Life Fitness Lifestride 5500 manual How to Exercise Effectively, Cardiorespiratory Training Range

Page 25

Interval Striding Using the Manual and Random Programs

The interval striding programs described in this manual are designed

for the Hill Profile program. If you wish to create your own variations on

these programs, you may utilize either the Manual or Random modes on the Lifestride treadmill.

If you choose to create an interval striding program utilizing the Manual

program, it is recommended that you first set a comfortable striding

speed, then select the inclines and durations desired using the

appropriate keys on the key pad.

If

you

choose

to perform

interval

striding

 

utilizing

the

Random

program,

it

is recommended

that

you choose

a

level

 

one

or two

lower

than

normally

used

on

the Hill

Profile,

due

to

the

increased

difficulty

of this

program.

 

 

 

 

 

 

 

 

 

 

 

 

Most people will discover the ease of use and motivation inherent in

performing interval striding in the Hill Profile, making this the preferred choice.

Lifetime Exercise for Health and Fitness

Numerous scientific and medical studies demonstrate that lifetime

consistency is the key to achieving the most important health benefits

from exercise. Interval striding is the ideal form of exercise for lifetime health and fitness. It features the easy, natural activity of striding and

adds the features of interval training. Its low-impact nature reduces the

injury potential. The motivational nature of the Hill Profile on the

Lifestride trainer assures the enthusiasm and enjoyment so essential to

maintaining a lifelong exercise habit.

The Lifestride Trainer: The Ultimate Striding Machine

The Lifestride treadmill is loaded with features designed to make interval

striding comfortable, motivational and safer. The flexing deck minimizes impact to bones and joints. The quiet, powerful motor allows belt speeds

from 0.5 to 11.0 mph. The ergonomically designed side rails remain out of the way. The Lifestride aerobic trainer is truly the machine of the 90s and beyond for walking, running and interval striding.

[

How to Exercise Effectively

Exercising

too hard is

as

ineffective

as not

working

hard

enough.

In fact,

it can

be

harmful.

For

an

effective

workout,

you

must

determine

your

optimal

workout

frequency,

duration

and intensity

and

stick to

it!

Training Heart Rate Range (THRR) Calculation

To approximate your Training Heart Rate Range (THRR), you must first

calculate your theoretical maximum heart rate (the following formula is

recognized by the American College of Sports Medicine as a method

for determining your maximum heart rate):

Subtract your age from 220. For example, if you are 35 years old, your

theoretical maximum heart rate is 185. Establish your THRR by

multiplying this number (185) first by 60% to establish the lower limit and then by 85% to establish the upper limit.

Examples for age 35:

Fat Loss Training Range:

Lower limit: (220 less 35 = 185) X .60 = 111 beats/min.

Upper limit: (220 less 35 = 185) X .75 = 139 beats/min.

Cardiorespiratory Training Range:

Lower Limit (220 less 35 = 185) x .75 = 139 beats/minute

Upper Limit (220 less 35 = 185) x .85 = 157 beats/minute

NOTE: A stress test administered by a doctor is the most

accurate method of determining your maximum heart rate

and overall cardiorespiratory condition. We strongly

recommend that you see a doctor before beginning any exercise program, especially if you have a history of high blood pressure, heart problems, or if you are over the age of 45. You and your doctor can decide whether a maximum stress test is advisable.

By making sure your heart rate stays within your range during workouts, you will achieve optimal training benefits with minimal stress to your cardiorespiratory system. As your fitness program progresses, your aerobic capacity will build and your body will begin to show the benefits of what is referred to by fitness experts as the training effect.

Table 5 on page 55 can be used to determine your training heart rate

range for fat loss and cardiorespiratory improvement.

.

American College of Sports Meoicine, Guidelines for Exercise Testing and Prescription (Lea & Febiger:Philadelphia,

1986),p.32.

