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Simplified Operating Instructions
& Program Selections
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.
Selecting a Lifestride workout program is easy. Six computerized
aerobic workout programs are available on your Lifestride trainer:
1.
2.
3.
4.
5.
6.
Hill Profile
Random
(CAUTION: The belt will begin traveling at 0.5 m.p.h. while
you are selecting your speed.)
Manual
Quick Start
o After
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).
.
Heart Rate
Fit Test
o To begin, press the START key.
o The message center willask your weight; enter your current weight
using the... T keys, then press the ENTER key.
o The 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.
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
HillProfile
o Upon selecting a HillProfile workout, you will be requested to enter
your desired workout time. Enter either
1
through 6, 9, 12, 15, 18,