What is FitLinxx? Let`s Begin!

W h at
is
FitLinxx?
FitLinxx is a computer program that coaches users
through their workout for better safety and form
during every exercise. The computer tracks your
progress over time.
The benefits of the FitLinxx system don’t end once you
leave the Monon Community Center. In fact, cardio
that you don’t do at the gym may be added (mowing
the grass, shoveling snow, walking outside). You
are able to create a personalized workout and see a
calculation of calories burned, as well as even more
features. Work with one of our FitLinxx Attendants to
learn all the ways you can use the system to help keep
you on track and stay encouraged.
Let’s Begin!
1. For each workout, begin your exercise session at
the FitLinxx kiosk by entering your 5-digit ID Code.
2. Select “Express Start” to begin your exercise
session.
3. At each strength machine, enter your 5-digit ID
code to display your settings.
4. Use yellow push knobs to adjust seat and
handles. Be sure to set appropriate weight.
5. As you exercise, FitLinxx will record your
repetitions and sets for each machine completed.
When you schedule your appointment, you will meet
individually with one of our knowledgeable instructors
who will guide you through the whole workout session
and teach you how to get started. Your session will last
approximately one hour.
6. At the end of your workout, return to the kiosk
to enter your cardiovascular exercise under the
heading “Manually Log CV Workout.” You may
select any of our cardio equipment, exercise
classes or many other cardiovascular activities.
Stop by the FitLinxx desk at the MCC Fitness Center to
make your appointment. There you will find a binder
where you can choose the date and time for your
FitLinxx appointment. Just pencil in your name and
you’re ready to go!
7. Select “Finish Workout” to store all of your
workout information.
Questions? Contact Lindsay Willard, Fitness Supervisor
at 317.573.5249 or [email protected].
FitLinxx will periodically analyze your workouts
and send you messages through the kiosk. These
messages are designed to help keep you motivated
and progressing toward your goals.
8. Go to www.FitLinxx.com to set up an account,
view workouts, and receive progress reports.
1195 Central Park Drive West
317.848.7275
Carmel, Indiana 46032
TTY: 317.843.3877
www.carmelclayparks.com
Strength Tr aining Machines
Torso Rotation Left/Right
This machine registers two separate exercises.
Begin with chest against pad as arms grasp handles.
Squeezing thighs against the pads, twist from the
waist so that knees twist across body. Stop once
knees are in front of chest. Repeat exercise on other
side of body by using the yellow push knob to change
starting position.
Seated Row
Reach forward to grasp the handles. Keeping your chest
against the pad, pull back, keeping arms close to your
torso.
Seated Leg Curl
Seat yourself so that your back is resting against
the pad and your ankles are on top of the foot pad.
Bend at the knees and pull your feet under you.
Leg Extension
Overhead Press
Seat yourself with your back resting against the pad
and your legs pulled behind the leg pad. Extend the
legs.
Chest Fly/Rear Deltoid
Glute Press
While seated, press handles up until arms are extended.
Abdominal Trunk Flexion
Place feet on the foot rest and while keeping your arms
extended, flex forward from the hips.
Back Extension
Place feet on the foot rest and your upper back
pressed against the pad. Press the pad back, flexing
from the hips.
This machine registers two separate exercises:
•Chest Fly: Sitting with your back against the pad,
begin with your arms extended at shoulder level.
Keeping arms extended, pull arms together as if you
are clapping your hands.
•Rear Deltoid: With your chest on the pad, begin
with your arms extended in front of you. Keeping
arms straight, pull arms apart until they are at
shoulder level.
Arm Extension
Seat yourself so that your upper arms are resting on
the support and back pad is snug against your body.
Grasp the handles and push the handles away from
your body.
Chest Press
Standing Calf Machine
Bend your knees and lower shoulders under the
pads. Stand upright on the raised platform. Lift onto
your toes, and then drop your heels as you lower the
weight.
While seated, press handles forward until arms are
extended.
Hip Abduction/Adduction
Arm Curl
Seat yourself so that your upper arms are resting on
the support and grasp the handles. Pull the handles
toward your shoulders.
Leg Press
Lat Pulldown
Prone Leg Curl
Grip handles and pull down until palms are at
shoulder level.
This machine works just one side at a time. The
stationary leg rests against the pad. With the
working leg, place your heel on the bar and extend
your leg backward. After you complete a set,
change legs.
Rest back against pad and place feet on the sled. Slowly
extend legs, pushing sled forward.
Laying face down with the lower pad against your calves,
bend at the knees and pull heels toward your glutes.
This machine registers two separate exercises.
•Hip Abduction: Begin with legs separated and
squeeze pads together.
•Hip Adduction: Begin with legs together and
press pads apart.