Life Fitness x3, x3i User Manual
x3 /x3i CROSS-TRAINER
ASSEMBLY & OPERATION MANUAL
www.lifefitness.com
Part # 7257301
2
CONGRATULATIONS...
AND WELCOME TO THE WORLD OF LIFE FITNESS
AND THE
LIFE FITNESS X3 AND X3i CROSS-TRAINER.
The following operation and assembly procedures have been prepared to make
the set-up of this Cross-Trainer as quick and easy as possible.
Please take special note of the following important points prior to choosing
a location and beginning assembly of the Cross-Trainer
BEFORE ASSEMBLING
CROSS-TRAINER
DO NOT locate the cross-trainer outdoors, near swimming pools, or in areas
of high humidity.
DO Make sure the sides of the cross-trainer should maintain a minimum
clearance of 8 inches (20 cm) from the nearest cross-trainer or
other obstruction.
DO verify the contents of the delivery carton against the accompanying parts
listing prior to setting the cartons and shipping material aside. If any parts are
missing, contact Life Fitness Customer Support Services at the number listed on
page 26 of this assembly instruction booklet. Save the shipping cartons in case
of return.
DO read the entire Operation Manual prior to attempting to operate this machine,
as this is essential for proper use. The Manual explains how to properly use the
cross-trainer and helps you to design an aerobic workout tailored to your
personal fitness needs or requirements.
For your safety, before using this product, read the ENTIRE Operation
Manual and ALL Assembly Instructions. They describe equipment setup
and include instructions on how to use your equipment correctly and safely.
Class H (Home): Domestic use.
CAUTION: Any changes or modifications to this equipment
could void the product warranty.
An authorized service representative must perform any service, other than
cleaning or user maintenance. There are no user serviceable parts.
This Operation Manual describes
the functions of the Life Fitness
X-Series x3 & x3i Cross-Trainers
Statement of Purpose
This Cross-Trainer is a home
exercise machine that combines
low-impact elliptical pedaling with
push/pull arm motion to provide an
efficient, effective total body
workout.
Product-specific features for each
model are described in this manual
under Specifications.
Warning: Injuries to health may
result from incorrect or excessive
training. See the Correct Usage
section on page 17.
Life Fitness STRONGLY
recommends consulting your doctor
before undertaking any exercise
program, particularly if the user has
a family history of high blood
pressure or heart disease, is over
the age of 45, smokes, has high
cholesterol, is obese, or has not
exercised regularly in the past year.
If, at any time while exercising, you
experience faintness, dizziness,
pain, or shortness of breath, stop
immediately.
Life Fitness conseille VIVEMENT
de consulter un médecin pour
suivre un examen médical complet
avant de se lancer dans un
programme dexercice. Ceci
concerne surtout les utilisateurs
avec des antécédents familiaux de
tension élevée ou daffections
cardiaques, les personnes de plus
de 45 ans, les fumeurs et les
obèses, ainsi que tous ceux qui ont
un taux élevé de cholestérol ou qui
nont pas fait dexercice
régulièrement depuis un an.
Si, à tout moment pendant
lexercice, lutilisateur ressent un
malaise, un étourdissement ou une
douleur, ou sil se trouve à bout de
souffle, il doit sarrêter
immédiatement.
© 2000 Life Fitness, a division of Brunswick Corporation. All rights reserved. Life Fitness,
and Heart Rate Zone Training are registered trademarks and Go System-QuickStart,
Extreme HR, MagnaForce, EZ Resistance, Intelli, and Sport Training are trademarks of
Brunswick Corporation. Polar is a registered trademark of Polar Electro, Inc. Any use of
these trademarks, without the express written consent of Life Fitness or the corresponding
companies is forbidden.
AssemblyOperationsMisc.
