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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
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3 TABLE OF CONTENTS Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 Safety Instructions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 ® How to Level the Lifecycle 9500HR Aerobic Trainer . . . . . . . . . . . . . . . . . . . . 7 How to Adjust the Seat. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8 How to Adjust the Footstraps . . . . . . . .
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5 INTRODUCTION ® Congratulations . . . and thank you for purchasing a Lifecycle 9500HR aerobic trainer. Your new Life Fitness aerobic trainer is the most versatile exercise bike ever developed. The culmination of over 20 years of Life Fitness research, technological innovation and engineering expertise. Lifecycle exercise bikes are recognized the world over as the most popular and advanced of computerized stationary bicycles. Like other Life Fitness products, the Lifecycle 9500HR aerobic trainer
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6 SAFETY INSTRUCTIONS R E M E M B E R: S A F E T Y F I R S T ! • Always follow the console instructions for proper operation. • Never operate a Life Fitness trainer if it has been dropped, damaged, or even partially immersed in water. Contact Life Fitness After Market Services. • Never insert objects into any opening in your Lifecycle 9500HR aerobic trainer. If an object should drop inside, carefully retrieve it; if you cannot reach the item, contact Life Fitness
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7 HOW TO LEVEL THE LIFECYCLE 9500HR AEROBIC TRAINER Depending on the surface you place your Lifecycle 9500HR aerobic trainer on it may need to be leveled. After you place the bike where you will be primarily using it, check the stability of the bike by attempting to rock it back and forth. If it rocks, it isn’t level. To level it, rotate the foot on the stabilizer bar that appears to be higher counter-clockwise (as viewed from above) with your finger until the bike is level. Leveling the Lifecy
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8 HOW TO ADJUST THE SEAT A properly adjusted seat is extremely important in any bike-oriented exercise activity, and the Lifecycle 9500HR aerobic trainer is no exception. If the seat is too low, excessive strain will be placed on the knees and quadriceps muscles; if the seat is too high, the resulting reaching action will irritate the feet, ankles, hips and knees. To adjust the seat properly, sit on it and place the balls of your feet on the pedals. An optimum position will allow you to move thr
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9 HOW TO ADJUST THE FOOTSTRAPS The pedals on your Lifecycle 9500HR aerobic trainer have nylon-reinforced rubber footstraps with slits on both the inside and the outside of each strap. To adjust the width of the straps, grasp the outside of the strap and pull down and away from the knob. Once the slotted end is removed, choose a width that will feel the most com- fortable while you are riding, reinsert the knob through the slot and pull the strap up. The strap will click when it locks in place. A
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10 THE DISPLAY CONSOLE The Lifecycle 9500HR aerobic trainer’s display console is easy to use, and it allows you to follow your progress as you ride. The on-board computer lets you tailor your workouts to your individual fitness capabilities and goals while providing a unique means of measuring your fitness improvement from one workout to the next. A C B D The Display Console A. MESSAGE CENTER: Provides all the instructions for programming the Lifecycle 9500HR trainer. In addition it displays e
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11 l ENTER: Actually executes the input of any information you have keyed in. It is not necessary to press ENTER when keying in a new effort level. l NUMERIC KEYS: Use these keys to enter your riding time, level of difficulty and Heart Rate or Fit Test data. You can select a workout duration from 1 to 99 minutes.You may also enter a different resistance level than your current level, a different target heart rate for the Fat Burn and Cardio programs, or Fit Test data such as age, gender or weig
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12 C. PROGRAM PROFILE WINDOW: Displays a matrix of lights showing your present position and upcoming terrain. The higher the column of lights the greater the resistance. The left-most column of lights represents your current position. The remaining columns show the upcoming terrain. As your workout progresses, the lights move across the screen from right to left. In the Fat Burn and Cardio programs, a heart shape (ª) will be displayed in the window when you are required to grasp the Lifepulse se
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13 ™ HEART RATE ZONE TRAINING Research shows that exercising within a specific heart rate range is the optimal way to both monitor your exercise intensity and achieve maximum results. That’s the idea behind the Life Fitness Heart Rate Zone Training approach to exercise. 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 Prescriptio
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14 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 Lifecycle 9500HR exercise bike. To use the Lifepulse sensors, sim- ply grasp the stainless steel sensors in the handlebars when the display console prompts you to do so or anytime you wish to check your heart rate. There are four sensors, two on each side of the handlebar, and you must make contact with all four to obtain your heart rate. T
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15 OPERATING INSTRUCTIONS & PROGRAM DESCRIPTIONS Selecting a workout program on your Life Fitness aerobic trainer is easy. Six com- puterized aerobic workouts, including the exclusive Fat Burn, Cardio and Fit Test programs, are pre-programmed on your Lifecycle 9500HR aerobic trainer: FAT BURN HILL MANUAL METS CARDIO RANDOM WATTS FIT TEST ™ FAT BURN is a Heart Rate Zone Training program designed to burn an optimum amount of calories from fat by automatically maintaining a target heart rate of 65
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16 The Lifecycle 9500HR aerobic trainer is a “constant work” machine; in the Hill, Random and Manual programs, pedal resistance automatically compensates for changes in RPM. In other words, the slower you pedal, the greater the resistance; conversely, the faster you pedal the less resistance you feel*. The distance you trav- el will remain the same; pedaling faster will not bring you to the end of a program sooner nor burn more calories, assuring you of a consistent workout. If you prefer to be
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17 TO BEGIN ANY LIFECYCLE 9500HR AEROBIC TRAINER WORKOUT: l First adjust the seat position and make certain the seat pin is properly locked and the bike is level. l Begin pedaling and press the START key. l Select a workout program by pressing the ts keys until the program you want appears in the message center and then press ENTER (or wait 10 seconds and your selection will be automatically entered). l You can “Quick Start” a Manual program workout without selecting a program. To do so, just b
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18 HILL PROGRAM l After selecting a Hill workout, you will be asked to enter your desired workout time in minutes. Use the numeric keypad to input a number from 1-99 minutes (or the maximum time preprogrammed on unit) and press ENTER. l Once you have selected the duration of your Hill workout the program will begin. Just choose an effort level between 0 (easiest) and 12 (hardest). The Lifecycle 9500HR aerobic trainer’s patented Hill program offers the ideal con- figuration for interval training
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19 The Hill diagram below shows the effort level and recovery periods encountered during a Hill workout. Effort and recovery periods are simulated on the display con- sole by columns of lights in the Program Profile window. The columns move from right to left during the workout. The higher the column, the higher the incline; conse- quently, you must increase your effort. HEART RATE CHECK POINTS: For Fat Burning: 4 First Heart Rate Check Point — Your heart rate should be between 60% and 70% of th
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20 RANDOM AND MANUAL PROGRAMS l Once you have selected either the Random or Manual program your workout will begin. All you need to do is choose an effort level between 0 (easiest) and 12 (hardest). Random Program The computer randomly selects hill and valley terrain which varies with each and every workout, resulting in more than one million combinations. Because resistance levels are greater in this program than in the Hill program, it is recommended that the Random program be set one or two
