Life Fitness LIFESTRIDE 5500 User's Manual
Contents
1. o d 10601 West Belmont Avenue Franklin Park Illinois 60131 M051 00K36 A006 A Y OPERATION GUIDES i FCC Warning Possible Radio Television Interference Note This equipment has been tested and found to comply with the limits for a Class B digital device pursuant to part 15 of the FCC rules These limits are designed to provide reasonable protection against harmful interference in a commercial environment This equipment generates uses and can radiate radio frequency energy If not installed and used in accordance with the instruction manual this product may cause harmful interference to radio communications There is no guarantee that the interference will not occur in a particular installation If this equipment does cause harmful interference to radio or television reception which can be determined by tuming the equipment off and on you are encouraged to try to correct the interference by one or more of the following measures 3 Reorient or relocate the receiving antenna 3 Increase the space between the equipment and the receiver 3 Connect the equipment to an outlet on a different circuit than that to which the receiver is connected 3 Consult an exercise equipment dealer or an experienced radio TV technician for help You are cautioned that any changes or modifications to this equipment could void your product warranty CAUTION Anyone starting a vigorous exercise regimen should see a physician for a medi2. 5 Keepthe power cord away from heated surfaces 6 Do not pull the Lifestride unit by the power cord or use the cord as a handle 7 Newer operate a Lifestride unit with the air openings on the front motor housing blocked Keep air openings free of lint hair or any obstructing material 8 Never drop or insert any object into any opening in a Lifestride unit 9 Never place liquids in spillable containers of any type directly on the unit 10 Do not use the Lifestride trainer outdoors 11 Donotuse the unit in areas where aerosol spray products are being used or where oxygen is being administered Such substances increase the danger of combustion and explosion 13 14 15 16 17 18 19 To disconnect Remove the plug from the electrical outlet by gripping the plug firmly and pulling it out of the outlet Do not remove the plug from the electrical outlet by pulling on the cord Keep all loose clothing and towels away from the treadmill s running surface and belt rollers WARNING Keep the area six feet behind the treadmill clear of any obstructions Keep the treadmill at least six feet from walls furniture or any obstructions Never mount or dismount the treadmill while the running belt is moving Use the handlebar whenever additional stability is required Wear proper shoes such as those with rubber or high traction soles Do not use shoes with heels leather soles cleats or spikes Make Sure n
3. 7 After entering your age a flashing Enter Your Sex appears in the Message Center Press A for male or W for female This is necessary for accurate computation of your Fit Test score O After entering your sex the Message Center will ask you to select your speed 2 3 4 or 4 5 m p h Use the A W keys to enter a desired speed of Beginner Advanced Expert 2 0 m p h 3 0 or 4 0 m p h 4 5 m p h C Begin your five minute Fit Test with a 60 second warm up followed by four minutes at 5 incline The belt speed and incline will be maintained for an accurate computation 73 After you have completed the Fit Test use the TIME prompt to take your 15 second pulse and use the A W keys to enter your pulse if you are using the Heart Rate System your Fit Test score will be shown followed by your ranking in the Fit Test Scoring Table located on page 23 A number and rating of where you rank with others in your specific sex and age category will appear in the Message Center Compare your fitness level to others by using Table 2 on page 23 If your heart rate is below 65 of your theoretical maximum heart rate redo the Fit Test at a faster belt speed If your heart rate is too high higher than 200 or too low lower than 50 review the proper pulse taking procedure on page 48 The Fit Test is also an estimate of your VO2 max which is a combination of how well the heart supplies oxygenated blood to the exercising muscles and how e
4. 2 Be Disciplined Discipline is the day to day ability to make the health conscious decision every time you have a choice A routine time and place for exercise is a simple first step You may even consider writing down your exercise session in a daily appointment book as if it were a business appointment This will ensure that other activities will not interfere 3 Rehearse Mentally Visualize the actions of exercising and create a mental picture of yourself in peak physical condition enjoying the benefits of vibrant physical health Many athletes and performers actually rehearse their skills with mental pictures prior to taking the field or walking onstage It prepares them for the activity by eliminating apprehension and makes the activity more exciting and even more enjoyable 4 Gain Fitness Knowledge The press and broadcast media are constantly full of new diets exercise plans product descriptions and testimonials about state of the art health programs There is so much to leam and so many people and companies are making claims for their own particular offerings that you must become a shrewd student of fitness to determine what works best for you Reading authoritative periodicals by expert authors attending seminars and trade shows and evaluating each new product and system you encounter will help 5 Be Realistic The degree of endurance strength and body tone you can achieve is always determined by your genetic potential
5. B Q D E About The Interval Striding Programs The following descriptions will help you understand the Lifestride Interval Striding The Exercise for the 90s treadmill and the interval striding programs For many people interval striding is the ideal form of exercise It s simple practical motivational and a low impact way to burn calories We re confident that once you try interval striding on the Lifestride aerobic trainer you ll agree it s the ideal exercise for the 90s and beyond Level This is the Hill Profile level you should program into the Lifestride trainer in order to provide the correct interval striding level Hill inclines will automatically be determined Speed This is the belt speed you should program into the Lifestride trainer Duration The time you exercise during each interval striding workout Calories The number of calories you ll burn for a 12 minute workout If you have elected to work out for 24 minutes simply double this number Heart Rate Percent of maximum heart rate To determine your maximum heart rate subtract your age from 220 Frequency How often during a week you should perform the interval striding program Lifestride Interval Striding Programs Using the Hill Profile The following programs A E are examples of progressive Lifestride Interval Striding programs Hill Profile mode Use these as a reference when creating your personal exercise program Duration
6. 30 34 28 32 Average 33 36 30 33 28 931 2529 23 27 Below Average 28 32 24 20 22 27 20 04 18 22 Poor 22 27 19 23 1721 1419 12 17 MeyPoo 22 Jao ar a a2 Your Resting Heart Rate is Important Another excellent indicator of cardiorespiratory health is your resting pulse An average resting pulse is approximately 72 beats per minute A lower pulse indicates a stronger healthier heart Monitoring your resting pulse is an easy way to measure the effectiveness of your exercise program Take your pulse each day at the same time preferably upon awakening and before you get out of bed As your Personal Exercise Plan PEP continues you ll notice a decrease in your resting heart rate Be patient this improvement takes at least eight to ten weeks of training Check Heart Rate While Exercising You should check your heart rate periodically during each exercise session to ensure that you are working within your THRR See the Hill Profile diagram on page 14 for heart rate check points If you wish to check your heart rate continue stepping and use the Time displayed to count 15 seconds The Lifestride 5500 treadmill constantly monitors your performance during an exercise program providing prompts to inform and advise you of your performance The following script is what you might see during your workout MESSAGES Operation Hill Profile Random Manual Quick Start or Heart
