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Model 6000 lifecycle@ Aerobic Trainer -- OPERATIONMANUAL:- How To Get The Mos~ Out Of Your lifecycle Workout -I I I I I I.
INTRODUCTION How To Get the Most Out of Your Lifecycle@ Workout THE i I LiFECYCLE@ IOPERATION ,MANUAL 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 technological innovation.
oC~~ A ~~ Company 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.
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.
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.
TABLE OF CONTENTS How to Use the Display Console 8 How to Develop Your Personal Exercise Plan 11 Start with a Medical Exam 11 Planning Your Aerobic Workout 11 Your Goals .
- 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.
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.
the same ride twice. If you 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.
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.
- 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.
If you 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.
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.
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, .
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. D CARDIORESPIRATORY TRAINING RANGE - between 75% and 90% of your theoretical maximum heart rate.
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.
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.
14 15 ] 16 17 18 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).
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.
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.
HOW TO CHOOSE AN AEROBIC TRAINING METHOD How hard you work out during your Lifecycle@ exercise session depends on your fitness goals and physical condition. Your PEP (Personal Exercise Plan) should fit your goals and preferences. If you don't enjoy your workout, you won't continue.
Steady-Pace Training For those who prefer steady-pace training, It Is available on the Ufecycle~. It is activated by the Manual key on the Display console and provides a steady, fIXed level of pedal resistance. You can create your own program using the Manual program simply by changing levels during the course of your ride.
HOW TO CHOOSE A LIFECYCLE@ COMPUTERIZED PROGRAM Three computerized programs are available on your Lifecycle@: 1. The Hill Profile Program 2. The Random Program 3.
J Terrains (Hills and Valleys) 6 min. ride 12 min. ride 18 min. ride 24 min. ride ! 4 Heart Rate Check Points: Your heart rate should be checked near the end of the Test period and at the end of the interval training period. (See Figure 4 below for the exact time of each heart rate check point.
-, Figure 5. Relative Program Intensities Comparison of relative levels of intensity of the three LIfecycle~ exercise programs. Level of Intensity (Pedal Resistance) Hill Profile 3-4 5-6 7-8 9-10 11-1.
Een belangrijk punt na aankoop van elk apparaat Life Fitness 6000 (of zelfs voordat je het koopt) is om de handleiding te lezen. Dit moeten wij doen vanwege een paar simpele redenen:
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