Life Fitness Lifecycle Aerobic Trainer 6000 User Manual

Model

6000 lifecycle@ Aerobic Trainer

-- 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.

THE

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LiFECYCLE@

I

IOPERATION
,MANUAL

Its patented Hill-profile. instant visual feedback and fitness scoring computation

provide the exceptional motivation that will help you stay with your conditioning
program.

Who rides the Lifecycle@? People who value time and who need to make every
minute count. Olympic athletes. movie stars. busy executives. top govemment
administrators, sports celebrities and housewives all make the Lifecycle@ their
exercise choice. Whether at a fitness facility, at home or at the office. riding a
Lifecycle~ is an excellent way to lose weight and improve your cardiorespiratory
condition. And it's fun!
other computerized stationary bike.

Why ride a Lifecycle@? Lifecycle@ aerobic training is more than just a motivating
experience. Regular aerobic exercise, such as on a Lifecycle~, improves energy

and endurance, reduces body fat, lowers your probability of heart disease, and

tends to prolong life.* Consistent workouts can also diffuse the effects of

everyday stress. Competitive athletes train aerobically to increase their heart
strength, lung capacity and muscular endurance.

Read this Manual Now. Before beginning your Lifecyclei!) Personal Exercise
Plan (PEP), it is essential that you read this entire manual. It explains how to
operate your Lifecycle@,and helps you design an aerobic workout tailored to
your personal fitness needs.

Your new Lifecycle~ is the culmination of over 17 years of
technological innovation. Today. it is recognized as the world's
most popular and most advanced computerized stationary
bicycle.

The Lifecycle~ offers a host of exclusive features designed to

help you achieve your fitness goals more quickfy and enjoyably.

More

health clubs use Lifecycle@for cycling than any

1

Ifyou have further questions regarding the operation of your Lifecycle@. please

call

PRODUCT SUPPORT

'Paffenbarger. R.S. Jr.. Hyde, R.T.. Wing. A.L, el al: Physical Activity, AlI~use ',1.0'-:2.'":,

Longevity of College Alumni. N Engl J Med 1986:314(March 6):605-613.

at [phone] toll free, or [phone].

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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
[phone]

Telex: 4722127 UFE UI

Fax: (714)

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
[phone]

Telex: 721596

Fax: [phone]

458-5711

Company

Europe:

Ufe

Fitness Europe GmbH
Siemensstrasse 3
8044 Unterschleisshem
Munich, West Germany

Telefon: [phone]

Telex: 5215918 LSG

C 1989 Ufe FItness, Inc., a subsidiary of Baily. Manufacturing Corporation. The Ufecyc1e.
trademark is registered in the U.S. Patent and Trademark Office, Certificate No. 1,400,502 issued
July 8. 1986. Any use of this trademark, without the express written consent of Ufe FItness, Inc. is
forbidden. U.S. Patent No's. 3,767,195 and 4,358,105. (2/89) T177

4

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
[phone] Toll Free
[phone]

Telex: 4722127 UFE UI

Fax: [phone]

Assistance on Installation, Operation,
Warranty, Parts and Repairs:

Life

Frtness Inc.
Product Support
10601 West Belmont Avenue
Franklin Park, Illinois 60131

[phone] Toll Free
[phone]

Telex: 721596

Fax: [phone]

Europe:

Life Frtness Europe GmbH

Siemensstrasse 3
8044 Unterschleisshem
Munich,

Telefon: 089 . 3105087/8/9

Telex: 5215918

C 1989 Ufe

trademark is registered in the U.S. Patent and Trademark Office, Certificate No. 1,400,502 issued
July 8, 1986. Any use of this trademark, without the express written consent of Ufe Fitness, Inc. is
forbidden. U.S. Patent No's. 3,767,195 and 4,358,105. (2189) 7777

West Germany

LSG

Fitness, Inc., a subsidiary of Bally. Manufacturing Corporation. The Ufecyc1e.

4

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.

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TABLE OF CONTENTS

How to Use the Display Console 8

Howto Develop Your Personal Exercise Plan 11

Start with a Medical Exam 11

Planning YourAerobic Workout 11

Your Goals

FIT Guidelines
FREQUENCY
INTENSITY
TIME

How to Exercise Effectively 14.

Calculating Your Training Heart Rate Range (THRR)

Checking Your Pulse 15

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Warming Up and Cooling Down 16
Proper Stretching Techniques 16
Stretching Exercises
Tips for Good Stretching Results 19

''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''

Do'sand Don't's forMinimizingSoreness and MuscularStress

How to Choose An Aerobic Training Method 21

Interval Training 21
Steady-Pace Training 22

How to Choose a Lifecycle@ Computerized Program 23

The Hill Profile Program
The Random Program 25

The Manual ..Program 25

How to Choose the Correct Workout Intensity 26
How to Operate the Hill Profile Program 28
How to Make Changes During Your Ride 32
How to Operate the Random and Manual Programs 33

Howto Operate FITTeST 34

HowFITTESTWorks , 34

FIT TEST Tips """""'''''''''''''' 35

Your Resting Rate is Important 35

How to Stay Motivated ("Stayi~ With If')

How to Care for Your Ufecycle 39

How to Replace the Battery 40

How to Solve Operating Problems 41

Howto Adjust Footstraps 43

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FIGURES

Figure 1: Display Console 8
Figure 2: Keyboard ""'"'''''''' 9

Figure 3: Training Heart Rate Range (THRR) chart 15

Figure 4: Hill Profile """'" 24
Figure 5: Relative Program Intensities 27
Figure 6: Correct Seat Height Adjustment
Figure 7: Data Entry Display:
Figure 8: Selecting RANDOM or MANUAL Program 33

""''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''

"'"''''''''''''''''''''''''''''''''''''''''''''

Figure 9; FIT TEST Scoring Table 36
Figure 10: Replacing the Battery 40
Figure 11: Oiling Seat Springs 42
Figure 12: Adjusting the Footstraps

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29
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43

TABLES

Table 1: Training Heart Rate Range (THRR) for Fat Loss and

Cardiorespiratory Improvement """""'"'''' ..., 44

Table 2: Weight Conversion Chart 46

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UFECYCLE@ TRAINING LOG

(with blank pages for your use)

"""""' ,

47

U.S. Patent no.'s 3,767,195 and 4,358,105

7

HOW TO USE THE DISPLAY

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. It shows only data essential to

using the bike effectively.

Figure 1: Display Console

CONSOLE

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B

F

A. HILL PROFILE GRAPHIC DIAGRAM: This graphic diagram visualizes the hills

and valleys encountered when you select the HillProfile program -a patented,
scientifically developed interval training system - unique to the Lifecycle@ aerobic

trainer. You have a choice of 9 timed programs ranging from 1 through 24

minutes, and can ride the Hill Profile, Random and Manual programs at 12
different levels of intensity (difficulty). The Hill Profile graphic diagram is not
applicable to either the Random or Manual programs.

B. LED MATRIX WINDOW: This matrix of LED '1ights" shows your present
position (yellow column) and the upcoming terrain (red columns). As you pedal,
the lights move across the screen from right to left. The higher the yellow column
of lights, the harder you will be pedaling.

E

G

The Lifecycle~ is automatically programmed to put you in the Hill Profile mode.
With the Hill Profile, you will encounter the terrain visualized in diagram "A"on
page 8. If you choose to ride the Random program, you will encounter a series of

random hills and valleys -with over one million variations, so you'll never make

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