Life Fitness Lifecycle upright 9500HR Manuel utilisateur

Marque: Life Fitness

Modèle: Lifecycle upright 9500HR

Catégorie: Fitness, gymnastique

Taper: Manuel utilisateur

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 the U.S. and Canada)

EUROPEAN OFFICES

Life Fitness Atlantic BV Life Fitness GmbH

Atlantic Headquarters Siemenstrasse 3

Columbusstraat 25 85716 Unterschleissheim

3165 AC Rotterdam GERMANY

THE NETHERLANDS Telephone: (089) 31 77 51-0

Telephone: (010) 494 5728 FAX: (089) 3 10 73 69

FAX: (010) 494 5729

Life Fitness UK Ltd Life Fitness BeNeLux NV

Queen Adelaide Lambrechtshoekenlaan 309-311

Ely, Cambs CB7 4UB B-2170 Antwerpen-Merksem

UNITED KINGDOM BELGIUM

Telephone: (01353) 666017 Telephone: (03) 644 44 88

FAX: (01353) 666018 FAX: (03) 644 24 80

Life Fitness Italia S.R.L. Life Fitness Austria

Via, Elvas, 92 Schiesstattgasse 23

39042 Bressanone (BZ) A-2000 Stockerau

ITALY AUSTRIA

Telephone: (0472) 835470 Telephone: (02266) 61959

FAX: (0472) 835150 FAX: (02266) 61959

TABLE OF CONTENTS

Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3

Safety Instructions. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4

Electrical Requirements. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6

Placing and Leveling the Life Fitness 9500HR Treadmill. . . . . . . . . . . . . . . . . . . . . . 8

Power Safety Switch . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8

Heart Rate Zone Training

™

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9

The Display Console . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12

Operating Instructions & Program Descriptions . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14

The Fat Burn and Cardio Programs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15

The Hill Program . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16

For Both the Random and Manual Programs. . . . . . . . . . . . . . . . . . . . . . . . . 18

The Random Program. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18

The Manual Program. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18

The Fit Test Program. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19

The Message Center. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22

Optional Settings For the Life Fitness 9500HR Treadmill . . . . . . . . . . . . . . . . . . . . 27

Troubleshooting Your Zone Trainer

Chest Strap . . . . . . . . . . . . . . . . . . . . . . . . . . . 30

Preventive Maintenance Tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31

Preventive Maintenance Schedule. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32

How to Adjust and Tension the Striding Belt . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33

How to Obtain Product Service . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36

Life Fitness 9500HR Treadmill Specifications . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37

Certificate No. 1,400,502, issued July 8, 1986. FlexDeck, Lifepulse, and Heart Rate Zone Training are trademarks and Zone

Trainer is a registered trademark of Life Fitness. Any use of these trademarks, without the express written consent of Life

Fitness, is forbidden. U.S. Patent Numbers 3,767,195 and 4,358,105. M051-00K26-A200 (5/95).

INTRODUCTION

Congratulations . . . and thank you for choosing a Life Fitness 9500HR treadmill. It is

one of the most versatile treadmills ever developed, the culmination of over 20 years of

Life Fitness research, technological innovation and engineering expertise. It is recognized

as one of the world's most popular and advanced computerized running/walking machines.

Like other Life Fitness products, the Life Fitness 9500HR treadmill is designed to give

you an effective workout that is motivating and efficient. The user-friendly console displays

a host of visual feedback in addition to acting as your personal “coach” with easy-to-follow

prompts and instructions.

Why use a Life Fitness treadmill? Working out with a Life Fitness 9500HR treadmill

gives you more features and programs than most other aerobic trainers. For the first time,

Heart Rate Zone Training

™

is easily achievable. The Fat Burn and Cardio programs offer

specific training programs based on your fitness goals, and the addition of telemetry heart

rate monitoring to the proven Lifepulse™ heart rate sensor system makes it even easier to

follow your heart to better fitness. The patented FlexDeck

™

shock absorption system mini-

mizes impact to bones, joints and muscles, and its powerful motor allows for a wide

range of belt speeds yet remains incredibly quiet.

If you have any questions regarding the operation of your Life Fitness 9500HR treadmill,

please call Life Fitness After Market Services at (847) 451-0036 or toll-free within the

U.S. and Canada at (800) 351-3737. For product service in Europe, refer to the first

page of this manual and contact your nearest Life Fitness office.

CAUTION: Life Fitness STRONGLY recommends that if you are undertaking an

exercise program you see your physician for a complete medical exam, part-

icularly if you have a family history of high blood pressure or heart disease,

are over the age of 45, or if you smoke, have high cholesterol, are obese, or

have not exercised regularly in the past year. If, at any time while exercising,

you feel faint, dizzy, short of breath, or pain, stop immediately.

