How to Exercise Effectively

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.

you

choose

to perform

interval

striding

utilizing

the

Random

program,

is recommended

that

you choose

level

one

or two

lower

than

normally

used

the Hill

Profile,

due

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.

[

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.