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XT4 Cross-trainer
USER MANU AL
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CORPORATE HEADQUARTERS 10601 West Belmont Avenue Franklin Park, Illinois 60131 • U.S.A. 847.288.3300 • FAX: 847.288.3703 800.735.3867 (Toll-free within U.S.A., Canada) www.lifefitness.com INTERNATIONAL OFFICES LIFE FITNESS ASIA PACIFIC LTD LIFE FITNESS EUROPE GMBH Room 2610, Miramar Tower Siemensstrasse 3 132 Nathan Road 85716 Unterschleissheim Tsimshatsui, Kowloon GERMANY HONG KONG Telephone: (+49) 89.31 77 51.0 Telephone: (+852) 2891.6677 FAX: (+49) 89.31 77 51.99 FAX: (+852) 2575.6001 LIFE FI
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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 harmf
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TABLE OF CONTENTS Unpacking and Assembly . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4 Operation . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6 1. Getting Started . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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UNPACKING THE CROSS-TRAINER 1. Carefully cut and remove the SHIPPING BANDS. 7. With the help of another person, carefully lift the BASE UNIT from the SHIPPING CARTON. Remove the pro- 2. Carefully cut the tape securing the TOP FLAPS. tective packaging from the unit 3. Fold the TOP FLAPS outward fully. 4. Remove the UPRIGHT TUBE ASSEMBLY and PEDAL LEVER. Remove the CENTER STYROFOAM SPAC- ER. 5. Remove all remaining components, parts bags, and styrofoam packaging until only the base unit remains. 6
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ASSEMBLING THE CROSS-TRAINER Tools required: Metric Socket set, Phillips Screwdriver, Metric Wrench set 8. Locate the user right PEDAL LEVER (L) and PEDAL (M). 1. Position the base unit near the desired location for use (Refer to the "Getting Started" section of this manual for Position the PEDAL above the PEDAL MOUNTING PLATE proper location). Locate and install the four LEVELER FEET (N) and secure the PEDAL using four SCREWS (13) and (A) into the front and rear STABILIZERS as shown. LOCK WASHE
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This Operation Manual describes the functions of the following products: M Life Fitness Essential cross-trainer: XT4 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 manufacture
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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-train- er is intended for use solely in the manner described in this manual. • Always follow the console instructions for proper operation. • Close supervision is necess
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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. 9
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2.2 DISPLAY CONSOLE DESCRIPTIONS 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, for detailed information on using the console to set up workouts. A START/STOP/HOLD TO PRESET: Use this key to initiate a number of different functions on the cross-trainer. • Begining a 30-minute QUICK-START MANUAL workout immediately, without setup steps • Beginning a workout after completing the setup steps
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2.3 THE READING RACK AND WATER BOTTLE HOLDER 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. 11
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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 dis- mount the Cross-Trainer. 3.2 BIOMECHANICAL
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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 different
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ENTERING 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 DIFFICULTY LEVEL After a duration is entered, the bottom DATA WINDOW flashes a default difficulty level of “1”,
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USING THE HEART RATE ZONE TO MAXIMIZE WORKOUT BENEFITS Research shows that keeping the heart rate within a certain range while exercising promotes muscular and cardiovascular conditioning for maximum health benefits. This range is between 60 percent and 85 percent of a given user’s theoretical maximum heart rate. The maximum rate varies by age. To calculate it, subtract the user’s age from the number 220. For example, the theoretical maximum heart rate for a 35-year-old user would be 185 beats
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MANUAL MANUAL is a workout in which the resistance level does not change automatically. When a MANUAL workout is in progress, the user can vary the resistance levels by pressing the UP and DOWN ARROW keys. PEAK PEAK is intended to burn fat by maintaining a constant level of resistance throughout the workout. As the profile diagram indicates, the resistance level begins gradually, maintains a plateau and then gradually declines. SLOPE SLOPE gradually increases the intensity throughout the workout
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5 SERVICE AND TECHNICAL DATA 5.1 PREVENTATIVE MAINTENANCE TIPS The cross-trainer is backed by engineering excellence and is one of the most rugged and trouble-free pieces of exercise equipment on the market today. The manufacturer’s products have proven to be durable in health clubs, colleges, military facilities, and other locations the world over. This same technology, engineering expertise, and reliability have gone into the cross-trainer. NOTE: The safety of the equipment can be maintained o
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5.3 HOW TO OBTAIN PRODUCT SERVICE 1. Verify the symptom and review the operating instructions. The problem may be unfamiliarity with the product and its features and workouts. 2. Locate and document the serial number of the unit. The serial number plate is located on the front stabilizer, below the shroud. 3. Contact Customer Support Services via the Web at: www.lifefitness.com, or call the nearest Customer Support Services group: For Product Service within the United States and Canada: Telepho
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5.4 CROSS-TRAINER SPECIFICATIONS Designed use: Consumer Maximum user weight: 300 pounds / 136 kilograms Resistance system: Eddy current CONSOLE: Displays: DATA DISPLAYS with time, RPM, distance, calories, and level DOT MATRIX WINDOW indicating workout profile Summaries: Time, distance WORKOUTS: Quck Start Manual Mode, Interval, Random, Manual, Peak, Slope, Challenge Intensity levels: 16 Pedal size 16 inches by 7 inches / 41 centimeters by 18 centimeters Drive type: Link6 Power requirements: 120V
