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100% THR

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144 THR

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EXTREME HEART RATE Workout Profile

100% THRStabilizing Period

Stabilizing Period

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This Life Fitness Treadmill features exciting, new workout programs and features.

NEW WORKOUT PROGRAMS:HEART RATE HILL, HEART RATE INTERVAL, and EXTREME HEART RATE combine the interval training benefits of the standard HILL workout profile with Heart Rate Zone Training, which targets specific heart rate zones.

The ARMY PHYSICAL READINESS TEST, NAVY PHYSICAL READINESS TEST, andMARINES PHYSICAL FITNESS TEST are distance-goal workout programs that provide performance scores.

SPORT TRAINING simulates the experience of running on an outdoor terrain. NEW FEATURES:Custom Plus Programming Modifications include the ability to select a speed and an inclinegrade for each interval.

Programming a Distance Goal in .10-mile increments: When a user sets up a DISTANCEGOAL workout with the TIME ARROW keys, the MESSAGE CENTER displays the distance goalvalues in .10-mile increments.

MaxTimeTM Control Option enables fitness club managers to set workout duration limits duringpeak and non-peak hours of club traffic.

Standby Mode enables fitness club managers to set periods at which which the treadmill automatically powers up or powers down.

ZerOutTM Speed Control: If, during a workout, a user decreases the speed to the minimum andcontinues to hold the SPEED DOWN arrow, the speed falls to 0 MPH, which is pause mode.

InstaPaceTM Feedback enables users to monitor rate of minutes per mile, while running on thetreadmill.

TreadmillA D D E N D U M T O O P E R A T I O N M A N U A L

NEW WORKOUTSHEART RATE HILL WORKOUTTM

This workout consists of three hills that target three heart rate goals: The first hill brings the heart rateto 90 percent of the target rate.* The second hill increases the rate to 95 percent. The third hill match-es the target rate. The valley always is 85 percent of the target. The user must wear a chest strap orgrip the LifepulseTM sensors throughout the workout. After a three-minute warm-up, the workoutprogresses toward the first hill and heart rate goal. Once the user reaches 90 percent of the targetrate, the hill continues for one minute. When the minute expires, the level decreases into a valley.Once the user's heart rate falls to 85 percent of the target, the valley continues for one minute. Then,the next hill begins with its corresponding heart rate goal. After the user completes the third hill/valleypair, the program returns to the first hill and repeats the cycle as long as the duration allows. At theend of the duration, the workout goes into a cool-down phase. If the heart rate goes above the theo-retical maximum for more then 45 seconds, the treadmill automatically goes into pause mode. If theuser does not reach a heart rate goal after five minutes, the MESSAGE CENTER displays a promptto increase or decrease speed, depending on whether the workout is in a hill or valley phase. Theprogram does not proceed to a new heart rate goal until the user reaches the current goal.

Warm-up

Warm-up 85% THR85% THR 85% THR 85% THR

90% THR

95% THR

HEART RATE HILL Workout Profile

100% THRH

ill

Hill

Hill

Valley Valley Valley

122 THR 122 THR 122 THR

130 THR

137 THR

User Example: 80 (40 year old / 144 recommended THR)percent of theoretical maximum

144 THR

Defined by the American College of Sports Medicine's "Guidelines for Exercise Testing and Prescription" as equal to220 minus an individual's age.

* Target Heart Rate (THR) is a percentage of the theoretical maximum. A 40-year-old user's THR for the HEART RATE HILLworkout is 144, or 80 percent of the maximum; so the equation would be (220-40)*.80=144.

HEART RATE INTERVAL WORKOUTTM

This workout alternates between a hill, which brings the heart rate up to the target rate, and avalley, which brings the heart rate down to 90 percent of the target. The user must wear a cheststrap or grip the LifepulseTM sensors throughout the workout. After a three-minute warm-up, theworkout progresses toward the first hill and heart rate goal. Once the goal is reached, the hillcontinues for three minutes. Then, the level decreases into a valley. Once the 90 percent goal isreached, the valley continues for three minutes, after which the next hill begins. The user's fit-ness level determines the number of hills and valleys encountered within the duration. At the end of the duration, the workout goes into a cool-down phase. If the heart rate goes above thetheoretical maximum for more then 45 seconds, the treadmill automatically goes into pausemode. If the user does not reach a heart rate goal after five minutes, the MESSAGE CENTERdisplays a prompt to increase or decrease speed, depending on whether the workout is in a hillor valley phase. The program does not proceed to a new heart rate goal until the user reachesthe current goal.

