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
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. |
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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 |
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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 | ||
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arm swing |
| with | your | body | rhythm. | Next, release | the | other | hand | and | ||
walk | without | holding | the | handrails. |
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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. |
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D | Press | the | incline" | key | to slowly | incline | the treadmill. | To | stop |
| press | clear | twice. |
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Ifyour concentration is broken, immediately pull on the safety key cord to stop the machine and then grab the handrails.
This program provides
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.