7. LE sie perb ay o KIA s a Aap a bung jer ya vet Tu 29y me a wW p wr jiso pwned poy V ON ON Ier om ON Bo1 ujure
8. Table d BE SNC Ot 1 Les cosy rA este nh nnn Pit E Table 4 Treadmill Hill Profile 00 cceseueceeees 28 Table 5 Training Heart Rate Range 000005 55 Table 6 Weight Conversion ccecceceseeece 57 TEUER a eR i AGLI 58 Safety Instructions It is essential that you read this entire manual It explains the design philosophy of the Lifestride trainer how to operate it and ways to tailor your aerobic workouts to meet your personal fitness objectives Danger To reduce the risk of electrical shock always unplug the Lifestride unit from the electrical outlet before cleaning or attempting any maintenance activity Safety First Always clip the SAFETY KEY CORD to your waistband to immediately shut off the treadmill in case of an emergency dismount 1 The Lifestride trainer should be left on except when initiating any maintenance or service activities then unplug the unit 2 The equipment is to be used only by adults Close supervision is needed and appropriate measures should be taken to prevent spectators or pets from interfering in any way while an exercise routine is in progress 3 Always follow the console instructions for proper operation 4 Never operate a Lifestride unit if it has a damaged power cord or electrical plug or if it has been dropped damaged or immersed in water even partially Contact Life Fitness Customer Service amp Support for examination and repairs
9. The Lifestride aerobic trainer is backed by the engineering excellence of Life Fitness and is one of the most rugged and trouble free pieces of exercise equipment on the market today Life Fitness treadmills are one of the most popular trainers across the country regularly standing up to marathon use 18 hours a day 7 days a week Here are some preventative maintenance tips that will keep your Lifestride aerobic trainer operating at its best 71 Clean display console and all exterior surfaces regularly J Check operation of emergency stop once a week T Vacuum striding belt regularly to keep debris from accumulating 3 Inspect exterior parts regularly for wear and tear especially the striding belt and deck SARA as NC EES ON XE RE IS E cane i DNE As o MER Iv MESSA UE Ga CSIRO M J Inspect area under unit and vacuum regularly 110 120 NOTE When cleaning the exterior of the unit a non abrasive cleanser and soft cotton cloth are strongly recommended At no time should cleanser be applied directly to any part of the equipment Instead place the non abrasive cleaning NUMBERS IN TABLE REPRESENT INCLINE GRADES IN PERCENTAGES solution on a soft cloth and wipe down the unit 1 4 7 8 T The optimum operating position of the striding belt is within 1 4 to 7 8 from either side of the frame Should the striding belt travel beyond this dimension check to be sure the treadmill is level prior to making any
10. the electrodes are directly in contact with bare skin Also it will function properly through wet lightweight clothing The key to proper operation is for the electrodes to remain wet to conduct the electrical impulses of the heart back to the receiver lf it becomes necessary to moisten the chest strap transmitter just grasp the center of the transmitter and pull it away from the chest to expose the two electrodes and moisten them in this position Heart Rate Monitor Receiver Installation A cover plate securing the wire hamesses in place is located on the underside of the handlebar Beneath the cover plate and immediately behind the emergency stop switch is a 3 pin connector matching the one on the Heart Rate Receiver Unit It may be necessary to remove the screw noted in the illustration and carefully bend the flexible cover plate to gain access to this connector DO NOT remove the entire cover plate Once located snap the two connectors together You will notice four rectangular cutouts on the plate covering the emergency stop switch These correspond to the four tabs on the housing of the Receiver Unit Align the cutouts with the tabs and carefully snap the unit securely into place to complete the installation procedure 3 PIN EMERGENCY CONNECTOR STOP SWITCH Enter your age using the A W keys to receive a computed target heart rate Your 70 target heart rate based on your age will appear Press ENTER to accept or use
11. If you have a problem s Designed URD cetera ed eae SEX Oe CE Le AER 034 Home Speed range 0 5 11 0 m p h in 0 1 increments Ve I m7 Elevation range 0 15 grade in 0 5 increments ep 5 2 CR C pr cir t Ste es er og e dr e EKES ENN DC NOR ERE ns CCP sor Mss Fotos SON keen ee eo rd XE 2 0 hp O W possible vemy tha eympum 15 Bst ONG PELETE TT 120 volt 15 amp EA Be TU TET NR Er PEEL wknd ia 2 0 inches ieri problem turns out to be unfamiliarity with the Lifestride COSTS RE SOC APA Black PVC multi ply olg 4S TEM 52 Lx 18 W Erer OT e a E n E r a Hill Random Manual Fit Test Spp ru E o y 421 A A2IUNNMMD LDAP amp Quick Start Heart Rate optional Console displays Elapsed time speed m p h calories miles J Locate and document the serialnumber ofthe unit eem e incline pace heart rate optional The serial number of your Lifestride 5500 aerobic trainer is located on Physical the front lift frame next to the voltage I D plate C UOI ot RIO DOES EEEETTIITRTTQO TITLE 72 inches Step 3 MUR UT SNINUITETTOITDLDITLE 29 inches ce ETTET 46 inches 7 Contact Life Fitness Customer Service amp Support VENTER n Doc 5 X XAR OR OVE OX T 200 Ibs er PEPREY OTT Dark amp light gray with black amp red accents Life Fitness Customer Support 10601 W Belmont
12. Rate Program O PRESS START TO BEGIN ENTER WEIGHT USING ARROW KEYS I SELECT PROGRAM USING ARROW KEYS O MINUTES USING ARROW KEYS O SELECT LEVEL USING ARROW KEYS O SELECT GOAL USING ARROW KEYS COMMENTS Instructs you to begin an exercise program You must enter your accurate weight Prompts you to select an exercise program Hill Random Manual Quick Start Fit Test or Heart Rate The Hill Profile program instructs you to select the duration of a workout 1 through 6 9 12 15 18 24 36 48 or 60 minutes Instructs you to select an in cline level 1 through 12 1 is easiest 12 the most challeng ing Select workout duration of miles minutes or calories T MAX IS 10 MILES O MINUTES USING ARROW KEYS CJ MAX IS 90 MINUTES J CALORIES USING ARROW KEYS tJ MAX IS 2000 CAL O TO BEGIN USE SPEED KEY 00 PAUSED Fit Test Operations 3 AGE USING ARROW KEYS O SEX USING ARROW KEYS 7 USE SPEED KEYS TO BEGIN I WARM UP for 60 seconds Prompts you to select desired miles to travel 0 1 to 10 0 You have input an unavailable distance Prompts you to select desired minutes to work out 1 90 You have input an unavailable time Prompts you to select desired calories to burn up to 2000 You have input an unavailable amount Speed is increased from 0 5 by pressing A key You have pressed the PAUSE button 5 minute time limit In the Fi
13. belt adjustments see page 8 If leveling the unit fails to keep the striding belt centered follow the instructions on the following pages for proper alignment or contact Life Fitness Customer Support CAUTION DO NOT MOVE UNIT OR PLACE YOUR HANDS UNDER UNIT WHILE IT IS PLUGGED INTO AN ELECTRICAL OUTLET VAR E ae Aa nly Pa eee XE HH t magi o TS cM syp AE TNR o How to Adjust and Tension the Striding Belt Tool Required 1 4 Hex key wrench These instructions are to be followed when A Centering an existing or new striding belt B Tensioning an existing striding belt IT IS EXTREMELY IMPORTANT THAT THE TREADMILL BE CORRECTLY LEVELED PRIOR TO ANY TRACKING ADJUSTMENTS AN UNSTABLE UNIT MAY CAUSE STRIDING BELT MISALIGNMENT SEE THE LEVELING INSTRUCTIONS ON PAGE 8 PRIOR TO ATTEMPTING ANY REAR ROLLER ADJUSTMENTS A Tracking Centering an Existing or New Striding Belt Step 1 Locate the two belt tensioning bolts situated on each side of the rear frame cap Step 2 Enter the Manual Program and set the belt speed to run at 4 0 mph Step 3 Before proceeding it is helpful to visualize the REAR ROLLER pivot point as shown below Each adjustment made to one side of the ROLLER must be met with an equal and opposite adjustment to the other side of the ROLLER to maintain an ideal belt tension at the pivot point CAUTION DO NOT OVERTIGHTEN THE TENSIONING BOLTS WHILE MAKING BELT ADJUSTMENTS OVERTIG
