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program be set one or two
levels
lower than normally selected during
the Hill Profile program.
Heart Rate Check Points: Check your heart rate after the first
five minutes of exercise on the Random program and every
five to ten minutes thereafter. This ensures that you are
exercising within your THRR.
D Once
you are comfortable, press the speed" key to increase belt
speed to 2 m.p.h. Release one hand from the handrail and let that
\
arm swing with your body rhythm. Next, release the other hand and
walk without holding the handrails.
D
Look forward for spatial awareness; this will help maintain balance
and ensure exercise comfort.
D
Walk or jog in an upright position to avoid excessive leaning and
back fatigue.
D Press the incline" key to slowly incline the treadmill. To stop
press clear twice.
- Manual
This program provides steady-pace exercise with a fixed speed rate and
incline level equal to that of the highest hill encountered on the Hill Profile
program at the same level of intensity. Because of the greater effort
levels of this program, it is recommended that you set the Manual
program about three to four levels lower than the level of intensity that
you would normally select on the Hill Profile Program.
Heart Rate Check Points: Check your heart rate after the first
five minutes of exercise on the Manual program and every
five to ten minutes thereafter. This ensures that you are
exercising within your THRR.
You can also design
your own interval training program using the
Manual program by varying the level of intensity during the course of
your workout. To do so, select a high level of intensity until you reach
the upper end of your target heart rate range, then stride at a lower level
of intensity until your heart rate drops to the bottom of yourTHRR. Then,
increase
the level of intensity until you reach your upper range heart
rate again. By repeating this process, you will
be
simulating your own
hills
and
valleys.
Ifyour concentration is broken, immediately pull on the safety
key cord to stop the machine and then grab the handrails.
This program provides steady-pace exercise.
Heart Rate Check Points: Check your heart rate after the first
five minutes of exercise on the Quick Start program and
every five to ten minutes thereafter. This ensures that you
are exercising within your THRR.
You can design your own interval training program using the Quick Start
program by varying the level of intensity during the course of your
workout. To do so, select a high level of intensity until you reach the
upper end of your Target Heart Rate Range, then stride at a lower level
of intensity until your heart ratedrops to the bottom of yourTHRR. Then,
increase the level of intensity until you reach your upper range heart
rate again. By repeating this process, you will be simulating your own
hills and valleys. This program does not require a goal of time, calories
or distance.
Changing the Level of Intensity (Difficulty)
In the Hill Profile, Random, and Manual programs, if your heart rate is
above your TH RR, you should reduce your level of intensity by pressing
the" T keys. If your heart rate is below your THRR, you should enter
a higher number to increase the level of intensity. You should not change
your workout intensity if your heart rate is within your THRR.
Quick Start
D
Begin the Quick Start Program for one minute at a speed of 1.5 m.p.h.
Use the speed" key to increase your speed from 0.5 to 1.5 m.p.h.
The running belt will begin traveling slowly while you are selecting
your desired speed.
D
Begin walking at a pace of 1.5 m.p.h. to get the feel of the Lifestride
treadmill. Hold the handrails if necessary.