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Interval Striding Using the Manual and Random
Programs
The interval striding programs described in this manual are designed
for the Hill Profile program. If you wish to create your own variations on
these programs, you may utilize either the Manual or Random modes
on the Lifestride treadmill.
If you choose to create an interval striding program utilizing the Manual
program, it is recommended that you first set a comfortable striding
speed, then select the inclines and durations desired using the
appropriate keys on the key pad.
If you choose to perform interval striding utilizing the Random program,
it is recommended that you choose a level one or two lower than
normally used on the Hill Profile, due to the increased difficulty of this
program.
Most people will discover the ease of use and motivation inherent in
performing interval striding in the Hill Profile, making this the preferred
choice.
How to Exercise Effectively
Exercising too hard is as ineffective as not working hard enough. In fact,
it can be harmful. For an effective workout, you must determine your
optimal workout frequency, duration and intensity and stick to it!
Training
Heart
Rate Range (THRR) Calculation
To approximate your Training Heart Rate Range (THRR), you must first
calculate your theoretical maximum heart rate (the following formula is
recognized by the American College of Sports Medicine as a method
for determining your maximum heart rate):
Subtract your age from 220. For example, if you are 35 years old, your
theoretical maximum heart rate is 185. Establish your THRR by
multiplying this number (185) first by 60% to establish the lower limit
and then by 85% to establish the upper limit.
Examples for age 35:
Fat Loss Training Range:
Lower limit: (220 less 35
=
185) X .60
=
111 beats/min.
Upper limit: (220 less 35
=
185) X .75
=
139 beats/min.
Lifetime Exercise for Health and Fitness
Numerous scientific and medical studies demonstrate that lifetime
consistency is the key to achieving the most important health benefits
from exercise. Interval striding is the ideal form of exercise for lifetime
health and fitness. It features the easy, natural activity of striding and
adds the features of interval training. Its low-impact nature reduces the
injury potential. The motivational nature of the Hill Profile on the
Lifestride trainer assures the enthusiasm and enjoyment so essential to
maintaining a lifelong exercise habit.
The Lifestride Trainer: The Ultimate Striding Machine
The Lifestride treadmill is loaded with features designed to make interval
striding comfortable, motivational and safer. The flexing deck minimizes
impact to bones and joints. The quiet, powerful motor allows belt speeds
from 0.5 to 11.0 mph. The ergonomically designed side rails remain out
of the way. The Lifestride aerobic trainer is truly the machine of the 90s
and beyond for walking, running and interval striding.
Cardiorespiratory
Training
Range:
Lower Limit (220 less
35 =
185) x .75 =
139
beats/minute
Upper Limit (220 less
35 =
185) x .85 =
157
beats/minute
NOTE: A stress test administered by a doctor is the most
accurate method of determining your maximum heart rate
and overall cardiorespiratory condition. We strongly
recommend that you see a doctor before beginning any
exercise program, especially if you have a history of high
blood pressure, heart problems, or if you are over the age
of 45. You and your doctor can decide whether a maximum
stress test is advisable.
By making sure
your heart rate stays within your range during workouts,
you will achieve optimal training benefits with minimal stress to your
cardiorespiratory
system. As
your
fitness
program progresses, your
aerobic capacity
will build and your body will begin to show the benefits
of what is referred to by
fitness experts
as the training
effect.
Table 5 on page 55 can be used
to determine your training heart rate
range for fat loss and cardiorespiratory improvement.
.
American
College of Sports Meoicine, Guidelines for Exercise Testing and Prescription (Lea & Febiger:Philadelphia,
1986),p.32.