Image 25
Contents M051-00K36-A006 ~,=West Be1no~tAvenue Franklin Park, illinoIS Reorient or relocate the receiving antenna IntroductionExercise EuropeTable of Contents Handle Safety InstructionsU.S. and Canada In Europe, call 49/89/3106078 or your Nearest fitness equipment dealerGrounding Instructions How to Level the Lifestride TrainerNot available U.S. and Canada. the Temporary Adapter ~~~ How to Use the Display ConsoleExercise program by pressing the Enter key. Instructions Message Center Provides simpleSTART, Heart RATE, or FITTEST. Press the ENTERkey to Simplified Operating Instructions & Program SelectionsHeart Rate After youve selected a belt speed, press the Enter keyTerrain hills RandomElapsed Time MinutesQuick Start Changing the Level of Intensity DifficultyOnce you Procedure Using the Chest StrapBeginner WeeksExpert KeysYour Resting Heart Rate is Important Fit Test TipsAbove Average Below AveraaeSelect an Lifestride Message CenterFitTest program Calories to burn up toBeltSpeed Belt Speed and Grade InclineKcal/hr 913Preventative Maintenance Tips ~-j How to Adjust and Tension Striding BeltTensioning an Existing Striding Belt Tracking Centering an Existing or New Striding BeltIf possible, verify the symptom Power requirements 120volt,15amp Rollerdiameter InchesContact Life Fitness Customer Service & Support EurQpeProper Stretching Techniques SafetyAs a Fitness FactorRecommended Stretching Exercises Stretching ExercisesStretch Slowly Move in and out of your stretches with slow Practice Abdominal Breathing Breathe from yourPressure Do warm up and cool down properlyInterval Striding Compared to Running How to Choose an Aerobic Training MethodBenefits Training PreviousLessthan Determining an Interval Striding Program Level10-12 Cardiorespiratory Training Range How to Exercise EffectivelyLower Limit 220 less 35 = 185 x .75 = 139 beats/minute Range for fat loss and cardiorespiratory improvement75% Checking Your PulseAt stake How to Stay MotivatedStrategies used by successful athletes, coaches, and sports Training How to Develop a Personal Exercise Plan PEPYou Work RateAge Max 60% 75% 85% See on page 55 for an approximationKgs ~~~~ ~ftJS~ Z 0 0 -J ~o~

Lifestride 5500 specifications

The Life Fitness Lifestride 5500 is a premier piece of fitness equipment designed to cater to both casual users and serious fitness enthusiasts. This advanced treadmill is engineered to provide a robust and reliable workout experience, making it a popular choice for both home gyms and commercial fitness centers.

One of the standout features of the Lifestride 5500 is its powerful motor, which delivers smooth and consistent performance across a variety of speeds and inclines. With a top speed of 12 mph and a maximum incline of 15 degrees, users can easily tailor their workouts to match their fitness levels and goals. This level of versatility ensures that users can engage in everything from basic walking to intense interval training.

The treadmill's running surface is designed for comfort, featuring a spacious 20 by 60-inch belt that accommodates users of all sizes. This generous surface area allows for a natural stride, reducing the risk of injury while maximizing workout efficiency. Additionally, the Life Fitness Lifestride 5500 is equipped with advanced cushioning technology, which absorbs impact and reduces stress on joints.

Users will appreciate the intuitive console, which is equipped with a variety of programs and features to keep workouts engaging. The console provides feedback on essential metrics, including time, speed, distance, calories burned, and heart rate. Heart rate monitoring is facilitated by built-in sensors on the handrails, and the treadmill is compatible with wireless heart rate monitors for even more accurate tracking.

For those seeking motivation, the Lifestride 5500 includes built-in workout programs that cater to various fitness levels and goals, such as weight loss, endurance training, and heart rate training. The console also features compatibility with fitness applications, allowing users to track their progress digitally and integrate workouts into their broader fitness routines.

Durability is another key characteristic of the Lifestride 5500. This treadmill is built with high-quality materials designed to withstand rigorous use, ensuring it remains a reliable option for years to come. The sleek and modern design also makes it an aesthetically pleasing addition to any gym.

In conclusion, the Life Fitness Lifestride 5500 combines powerful performance, advanced technology, and user-friendly features to create an exceptional treadmill experience. Whether you’re a beginner or a seasoned athlete, this treadmill caters to all fitness levels, making it an excellent investment for anyone serious about their health and fitness journey.