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Model 6000 lifecycle@ Aerobic Trainer
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OPERATIONMANUAL:-
How To Get The Mos~
Out Of Your lifecycle Workout
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INTRODUCTION How To Get the Most Out of Your Lifecycle@ Workout Congratulations...and welcome to the world of Life Fitness. Inc. ard :.~~ Lifecycle~ aerobic trainer. Your new Lifecycle~ is the culmination of over 17 years of THE technological innovation. Today. it is recognized as the world's i LiFECYCLE@ most popular and most advanced computerized stationary I bicycle. IOPERATION ,MANUAL The Lifecycle~ offers a host of exclusive features designed to help you achieve your fitness goals more quic
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oC~~ Company A ~~ We bring frtness to life.~ Sales, Product Information and Customer Service: Ufe Frtness,lnc. Customer Service 9601 Jeronimo Road Irvine, Califomia 92718 (BOO) 543-2925 Toll Free (714) 859-1011 Telex: 4722127 UFE UI Fax: (714) 458-5711 Assistance on Installation, Operation, Warranty, Parts and Repairs: Ufe Fitness Inc. Product Support 10601 West Belmont Avenue Franklin Park,lIIinois 60131 (BOO) 351-3737 Toll Free (312) 451-0036 Telex: 721596 Fax: (312) 4514137 Europe: Ufe Fitnes
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oCffk~ A rz:>~ Company We bring frtness to life.~ Sales, Product Information and Customer Service: Life FItneSS, Inc. Customer Service 9601 Jeronimo Road Irvine. California 92718 (800) 543-2925 Toll Free (714) 859-1011 Telex: 4722127 UFE UI Fax: (714) 458-5711 Assistance on Installation, Operation, Warranty, Parts and Repairs: Life Frtness Inc. Product Support 10601 West Belmont Avenue Franklin Park, Illinois 60131 (800) 351-3737 Toll Free (312) 451.0036 Telex: 721596 Fax: (312) 451-4137 Europe:
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The Lifecycle~ Mcx:lel6000 aerobic trainer is lightweight, easy to move from room-to-room and features the same motivating Hill Profile program that has attracted thousands of loyal users in health clubs around the world. 5
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TABLE OF CONTENTS How to Use the Display Console 8 Howto DevelopYour PersonalExercisePlan 11 Start with a Medical Exam 11 Planning YourAerobicWorkout 11 Your Goals 11 ..'"'''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''' FIT Guidelines 12 "'''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''' FREQUENCY 12 '"'''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''' INTENSITY 12 """""'"''''''''''''''''''''''''''''''''''''
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- TABLES Table 1: Training Heart Rate Range (THRR) for Fat Loss and Cardiorespiratory Improvement """""'"'''' ..., 44 Table 2: Weight Conversion Chart 46 UFECYCLE@ TRAINING LOG 47 """""' , (with blank pages for your use) U.S. Patent no.'s 3,767,195 and 4,358,105 7
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HOW TO USE THE DISPLAY CONSOLE The Lifecycle~ aerobic trainer's computerized display console allows you to watch your progress as you ride. The on-board computer lets you tailor your workout to your individual fitness capabilities and provides a unique means of measuring your fitness improvement from one workout to the next. You'll want to challenge yourself by gradually increasing exercise intensity and exercise time as your endurance improves. The display is simple to program and easy to use.