Warm-up

Warm-up

90% THR 90% THR 90% THR

HEART RATE INTERVAL Workout Profile

100% THR100% THR100% THRHill

Hill

Valley Valley Valley

Hill

130 THR 130 THR 130 THR

User Example: 80 (40 year old / 144 recommended THR)percent of theoretical maximum

144 THR144 THR144 THR

EXTREME HEART RATE WORKOUTTM

This intense, varied workout is designed to help more experienced users to break through fitnessimprovement plateaus. The workout alternates between two target heart rates as quickly as pos-sible. The effect is similar to that of running sprints. The user must wear a chest strap or grip theLifepulseTM sensors throughout the workout.

NOTE: It is recommended that users who run at speeds faster than 4.5 MPH wear the cheststrap and do not use the LifepulseTM sensors.

When setting up the workout, the user enters a target heart rate and selects a walk speed and ajog speed. After a standard three-minute warm-up, the treadmill accelerates to the jog speed,and the incline increases, until the user reaches the target heart rate goal. That target rate ismaintained for a stabilizing period. Then, the incline is reduced to 0 percent, and the treadmillslows to the walk speed. When the heart rate falls to the 75 percent goal, it is maintained therefor a stabilizing period. The program repeats the alternating of speeds and incline levels, contin-uing this pattern throughout the duration.

If the user does not reach a heart rate goal after five minutes, the MESSAGE CENTER displays aprompt to increase or decrease speed, depending on whether the workout is in a hill or valley phase.The program does not proceed to a new heart rate goal until the user reaches the current goal.

Cool Down

Cool Down

75% THR

115

75% THR

115

Jog

Spee

d

Jog

Spee

d

Jog

Spee

d

Jog

Spee

d

Jog

Spee

d

Jog

Spee

d

Walk

Speed

Walk

Speed

Walk

Speed

Walk

Speed

Walk

Speed

Walk

Speed

User Example (40 year old / 153 recommended THR)

EXTREME HEART RATE Workout Profile

100% THRStabilizing Period

Stabilizing Period

Stabilizing Period

Stabilizing Period

Stabilizing Period

Stabilizing Period153

100% THR

153

100% THR

153

MILITARY FITNESS TESTS (9700HR ONLY)Each of these workouts has a preset distance goal.

Army PRT: 2.0 miles Navy PRT: 1.5 miles Marines PFT: 3.0 miles

Scores for these tests are based on finishing time, age, and gender.

To set up one of these tests, press the FIT TEST key repeatedly, until the MESSAGE CENTER dis-plays the name of the desired test. Then, press ENTER. If the selected test is either the Navy orMarines test, the MESSAGE CENTER displays a question as to whether the test is taking placebelow a certain altitude. For the Navy test, the altitude is 5,000 feet above sea level; and for theMarines test, the altitude is 4,500 feet above sea level. Using the arrow keys, select the answer YESor NO by toggling between these words displayed in the MESSAGE CENTER. Press ENTER.

At the MESSAGE CENTER prompts, enter the weight, age, gender, and desired speed, using theARROW keys or the NUMERIC keypad. Press ENTER after each entry. Then, begin the workout. Toensure an accurate test score, do not change these entries once the workout begins. After the dis-tance goal is reached, the workout program goes into a cool-down. The duration of this phasedepends on the amount of time taken to complete the test. For less than five minutes, the cool-down is one minute. For five to 15 minutes, the cool-down is three minutes. For longer times, thecool-down is five minutes. The user can abort the cool-down by pressing the STOP button or theCLEAR key. After the cool-down is aborted or completed, the MESSAGE CENTER displays thefinishing time and a point score for the Army and Marines tests, or a qualititative score, such asEXCELLENT, for the Navy test.