ATTENTION: Avant d'entreprendre un programme d'exercice, Life Fitness

recommande FORTEMENT que vous consultiez un médecin afin de subir un

examen médical complet. Les personnes qui ont des antécédents de haute

pression ou de maladie cardiaque, qui ont plus de 45 ans, celles qui fument ou

les personnes qui ont un haut taux de cholestérol, qui sont obèses ou qui n'ont

pas fait régulièrement d'exercice depuis la dernière année sont particulièrement

concernées. Arrêtez immédiatement l'exercice si vous vous sentez mal, si vous

avez des étourdissements, si vous êtes essoufflé ou si vous ressentez des douleurs.

SAFETY INSTRUCTIONS

DANGER: TO REDUCE THE RISK OF ELECTRICAL SHOCK, ALWAYS

UNPLUG YOUR LIFE FITNESS 9500HR TREADMILL BEFORE CLEANING

OR ATTEMPTING ANY MAINTENANCE ACTIVITY.

S A F E T Y F I R S T !

• Always follow the console instructions for proper operation.

• Never operate a Life Fitness treadmill if it has a damaged power cord or electrical

plug, or if it has been dropped, damaged, or even partially immersed in water.

Contact Life Fitness After Market Services.

• Keep the power cord away from heated surfaces. Do not pull the treadmill by the

power cord or use the cord as a handle. Do not run the power cord under or

along the side of the treadmill.

• Do not use the treadmill outdoors, near swimming pools or in areas of high

humidity.

• Never insert objects into any opening in the treadmill. If an object should drop

inside, unplug the unit and carefully retrieve the item. If you cannot reach the

item, contact Life Fitness After Market Services.

• Never place liquids of any type directly on the unit.

• Do not use the treadmill in areas where aerosol spray products are being used

or where oxygen is being administered. Such substances create the danger of

combustion and explosion.

• Keep all loose clothing, shoelaces, and towels away from the running surface

and belt rollers.

• Keep the area six feet behind the treadmill clear of any obstructions, including

walls, furniture and other equipment.

• Never mount or dismount the treadmill while the running belt is moving. Use the-

handrails whenever additional stability is required.

• Wear shoes with rubber or high-traction soles. Do not use shoes with heels,

leather soles, cleats or spikes. Make sure no stones are embedded in the soles.

Do not use the treadmill in bare feet.

• Never walk or jog backwards on the treadmill.

• Do not reach into or underneath the unit, or tip it on its side during operation.

• To reduce the risk of burns, fire, electrical shock or personal injury, it is imperative

that you connect each treadmill to a properly grounded outlet.

INSTRUCTIONS DE SECURITE

DANGER: AFIN DE RÉDUIRE LES RISQUES DE SECOUSSE ÉLECTRIQUE,

DÉBRANCHEZ TOUJOURS L'EXERCISEUR DE MARCHE LIFE FITNESS

9500HR AVANT DE LE NETTOYER OU D'EN FAIRE L'ENTRETIEN.

S É C U R I T É D' A B O R D !

• Observez les directives relatives à la console afin d'assurer un bon fonctionnement.

• N'utilisez jamais l'exerciseur de marche Life Fitness si le cordon d'alimentation ou

la fiche est endommagé, si l'appareil est tombé, endommagé ou s'il a été

immergé dans l'eau (même partiellement). Prenez contact avec le service après-

vente de Life Fitness.

• Tenir le cordon d'alimentation à l'écart des surfaces chauffées. Ne pas tirer

l'exerciseur par le cordon d’alimentation ni utiliser le cordon comme poignée. Ne

pas passer le cordon sous l’exerciseur.

• Ne pas utiliser l’exerciseur à l’extérieur, à proximité des piscines ou dans des lieux

ou l’humidité est élevée.

• N'introduisez jamais d'objets dans les ouvertures de l'exerciseur de marche

Life Fitness 9500HR. Si un objet tombait dans une des ouvertures, débranchez

l'appareil et retirez soigneusement l'objet. Si vous ne pouvez retirer l'objet, prenez

contact avec le service après-vente de Life Fitness.

• Ne placez jamais de liquide sur l'unité.

• N'utilisez pas l'appareil Life Fitness à l'extérieur.

• Ne pas l'exerciseur dans des lieux où des produits en aérosol sont utilisés, où on

donne l’oxygéne. De telles substances provoquent un danger de combustion et

d’explosion.

• Tenez tous les vêtements, les lacets et les serviettes à l'écart des rouleaux de la

courroie et de la surface de marche de l'exerciseur Life Fitness 9500HR.

• Placez l'exerciseur Life Fitness à six pieds de toute obstruction, y compris les

murs et les autres appareils.

• Ne jamais monter ou descendre de l'exerciseur lorsque la courroie est en mouve-

ment. Utiliser les mains courantes pour un meilleur équilibre.

