Life Fitness 5500 manual Simplified Operating Instructions & Program Selections, Heart Rate, Thrr

Simplified Operating Instructions & Program Selections

Selecting a Lifestride workout program is easy. Six computerized

aerobic workout programs are available on your Lifestride trainer:

1.Hill Profile

2.Random

3.Manual

4.Quick Start

5.Heart Rate

6.Fit Test

o To begin, press the START key.

oThe message center willask your weight; enter your current weight using the... T keys, then press the ENTER key.

oThe message center willask you to select a program using the ...

T keys. Pressing the... T keys will prompt through the six exercise programs: Hill PROFilE, RANDOM, MANUAL, QUICK

START, HEART RATE, or FITTEST. Press the ENTERkey to

select a program:

HILL PROFILE -progressively increasing incline levels mixed with periods of less elevation.

RANDOM - different incline levels which vary randomly with each exercise session.

MANUAL -constant incline and belt speed without variation.

QUICK START- 60-minute MANUAL program during which you can increase the speed and incline.

HEART RATE - automatically maintains your target heart rate by

altering the incline at a given speed.

FIT TEST -meausures your aerobic fitness level in comparison to others of the same sex and age.

HillProfile

o Upon selecting a Hill Profile workout, you will be requested to enter

your desired workout time. Enter either 1 through 6, 9, 12, 15, 18,

24, 36, 48, or 60 minutes using the... T keys, then press the ENTER key.

o After selecting a workout duration, you will be requested to select an incline level. Select an incline level from 1 to J 2 using the... T

keys then press ENTER. You will then be requested to select a belt

speed from 0.5 to 11.0 m.p.h. using the... T keys.

(CAUTION: The belt will begin traveling at 0.5 m.p.h. while you are selecting your speed.)

oAfter you've selected a belt 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 Lifestride trainer's patented Hill Profile program offers the ideal configuration for interval training: periods of high-effort aerobic activity separated by regular intervals of low-intensity exercise. The Hill Profile

program is available invarious time durations. You can select 1 through

6, 9, 12, 15, 18, 24, 36, 48, or 60 minute programs. Each program is composed of four stages: (1) Warm-up, (2) Plateau, (3) Interval Training, and (4) Cool Down.

The Lifestride treadmill is unique in the fitness industry. Its patented,

computerized interval training program has been scientifically

demonstrated to yield more statistically significant cardiorespiratory improvement than steady-pace training. The Hill Profile program offers interval training with progressive overload. Not only does it offer the challenge of alternating periods of high and low intensity, but the levels of intensity become progressively more difficult during the course of the program.

Warm-up Period: Gradually brings your heart rate into the lower portion of your Target Heart Rate Range and increases respiration. Blood flow to working muscles also increases (see page 47 to calculate your

.

THRR).

Plateau Period: Increases heart rate so that it is within your THRR. Take your pulse (heart rate check) at the end of the plateau period to ensure that you have entered your THRR.

Interval Training Period: Comprises periods of higher and lower intensity levels. During this period, you are confronted with four progressively higher incline levels. Each is separated from the next by a recovery period. Take your pulse at the end of the interval training period to ensure that you have stayed within your THRR.

Cool-down Period: Reduced incline levels gradually reduce heart rate to the lower end of your THRR. The cool-down period allows the body to begin removing accumulated end-products of exercise, such as lactic