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

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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.

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Contents M051-00K36-A006 ~,=West Be1no~tAvenue Franklin Park, illinoIS Introduction Reorient or relocate the receiving antennaEurope ExerciseTable of Contents U.S. and Canada In Europe, call 49/89/3106078 or your Safety InstructionsHandle Nearest fitness equipment dealerGrounding Instructions How to Level the Lifestride TrainerNot available U.S. and Canada. the Temporary Adapter Exercise program by pressing the Enter key. How to Use the Display Console~~~ Instructions Message Center Provides simpleHeart Rate Simplified Operating Instructions & Program SelectionsSTART, Heart RATE, or FITTEST. Press the ENTERkey to After youve selected a belt speed, press the Enter keyElapsed Time RandomTerrain hills MinutesQuick Start Changing the Level of Intensity DifficultyOnce you Using the Chest Strap ProcedureExpert WeeksBeginner KeysAbove Average Fit Test TipsYour Resting Heart Rate is Important Below AveraaeFitTest program Lifestride Message CenterSelect an Calories to burn up toKcal/hr Belt Speed and Grade InclineBeltSpeed 913Preventative Maintenance Tips Tensioning an Existing Striding Belt How to Adjust and Tension Striding Belt~-j Tracking Centering an Existing or New Striding BeltContact Life Fitness Customer Service & Support Power requirements 120volt,15amp Rollerdiameter InchesIf possible, verify the symptom EurQpeAs a Fitness SafetyProper Stretching Techniques FactorStretching Exercises Recommended Stretching ExercisesPressure Practice Abdominal Breathing Breathe from yourStretch Slowly Move in and out of your stretches with slow Do warm up and cool down properlyBenefits How to Choose an Aerobic Training MethodInterval Striding Compared to Running Training PreviousDetermining an Interval Striding Program Level Lessthan10-12 Lower Limit 220 less 35 = 185 x .75 = 139 beats/minute How to Exercise EffectivelyCardiorespiratory Training Range Range for fat loss and cardiorespiratory improvementChecking Your Pulse 75%At stake How to Stay MotivatedStrategies used by successful athletes, coaches, and sports You Work How to Develop a Personal Exercise Plan PEPTraining RateSee on page 55 for an approximation Age Max 60% 75% 85%Kgs JS~ Z 0 0 -J ~ft~~~~ ~o~
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