Life Fitness Lifestride TR-5500 Operation Manual

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o Reorient

or relocate

the

receiving

antenna.

o Increase the space between the equipment and the receiver.
o Connect the equipment to an outlet on a different circuit than that

to which the receiver is connected.

o Consult an exercise equipment dealer or an experienced radio/TV

technician for help.

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 aerobically 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 SeNice & Support at (708)

451-0036 or toll-free within the U.S. and Canada at [phone]. In
Europe, call 49/89/310/6078 or your nearest fitness equipment dealer.

Introduction

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 turning the equipment off and
on, you are encouraged to try to correct the interference by one or more
of the following measures:

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 medical 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 arc over

the age of 45.

'Paffenbarger, R.S. Jr.,

Hyde,

RT., Wing, A.L., et al: Physical Activity, All-cause Mortality, and Longevity of College

Alumni. N Engl J Moo 1986:314(March 6):605-613.

Sales and Product Information

Life

Fitness
Corporate Headquarters
10601 West Belmont Avenue
Franklin Park, Illinois60131 U.S.A.
(800) 735 -3867 Toll-free (within the U.S. and Canada)
[phone]
Fax: [phone]

Customer Service, Assistance on Installation,

Operation, Warranty, Parts and Repairs:

Life

Fitness
Customer Service & Support
10601 West Belmont Avenue
Franklin Park, Illinois60131 U.S.A.
[phone] Toll-free (within the U.S, and Canada)
[phone]
Fax: [phone]

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 willgain the full benefits of aerobic

exercise.

Europe:

Life Fitness Europe GmbH
Siemenstrasse 3
85716 Unterschleissheim
Munich, Germany
Telefon: [phone]
Fax: [phone]
Telex: 5215918 LSG

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, message display provides motivating

feedback of your workout so you'll always know how you're doing. Your

heart rate, elapsed time, calories burned per hour, total calories burned,

actual walking or running speed, distance traveled, and terrain are
continually displayed.

It's Easy: The user-friendly, modern computer console guides you
through every step of your program.

@

1994

Life

Fitness.

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111" 11I""lrld"

trndnmmk is registered in tile

U.S. Patent

and Trademark Office,

Certificate

No. 1,400,502 issllod ,III'Y

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Imdomark, witl10ut

tile express

written consent of Life

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Table of Contents

Table of Contents

Introduction.

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1

Safety Instructions. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6

How to Level the Lifestride Trainer. . . . . . . . . . . . . . . . . . . . . . . . . 8

Grounding Instructions. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9

How to Use the Display Console. . . . . . . . . . . . . . . . . . . . . . . . . . 10

Simplified Operating Instructions & Program Selections. . . . . . . . . 12

HillProfile. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12

Random. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15

Manual. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16

Quick Start. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16

Heart Rate. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18

Using the Chest Strap. . . . . . . . . . . . . . . . . . . . . . . . . . . 18

Heart Rate Monitor. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19

FitTest. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21

The Lifestride Message Center. . . . . . . . . . . . . . . . . . . . . . . . . . . . 24

Belt Speed and Grade Incline. . . . . . . . . . . . . . . . . . . . .

..

. . . . . . . 27

Preventative Maintenance Tips. . . . . . . . . . . . . . . . . . . . . . . . . . . . 29

How to Adjust and Tension the Striding Belt. . . . . . . . . . . . . . . . . . 30

How to Obtain Product Service. . . . . . . . . . . . . . . . . . . . . . . . . . . 32

Lifestride 5500 Specifications. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33

FIGURES:

Figure 1: How to Level the Lifestride Trainer. . . . . . . . . . . . . . . . . 8

Figure 2: Proper Grounding. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9

Figure 3: Display Console. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10

Figure4: HillProfileProgram. . . . .~ . . . . . . . . . . . . . . . . . . . . . . . 14

Figure 5: Stretching Exercises. . . . . . . . . . . . . . . . . . . . . . . . . . . 36

Figure 6: Interval Striding Versus Jogging-Caloric Expenditure. . . 41

Figure 7: Interval Striding Versus Jogging-Time Requirement. . . . 42

Figure 8: Training Zone Chart. . . . . . . . . . . . . . .. . . . . . . . . . . . . 49

TABLES:

Table 1: Foreign Electrical Requirements. . . . . . . . . . . . . . . . . . . 9

Table 2: Fit Test Scoring. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23

Table 3: Belt Speed. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27

Table 4: Treadmill HillProfile. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28

Table 5: Training Heart Rate Range. . . . . . . . . . . . . . . . . . . . . . . 55

Table 6: Weight Conversion. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57

Training Log. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58

APPENDIX:

Proper Stretching Techniques. . . . . . . . . . . . . . . . . . . . . . . . . . . . 35

Tips for Good Stretching Results. . . . . . . . . . . . . . . . . . . . . . . . . . 38

Do's and Don'ts. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 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

and Random Programs. . . . . . . . . . . . . . . . . . . . . . . . . . 46

How to Exercise Effectively. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47

Calculating a Training Heart Rate Range. . . . . . . . . . . . 47

Checking Your Pulse. . . . . . . . . . . . . . . . . . . . . . . . . . . 48

How to Stay Motivated. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50

How to Develop a Personal Exercise Plan. . . . . . . . . . . . . . . . . . . 52

Planning An Aerobic Workout. . . . . . . . . . . . . . . . . . . . . 52

Fit Guidelines. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53

I

f

Safety Instructions

12. 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.