14. call service TAM j mee n meno I a S eet ee MES Pee e MEE 253 ie ee fd XE ay try ioe Sel san m nf eiae e D St Belt spect and Grade Incline The chart below shows how you can design a workout based on belt speed and grade level The lower the grade incline level at a set belt speed the lower the caloric burn The higher the grade incline level at a set belt speed the greater the caloric burn Design your workout by either a lower grade incline level at a greater speed or a higher grade incline level at a lower belt speed The Lifestride aerobic trainer allows you to exercise in a manner that s both comfortable and advantageous Those who enjoy a quicker pace at a lower grade level receive the same caloric expenditure advantages as those who would rather walk at a slower pace but at a higher grade incline For example Table 3 Belt Speed Belt Speed Grade Level Caloric Expenditure Kcal hr User 1 7 0 m p h 1 913 User 2 4 0 m p h 14 861 User 3 1 5 mp h 14 367 User 4 3 5 m p h 3 378 User 5 5 0 m p h 12 948 User 6 6 5 m p h 4 951 Based on 154 Ib user Hill Number h2 3 4 1 0 20 10 2 0 2 5 2 0 3 0 3 0 4 0 2 0 3 0 3 0 4 0 40 5 0 4 0 5 0 6 0 5 0 6 0 7 0 7 0 60 70 80 8 0 9 0 8 0 9 0 10 0 9 0 100 11 0 Preventative Maintenance Tips
15. effective range You will find that it is easier to stride at a level of intensity on the Hill Profile program than at that same level on the Manual program TIME refers to the number of minutes you spend on your THRR Optimal cardiorespiratory and endurance improvements come with prolonged use of 12 to 24 minute workouts A beginner might start with the 6 or 12 minute Hill Profile program As you adapt you should extend the duration of your workout The 18 through 60 minute Hill Profile programs are available for this purpose You should be sure to keep your heart rate within your THRR by adjusting the intensity level It is recommended that those just beginning to use the Lifestride aerobic trainer even if in excellent condition start with the standard Hill Profile program If your objective is FAT LOSS it is better to stride for a longer duration You will find that a lower level of intensity allows you to workout longer You can increase the intensity as you progress A heart rate range of 60 to 75 of the theoretical maximum heart rate is the preferred range for fat loss training Table 5 Training Heart Rate Range THRR for Fat Loss and Improvement Cardiorespiratory Age Max 60 75 85 Optimal HR HR HR HR Training HR 20 200 AMO 150 170 160 21 199 119 149 169 159 22 198 118 148 168 158 23 197 118 1
16. 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 C Begin the Quick Start Program for one minute at a speed of 1 5 m p h Use the speed A 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 Begin walking at a pace of 1 5 m p h to get the feel of the Lifestride treadmill Hold the handrails if necessary J Once you are comfortable press the speed A 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 C Look forward for spatial awareness this will help maintain balance and ensure exercise comfort T Walk or jog in an upright position to avoid excessive leaning and back fatigue J Press the incline A key to slowly incline the treadmill To stop press clear twice If your 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 S
17. fitness program and environment You should not compare yourself just to top athletes or celebrities You should judge real development by improvement from where you started The Fit Test program is an excellent tool to demonstrate this improvement You will develop a sense of pride and accomplishment when you achieve goals you have set for yourself and nothing is more motivating than success 6 Keep a Progress Chart A daily log like the one included at the end of this manual helps you monitor your progress objectively Subjective comments about how you feel during and after your workouts can keep you aware of subtle changes as you improve and this is a good way for you to catch yourself in a slump 4 is 4 a er Pr Wis CFL Fs F n design ie NISAAR EEE EL TT NN A d we E 7 death CU 44 p t iri D nl e us 23 42 Po e Sie ee ND als tal A um Kj lup How to Develop a Personal Exercise Plan PEP No two people are exactly alike so no two aerobic exercise plans should be identical People vary widely in their health and fitness status Goals motivation age physical condition exercise experience and time constraints are different That s why using the Lifestride aerobic trainer is an ideal form of exercise It is designed to deliver a computerized workout tailored specifically to your training capacity This section provides the general guidelines you need to develop your Personal Exercise Plan PEP Remember you are y
18. message display provides motivating feedback of your workout so you ll always know how you re doing Your heart rate elapsed time calories bumed per hour total calories burned actual walking or running speed distance traveled and terrain are continually displayed It s Easy The user friendly modem computer console guides you through every step of your program Table of Contents Tibi Dre Ue nct lle e E AC come Ms Mad nna he 1 Sale SUO 2r xr sete ey since fiee irm pon es cay 6 How to Level the Lifestride Trainer ssuseesee 8 Grounding net Tuptiong i eque re nnn erm nnn 9 How to Use the Display Console ssseusesss 10 Simplified Operating Instructions amp Program Selections 12 cl luu PEERS NTFS RTT 12 ub ptatem E AEE E PEREA F TAPAT 15 dL ME T E aco nisi Wages TT AT 16 CAE TTS a ih ea E cn enn RRE OEA AAA 16 A e esa E 18 na GO EA Sr a n ke anoa tn 18 Henr Hao MOE ra ox en 19 q UL SA ovy C PL PERIERE 21 The Lifestride Message Center cece creer ees 24 Belt Speed and Grade Incline cece cece cece eee 27 Preventative Maintenance Tips 00 ccc cece eens 29 How to Adjust and Tension the Striding Belt 30 How to Obtain Product Service cc cece eee e eee eees 32 Lifestride 5500 Specifications Lees 33 APPENDIX Proper Stretching Techniques eser n nnne 35 Tips for Good Stretching Re
19. mins 12 24 12 24 Calories 12 mins 2 mph 3 mph Heart Rate Calories 12 mins 3mph Frequency Program C EI ee Se med Wm Program D Calories 12 mins 2 mph 3 mph WEEK 10 12 Speed mph 4 5 6 Level Bala d ug 9 10 Duration mins 12 24 12 24 12 24 12 24 12 24 Calories 12 mins 4 5 mph 196 141 145 150 154 6 0mph 203 215 227 239 252 Heart Rate 60 70 60 70 65 75 70 80 70 80 Frequency 94 34 34 34 34 Maintenance 44 5 12 12 24 Maintenance 4 45 10 12 12 24 154 163 252 276 70 80 pat i UE gt f Ar a op I inp ae 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
20. 20 60 1 Australia 1 Japan New Zealand bite a tenes ide 3 2 Wer How to ye the e Display Console The computerized display console allows you to watch your progress as you walk jog or run The on board computer lets you tailor your workout to your individual fitness capabilities and provides a unique means of measuring your fitness improvement from one workout to the next You ll want to challenge yourself by gradually increasing exercise intensity and exercise time as your endurance improves The display console is simple to program and easy to use Figure 3 Display Console A INSTRUCTIONS MESSAGE CENTER Provides simple step by step instructions TOP ROW J TIME Provides an elapsed time of your workout and as a stop watch enabling you to check your pulse at the end of your Fit Test or during the Pause mode MILES Displays distance miles traveled At the end of your workout the total distance traveled will be displayed 7 CALORIES BURNED Displays total calories burned SPEED Displays the current belt speed in miles per hour BOTTOM ROW 7 INCLINE Displays the current treadmill elevation O HEART RATE When used in conjunction with the optional Heart Rate program your current heart rate will be displayed CALORIES HOUR Displays calories bumed per hour I PACE Displays your selected speed in minutes per mile The Message Center scrolls between the top and bottom row
