Life Fitness Lifestride 5500 Changing the Level of Intensity Difficulty, Quick Start, Once you

program be set one or two levels lower than normally selected during

the Hill Profile program.

Heart Rate Check Points: Check your heart rate after the first

five minutes of exercise on the Random program and every five to ten minutes thereafter. This ensures that you are exercising within your THRR.

- Manual

This program provides steady-pace exercise with a fixed speed rate and incline level equal to that of the highest hill encountered on the Hill Profile program at the same level of intensity. Because of the greater effort

levels of this program, it is recommended that you set the Manual program about three to four levels lower than the level of intensity that you would normally select on the Hill Profile Program.

Heart Rate Check Points: Check your heart rate after the first five minutes of exercise on the Manual program and every five to ten minutes thereafter. This ensures that you are exercising within your THRR.

You can also design your own interval training program using the Manual program by varying the level of intensity during the course of your workout. To do so, select a high level of intensity until you reach the upper end of your target heart rate range, then stride at a lower level of intensity until your heart rate drops to the bottom of yourTHRR. Then, increase the level of intensity until you reach your upper range heart rate again. By repeating this process, you will be simulating your own hills and valleys.

Changing the Level of Intensity (Difficulty)

In the Hill Profile, Random, and Manual programs, if your heart rate is above your TH RR, you should reduce your level of intensity by pressing

the"	T keys.	If your	heart	rate	is	below	your	THRR,	you	should	enter
a higher	number	to increase		the	level	of intensity.		You	should	not	change
your workout		intensity	if your	heart		rate	is within	your	THRR.

Quick Start

D Begin

the

Quick

Start

Program

for one

minute

at a speed

of

1.5

m.p.h.

Use

the

speed"

key

to increase

your

speed

from

0.5

to

1.5

m.p.h.

The

running

belt will

begin

traveling

slowly

while

you

are

selecting

your

desired

speed.

D Begin walking at a pace of 1.5 m.p.h. to get the feel of the Lifestride

treadmill. Hold the handrails if necessary.

D Once you

are

comfortable,

press

the

speed"

key

to increase

belt

speed

to

2

m.p.h.

Release

one

hand

from the

handrail

and let

that

\

arm swing

with

your

body

rhythm.

Next, release

the

other

hand

and

walk

without

holding

the

handrails.

D Look forward for spatial awareness; this will help maintain balance and ensure exercise comfort.

D	Walk	or jog	in an	upright	position	to avoid	excessive	leaning	and
	back	fatigue.
D	Press	the	incline"	key	to slowly	incline	the treadmill.	To	stop
	press	clear	twice.

Ifyour concentration is broken, immediately pull on the safety key cord to stop the machine and then grab the handrails.

This program provides steady-pace exercise.

Heart Rate Check Points: Check your heart rate after the first five minutes of exercise on the Quick Start program and every five to ten minutes thereafter. This ensures that you are exercising within your THRR.

You can design your own interval training program using the Quick Start program by varying the level of intensity during the course of your workout. To do so, select a high level of intensity until you reach the upper end of your Target Heart Rate Range, then stride at a lower level of intensity until your heart ratedrops to the bottom of yourTHRR. Then, increase the level of intensity until you reach your upper range heart rate again. By repeating this process, you will be simulating your own hills and valleys. This program does not require a goal of time, calories or distance.