SPORT TRAINING WORKOUTTM

This distance-goal workout is designed for runners training for races. The program creates realisticterrains by setting different incline grades throughout the course. The difficulty of these gradesdepends on the level selected during the workout setup. A 1.5 percent incline grade, which is thebaseline level, simulates a flat running surface. A zero percent grade simulates running downhill.Incline durations range between 30 and 60 seconds. The course ends when the distance goal ismet. Two SPORT TRAININGTM programs are available on the treadmill:

SPORT TRAININGTM (5K) is a 5-kilometer, or 3.1-mile, course. SPORT TRAININGTM (10K) is a 10-kilometer, or 6.2-mile, course.

NEW FEATURESCustom Plus Programming Modifications - The Manager's Configuration provides new features for creating custom workouts:

When programming an interval workout, the user may select a speed and an inclinegrade for each interval.

Each interval is now identified by the time at which it occurs during the workout. Programming a Distance Goal in .10-mile increments - When a user sets up a DISTANCEGOAL workout with the TIME ARROW keys, the MESSAGE CENTER displays the distance goalvalues in .10-mile increments.

MaxTimeTM Control Option - This feature enables fitness club managers to set workout durationlimits during peak and non-peak hours of club traffic. After entering the Manager's Configuration,select the MAXTIME SETUP option. The MESSAGE CENTER displays the statement "MAX-TIME CONTROL OFF" and then displays a maximum workout duration value. The default valueis 60 minutes, and it can be changed with the INCLINE or SPEED ARROW keys. This value isalways in effect unless the MaxtimeTM control feature is turned on. To turn the feature on, usethe INCLINE or SPEED ARROW keys, and switch the setting to MAXTIME CONTROL ON.Then, press ENTER.

The MESSAGE CENTER displays a PEAK DURATION value, which is the maximum possibleworkout duration, in minutes, during high-traffic hours. Use the ARROW keys or the NUMERICkeypad to increase or decrease the displayed value, and press ENTER. The MESSAGE CEN-TER then displays a NON-PEAK DURATION value, which is the maximum possible workoutduration all other times. Use the ARROW keys or the NUMERIC keypad to increase or decreasethe displayed value, and press ENTER.

The MESSAGE CENTER then displays a PEAK 1 time period in hours and minutes. This is theperiod during which the peak workout duration value is in force. Use the TIME ARROW keys tochange the hours, and use the INCLINE ARROW keys to change the minutes. Press ENTER.The MESSAGE CENTER then displays the PEAK 1 duration value, which is the amount of timein minutes that the peak period remains in force. Using the ARROW keys, change the value, andpress ENTER.

The MESSAGE CENTER then displays a PEAK 2 time period. Repeat the steps described in thepreceding paragraph to set up a second peak time.

Standby Mode - This feature enables fitness club managers to set periods at which the treadmillautomatically powers up or powers down. While in the Manager's Configuration, select theSTANDBY SETUP option. The MESSAGE CENTER displays the statement, STANDBYDISABLED. Using the ARROW keys, switch the setting to ENABLED. The MESSAGE CENTERdisplays an AUTO OFF value, which is the time of day, in hours and minutes, at which the tread-mill automatically switches off. Use the TIME ARROW key to change the hours, and use theINCLINE ARROW key to change the minutes. Press ENTER. The MESSAGE CENTER displaysan AUTO ON value, which is the time of day, in hours and minutes, at which the treadmill auto-matically switches on.

ZerOutTM Speed Control - If, during a workout, a user decreases the speed to the minimum andcontinues to hold the SPEED DOWN arrow, the speed falls to 0 MPH, which is pause mode. Theminimum speed is 0.5 MPH, unless changed in the Manager's Configuration.

InstaPaceTM Feedback - This feature enables users to monitor pace, or rate of minutes per mile,while running on the treadmill. It must be enabled in the Manager's Configuration. Also, thetreadmill speed must be at least 4.5 MPH. The MESSAGE CENTER displays the MPH and pacesimultaneously when the user adjusts the treadmill speed with the ARROW keys. If the useradjusts the speed using the NUMERIC keypad, the MESSAGE CENTER displays the pace afterthe treadmill reaches the new speed.

M051-00K58-A05211/01

2001 Life Fitness, a division of Brunswick Corporation. All rights reserved. Life Fitness and Heart Rate Zone Training are registered trademarks of Brunswick Corporation.

Polar is a registered trademark of Polar Electro, Inc.

m05100k20e159 Next Gen 95HR_9700 Treadmill Operation Manualm05100k58a052 Addendum to Operation Manual m051k20e159