21. 48 167 158 24 196 117 147 166 157 25 195 een wg 165 156 26 194 116 145 164 155 27 193 115 145 164 154 NR 192 1B 144 163 154 29 191 114 143 162 153 30 190 114 142 161 152 31 189 113 142 160 151 32 188 112 141 159 150 33 187 112 140 158 150 34 186 111 139 158 149 35 185 111 139 157 148 36 184 110 138 156 147 37 183 109 137 155 146 38 182 A1 109 X9 5 136 154 146 39 181 108 136 153 145 40 180 108 135 153 144 41 179 107 134 152 143 42 178 X 106 133 151 142 43 177 106 133 150 142 44 176 105 132 _ 149 141 45 175 105 131 148 140 46 174 104 130 147 139 _ 47 173 103 130 147 138 48 172 103 129 146 138 49 171 102 128 145 137 50 170 102 127 144 136 51 169 101 127 143 135 52 168 100 126 142 134 53 167 100 125 141 134 54 166 99 124 141 133 55 165 99 124 140 132 56 164 98 123 139 131 57 163 97 122 138 130 58 162 97 121 137 130 59 161 96 121 136 129 60 160 95 120 136 128 61 159 95 119 135 127 62 158 94 118 134 126 63 157 94 118_ 133 126 64 156 93 117 132 125 65 155 93 116 _131 124 66 154 92 115 130 123 67 153 91 115 130 122 68 152 _ 91 114 129 122 __ 69 151 90 113 128 _121 70 150 90 112 127 120 Theoretical maximum heart rate is recognized by the American College Table 6 Weight Conversion of Sports Medicine Optimal training hea
22. Avenue Shipping dimensions Franklin Park IL 60131 U S A 800 351 3737 toll free within the U S and Canada Length icis 75 inches 708 451 0036 MEME cre ceo RR an e d Ros EITI Fo 31 inches Fax 708 288 3702 LI t gt ERTTPTRETIT TIR TEETT LS A ELTE LETT 18 inches Ll UICE TETTE DC TA ITI 250 Ibs In Europe Life Fitness Europe GmbH Siemenstrasse 3 85716 Unterschleissheim Munich Germany Telefon 49 89 3106078 Telex 5215918 LSG Fax 089 3107369 Please have the serial number of the product and the symptom ready for the Customer Support specialist who will be assisting you This information is necessary for us to help solve any problems you may be encountering TT ET DET LE ee TT ee or eee ICD Wm g iin Euh D DEN E a By e Me I lt Pig poe are ESS m mipan Tea 4 EEE io EC x ET A y NL RELOAD ae wor Noe ait d D er adn v 2 E y ja T oF wd a ee Mor T A R14 TN e dead tm Be tices APPENDIX Stretching is perhaps the most neglected element of physical conditioning because people do not associate flexibility with the more glamorous results of exercise speed strength and a lean body appearance However without significant flexibility real gains in fitness are unnecessarily difficult to achieve and maintain Limber joints muscles and Flexibility connective tissues provide the gt freedom of motion that makes as a Fitness exercise easier and more enjoyable to perform and Safety lessens the risk of in
23. HTENING OF BOLTS MAY OVER STRETCH AND DAMAGE STRIDING BELT AS WELL AS PLACE AN UNNECESSARY LOAD ON THE ROLLER BEARINGS If the striding belt has moved to the right turn the right tension bolt 1 4 turn clockwise and then tum the left tension bolt 1 4 tum counter clockwise to start striding belt tracking back to center of roller 2 If the striding belt has moved to the left turn the left tension bolt 1 4 turn clockwise and then turn the right tension bolt 1 4 turn counter clockwise to start striding belt tracking back to center of roller CAUTION DO NOT TURN TENSIONING BOLT MORE THAN 1 4 TURN AT ONE TIME OR A MAXIMUM OF 1 FULL TURN Step 4 Repeat adjustments until striding belt appears centered Allow machine to continue running for several minutes to observe if tracking remains stabilized B Tensioning an Existing Striding Belt Step 1 Enter the Manual Program and run unit for five minutes at 5 0 m p h Step 2 With the belt speed at 2 0 m p h tightly grasp the handrails and attempt to stall the striding belt If striding belt slips continue to Step 3 Step 3 Stop the treadmill and alternately turn the belt tensioning bolts 1 4 turn clockwise to tension not to exceed one full tum Repeat Steps 1 and 2 until belt no longer slips See Section A for belt centering procedures 5 Ape Se th Peale En mem zo IM Lifestride 5500 Specifications u s pre ors E T Ll cd as How to Obtain Product Service
24. High intensity aerobic exercise for shorter periods of time promotes cardiorespiratory improvement and bums mostly muscle glycogen as fuel Low intensity aerobic exercise for longer periods of time promotes fat loss because longer periods of exercise burn more calories from stored fat If you are working to reduce the probability of heart disease or to improve endurance your goal is to build stronger heart and lungs cardiorespiratory improvement By expanding lung capacity your body s intake and utilization of oxygen is increased Regular aerobic exercise accomplishes this and improves muscle endurance at the same time See Figure 8 on page 49 for a Heart Rate Training Zone chart with suggested heart rates for both fat loss and cardiorespiratory training Fit Guidelines FIT stands for FREQUENCY of exercise INTENSITY of exercise and the amount of TIME duration spent exercising These are the three variables in designing an effective PEP Here s how to use the FIT guidelines to develop your PEP FREQUENCY refers to how many times you use the Lifestride trainer each week If the objective is to improve cardiorespiratory fitness use the Lifestride treadmill at least three times a week with no more than two days between workouts At first you should give your muscles a chance to adapt to increased activity When you begin your FIT regimen you should not exercise more than once every other day This should prevent muscle soreness
25. Training Zone Chart TRAINING ZONE CHART 75 108s gt 131 liii i 25 AGE Training above 85 of your theoretical maximum heart rate is not recommended 55 60 65 CARDIORESPIRATORY TRAINING RANGE between 75 and 85 of your theoretical maximum heart rate FAT LOSS TRAINING RANGE between 60 and 75 of your theoretical maximum heart rate For most people training benefits are difficult to achieve if performed below 60 of their theoretical maximum heart rate 100 65 75 60 Maintaining consistent exercise habits is a big challenge Adherence to a training program results in tremendous rewards Once you begin to notice how much better you look and feel you will wonder how you ever got along without a regular exercise program You will look forward to your next workout The physiological and psychological benefits are not immediately apparent Sometimes it is hard to stay motivated until you begin to see results The following tips are a few of the more popular and effective strategies used by successful athletes coaches and sports physiologists to maintain a high degree of motivation 1 Be Responsible When it comes to the bottom line you make the decision whether to exercise or watch TV whether to refuse that extra pastry or to indulge While the pressures of daily life often seem to force you into putting off exercise remind yourself that it s your health that s at stake
26. after This ensures that you are exercising within your THRR 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 your THRR 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 Changing the Level of Intensity Difficulty In the Hill Profile Random and Manual programs if your heart rate is above your THRR you should reduce your level of intensity by pressing the A W keys If your heart rate is below your THAR you should
27. am 1 A y d a d A d i A 12 Min Program 1 5 30 45 60 75 9 0 105 120 135 150 165 180 are selecting your speed Press the ENTER key 15 Min Program 2 0 40 60 868 0 100 120 140 160 180 200 220 240 3 18 Min Program 25 50 75 100 125 150 175 200 225 250 275 300 NOTE You may change the level of intensity at any time 24 Min Program 3 0 60 90 120 150 180 210 240 270 300 330 360 during an exercise program by pressing the A v keys 36 Min Progam 35 7 0 105 14 0 175 210 245 280 315 350 385 420 48 Min Program 40 amp 0 120 160 200 240 280 320 360 400 440 480 60 Min Pi 45 390 130 180 225 270 315 360 405 450 495 540 i zn Random WARM UP iis COOL DOWN In the Random program the computer randomly selects hill and valley F ws terrain which varies with every exercise program Over one million FIRST HR ECOND HR combinations are offered in an interval training format Because the SECON com CHECK POINT 1 CHECK POINT 2 incline levels are changing more often it is more difficult than the Hill Profile program As a result it is recommended that the Random Mey yaa r ode P r G a e vd uh et PU 1 4 Gy Cp dor uim thee ded eae et hme aie greets 35 fn 3 M Ad AB siu eA DOE wr Aem r iS i 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 there