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the same ride twice. Ifyou choose the Manual program, you will ride at a steady-pace, that is, hills and valleys will not a~pear in the LED matrix window. C. PEDAL RPM WINDOW: Your pedaling speed, measured in revolutions per minute (RPM). is displayed here. A small red light in the narrow vertical window to the left of the PEDAL RPM window instructs you to maintain either 80 APM or 100 RPM. The light flashes when you are pedaling faster or slower than the recommended speed. D. ELAPSED TIME WINDO
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When the "RESET" key is pressed once, the bike's stop watch feature is activated and the time Is displayed In the ELAPSED TIME WINDOW. Use this stop watch to time your rest period or to time the pulse check procedure. To resume your exercise program, simply press the "ENTER" key. To cancel the current exercise program, press "RESET" twice. (The current exercise program is also cancelled when you stop pedaling.) "FIT TEST" KEY: This key is used to calculate your relative level of cardiorespirator
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- HOW TO DEVELOP YOUR PERSONAL EXERCISE PLAN (PEP) No two people are exactly alike, and therefore, no two Personalized Exercise Plans should be identical. People vary widely in their health and fitness status. Their goals, motivation, age, physical condition, exercise experience and time constraints are different. That's why riding the Lifecycle$ aerobic trainer is an ideal form of exercise. It is designed to deliver a computerized workout tailored specifically to your individual training capaci
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Ifyou are working to reduce the probability of heart disease or improve endurance, you goal is to build a stronger heart and lungs (cardiorespiratory improvement). By expanding lung capacity, your body's intake and utilization of oxygen is increased. Regular aerobic exercise on the Lifecycle~ accomplishes this and improves muscle endurance at the same time. FITGuidelines FIT stands for FREQUENCY of exercise, INTENSITY of exercise and the amount of TIME (duration) you spend exercising. These are
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Begin with a 6 minute Hill Profile program. As you become more comfortable, extend to 12 minutes, then to 18 or 24 minutes when you feel you are ready to do so. It is recommended that those just beginning to use the Lifecycle@, even if in excellent condition, start with the standard Hill Profile program. If your objective is FAT LOSS, it is better to ride for a longer duration. You will c find that a lower level of intensity allows your to ride longer. You can increase the y intensity as you pro
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HOW TO EXERCISE EFFECTIVELY Exercising too hard is as ineffective as not working hard enough. In fact, overdoing it can be harmful. For an effective workout, determine your optimal workout frequency, duration and intensity and stick to it! To approximate your THRR, you must first calculate your Calculating theoretical maximum heart rate. Subtract your age from 220. Your (This formula is recognized by the American College of Sports Medicine as a method for determining your theoretical Training ma
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Figure 3: Training Heart Rate Range (THRR) chart £~ TRAINING ZONE CHART '00% 200 AGE It is not recommended to train above 90% of your theoretical maximum heart rate. CARDIORESPIRATORY TRAINING RANGE - between 75% and 90% of your theoretical maximum heart rate. D FAT LOSS TRAINING RANGE - between 75% and 90% of your theoretical maximum heart rate. to achievebelow \>/>i\>1 ~~ :~~~~~~~~r~~:~:~~ ~:~~~~~t Checking Your Pulse For best results. stay withinyou THRRduring exercise. To do this. check your
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Warming Up and Cooling Down A warm-up ride on your Lifecycle~ gradually increases your pulse rate and your recommended THRR. This promotes blood flow to working muscles and meets the body's increased demand for oxygen. The length of the warm-up period of the standard Hill Profile program will vary depending upon the duration of the ride you selected. The warm-up period is 21/2 minutes if you select a 12 minute ride; 11/4 minutes in a 6 minute ride; 31/2 minutes in an 18 minute ride; and 41/2 min
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STRETCHING EXERCISES Follow the sequence indicated in these stretching illustrations. When stretching, remember to move slowly into a stretch to where you feel resistance, but not pain. Hold that position and breathe deeply and slowly for 5-10 seconds. Remember to stretch both sides of your body when the illustration calls for arm or leg stretching. When the illustration calls for shoulder or neck rotation, perform fIVerotations in each direction. 2 3 4 5 6 7 8 9 10 l' """. . "" ".. k~ 12 13 17
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15 14 18 16 17 ] 19 20 21 24 22 23 I I I ~ 25 26 27 -Reproduced, in part, with permission of James M. Rippe, M.D., Co-Author. The Soorts Performance Factors (Rippe and Southmayd). Putman Publishing Group, 1986. 18
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Tips for Good Stretching Results Stretching is a special discipline that requires concentration and patience for best results. Follow these tips and practice the stretches shown in the illustrations that follow at least 3 times a week for 15 minutes per session. You'll progress safely and surely. 1. Dress Comfortably. Wear loose-fitting, soft fabric clothes without restrictive belts, elastic or lager buttons or buckles. Breathable cotton or softly woven wool is preferable to synthetic cloth. Go
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Do's and Don't's for Minimizing Soreness and Muscular Stress The following do's and don't's wnt help reduce the chance of soreness and increase the effectiveness of our workout. . Do set realistic goals and objectives. . Do exercise within your THRR. . Do warm up and cool down properiy. . Do stretching exercises before you begin your Ufecycle~ program. . Do stretching exercises after you complete your cool~own. . Don't increase duration by more than 10% per week. . Don't increase intensity by mo