• Portez des chaussures avec des semelles en caoutchouc ou des semelles qui ont

une forte traction. Ne portez pas de chaussures avec des talons, des semelles en

cuir, des crampons ou des pointes. Assurez-vous qu'aucune roche n'est coincée

dans la semelle. N'utilisez pas l'exerciseur à pieds nus.

• Ne marchez/joggez JAMAIS à reculons sur l'exerciseur.

• Ne mettez pas la main à l'intérieur, dessous l'unité et n'inclinez pas l'unité sur le

côté lorsqu'il fonctionne.

• Pour diminuer les risques de brûlure, d’incendie, de secousse électrique ou de

blessure, il est absolument nécessaire de brancher l’exerciseur sur une prise de

courant adéquatement mise à la terre.

ELECTRICAL REQUIREMENTS

The Life Fitness 9500HR treadmill must be properly grounded. Should it malfunction,

proper grounding provides a path of least resistance for the electric current, reducing

the risk of electrical shock to you or anyone touching or using the unit. Each treadmill

has an electrical cord with a grounding conductor and plug. The unit must be plugged

into an appropriate outlet that is properly installed and grounded in accordance with local

codes and ordinances.

A temporary adapter should NOT be used to connect this plug to a 2-pole

receptacle in North America. If a properly grounded outlet is not available, A

PROPERLY GROUNDED, 20-AMP OUTLET MUST BE INSTALLED BY A

QUALIFIED ELECTRICIAN.

DANGER! Electrical shock may result from improper connection of the equip-

ment grounding conductor. DO NOT modify the plug provided with the prod-

uct. If it does not fit your electrical outlet, have a proper outlet installed by a

qualified electrician.

LOCATION VOLTAGE Hz AMPs

U.S., Canada, Ecuador, Italy, Venezuela 120 60 20

United Kingdom 220/240 50 10

Germany, The Netherlands, Korea, 220 50 10

Chile, Argentina

Brazil, Colombia 115/220 60 20/10

France, Belgium 127/220 50 20/10

Mexico 120 50/60 20

Costa Rica 120 50 20

Guatemala 115/230 60 20/10

Spain 110/220 50 20/10

Australia 240/250 50 10

Japan 100/200 50/60 20/10

New Zealand 230 50 10

Electrical requirements

EXIGENCES ÉLECTRIQUES

L'exerciseur de marche Life Fitness 9500HR DOIT être mis à la terre correctement pour assurer

un fonctionnement sans danger. En cas de mauvais fonctionnement, la mise à la terre

assure un parcours de moindre résistance pour le courant électrique, ce qui réduit les

risques de secousse électrique pour la personne qui touche ou qui utilise l'appareil.

Chaque unité est munie d'un cordon électrique, d'un fil de terre et d'une fiche de terre.

L'unité doit être branchée dans une prise de courant adéquate. La prise doit être cor-

rectement installée et mise à la terre conformément aux codes et aux règlements locaux.

Si aucune prise de courant avec mise à la terre adéquate n'est disponible,

N'utilisez PAS un adaptateur temporaire pour brancher la prise de courant

femelle à 2 pôles (aux États-Unis et au Canada). DEMANDEZ À UN

ÉLECTRICIEN QUALIFIÉ D'INSTALLER UNE PRISE DE COURANT DE

20 A AVEC MISE À LA TERRE ADÉQUATE.

DANGER: Une mauvaise connexion du fil de terre pourrait causer une sec-

ousse électrique. Si vous avez des doutes quant aux techniques appropriées

de mise à la terre, consultez un électricien qualifié. NE modifiez PAS la fiche

qui est comprise avec l'appareil. Si vous ne pouvez utiliser la fiche dans la

prise de courant, demandez à un électricien qualifié d'installer une prise adéquate.

LOCATION VOLTAGE Hz AMPs

U.S., Canada, Ecuador, Italy, Venezuela 120 60 20

United Kingdom 220/240 50 10

Germany, The Netherlands, Korea, 220 50 10

Chile, Argentina

Brazil, Colombia 115/220 60 20/10

France, Belgium 127/220 50 20/10

Mexico 120 50/60 20

Costa Rica 120 50 20

Guatemala 115/230 60 20/10

Spain 110/220 50 20/10

Australia 240/250 50 10

Japan 100/200 50/60 20/10

New Zealand 230 50 10

Exigences electriques

PLACING AND LEVELING THE

LIFE FITNESS 9500HR TREADMILL

When deciding where to place the Life Fitness 9500HR treadmill, please pay close

attention to the following:

4 Do not place the sides of the treadmill closer than eight (8) inches, or 20 centi-

meters, from any electrical device, including any other electrical aerobic trainers.

4 Do not locate the treadmill near swimming pools or in areas of high humidity.

4 Do not place the treadmill in such a manner that the power cord runs beneath

the frame or wheels of the unit.