28. and fatigue Even after you have progressed sufficiently the American College of Sports Medicine still recommends that your workout not exceed five times per week Increased frequency yields minimal additional cardiorespiratory improvement and increases the risk of muscle strain Only highly trained competitive athletes should consider daily workouts However if your goal is fat loss you should exercise more frequently for longer periods of time at a lower level of intensity INTENSITY refers to how hard you work your heart A heart rate of 75 of the theoretical maximum heart rate is the threshold above which optimum cardiorespiratory training occurs for those who are medically fit A safe upper limit for these same people is 85 Select a level of intensity that puts your heart rate between 75 and 85 of your theoretical maximum for cardiorespiratory improvement Beginners will want to exercise at a heart rate which is closer to 75 while highly trained athletes may want to exercise closer to 8596 of their theoretical maximum heart rate American College of Sports Medicine Guidelines for Exercise Testing and Prescription Third Edition Lea amp Febiger Philadelphia 1966 p 32 See Table 5 on page 55 for an approximation of the theoretical Maximum Heart Rate and Training Heart Rate Range THRR for various age categories You should adjust the intensity level of your workout to keep your heart rate within its most
29. bes an aerobic training method that is available on the Lifestride aerobic trainer interval striding Interval Striding Interval striding combines the best features of walking and interval training Like walking interval striding is a natural comfortable motion which is easy for virtually everyone to master By combining walking with progressive hills interval striding allows you to achieve the important benefits of interval training Previous research studies on the progressive Hill Profile have shown that it is superior to steady paced training for improving aerobic capacity By adding incline to striding you partially lift your own weight with each stride This is great for shaping and toning the major muscle groups of the legs and buttocks This is the same physiology that has made stair climbing and step aerobics so popular 60 50 40 30 20 10 Interval Striding Compared to Running Interval striding has many features that make it superior to running for most individuals Compared to running interval striding is much less stressful on the bones and joints This reduced stress is enhanced through the Lifestride trainer s flexible striding surface When you run whether on a treadmill or outside you leave the ground with every stride and land with three to four times your body weight With interval striding one foot is always in contact with the ground so you land with only one to one and a hal
30. bric clothes without restrictive belts elastic large buttons or buckles Breathable cotton or softly woven wool is preferable to synthetic cloth You can go without shoes or slippers when stretching 2 STRETCH SLOWLY Move in and out of your stretches with slow controlled motions and hold in a static position when you have stretched as far as comfortable Fast bouncy ballistic motions can actually signal the muscles to contract and defeat the purpose of stretching Concentrate on the body part you are working 3 PRACTICE ABDOMINAL BREATHING Breathe from your diaphragm so that your stomach rather than your rib cage and shoulders rises and falls with each breath Abdominal breathing encourages relaxation lessens muscular tension and helps lower blood pressure 4 LEARN THE STRETCHING ZONE Stretch gradually to the point of feeling resistance but never to the point of pain Never use muscular effort to increase a stretch Some discomfort is natural but the gentle forces of gravity and body weight will determine the limits of a safe effective stretching zone 5 START EASY Start each session with the stretches you find easiest This will help you relax concentrate and warm up for the more difficult parts of your routine 6 AN EMPTY STOMACH MAKES STRETCHING EASIER Stretching routines are easier and more pleasant if done on an empty stomach This refers to liquid and solid foods 7 PRE AND POST WORKOUT STRETCHES Alway
31. cal exam We strongly recommend that you see your 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 Introduction Congratulations and welcome to the world of Life Fitness and the Lifestride 5500 aerobic trainer The Life Fitness reputation for quality exercise products that are motivating and reliable is unmatched in the fitness industry The Lifestride treadmill is the fourth aerobic conditioning product from Life Fitness joining the Lifecycle aerobic trainer the Liferower total body conditioner and the Lifestep aerobic trainer all home and health club favorites Who uses the Lifestride aerobic trainer People who value time and who need to make every minute count Olympic athletes movie stars busy executives top government administrators sports celebrities and others all make the Lifestride trainer their exercise choice Whether at home or at the office using the Lifestride trainer is an excellent way to lose weight and improve your cardiorespiratory condition and it s fun Why use a Lifestride trainer Aerobic training with a Lifestride trainer is more than just a motivating experience Regular aerobic exercise improves energy and endurance reduces body fat lowers the probability of heart disease and tends to prolong life Consistent workouts can also diffuse the effects of everyday stress Competitive athletes train a
32. e traditional measurements of exercise intensity watts and METS healthcare professionals can prescribe a precise individualized workout program The Heart Rate program begins with a three minute warm up period designed to safely get you closer to your target heart rate from a resting start During the warm up period the incline is 0 If your current heart rate is way below your target heart rate the warm up will be one and a half minutes at 096 incline then increases to 3 0 Your heart rate will be displayed during the warm up by remaining within the range of the sensor At the end of the warm up a heart shape Y will appear in the center window From then on your heart rate will be used to vary resistance in helping you reach your target On average it will take two to three minutes for your heart rate to reach your target If your heart rate is above the chosen target during the warm up period the warm up period will immediately end and the treadmill will begin automatically altering the incline to maintain your target heart rate Fit Te The Lifestride FIT TEST program is another exclusive feature of this versatile aerobic product Think of it as your relative fitness score Use the Fit Test to monitor improvement in your endurance every four to six weeks O After selecting FIT TEST and pressing the ENTER key a flashing Enter Your Age appears in the Message Center Use the A W keys to enter your age and then press ENTER
33. ed If the unit malfunctions or breaks down proper grounding provides a path of least resistance for an electrical current which reduces the risk of electrical shock to someone touching or using the unit Each unit is equipped with an electrical cord which includes an equipment grounding conductor and a grounding plug The plug must be plugged into an appropriate outlet that is properly installed and grounded in accordance with all local codes and ordinances Figure 2 Proper Grounding l A temporary adapter similar to the adapter above may be used to connect this plug to a 2 pole receptacle if a properly grounded outlet is not available U S and Canada THE TEMPORARY ADAPTER SHOULD BE USED ONLY UNTIL A PROPERLY GROUNDED OUTLET CAN BE INSTALLED BY A QUALIFIED ELECTRICIAN DANGER A risk of electrical shock may result from improper connection of the equipment grounding conductor Check with a qualified electrician if you are in doubt as to proper grounding techniques Do not modify the plug provided with the product If it does not fit your electrical outlet have a proper outlet installed by a qualified electrician Table 1 Electrical Requirements LOCATION VOLTAGE j Hz AMP U S Canada Equador 120 60 1 Costa Rica Guatemala Italy Mexico amp Venezuela E United Kingdom 240 50 1 France Germany Korea amp 220 50 1 San l Chili Argentina 220 50 1 Brazil Columbia 115 2
