acid, which tend to build up in muscles during a workout and contribute to muscle soreness.
Heart Rate Check Points: Check your heart rate near the end of the plateau period and at the end of the interval training period. You might want to press the PAUSE key and then check your heart rate. The treadmill will pause for up to five
minutes. You should always take your pulse at the times indicated to make sure you are staying within your personal
THRR.
The Hill Profile program below shows the effort level and recovery periods encountered during a Lifestride workout. Effort and recovery periods are simulated on the display console by columns of red and yellow lights in the Program Profile window. The columns move from right to left during the workout. The higher the column, the higher the incline. Consequently, you must increase your effort.
Figure 4: Hill Profile
HILL PROFILE
Terrain (hills
and valleys)
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6 | Min. Program |
| 1.0 | 1.5 | 2.0 | 2.5 | 3;0 | 3.5 | 4.0 4.5 | 5.0 | 5.5 | 6.0 | |
9 | Min. Program | 1.0 | 2.0 | 3.0 | 4.0 | 5.0 | 6.0 | 7.0 | 8.0 9.0 10.0 | 11.0 | 12.0 | ||
12 Min. Program | 1.5 | 3.0 | 4.5 | 6.0 | 7.5 | 9.0 | 10.5 12.0 13.5 15.0 16.5 18.0 | ||||||
15 | Min. Program | 2.0 | 4.0 | 6.0 | 8.0 | 10.0 | 12.0 | 14.0 | 16.0 18.0 | 20.0 | 22.0 | 24.0 | |
18 | Min. Program | 2.5 | 5.0 | 7.5 | 10.0 | 12.5 | 15.0 | 17.5 | 20.0 22.5 | 25.0 | 27.5 | 30.0 | |
24 | Min. Program | 3.0 | 6.0 | 9.0 | 12.0 | 15.0 | 18.0 | 21.0 | 24.0 | 27.0 | 30.0 | 33.0 | 36.0 |
36 | Min. Program | 3.5 | 7.0 | 10.5 | 14.0 | 17.5 | 21.0 | 24.5 | 28.0 | 31.5 | 35.0 | 38.5 | 42.0 |
48 | Min. Program | 4.0 | 8.0 | 12.0 | 16.0 | 20.0 | 24.0 | 28.0 | 32.0 | 36.0 | 40.0 | 44.0 | 48.0 |
60 | Min. Program | 4.5 | 9.0 | 13.0 | 18.0 | 22.5 | 27.0 | 31.5 | 36.0 | 40.5 | 45.0 | 49.5 | 54.0 |
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| INTERVAL |
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| ... | TRAINING |
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| FIRST HR |
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| POINT | (1) | CHECK | POINT | (2) |
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FOR FAT LOSS TRAINING:
(1)FIRST HEART RATE CHECK POINT: At the first heart rate check point, your pulse should be between 60% and 70% of the theoretical
maximum heart rate for your age category for fat loss training.
(2)SECOND HEART RATE CHECK POINT: At the second heart rate
-check point, your pulse should be between 70% and 75% of the theoretical maximum for your age category for fat loss training.
FOR CARDIORESPIRATORY TRAINING:
(1)FIRST HEART RATE CHECK POINT: At the first heart rate check
point, your pulse should be between 75% and 80% of the theoretical maximum (see Training Zone chart on page 49) for your age category
for cardiorespiratory training.
(2) SECOND HEART RATE CHECK POINT: At the second heart rate check point, your pulse should be between 80% and 85% of the
theoretical maximum heart rate for your age category for
cardiorespiratory training.
Random or Manual
oUse the.A. ... keys to select a goal: Time, Miles, or Calories. Press the ENTER key for your selection.
o Use the.A. ... keys to enter a specific time, distance or calories goal as desired. A valid time goal is from 1 to 90 minutes, a valid distance goal is from 0.1 to 10.0 miles, and a valid calories goal is from 1 to 2000 calories.
o In the RANDOM | program | only, enter an incline | level from 1 to 12 |
then press the ENTER key. (The MANUAL program does not require an incline leveL)
oUse the.A. ... keys to select a belt speed from 0.5 to 11.0 m.p.h. (CAUTION: the belt will begin traveling at 0.5 m.p.h. while you
are selecting your speed.) Press the ENTER key.
NOTE: You may change the level of intensity at any time
during an exercise program by pressing the.A. ... keys.
-Random
In the Random program, the computer randomly selects