After placing the unit where it will be used, check

its stability. If the unit is not stable, loosen the

JAM NUT on the leveling leg located on the

user’s back left side of the machine (as the user

faces the console). Turn the LEVELING LEG

until the rocking motion ceases. Retighten the JAM NUT.

NOTE: IT IS EXTREMELY IMPORTANT THAT THE TREADMILL LEVELING LEG BE

CORRECTLY ADJUSTED FOR PROPER OPERATION. AN UNBALANCED UNIT

MAY CAUSE STRIDING BELT MISALIGNMENT.

REMARQUE : IL EST EXTRÊMEMENT IMPORTANT QUE LES PIEDS DE MISE À

NIVEAU SOIENT BIEN AJUSTÉS POUR QUE L'APPAREIL FONCTIONNE COR-

RECTEMENT. SI L'APPAREIL N'EST PAS À NIVEAU, LA COURROIE RISQUE DE

SE DÉSALIGNER.

Leveling the treadmill

POWER SAFETY SWITCH

The POWER SAFETY SWITCH is one of the many safety features of

the Life Fitness 9500HR treadmill. This allows you to be certain the

treadmill is used only in a supervised manner. Removing the Key from

the Switch mechanically locks the Switch in the OFF position.

The Switch Key should be removed while you are not using the tread-

mill to avoid unauthorized persons from doing so.

Remember to store the Switch Key out of the reach of children.

WARNING: REMOVE POWER SWITCH SAFETY KEY WHEN NOT IN USE

AND STORE OUT OF REACH OF CHILDREN.

MISE EN GRADE: RETIREZ LA CLÊ D’ALIMENTATION LORSQUE L’APPAREIL

N’EST PAS UTILISÊ. RANGEZ LA CLÊ HORS DE LA PORTÊE DES ENFANTS.

HEART RATE ZONE TRAINING

™

Extensive independent research has shown that exercising within a predetermined heart

rate range is the best way to both measure your exercise intensity and achieve optimal

results. That’s the whole idea behind the Life Fitness Heart Rate Zone Training

approach to exercise.

Heart Rate Zone Training takes the guesswork out of working out by identifying specific

ranges, or zones, in which you should maintain your heart rate to achieve maximum

exercise results according to your goals. In short, Heart Rate Zone Training all but elimi-

nates under-training and over-training by allowing you to target your heart rate to your

individual fitness objectives.

For instance, if your primary goal is to burn fat, you should exercise at a level between

60% and 75% of your theoretical maximum heart rate (defined by the American College

of Sports Medicine’s “Guidelines for Exercise Testing and Prescription” as 220 minus

your age). If you wish to improve your cardiovascular condition, you should work out at

75% to 85% of your theoretical maximum heart rate.

The Life Fitness 9500HR treadmill offers you two exclusive new programs designed to

take full advantage of the benefits of Heart Rate ZoneTraining: Fat Burn and Cardio.

You can vary the focus of your exerciseactivities by switching between the Fat Burn and

Cardio programs at any time during a workout or entering a new target heart rate with the

keypad.

FAT BURN – The Fat Burn program will automatically place you in a workout regimen set

at 65% of your theoretical maximum heart rate and designed to burn the majority of

calories from your body’s fat supply. By maintaining a relatively low heart rate – in the area

of 60% to 75% of your zone – your body can efficiently burn fat as its primary fuel

source; the workload is light enough that your body has time to convert fat to fuel.

Exercising at a lower level of intensity also allows you to work out for a longer period of

time.

CARDIO – The Cardio program automatically sets your target heart rate at 80% of your

theoretical maximum heart rate and places you in a workout developed specifically to

increase cardiovascular fitness. By making the heart work harder – in the 75% to 85%

range – the heart muscle is heavily taxed and as a result comes back stronger.

Both the Fat Burn and Cardio programs measure your heart rate. All you need to do is

wear a Life Fitness Zone Trainer

(or similar) chest strap around your chest or grasp the

Lifepulse sensors when prompted and your heart rate will be transmitted to the

EXAMPLE

STEP 1 – Calculate your theoretical maximum heart rate:

The theoretical maximum heart rate for a 30-year-old would be

220 - 30 = 190 beats per minute (bpm).

STEP 2 – Calculate the desired training zone:

FAT BURN:

190 x .60 = 114 bpm (the low end of the Fat Burn heart rate zone)

190 x .75 = 143 bpm (the high end of the Fat Burn heart rate zone).

CARDIO:

190 x .75 = 143 bpm (the low end of the Cardio heart rate zone)

190 x .85 = 162 bpm (the high end of the Cardio heart rate zone).

The Fat Burn and Cardio training zones shown in the chart above overlap to some

extent. This is because everyone will receive some cardiovascular and some fat burning

benefits throughout the entire zone, but the Fat Burn and Cardio target zones empha-

size those particular goals.

