See Table 5on page 55 for an approximation of the Table 5: Training Heart Rate Range (THRR) for FatLoss and

theoretical Maximum Heart Rate and Training Heart Rate Cardiorespiratory Improvement
Range (THRR) for various age categories.

You should

adjust

the intensity (level) of your workout to keep your heart Age Max 60% 75% 85%
Optimal
HR> HR HR HR
Training
rate within its most effective range. You will find that it is easier to stride HR»
at a level of intensity on the Hill Profile program than at that same level 20 200 120 150 170 160
on the Manual program. 21 199 119 149 169 159
22 198 118 148 168 158
TIME...
refers to the number of minutes you spend on your THRR. 23 197 118 148 167 158
Optimal cardiorespiratory and endurance improvements come with 24 196 117 147 166 157
prolonged use of 12 to 24 minute workouts. A beginner might start with 25 195 117 146 165 156
the 6 or 12 minute Hill Profile program. As you adapt, you should extend 26 194 116 145 164 155
27 193 115 145 164 154
the duration of your workout. The 18 through 60 minute Hill Profile 28 192 115 144 163 154
programs are available for this purpose. You should be sure to keep 29 191 114 143 162 153
your heart rate within your THRR by adjusting the intensity level. 30 190 114 142 161 152
31 189 113 142 160 151
It is recommended that
those just
beginning to use the 32 188 112 141 159 150
Lifestride aerobic trainer,
even if in excellent condition, start
33 187 112 140 158 150
with the standard

Hill Profile

program. 34 186 111 139 158 149
35 185 111 139 157 148
If your objective

is FAT LOSS,

it is better to stride for alonger 36 184 110 138 156 147
37 183 109 137 155 146
duration.

You will find thatalower level

of intensity allows you to 38 182 109 136 154 146
workout longer.

You can increase the intensity

as you progress. A 39 181 108 136 153 145
heart rate range

of 60% to 75% of the theoretical maximum

heart 40 180 108 135 153 144
rate is the preferred range for fat loss training. 41 179 107 134 152 143
42 178 106 133 151 142
43 177 106 133 150 142
44 176 105 132 149 141
45 175 105 131 148 140
46 174 104 130 147 139
47 173 103 130 147 138
48 172 103 129 146 138
49 171 102 128 145 137
50 170 102 127 144 136
51 169 101 127 143 135
52 168 100 126 142 134
53 167 100 125 141 134
54 166 99 124 141 133
55 165 99 124 140 132
56 164 98 123 139 131
57 163 97 122 138 130
58 162 97 121 137 130
59 161 96 121 136 129
60 160 95 120 136 128
61 159 95 119 135 127
62 158 94 118 134 126
63 157 94 118 133 126
64 156 93 117 132 125
65 155 93 116 131 124
66 154 92 115 130 123
67 153 91 115 130 122
68 152 91 114 129 122
69 151 90 113 128 121
70 150 90 112 127 120