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acid, which tend to build up in muscles during a workout and contribute
to muscle soreness.
Heart Rate Check Points: Check your heart rate near the end
of the plateau period and at the end of the interval training
period. You might want to press the PAUSE key and then
check your heart rate. The treadmill will pause for up to five
minutes. You should always take your pulse at the times
indicated to make sure you are staying within your personal
THRR.
FOR FAT LOSS TRAINING:
(1) FIRST HEART RATE CHECK POINT: At the first heart rate check
point, your pulse should be between 60% and 70% of the theoretical
maximum heart rate for your age category for fat loss training.
(2) SECOND HEART RATE CHECK POINT: At the second heart rate
-
check point, your pulse should be between 70% and 75% of the
theoretical maximum for your age category for fat loss training.
FOR CARDIORESPIRATORY TRAINING:
The Hill Profile program below shows the effort level and recovery
periods encountered during a Lifestride workout. Effort and recovery
periods are simulated on the display console by columns of red and
yellow lights in the Program Profile window. The columns move from
right to left during the workout. The higher the column, the higher the
incline. Consequently, you must increase your effort.
Figure
4: Hill
Profile
(1) FIRST HEART RATE CHECK POINT: At the first heart rate check
point, your pulse should be between 75% and 80% of the theoretical
maximum (see Training Zone chart on page 49) for your age category
for cardiorespiratory training.
(2) SECOND HEART RATE CHECK POINT: At the second heart rate
check point, your pulse should be between 80% and 85% of the
theoretical maximum heart rate for your age category for
cardiorespiratory training.
Random
or Manual
HILL PROFILE
INTERVAL
TRAINING
Terrain
(hills
and
valleys)
6 Min. Program
9 Min. Program 1.0
12 Min.
Program
1.5
15 Min. Program 2.0
18 Min. Program 2.5
24 Min. Program 3.0
36 Min. Program 3.5
48 Min. Program 4.0
60 Min. Program 4.5
Elapsed Time
(minutes)
2.0 2.5 3;0 3.5
4.0 5.0 6.0 7.0
6.0 7.5 9.0 10.5
8.0 10.0 12.0 14.0
10.0 12.5 15.0 17.5
12.0 15.0 18.0 21.0
14.0 17.5 21.0 24.5
16.0 20.0 24.0 28.0
18.0 22.5 27.0 31.5
1.0 1.5
2.0 3.0
3.0 4.5
4.0 6.0
5.0 7.5
6.0 9.0
7.0 10.5
8.0 12.0
9.0 13.0
--
...
FIRST HR
CHECK POINT (1)
o Use the.A.
...
keys to select a goal: Time, Miles, or Calories. Press
the ENTER key for your selection.
o Use the.A.
...
keys to enter a specific time, distance or calories
goal as desired. A valid time goal is from 1 to 90 minutes, a valid
distance goal is from 0.1 to 10.0 miles, and a valid calories goal is
from 1 to 2000 calories.
4.0 4.5 5.0 5.5 6.0
8.0 9.0 10.0 11.0 12.0
12.0 13.5 15.0 16.5 18.0
16.0 18.0 20.0 22.0 24.0
20.0 22.5 25.0 27.5 30.0
24.0 27.0 30.0 33.0 36.0
28.0 31.5 35.0 38.5 42.0
32.0 36.0 40.0 44.0 48.0
36.0 40.5 45.0 49.5 54.0
o In the
RANDOM program only, enter an incline level from 1 to 12
then press the ENTER key. (The MANUAL program does not
require an incline leveL)
o Use the.A.
...
keys to select a belt speed from 0.5 to 11.0 m.p.h.
(CAUTION: the belt will begin traveling at 0.5 m.p.h. while you
are selecting your speed.) Press the ENTER key.
NOTE: You may change the level of intensity at any time
during an exercise program by pressing the.A.
...
keys.
--
...
SECOND HR
CHECK POINT (2)
- Random
In the Random
program,
the computer randomly selects hill-and-valley
terrain which varies with every exercise program. Over one million
combinations are offered in an interval training format. Because the
incline levels are changing more often, it is more difficult than the Hill
Profile program. As a result, it is recommended that the Random