TABLE OF CONTENTS
Section Description . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Page
1. GETTING STARTED . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4-11
1.1 Important Safety Instructions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
1.2 Parts List . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
1.3 Parts Description . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
1.4 Setup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
1.5 How To Stabilize The Life Fitness Cross-Trainer . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11
1.6 Plugging in the Cross-Trainer . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11
2. THE DISPLAY CONSOLE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12-13
2.1 Display Console Overview . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12
2.2 x3 Display Console Descriptions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12
2.3 x3i Display Console Descriptions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13
3. ACCESSORIES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
3.1 Reading Rack . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
3.2 Accessory Trays . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
4. HEART RATE ZONE TRAINING®EXERCISE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
4.1 Why Heart Rate Zone Training Exercise? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
4.2 Heart Rate Monitoring, The Heart Rate Chest Strap . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15
5. CORRECT USAGE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15-16
5.1 Lower Body vs. Total Body . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15
5.2 Biomechanical Guidelines . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15
5.2.1 General . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15
5.2.2 Forward Motion Lower Body . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15
5.2.3 Forward Motion Total Body . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16
5.2.4 Reverse Motion Lower Body . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16
5.2.5 Reverse Motion Total Body . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16
5.2.6 Braking Resistance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16
6. THE WORKOUTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16-21
6.1 Workout Descriptions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16
6.1.1 Manual/QuickStart . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16
6.1.2 Zone Training
®
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16
6.1.3 Fat Burn . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16
6.1.4 Cardio . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17
6.1.5 Heart Rate Hill And Heart Rate Interval Workouts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17
6.1.6 Heart Rate Interval . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17
6.1.7 Sport Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17
6.1.8 Extreme HR Workout . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18
6.1.9 Random . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18
6.1.10 Manual . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18
6.1.11 EZ Resistance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18
6.1.12 Cool-Down . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18
6.1.13 Hill . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19
6.1.14 Cross-Train Aerobic . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19
6.1.15 Cross-Train Reverse . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19
6.2 Using the Workouts (Charts) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20
6.3.1 My workout Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21
6.3.2 User Statistics . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21
6.3.3 Programmable Parameters . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21
6.3.4 Name, Programming . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21
6.3.5 Workout, Programming . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22
6.3.6 Statistics, Display . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22
7. USER MENU . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22
7.1 Overview . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22
7.2 Entering user menu . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22
7.3 Description of User Menu Items . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22
8. SERVICE AND TECHNICAL DATA . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23-24
8.1 Preventive Maintenance Tips. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23
8.2 Troubleshooting The Optional Heart Rate Chest Strap . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23
8.3 How To Obtain Product Service . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24
9. SPECIFICATIONS FOR X3i & X3 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25
3
WARNING: Safety of the Cross-Trainer can be maintained only if it is examined regularly for damage and wear. Keep this
product out of use until defective parts are repaired or replaced. Pay special attention to the moving linkages
and connection points. See Preventive Maintenance section for complete details.
To reduce the risk of electrical shock, always unplug this Life Fitness product before cleaning or maintenance.
To reduce the risk of burns, fire, electric shock or injury, always connect each product to a properly grounded electrical outlet.
Never operate a Life Fitness product 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 Customer Support Services.
Keep the power cord away from heated surfaces. Do not pull the equipment by the power cord or use the cord as a handle.
Do not run the power cord on the floor under or alongside of the Cross-Trainer.
Always follow the console instructions for proper operation.
Close supervision is necessary when Cross-Trainers are used by children, or disabled persons.
Do not use this product outdoors, near swimming pools or in areas of high humidity.
Never insert objects into any opening in this product. If an object should drop inside, turn
off the power, unplug the power cord from the outlet and carefully retrieve it. If the item
cannot be reached, contact Life Fitness Customer Support Services.
Never place liquids of any type directly on the unit, except in the optional accessory
tray or holder. Containers with lids are recommended.
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.
Keep all loose clothing, shoelaces and towels away from moving parts.
Keep the Life Fitness product away from walls and clear of any obstructions and furniture.
Ensure that there is at least one foot clearance in front of the Cross-Trainer.
Use caution when mounting or dismounting the
Cross-Trainer. Use the stationary handlebar
whenever additional stability is required. While
exercising, always hold onto the user arms or
stationary handlebar.
Never operate the Cross-Trainer facing
backwards.
SAVE THESE INSTRUCTIONS FOR
FUTURE REFERENCE
1. GETTING STARTED
1.1 IMPORTANT SAFETY INSTRUCTIONS
4
5
1.2 PARTS LIST
0. Accessory Bracket Fastener Qty: 2 1. Phillips Pan Head Screw Clevis Cover Fastener Qty: 4
1/4"-20 x 3/4" LONG 3234101 10-32 x 3/8" LONG 3223401
2. Electronics Console Mounting Fastener Qty: 4 3. Upright Cap Mounting Fastener Qty: 1
8-18 x 3/4" LONG Phillips Pan PLT ST 3225905 6-20 x 1/2" LONG Phillips Pan PLT ST 3226003
4. Upright Mounting Bolt Qty: 2
5. Upright Mounting Bolt Side Plate Qty: 4
3/8 16 x 1" LONG 3223301 3/8 16 x 2-3/4" LONG 3223308
6.