Training below 60% of one’s theoretical maximum heart rate is usually not sufficient to

yield results, while training above 85% is not only dangerous for all but highly conditioned

athletes but actually produces little or no additional benefits.

Heart Rate Zone Training chart

HOW TO USE THE LIFEPULSE DIGITAL HEART RATE SENSORS

The patented Lifepulse digital heart rate sensors are the default heart rate monitoring

system on the Life Fitness 9500HR treadmill. To use the Lifepulse sensors, simply

grasp the stainless steel sensors when the display console prompts you to do so or any-

time you wish to check your heart rate. There are four sensors, two on each side of the

handrail, and you must make contact with all four to obtain your heart rate. The console

will display your ECG-accurate heart rate in 10 to 30 seconds.

HOW TO USE THE HEART RATE ZONE TRAINER CHEST STRAP

Wet the electrodes of the transmitter (the two grooved surfaces on the underside of the

strap) and secure the strap as high under the chest muscles as possible. The strap

should be snug, but comfortable enough to allow for normal breathing.

The transmitter strap will deliver an optimum

heart rate reading when the electrodes are

directly in contact with bare skin. It will also,

however, function properly through wet,

lightweight clothing. The key is for the

electrodes to remain wet so that

they can conduct the electrical

impulses of the heart back to

the receiver.

If it becomes necessary to

remoisten the chest strap transmitter,

grasp the center of the strap, pull it

away from the chest to expose the two

electrodes, then moisten them in this

position.

Zone Trainer chest strap transmitter

CAUTION: DO NOT ATTEMPT TO GRASP THE LIFEPULSE SENSORS AT

SPEEDS ABOVE 4.5 MPH (7.2 KPH).

ATTENTION: NE METTRE PAS LES MAINS SUR LES ELECTRODES LIFEPULSE

EN VITESSE AU-DESSUS 4.5 (7.2 KPH).

THE DISPLAY CONSOLE

The computerized display console is easy to use. It allows you to follow your progress

as you walk, jog or run. The Life Fitness 9500HR treadmill’s on-board computer lets

you tailor your workout to your individual fitness capabilities and goals while providing a

unique means of measuring fitness improvement from one workout to the next.

A. FEEDBACK:

l TIME: A continuous display of the elapsed time of each workout.

l DISTANCE: A continual display of miles or kilometers traveled. At the end of the

program, total distance traveled will be displayed.

l CALORIES / WATTS: Display alternates between total calories burned and watts

level every five seconds.

l STOP: Pressing this button will immediately stop the striding belt and discontinue

any program.

B. MESSAGE CENTER, PROGRAM PROFILE WINDOW AND

PROGRAM SELECTION KEYS:

l The Message Center provides simple step-by-step instructions and motivational

messages. Also, calories per hour, METS and heart rate will be displayed in this window.

In the Fit Test program, a message will prompt you to take and enter your pulse (if

you are not wearing a Zone Trainer telemetry chest strap).

l The Program Profile Window is a matrix of LED lights displaying your current

position and the upcoming terrain. As you stride, the light columns move across the

screen from right to left. The higher the column of lights, the greater the incline and

workout intensity.

Display console

l PROGRAM KEYS: You can choose the Fat Burn or Cardio Heart Rate Zone

Training programs in addition to Life Fitness’s proven Hill, Random, Manual, and

Fit Test programs.

C. SPEED AND INCLINE KEYS AND DISPLAYS:

l SPEED: This window shows the current striding belt speed in miles per hour or kilo-

meters per hour on metric units.

l SPEED s and t: Pressing the s and t key allows you to increase or decrease the

striding belt speed from 1.5 mph (2.4 kph) to 10.0 mph (16.1 kph). You may use this

key to change the belt speed at any time during any program except Fit Test.

l INCLINE (%): Displays the current deck elevation of the Life Fitness 9500HR treadmill.

l INCLINE s and t: Pressing the s and t key allows you to increase or decrease

the elevation of the treadmill deck from 0% to 15% in increments of 0.5%. Use this

key to alter the incline during any program except Fit Test.

D. KEYPAD:

The keypad is used to enter information, including program durations, difficulty level,

weight, and Fit Test and program-specific information (such as age and gender).

l NUMERIC KEYS: Use these keys to enter exercise time, belt speed, weight, distance,

goal selection, incline level, gender and target heart rate.

l CLEAR–PAUSE KEY: Press this key once to clear data not yet entered. Press it once

during a program to pause the program. Pressing twice in succession during programming

resets the unit and begins the programming sequence again.

START–ENTER

KEY: This key is used to begin an exercise program, to restart a

program after pausing or to enter the data displayed in the message center.