34. erobically to increase their heart strength lung capacity and muscular endurance Read this manual now Before using the Lifestride trainer it is essential that you read this entire manual If you have further questions regarding the operation of the Lifestride trainer please call Life Fitness Customer Service amp Support at 708 451 0036 or toll free within the U S and Canada at 800 351 3737 In Europe call 49 89 310 6078 or your nearest fitness equipment dealer Patlenbarges R S Jr Hyde R T Wing AL et at Physical Activity Al cause Mortality and Longevity of College Alumni N Engl J Med 1986 314 March 6 06 613 oC non Sales and Product Information Life Fitness Corporate Headquarters 10601 West Belmont Avenue Franklin Park Illinois 60131 U S A 800 735 3867 Toll free within the U S and Canada 708 451 0036 Fax 708 288 3703 Customer Service Assistance on Installation Operation Warranty Parts and Repairs Life Fitness Customer Service amp Support 10601 West Belmont Avenue Franklin Park Illinois 60131 U S A 800 351 3737 Toll free within the U S and Canada 708 451 0036 Fax 708 288 3702 Europe Life Fitness Europe GmbH Siemenstrasse 3 85716 Unterschleissheim Munich Germany Telefon 49 89 3106078 Fax 49 89 3107369 Telex 5215918 LSG 1994 Life Fitness Alb nohis sesenmd Tho L festmido trademark is mgesened in the US Patent and Trademark Office Certi
35. every 10 seconds Toggle between a constant display of the top or bottom row by pressing the ENTER START HOLD key PROGRAM OPTIONS These diagrams depict the various profiles as well as hills and valleys encountered within the six Lifestride programs PROGRAM PROFILE WINDOW A flashing matrix of LED lights shows your present position while the steady matrix of lights show your upcoming terrain As your workout progresses the lights move across the screen from right to left With the Hill Profile you will encounter the terrain identified in Figure 4 on page 14 If you choose to use the Random program you will encounter a series of random hills and valleys with over one million variations 0 you will never experience the same workout twice If you choose the Manual Quick Start or Fit Test program you will walk or jog at a steady pace with no hills and valleys appearing in the LED matrix window If you choose the optional Heart Rate program you will begin at a lower speed and incline progressing to a constant rate ENTER START HOLD This key is used to begin an exercise program to restart a program after pausing or to enter the data displayed in the message center CLEAR PAUSE Press this key once to put an exercise program on hold for up to five minutes The striding belt stops while the program is on hold The stopwatch can be used to time your rest period or to time the pulse check procedure You can resume your exercise pro
36. f times your body weight Figure 6 Interval Striding Versus Jogging Caloric Expenditure Minutes to Burn 300 Calories K cal By An Average Sized 68 kilogram Individual e Stridh ing Versus Jogging 1 3 E i SU NETT ETT 1 t Many people don t realize how effective the addition of incline in interval Determining an Interval Striding Program Level striding is in terms of caloric burn The figures on the preceding page You are now ready to select your optimal interval striding program Each and below show that interval striding at fairly low speeds often helps of the programs has been designed to keep your heart rate in the target burn more calories than running on a level surface at much higher training zone offer the benefits of progressive hill interval training build speeds leg strength and be fun and motivational Once you start the interval striding program it should serve as the cornerstone of your aerobic Figure 7 Interval Striding Versus Jogging Time Requirement fitness program However feel free to supplement it with other aerobic activities To start a personalized interval striding program locate your Fit Test 502 score VO2 Max in the left column of the chart below The corresponding letter tells you which interval striding program to follow 439 To obtain a Fit Test score refer to page 21 p PROGRAM A FIT TEST SCORE less than 20 24 20 29 167 30 39 40 49 more than 50
37. fficiently these muscles get oxygen from the blood It is the measurement regarded by physicians and exercise physiologists as the standard for aerobic capacity Please note that the VO max values received will be 10 to15 percent higher than those achieved on a stationary cycle Stationary cycling offers a specific workout for the quadricep muscle and this muscle often reaches maximum fatigue at a lower level of VO max than a person could reach on a stairclimber or a treadmil Ebbeirg Cara B Pulo Elaine M Ward Ann Wiekick Jefirey and Fippe James M Development OI A Single Stage Submaximal Treadmil Waking Test Univ Of Ma Medical Cir 1991 Legublished The rate of pedaling or stepping is often difficult to control However treadmill speed and incline can be regulated with precision Also unlike cycling or stepping walking is a natural habitual activity Most people become accustomed to treadmill walking within one to two minutes Note To receive a proper Fit Test score you must be working within your Training Heart Rate Range THRR which is 65 of your theoretical maximum heart rate Fit Test Tips The computer does not accept 7 heart rates less than 52 or greater than 200 beats per minute body weights less than 25 pounds or greater than 275 pounds C ages below 10 years 7 data input that exceeds human potential If you make an error when entering any Fit Test information you can correct it b
38. ficate No 1 400 500 issued July B 1906 Any use of this trademark without the express witan consent of Life Fitness is forbidden US Patent No s 3 767 105 and 4 358 105 1 94 The Lifestride 5500 trainer designed exclusively for home use provides you with an effective workout that is both motivating and time efficient The user friendly console provides a host of visual feedback acting as a coach and trainer with easy to follow instructions and helpful message displays throughout the workout It s Intelligent Choose from the five standard Life Fitness workout programs or the new Heart Rate program This optional heart rate training system provides you the most accurate heart rate readings available and maintains your heart rate by automatically varying incline in response to your current heart rate By exercising at a level within your Training Heart Rate Range you will gain the full benefits of aerobic exercise In the past people with special health conditions have been advised by medical specialists to maintain a specified level of watts or calories per hour during their workouts as an indirect means of regulating their heart rate With the Lifestride trainer these types of exercise prescriptions are unnecessary since you can directly monitor your heart rate regardless of the program you use Also with the Heart Rate program you can work out at a prescribed heart rate profile automatically It s Motivating An easy to read
39. gram by pressing the ENTER key The CLEAR PAUSE key may also be used to clear any entry Pressing this key two successive times during the data entry stage will reset the programs SPEED A V Pressing the A or W keys allow you to increase or decrease the belt speed from 0 5 m p h to 11 0 m p h You may change the belt speed at any time during a program INCLINE A V Pressing the A or W keys allows you to increase or decrease the elevation of the Lifestride deck from 0 to 15 You may change the incline at any time during a program RR LO Ludo SEES SHUT fe d sy ue Y ipte hu e ee 24 Lej dns nie Soy T att cba aeq m Poe Bi Sew eR oe a EE iUt Simplified Operating Instructions amp 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 FitTest To begin press the START key 3 The message center will ask your weight enter your current weight using the A W keys then press the ENTER key O The message center will ask you to select a program using the A Y keys Pressing the A W keys will prompt through the six exercise programs HILL PROFILE RANDOM MANUAL QUICK START HEART RATE or FIT TEST Press the ENTER key to select a program HILL PROFILE progressively increasing incline levels mixed with periods of less elevation RANDOM different incl
40. ine 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 Hill Profile I 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 eror EAM a ea hm b ahd Qe 7 pes A UT lis IDE E ed IE iP Tug Sora VII d 24 36 48 or 60 minutes using the A W keys then press the ENTER key After selecting a workout duration you will be requested to select an incline level Select an incline level from 1 to 12 using the A W 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 A W keys CAUTION The belt will begin traveling at 0 5 m p h while you are selecting your speed CJ 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 A Y 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 Hil