Front Clevis/Pedal Lever Mounting Bolt Qty: 2 7. Nylock Nut Low Height Qty: 4
3/8 16 x 3-1/4" LONG 3223310 3/8 16 Low HT 3102807
8. Nylock Nut High Height Qty: 2
9. Plastic Cap Retaining Washer Qty: 10
3/8 - 16 3102802 6866701
10. Plastic Cap Black Qty: 10 Not illustrated Plastic Clevis Covers BlackQty: 2 Sets (4)
6866601 Cover, Clevis 1.75 Top/Bottom Top (2) - 6914901
Bottom (2) - 6915001
Not illustrated
Plastic Upright Cap Black Qty: 1
Cap, Tube 2 x 3 Custom 6944601
The following parts are illustrated in actual size on the following two pages.
1.3 PARTS DESCRIPTION
6
1.4 SETUP
Tools required: Socket set, Phillips Screwdriver, 9/16 open end wrench
Please read instructions carefully before assembly. Be sure to assemble the unit where it is to be used.
STEP 1
Remove the machine from packaging. Carefully lay out and count each part before
assembly. Refer to the parts list on page 5 of this manual.
STEP 2
Assemble the upright tube assembly to the base frame:
NOTE: This step could require two people.
1. Lay the upright tube assembly (A) on floor in front of base frame (B).
2. Connect the upper wire harness (C) to the lower wire harness (D). Insert connected plugs of the wire harnesses into wiring
hole on upright tube assembly (A).
3. Position the upright tube assembly (A) between the plates on the front of the base frame (B). Feed any excess wire harness
into the base frame.
4. Line up the holes on the plates with the holes on the upright tube assembly (A).
5. Connect the upright tube assembly (A) to the base frame (B) using four (#5) 2-3/4 bolts, eight (#9) washers (4 on each
side) and four (#7) low profile nylock nuts. DO NOT FULLY TIGHTEN AT THIS POINT.
CAUTION: The wire harness may obstruct the connecting holes. If this happens, gently pull on the end of the wire harness at
the top of the upright tube assembly (A) to clear the hole. Do not force the bolt through the hole if the wire harness is
obstructing the bolt, as damage to the wire harness my result.
7
6. Insert two (#4) 1 bolts and two (#9) washers into the
backside of the connector joint on the base frame (B). Start
each bolt, and then tighten with a 9/16 socket wrench.
7. Tighten the four (#5) 2-3/4 bolts with a 9/16 socket
wrench.
8. Push the ten (#10) black plastic cover caps
over each (#5) 2-3/4 bolt head and (#7) low profile
nylock nut.
STEP 3
Attach Plastic Upright Cap to upright assembly:
1. Push the Plastic Upright Cap (E) into the open end of the tube at the top of the upright tube assembly (A).
2. Line up the hole in Plastic Upright Cap (E) with hole in upright tube assembly and fasten with a (#3) screw.
1.4 SETUP CONTINUED
8
STEP 5
Plug cables into the back of display console:
1. Plug the 10-pin connector at the end of the upper wire harness into the 10-pin connector (10P) in the back of the display
console. Make sure the connector snaps into place.
NOTE: #2 and #3 apply to model x3i only.
2. Plug the 3-pin connector at the end of the heart rate cable into the 3-pin (3P) connector in the back of the display console.
Make sure the connector snaps into place.
3. Plug in flat 6 pin (6P) connector for the Activity Zone.
4. Push excess cable(s) into the opening of the upright tube assembly (A).
STEP 4
Attach heart rate accessory tray to upright assembly:
NOTE: This step applies to model x3i only.
1. Before attaching the accessory tray (G), it is helpful to form the threads in the console plate (H). Using a #3 Phillips
screwdriver, start the (#0) self-tapping screws into the holes. When threads have formed, remove the screws.
2. Feed the upper wire harness (J) through the slot in the accessory tray bracket (K).
3. Line up the holes on the accessory tray bracket (K) with the holes on the console plate (H), and then secure the accessory
tray with the two (#0) self-tapping screws using a #3 Phillips screwdriver.
1.4 SETUP CONTINUED
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