OPERATING INSTRUCTIONS

& PROGRAM DESCRIPTIONS

Selecting a workout program on the Life Fitness 9500HR treadmill is as easy as push-

ing a button. Six computerized aerobic workout programs are pre-programmed on the

Life Fitness 9500HR treadmill:

Fat Burn Cardio Hill

Manual Random Fit Test

FAT BURN is a Heart Rate Zone Training program designed to burn an optimum

amount of calories from fat by using heart rate monitoring to maintain a target heart rate

of 65% of your theoretical maximum heart rate.

CARDIO is a Heart Rate Zone Training program designed to increase cardiovascular fit-

ness by using heart rate monitoring to maintain a target heart rate of 80% of your theo-

retical maximum heart rate.

HILL is a workout consisting of a warm-up period followed by a plateau of constant

effort, progressively more difficult levels of effort separated by periods of recovery or

lower effort, and a cool-down period.

RANDOM is a program of varying effort levels which occur randomly with each exercise

session, resulting in more than one million workout combinations.

MANUAL is a program that allows you to determine your goal and set your own speed

and incline values, which may be altered at any time during the workout.

FIT TEST is a measure of your aerobic fitness level compared to the average of others

of your age and sex.

TO BEGIN ANY WORKOUT (EXCEPT FIT TEST):

4 Press the START—ENTER key.

4 Enter your weight using the numeric keypad and then press the START—ENTER

key. (Correct weight data is necessary to properly calculate caloric burn

information.)

4 Select a program or begin by pressing the speed control arrows.

NOTE: YOU MAY CHANGE THE SPEED AND INCLINE AT ANY TIME

DURING AN EXERCISE PROGRAM (OTHER THAN THE FIT TEST) BY

PRESSING THE UP/DOWN ARROW KEYS.

THE FAT BURN AND CARDIO PROGRAMS

To utilize the telemetry feature of the Fat Burn and Cardio programs, you must be wear-

ing a heart rate monitor chest strap. See How To Use The Heart Rate Zone Trainer

Chest Strap for instructions on using the Zone Trainer heart rate monitor chest strap

from Life Fitness.

l After pushing either the Fat Burn or Cardio key, select a program goal by pressing

1 for a goal based on time, 2 for a distance-based goal or 3 for a goal based on

calories, followed by a numeric value for the chosen goal (1 to 99 minutes, 0.1 to

10.0 miles (.16 to 15.9 kilometers), and 1 to 2,000 calories) and START–ENTER.

l To have the Life Fitness computer automatically set your fat burning or cardiovascu-

lar target heart rate based on your age, input your age and press the

START– ENTER button. If you prefer, you may enter your own target heart rate by

pressing 0, inputting your preferred target and pressing the START–ENTER key.

l Finally, select a striding belt speed from 1.5 to 10.0 mph (if telemetry is used) or 1.5

to 4.5 mph (if Lifepulse sensors are used; 2.4 to 16.1 or 2.4 to 7.2 kph, respectively),

again using the keypad and pressing the START–ENTER key.

The Fat Burn program is the latest workout program developed by Life Fitness to bring

the benefits and results of Heart Rate Zone Training to exercisers on a daily basis.

On the Life Fitness 9500HR treadmill, the Fat Burn program uses the technology of

heart rate monitoring to automatically keep your heart rate at a specific point (65% of

your theoretical maximum heart rate, defined by the American College of Sports

Medicine’s “Guidelines for Exercise Testing and Prescription” as 220 minus your age)

within a target zone based on your age, maximizing the aerobic benefits of exercise by

accessing the body’s fat stores for fuel.

The result is a perfect workout every time, eliminating both under- and over-training. You

can concentrate on your workout, because the Life Fitness 9500HR treadmill automat-

ically responds to your heart rate and adjusts the incline of the deck in .10 percent

increments to keep you at your target heart rate.

The Cardio program is virtually identical to the Fat Burn program. The only difference is

that your target heart rate is calculated at 80% of your theoretical maximum to accentuate

cardiovascular improvement by placing a heavier work load on the heart muscle. If you

wish to vary the focus of your exercise activities, you can switch back and forth between

the Fat Burn and Cardio programs at any time during a workout.

You can change your target heart rate at any time during your workout by simply keying

in your new target heart rate.

THE HILL PROGRAM

l After selecting the Hill workout, you must select a desired workout time from 1 to

99 minutes using the keypad, then press START–ENTER.

l After selecting a workout duration, choose an incline level between 1 and 12 using

the keypad and press the START–ENTER key (see How To Choose An Incline

Level on page 18).

l Finally, select a belt speed from 1.5 to 10.0 mph (2.4 to 16.1 kph), again using the

keypad and pressing the START–ENTER key.