41. jury Without proper consistent stretching Factor ligaments and tendons can become taut and shortened due to decreased circulation These inflexible tissues are more prone to chronic soreness and to rupture than loose stretch conditioned tissues And nothing is more discouraging than nagging injuries Stretching helps people of all ages and fitness levels prepare themselves for the exertion required to participate in a program of regular muscular and aerobic training See pages 36 and 37 for illustrations of recommended stretching exercises A Et tz ae CT erry eda ASME ens mtm N ANIN E s v Ae mh Aa Stretching Exercises Follow the sequence indicated in these stretching illustrations When stretching remind yourself to move slowly into a stretch where you feel resistance but no pain Hold that position and breathe deeply and slowly for 5 10 seconds Stretch both sides of your body when the illustration calls for arm or leg stretching When the illustration calls for shoulder rotation perform five rotations in each direction Figure 5 Recommended Stretching Exercises Tips for Good Stretching Results Stretching is a special discipline that requires concentration and patience for best results Follow these tips and practice the stretches shown in the preceding illustrations at least 3 times a week for 15 minute sessions You will progress safely and surely 1 DRESS COMFORTABLY Wear loose fitting soft fa
42. l Profile program is available in various 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 altemating 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 yo
43. o stones are embedded into the soles Do not use the treadmill with bare feet Never walk or jog backwards on the belt Do not reach undemeath the unit or tip it on its side during operation If you have any questions contact Life Fitness Customer Service amp Support at 708 451 0036 or toll free at 800 351 3737 within the U S and Canada In Europe call 49 89 3106078 or your nearest fitness equipment dealer SAVE THESE INSTRUCTIONS FOR FUTURE REFERENCE How to Level the Lifestride Trainer The Lifestride 5500 must be leveled where it will be operated IT IS EXTREMELY IMPORTANT THAT THE TREADMILL BE CORRECTLY LEVELED FOR PROPER OPERATION AN UNSTABLE UNIT MAY CAUSE STRIDING BELT MISALIGNMENT The treadmill striding belt is properly centered at the factory however the leveling legs may need to be readjusted at the location in which the unit is placed Figure 1 How to Level the Lifestride Trainer DN FIGURE A C e em After placing the treadmill in its intended location for use begin a program but DO NOT begin running It is important to insure that the striding belt remains centered during operation If the belt drifts to the right see Figure A If the belt drifts to the left see Figure B FIGURE B ere t i TWIN o T me ict Wo T TA A IER 7 tun x14 E ae P Jesi ut I D Yee ir PW e ce Satie rus E nh ved cake re er OMA For safe operation the Lifestride trainer must be properly ground
44. orkouts 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 Medicine Guidelines for Exercise Testing and Prescription Lea amp Febiger Philadelphia 1885 p 32 Checking Your Pulse For best results stay within your THRR during exercise To do this check your pulse periodically during your workout See Figure 4 on page 14 for the times to check your heart rate during the Hill Profile program You may wish to use the optional chest strap but your own two fingers will suffice A pulse can be conveniently monitored in two locations 1 halfway between the ear and windpipe on the neck or 2 on the thumb side of the inside of the wrist To monitor your pulse hold your index and middle fingers together against either site The neck site is easiest during exercise CAUTION Do not press too hard especially when taking a neck pulse Excessive pressure can reduce blood flow and cause the heart to slow down A 15 second count is recommended Your heart rate per minute is four times the 15 second count BEATS MINUTE wl v mtd al SN iae Figure 8
45. our own best coach since you know your limitations and expectations better than anyone The American College of Sports Medicine and American Medical Association have established medical screening guidelines for exercise and we strongly recommend that you consider the start of your PEP as an appropriate time to see your physician Medical clearance for use of the Lifestride aerobic trainer should be obtained by individuals over 45 who have a major risk factor for coronary disease such as heart disease high blood pressure high cholesterol levels cigarette smoking or a family history of heart disease Medical clearance should be obtained by all persons regardless of age with cardiorespiratory disorders diabetes bone and or joint disease or persons who have had any symptoms of coronary disease In general anyone starting a vigorous exercise regimen should see a physician for a medical exam The extent of the exam will depend on the physician s preliminary evaluation of the individual s health status PLANNING AN AEROBIC WORKOUT GOALS Goals determine the direction and type of exercise plan that is suitable for you An individual wishing to reduce his or her risk of heart disease will train less strenuously than a competitive athlete There are two major goals of aerobic exercise 1 Cardiorespiratory improvement 2 Fat loss Varying the frequency and intensity of the aerobic workout changes the focus from one goal to the other
46. rmful 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 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 w
47. rt rate is hypothetical based on an average BB B B 8 B s B 8 dn 3 8 person in the population however exercising at a specific heart rate is a precise determination that can only be made by qualified medical FR ig Aides zSesesceeBess A greater percentage of calories are bumed when you average between HET 60 and 75 of your theoretical maximum heart rate Fat is bumed Tint best when there is plenty of oxygen available in the blood Working out elsisisigisigisigigigisias at a lower heart rate for a longer period of time tends to optimize the el m amount of fat burned Lower intensity exercise allows you to work out 4 longer thus allowing you to burn more total calories y vi slelals glaiglelglalglelgis ian 8582555355852 I pt ttt tt _ _ L ILIA IEJCIEIEIPADIPHGIEIES GE A ae eee i Po igsssessssses5s MATES IBS S E 9995 r L 4 ff fe B5ssezrsszsscreess 4 3 s3 3 3 55 3 95 5 L 3 4 4 JM 4 4 4 Se er e es ss 9 5 9 9 Lr III i t sSeasasEsssaes American College of Sports Medicine Guidelines tor Exercise Testing and Prescription Third Edition Les amp Febiger Philadelphia 1985 p 32 SALON D taluy 34 33904 OF 39002 saan pnp dame er mA Lol dT
48. s stretch in preparation for exercise Since muscles tighten up after exertion also stretch after exercising in order to promote circulation and to minimize stiffness from lactic acid build up You don t have to perform all of the stretches pictured on the preceding pages before and after your workout but you should to perform those which most directly affect the muscles used during a workout Do s and Don ts for Minimizing Soreness and Muscular Stress The following do s and don ts will help reduce the chance of soreness and will increase the effectiveness of a workout DO OBTAIN PROPER MEDICAL CLEARANCE PRIOR TO STARTING AN AEROBIC EXERCISE PROGRAM BY HAVING A PHYSICAL EXAM Do set realistic goals and objectives Do exercise within your THAR I Do warm up and cool down properly 7 Do stretching exercises before beginning a Lifestride program I Do stretching exercises after completing the cool down 7 Don t increase duration or intensity by more than one level per week only Hill Profile and Random programs O Don t increase intensity and duration at the same time 3 Don t overextend effort in hot and or humid weather How to Choose an Aerobic Training Method How hard you work out during your Lifestride exercise sessions depends on your fitness goals and physical condition If you don t enjoy your workouts you won t continue Basically you should design workouts you can live with This section descri
