Life Fitness 5500 manual 10-12

Page 24

Lifestride Interval Striding Programs

(Using the Hill Profile)

The following programs (A - E) are examples of progressive Lifestride

Interval Striding programs (Hill Profile mode). Use these as a reference

when creating your personal exercise program.

WEEK

1

2-3

4-6

7-9

10-12

Speed

(mah)

2-3

2-3

2-3

2-3

2-3

Level

1

2

3

4

5

Duration (mins)

12-24

12-24

12-24

12-24

12-24

Calories

(12 mins):

 

 

 

 

 

2 mph

42

43

44

47

51

3 mph

56

57

59

63

69

Heart Rate %

60-70

60-70

60-70

70-80

70-80

Frequency

4-5

4-5

4-5

4-5

4-5

WEEK

1

2-3

4-6

7-9

10 -12

Maintenance

Speed (mah)

3-4

3-4

3-4

3-4

3-4

3-4

Level

2

3

4

5

6

6

Duration (mins)

12-24 12-24 12-24

12-24

12-24

12-24

Calories(12

 

 

 

 

 

 

mins):

 

 

 

 

 

 

3 mah

57

59

63

69

75

75

4 mQh

71

74

79

87

95

95

Heart Rate %

60-70 60-70 65-75

70-80

70-80

70-80

Frequency

4-5

4-5

4-5

4-5

4-5

3-5

WEEK

1

2 -3

4-6

7-9

10-12

Maintenance

Saeed (mph)

3-4

3-4

3-4

3-4

3-4

3-4

Level

6

7

8

9

10

10

Duration (mins)

12-24 12-24 12-24 12-24

12-24

12-24

Calories (12

 

 

 

 

 

 

mins):

 

 

 

 

 

 

2 moh

75

81

87

93

99

99

3 mah

95

103

111

120

128

128

Heart Rate %

60-70 60-70 65-75 70-80

70-80

70-80

Frequency

3-5

3-5

3-5

3-5

3-5

3-5

 

 

 

 

 

 

 

-- --

Program

D

 

 

 

 

 

 

WEEK

- -

 

 

 

 

Maintenance

1

2-3

4-6

7-9

10 -12

Saeed (mah)

4-4.5 4-4.5

4-4.5 4-4.5

4-4.5

4-4.5

Level

8

9

10

11

12

12

Duration

(mins)

12-24 12-24

12-24 12-24

12-24

12-24

Calories(12

 

 

 

 

 

 

mins):

 

 

 

 

 

 

2 mah

111

120

128

136

144

144

3 mah

124

133

142

151

160

160

Heart Rate %

60-70 60-70

65-75 70-80

70-80

70-80

Frequency

3-5

3-5

3-5

3-5

3-5

3-5

Program

E

 

 

 

 

 

 

WEEK

1

2-3

4-6

7-9

10-12Maintenance

...§Qeed (mph)

4.5-6 4.5-6

4.5-6 4.5-6

4.5-6

4-4.5

Level

6.

7

8

9

10

10-12

Duration

(mins)

12-24 12-24

12-24 12-24

12-24

12-24

Calories (12

 

 

 

 

 

 

mins):

 

 

 

 

 

 

4.5 mah

136

141

145

150

154

154-163

6.0 mah

203

215

227

239

252

252-276

Heart Rate %

60-70 60-70

65-75 70-80

70-80

70-80

Frequencv

3-4

3-4

3-4

3-4

3-4

3-4

Image 24
Contents ~,= M051-00K36-A006West Be1no~tAvenue Franklin Park, illinoIS Introduction Reorient or relocate the receiving antennaEurope ExerciseTable of Contents Safety Instructions HandleU.S. and Canada In Europe, call 49/89/3106078 or your Nearest fitness equipment dealerHow to Level the Lifestride Trainer Grounding InstructionsNot available U.S. and Canada. the Temporary Adapter How to Use the Display Console ~~~Exercise program by pressing the Enter key. Instructions Message Center Provides simpleSimplified Operating Instructions & Program Selections START, Heart RATE, or FITTEST. Press the ENTERkey toHeart Rate After youve selected a belt speed, press the Enter keyRandom Terrain hillsElapsed Time MinutesChanging the Level of Intensity Difficulty Quick StartOnce you Using the Chest Strap ProcedureWeeks BeginnerExpert KeysFit Test Tips Your Resting Heart Rate is ImportantAbove Average Below AveraaeLifestride Message Center Select anFitTest program Calories to burn up toBelt Speed and Grade Incline BeltSpeedKcal/hr 913Preventative Maintenance Tips How to Adjust and Tension Striding Belt ~-jTensioning an Existing Striding Belt Tracking Centering an Existing or New Striding BeltPower requirements 120volt,15amp Rollerdiameter Inches If possible, verify the symptomContact Life Fitness Customer Service & Support EurQpeSafety Proper Stretching TechniquesAs a Fitness FactorStretching Exercises Recommended Stretching ExercisesPractice Abdominal Breathing Breathe from your Stretch Slowly Move in and out of your stretches with slowPressure Do warm up and cool down properlyHow to Choose an Aerobic Training Method Interval Striding Compared to RunningBenefits Training PreviousDetermining an Interval Striding Program Level Lessthan10-12 How to Exercise Effectively Cardiorespiratory Training RangeLower Limit 220 less 35 = 185 x .75 = 139 beats/minute Range for fat loss and cardiorespiratory improvementChecking Your Pulse 75%How to Stay Motivated At stakeStrategies used by successful athletes, coaches, and sports How to Develop a Personal Exercise Plan PEP TrainingYou Work RateSee on page 55 for an approximation Age Max 60% 75% 85%Kgs ~ft ~~~~JS~ Z 0 0 -J ~o~
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