The Life Fitness 9500HR treadmill's patented Hill program offers the ideal configuration

for interval training: periods of intense aerobic activity separated by regular intervals of

lower-intensity exercise. The computerized interval training program has been scientific-

ally demonstrated to yield greater cardiorespiratory improvement than steady-pace

training. Not only does the Hill program offer the challenge of alternating periods of high

and low intensity, but the levels of intensity become progressively more difficult during

the course of the program. The longer the Hill program you choose, the longer the

amount of time spent on top of a hill and at the bottom of a valley.

Each Hill program session comprises the following phases:

(1) Warm-up, (2) Plateau, (3) Interval Training, and (4) Cool-down.

l Warm-up: Gradually brings heart rate into the lower portion of the target heart rate

zone, increasing respiration and blood flow to working muscles.

l Plateau: Increases heart rate so that it is within target zone. Check your heart rate

at the end of the plateau period to ensure that you have entered your target heart

rate zone.

l Interval Training: A series of hills and valleys. During this portion of the workout,

you are confronted with a series of successively steeper hills, each separated from

the next by a valley or recovery period. Check your heart rate at the end of the

interval training period to ensure that you have stayed within your target zone.

l Cool-down: The cool-down allows the body to begin removing accumulated

by-products of exercise, such as lactic acid, which build up in muscles during your

workout and contribute to muscle soreness.

The Hill profile diagram shows the effort level and recovery periods encountered during

a Life Fitness 9500HR treadmill Hill program workout. Effort and recovery periods are

simulated on the display console by columns of red lights in the Program Profile window.

Each column represents one interval and 20 intervals comprise the program. The

columns move from right to left during the workout. The higher the column, the higher

the incline. Consequently, you must increase your effort to continue training.

HEART RATE CHECK POINTS:

For Fat Burning:

(1) First Heart Rate Check Point — Your heart rate should be between 60%

and 70% of the theoretical maximum heart rate for your age category.

(2) Second Heart Rate Check Point — Your heart rate should be between

70% and 75% of the theoretical maximum heart rate for your age category.

For Cardio:

(1) First Heart Rate Check Point — Your heart rate should be between 75%

and 80% of the theoretical maximum for your age category.

(2) Second Heart Rate Check Point — Your heart rate should be between

80% and 85% of the theoretical maximum for your age category.

• 1-9 minutes: Because workouts with durations of fewer than 10 minutes are insufficient

for the Hill program to complete all four phases adequately, the program truncates at

various stages in order to meet the chosen workout time.

• 10-19 minutes: The interval durations are initially set at 30 seconds for a 10-minute

workout. For every additional minute of workout duration, the Hill program lengthens

each interval by three seconds. Thus, a 15-minute Hill workout will feature 20 intervals

of 45 seconds each.

• 20-99 minutes: All intervals last 60 seconds. As minutes are added, additional hills

and valleys are presented beyond the initial four of the interval training phase. The addi-

tional hills and valleys will follow the form of the first four, dropping back down to the level

of the very first hill encountered and progressing in height every two minutes until the

highest hill is reached again. This process repeats until the workout duration is met.

Hill profile diagram

FOR BOTH THE RANDOM AND MANUAL PROGRAMS:

l Select a program goal by pressing 1 for a goal based on time, 2 for a distance-

based goal or 3 for a goal based on calories, followed by a numeric value for the

chosen goal (1 to 99 minutes, 0.1 to 10.0 miles (.16 to 16.1 kilometers) and 1 to

2,000 calories). Press the START–ENTER key.

l For the Random program only, key in an incline level from 1 to 12 and press the

START–ENTER key (see the box below).

l Finally, select a striding a belt speed from 1.5 to 10.0 mph (2.4 to 16.1 kph), again

using the keypad and then press the START–ENTER key.

In both the Random and Manual programs, check your heart rate after the first

five minutes of exercise and again every five to 10 minutes thereafter. This

ensures that you are exercising within your target heart rate zone.

HOW TO CHOOSE AN INCLINE LEVEL

In the Hill and Random programs, incline level refers to a range of hill inclines

measured in percentages. The higher the incline level selected (between 1 and

12), the greater the range of hill incline percentages.

Level 1: 0.0% – 4.0% Level 5: 2.0% – 8.0% Level 9: 6.0% – 12.0%

Level 2: 0.0% – 6.0% Level 6: 3.0% – 9.0% Level 10: 7.0% – 13.0%

Level 3: 0.0% – 7.0% Level 7: 4.0% – 10.0% Level 11: 8.0% – 14.0%

Level 4: 1.0% – 7.0% Level 8: 5.0% – 11.0% Level 12: 9.0% – 15.0%

There are seven possible hill incline percentages within the range for any level.

The first hill height is represented by four lights per column in the Program

Profile window, and each successive LED represents a higher hill. For example,

in level 5, the lowest incline percentage for any hill is 2.0% (represented by four

LEDs) and no hill will be higher than an 8.0% incline (all 10 LEDs in the column

will be lit). You may increase or decrease the elevation, but the change will only

last as long as the hill you are currently on. When the program calls for a

change in incline, the elevation will change in accordance with the incline level

you originally selected. You can choose a new incline level at anytime during

either program.

