Life Fitness 5500 manual Weeks, Beginner, Expert, Keys, M.p.h

DEnter your age using the'" T keys to receive a computed target heart rate. Your 70% target heart rate based on your age will

appear. Press ENTER to accept, or use the'" T keys to change your target heart rate.

DUse the'" T keys to select a goal: Time, Miles or Calories. Press the ENTER key for your selection.

D Use the'" T 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.

DUse the'" T keys to select a belt speed of 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'" T keys.

The Heart Rate program is designed to maintain your target heart rate by varying the Lifestride trainer's incline. The program, through the use of the heart rate strap, provides you with an accurate and convenient means of obtaining your heart rate while automatically adjusting the

incline in order to maintain your predetermined value, based on your age and the Training Zone Chart. You are free to change your target heart rate at any time during the program simply by pressing the incline

... T keys.

Using this option, you can create your own warm-up and cool-down periods by varying your target to be at different percentages of your theoretical maximum. Incline will vary based on your current heart rate and your striding speed or m.p.h. Because the heart rate is more accurate than the traditional measurements of exercise intensity (watts and METS), healthcare professionals can prescribe a precise individualized workout program. The Heart Rate program begins with a three-minute warm-up period designed to safely get you closer to your target heart rate from a resting start. During the warm-up period, the incline is 0%. If your current heart rate is way below your target heart rate, the warm-up will be one and a half minutes at 0% incline, then increases to 3.0%. Your heart rate will be displayed during the warm-up by remaining within the range of the sensor.

At the end of the warm-up, a heart shape (") will appear in the center

window. From then on, your heart rate will be used to vary resistance in helping you reach your target. On average, it will take two to three minutes for your heart rate to reach your target.

If your heart rate is above the chosen target during the warm-up period, the warm-up period will immediately end, and the treadmill will begin automatically altering the incline to maintain your target heart rate.

FitTest

The Lifestride FIT TEST program is another exclusive feature of this versatile aerobic product. Think of it as your "relative fitness score." Use

the Fit Test to monitor improvement in your endurance . every four to six

weeks.

D After selecting FIT TEST and pressing the ENTER key, a flashing

"Enter Your Age" appears in the Message Center. Use the'" T keys to enter your age and then press ENTER.

D After entering your age, a flashing "Enter Your Sex" appears in the

Message Center. Press'" for male or T for female. This is

necessary for accurate computation of your Fit Test score.

D After entering your sex, the Message Center will ask you to select

your speed: 2, 3, 4 or 4.5 m.p.h. Use the'" T keys to enter a desired speed. of:

Beginner					Advanced				Expert
2.0 m.p.h.					3.0	or 4.0	m.p.h.		4.5	m.p.h.
D Begin	your	five-minute		FitTest		with a 60-second		warm-up,	followed		by
four	minutes	at	5%	incline.		The	belt speed	and incline		will	be
maintained		for an	accurate		computation.

D After you have completed the Fit Test, use the TIME prompt to take

your 15-second pulse and use the'" T keys to enter your pulse.

"If you are using the Heart Rate System, your Fit Test score will be shown followed by your ranking in the Fit Test Scoring Table located on

page23.

A number and rating of where you rank with others in your specific sex

and age category will appear in the Message Center. Compare your fitness level to others by using Table 2 on page 23.

If your heart rate is below 65% of your theoretical maximum heart rate, redo the Fit Test at a faster belt speed. If your heart rate is too high (higher than 200) or too low (lower than 50), review the proper pulse

taking procedure on page 48.

The Fit Test is also an estimate of your V02 max, which is a

combination of how well the heart supplies oxygenated blood to the exercising muscles and how efficiently these muscles get oxygen

from the blood. It is the measurement regarded by physicians and

exercise physiologists as the standard for aerobic capacity.

Please note that the V02 max values received will be 10 t015 percent higher than those achieved on a stationary cycle. Stationary cycling offers a specific workout for the quadricep muscle and this muscle often reaches maximum fatigue at a lower level of V02 max than a person could reach on a stairclimber or a treadmil.**

"Ebbeling. Cara B.; Puleo, Elaine M.; Ward, Ann; Widrick, Jeffrey, and Rippe, James M, "Development Ot A Single Stage Submaximal Treadmill Walking Tesf'. Univ. Ot Ma. Medical Ctr..1991 "Unpublished".