programmed workouts. For more detailed information, see Section 5.2, titled Using the Workouts. QUICK START is the fastest way to begin exercising, and it bypasses the steps involved in selecting a specific workout program. After the QUICK START key is pressed, a constant-level workout begins. The intensity level does not change automatically. HILL is an interval-training workout combining “hills” and “valleys” of
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CARDIO is a higher intensity workout for more fit users, emphasizing cardiovascular benefits and maximum fat burning. The user must grasp the hand pulse sensors or wear a wireless heart rate chest strap. The workout program automatically adjusts the intensity level, based on the actual heart rate, to maintain the user’s heart rate at 80 percent of the theoretical maximum. HEART RATE HILL consists of three hills that target three heart rate goals: The first hill brings the heart rate to 90 per
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LOWER BODY TRAINER To vary the Cross-Trainer exercise and maximize the lower-body workout, the lower body trainer workout directs the user to use a forward motion for 3 minutes followed by backward motion for two minutes. By making the most of the Life Fitness Cross-Trainer's forward and reverse feature, this program provides an effective workout for the thighs, calves, hips and buttocks. NOTE: This Cross-Trainer workout is a single resistance program. However, it can be made into a variable r