49. sults 0008 38 M MING MAGE oi scale sin ares Dep etapa A er dM corem Ae 39 How to Choose an Aerobic Training Method 40 Interval Striding Compared to Running 41 Interval Striding The Exercise for the 90s 42 Determining an Interval Striding Program Level 43 About the Interval Striding Programs 43 Lifestride Interval Striding Programs 44 Interval Striding Using the Manual anaFandom PROGINS sse ooi Ws aa 46 How io Exercise ETIBCIWAN ioo er owe wa wees amie nies 47 Calculating a Training Heart Rate Range 47 CISCO DUE P DESI osuere fre seo mtt e nne 48 PIECE m 50 How to Develop a Personal Exercise Plan sss 52 Planning An Aerobic Workout 0 sesers 52 Mae E a VISITE F acta cwWeseees kw Tw 53 Table of Contents FIGURES Figure 1 How to Level the Lifestride Trainer 8 Ah Ld 4o 5 s iiss cic sccnsswaensecanceecnas 9 Figure 3 Display Console td P S ale er EXC Ed 10 Figure 4 Hill Profile Program Lusuuuuuuussesese 14 Figure 5 Stretching Exercises Luuuuuuuuuue 36 Figure 6 Interval Striding Versus Jogging Caloric Expenditure 41 Figure 7 Interval Striding Versus Jogging Time Requirement 42 4c Dicis it PRPANPPRAITS EO 49 TABLES Table 1 Foreign Electrical Requirements 9 LOS FT os D PERISTESTTITECTEPETTPRTTRII S 23
50. t Test program you must enter your age 10 through 99 years In the Fit Test program you must indicate male or female Enter a belt speed of 2 0 3 0 4 0 or 4 5 m p h Start 1 minute warm up for the Fit Test program p treet over 3 Citta ie ae tae mares D at ioco ITE IM E IPS E BEGIN 5 MIN Start the 5 minute Fit Test FIT TEST NOW O TAKE YOUR PULSE Take your pulse for 15 FOR 15 SECONDS seconds and then enter count START AT THE BEEP O FIT TEST SCORE IS Your relative Fit Test score is displayed Compare your score with others of your sex and age in Table 2 on page 23 Error Messages Note ANy condition other than those stated below are possible malfunctions Please call service for further instructions See page 36 for service numbers 3 OVER SPEED PROBLEM Belt speed exceeds the target speed This may happen at high incline with low belt speed simply lower your in cline orincrease your belt speed O START UP PROBLEM The computer is not sensing any belt movement This will occur if the belt is jammed or stalled O RUNNING PROBLEM After a program is started and running the computer stopped detecting belt movement Ex cessive weight on the belt will cause this message O BELT MOVING PROBLEM Belt is moving when not com manded A loosely plugged in line cord power glitch or turn ing the power on and off while the ble is moving will cause this 7 COMM TO M C PROBLEM Cable problem
51. tart 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 your THRR 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 Heart Rate functional only if a heart rate strap is worn and detected The Life Fitness Heart Rate program the most accurate Heart Rate monitoring system available on any treadmill takes the guesswork out of working out This revolutionary heart rate management system automatically adjusts your incline to keep you at your appropriate target heart rate while you exercise Under training and over training are eliminated NOTE The Heart Rate program will not activate without acknowledgment from the optional Heart Rate Management System which includes a chest strap and receiver Using the Chest Strap Wet the electrodes of the transmitter the two grooved surfaces on the underside of the strap and secure the strap as high under the chest muscles as possible The strap should be snug but comfortable enough to allow for normal breathing m m The transmitter strap will deliver an optimum heart rate reading when
52. the A W keys to change your target heart rate O Use the A keys to select a goal Time Miles or Calories Press the ENTER key for your selection a 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 O Use the A keys to select a belt speed of 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 W keys The Heart Rate program is designed to maintain your target heart rate by varying the Lifestride trainer s incline The program through the use of the heart rate strap provides you with an accurate and convenient means of obtaining your heart rate while automatically adjusting the incline in order to maintain your predetermined value based on your age and the Training Zone Chart You are free to change your target heart rate at any time during the program simply by pressing the incline A Y keys Using this option you can create your own warm up and cool down periods by varying your target to be at different percentages of your theoretical maximum Incline will vary based on your current heart rate and your striding speed or m p h Because the heart rate is more accurate than th
53. 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 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 ieu me Seal ar cei dio phy e ERE How to Exercise Effectively Exercising too hard is as ineffective as not working hard enough In fact it can be ha
54. ur 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 eee VAE Nou o RUE Ex 5 1 4 4 um k i P p 3 P aod 0 00 7 XT ibas rA TO ne P Ce 2rd y H bu rye mr K gt amp 5 E a h m a WEN d de A 2l n et Le Vm Az thea RUE vr Se T ieee u auis det MS 4 me f a rd 3 acid which tend to build up in muscles during a workout and contribute FOR FAT LOSS TRAINING to muscle soreness Rate Check Points Check your heart rate near the end 1 FIRST HEART RATE CHECK POINT At the int heart rate check Heart i int ea point your pulse should be between 60 and 70 of the theoretical of the plateau period and at the end of the i wi raining maximum heart rate for your age category for fat loss training period You might want to press the PAUSE key and then check your heart rate The treadmill will pause for up to five 2 SECOND HEART RATE CHECK POINT At the second heart rate minutes You should always take your pulse at the times check point your pulse should be between 70 and 75 of the indicated to make sure you are staying within your personal theoretical maximum for your age category for fat loss training mee FOR CARDIORESPIRATORY TRAINING The Hill Profile program below shows the effort level and recovery periods encountered during a Lifestride
55. 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 2 SECOND HEART RATE CHECK POINT At the second heart rate check point your pulse should be between 80 and 85 of the Figure 4 Hill Profile theoretical maximum heart rate for your age category for cardiorespiratory training 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 Random or Manual T Use the A W keys to select a goal Time Miles or Calories Press H i LL PRO FI L E the ENTER key for your selection C 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 T 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 Elapsed Time mem Use the A W keys to select a belt speed from 0 5 to 11 0 m p h CEN GAL L nw mu ah en a ee CAUTION the belt will begin traveling at 0 5 m p h while you In r
56. y pressing CLEAR and re entering information requested on the Message Center Heart rate is dependent on many factors It is important to take your Fit Test under similar circumstances each time amount of sleep the previous night seven or more hours is recommended O time of day g time you last ate two to four hours after the last meal is recommended 7 time since you last drank a liquid containing caffeine or alcohol or smoked a cigarette four or more hours is recommended J time since you last exercised at least six hours is recommended For the most accurate Fit Test results you should perform the Fit Test on three consecutive days and average the three scores Table 2 Fit Test Scoring Relative Fitness Classification For Men RATING 20 29 30 39 40 49 50 59 60 69 Elite 61 57 55 153 50 Excellent 55 60 52 56 50 54 47 52 44 49 Good 50 54 46 51 44 49 142 46 39 43 Above Average 44 49 41 45 39 43 36 41 33 38 b Average 40 43 3640 3438 32 35 29 32 Below Average 34 39 31 35 99 33 26 31 23 28 Poor 29 33 25 30 22 28 20 25 18 22 VeyRox Jos J d8 Relative Fitness Classification For Women WOMEN AGE i RATING 20 29 30 39 40 49 50 59 60 69 Elite 544 51 48 46 44 Excellent 48 53 45 50 43 47 41 45 3943 Good 43 47 40 44 137 42 35 40 133 38 Above Average 37 42 34 39 32 36
Download Pdf Manuals
Related Search