THE RANDOM PROGRAM

The Life Fitness 9500HR treadmill’s on-board computer randomly selects hill and valley

terrain which varies with each and every workout, resulting in more than one million

combinations. An ideal choice for those who like variety in your workout!

THE MANUAL PROGRAM

The Manual program gives you complete control over your workout. You determine your

goal, you select the incline percentage you want (if any), and you set a speed that’s

comfortable for you. In the Manual program, you can work out as intensely or as casual-

ly as you wish.

THE FIT TEST PROGRAM

The Life Fitness 9500HR treadmill Fit Test program is another exclusive feature of this

versatile aerobic trainer. Think of it as your relative fitness score. The Fit Test can be

used to monitor improvement in endurance every four to six weeks.

l Use the numeric keys to enter your age from 10 to 99, then press START–ENTER.

l After entering your age, input your sex by pressing 1 for male or 2 for female

followed by the START–ENTER button.

l The message center will prompt you to select one of four speeds: 2, 3, 4 or 4.5

mph (3.2, 4.8, 6.4 or 7.2 kph). Consult the table below for an approximate speed

based on your perceived effort level and key in the appropriate striding belt speed.

(NOTE: If your heart rate is lower than 60% of your theoretical maximum heart rate,

you will be instructed to perform the Fit Test again at a faster belt speed.)

Beginner Intermediate Advanced

2.0 mph / 3.2 kph 3.0, 4.0 mph / 4.8, 6.4 kph 4.5 mph / 7.2 kph

The Fit Test will last five minutes (a one-minute warm-up followed by four minutes of

consistent effort). Speed and incline cannot be changed in the Fit Test; they must be

maintained in order to ensure an accurate Fit Test score computation.

After the Fit Test is complete, you will be instructed to take your 15-second pulse at the

sound of the beep and then enter your pulse using the keypad (if you are wearing a

Zone Trainer chest strap, your pulse is automatically transmitted to the on-board com-

puter; if you are using the Lifepulse sensors, simply grasp them when instructed to). Your

Fit Test score and ranking will appear in the Message Center window. The Fit Test scor-

ing tables on page 21 can be used to determine how you rank with others in your category.

The Fit Test is also an estimate of the your VO

max, which is a measurement of how

well the heart supplies oxygenated blood to the exercising muscles and how efficiently

those muscles receive oxygen from the blood. This measurement is generally regarded

by physicians and exercise physiologists as the standard for aerobic capacity.

Please note that the VO

max values received will be 10% to15% higher than those

achieved on a stationary cycle. Stationary cycling offers a specific workout for the

quadriceps muscles which often reach maximum fatigue at a lower level of VO

max

than what a person would reach on a stairclimber or a treadmill.*

The rate of pedaling or stepping is often difficult to control. However, treadmill speed

and incline can be precisely regulated. And unlike cycling or stepping, walking is a

natural, habitual activity. Most people become accustomed to treadmill walking within

two minutes.

Fit Test Tips

The computer will not accept:

l heart rates less than 52 or greater than 200 beats per minute;

l body weights less than 50 pounds (22 kg) or greater than 300 pounds (136 kg);

l ages below 10 years;

l data input that exceeds human potential.

If you make an error when entering any Fit Test data, you can correct it by

pressing CLEAR, inputting the correct information, and pressing START–ENTER.

It is important for you to take the Fit Test under similar circumstances each time.

Your heart rate is dependent on many factors, including:

l amount of sleep the previous night (at least seven hours is recommended);

l time of day;

l time you last ate (two to four hours after the last meal is recommended);

l time since you last drank a liquid containing caffeine or alcohol, or smoked

a cigarette (at least four hours is recommended);

l time since you last exercised (at least six hours is recommended).

For the most accurate Fit Test results you should perform the Fit Test on three

consecutive days and average the three scores.

NOTE: To receive a proper Fit Test score, you must be working within your train-

ing heart rate zone, which is 60%-85% of your theoreticalmaximum heart rate.

* Ebbeling, Cara B.; Puleo, Elaine M.; Ward, Ann; Widrick, Jeffrey, and Rippe, James M, “Development Of A Single Stage

Submaximal Treadmill Walking Test”. University Of Massachusetts Medical Center,1991 “Unpublished”.

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Life Fitness Lifecycle upright 9500HR Manuel utilisateur

Marque: Life Fitness

Modèle: Lifecycle upright 9500HR

Catégorie: Fitness, gymnastique

Taper: Manuel utilisateur

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English: Life Fitness Lifecycle upright 9500HR User manual

Life Fitness Lifecycle upright 9500HR Manuel utilisateur

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