13. Keep all loose clothing and towels away from the treadmill'sfunning
surface and belt rollers.

14.

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.

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.

15. Never mount or dismount the treadmill while the running belt is
moving. Use the handlebar whenever additional stability is

required.

.

16. 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 no stones are embedded into the soles. Do not use the

treadmill with bare feet.

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 ifit has been dropped, damaged, or immersed in
water, even partially. Contact Life Fitness Customer Service &
Support for examination and repairs.

5. Keep the 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. Never 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.

17. Never walk or jog backwards on the belt.

18. Do not reach underneath the unit or tip it on its side during
operation.

19. If you have any questions, contact Life Fitness Customer Service
& Support at [phone] or toll-free at [phone] (within

the U.S. and Canada) In Europe, call: 49/89/3106078 or your

nearest fitness equipment dealer.

SAVE THESE INSTRUCTIONS FOR FUTURE REFERENCE.

10. Do not use the Lifestride trainer outdoors.

11. Do not use 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.

LOCATION

VOLTAGE

Hz

AMP

u.s., Canada, Equador,

120

60

1

Costa Rica, Guatemala, Italy,

Mexico & Venezuela

United Kingdom

240

50

1

France, Germany, Korea &

220

50

1

Spain

Chili, Argentina

220

50

1

Brazil, Columbia

115/220

60

1

Australia

240

50

1

Japan

100

50 or 60

2

New Zealand

230

50

1

How to Level the Lifestride Trainer

Grounding Instructions

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.

For safe operation, the Lifestride trainer must be properly grounded. 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.

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

Figure 2: Proper Grounding

~~~~

~(jPx/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.

BELT
DRIFTS
TORIGHT

RAISE
THIS
SIDE

-OR-

LOWER

THIS
SIDE

FIGURE

A

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.

Table

1: Electrical Requirements

BELT
DRIFTS
TOLEFT

LOWER
THIS
SIDE

-OR-

RAISE -0

THIS
SIDE

FIGURE B

How to Use the 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

eMllES

8CALOAIESOURffEO .SPEED

.CALORIES/HOuR .PACE

~

-~~':~' -

~

~

,

,..I""""'""""I"''IDT '

~r::;;;---,

co

.PULL THE STOP KEY

TO IMMEDIATELY

END YOUFI WORKOUT

B

c

A.

INSTRUCTIONS

(MESSAGE CENTER): Provides

simple

step-by-step instructions.

TOP ROW

o 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.

o MILES: Displays distance (miles) traveled. At the end of your

workout, the total distance traveled willbe displayed.
o CALORIES BURNED: Displays total calories burned.
o SPEED: Displays the current belt speed in miles per hour.

BOTTOM ROW

o 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.

o CALORIES

I

HOUR: Displays calories burned per hour.

o PACE: Displays your selected speed in minutes per mile.

The Message Center scrolls between the top and bottom row
every 10 seconds. Toggle between a constant display of the
top or bottom row by pressing the ENTER-START-HOLD

key.

G
F

B.

PROGRAM OPTIONS: These diagrams depict the various profiles

as well as hills and valleys encountered within the six Lifestride
programs.

C. 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,
so you will never experience the same workout twice. Ifyou choose the
Manual, Quick Start, or Fit Test program, you willwalk or jog at a steady

pace with no hills and valleys appearing in the LED matrix window. Ifyou
choose the optional Heart Rate program, you will begin at a lower speed
and incline, progressing to a constant rate.

E

D

D.

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.

E. 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 program 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.

F. SPEED" T: Pressing the" or T 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.

G. INCLINE"'" T: Pressing

the"'"

or T 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.

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 selectedabelt 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 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 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 FIT TEST. Press the ENTER key 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 Hill Profile workout, you will be requested to enter

your desired workout time. Enter either1through 6, 9, 12, 15, 18,

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

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 willbesimulating 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.

Heart Rate (functional only if a heart rate strap is worn
and detected)

Heart Rate Monitor Receiver Installation

A cover plate securing the wire harnesses 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.

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.

UNDERSIDE OF HANDLEBAR

The transmitter strap will deliver an optimum heart rate reading when
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.

Ifitbecomes 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.

D Enter your age using

the'"

T 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

the'"

T keys to change

your target heart rate.

D Use

the'"

T keys to select a goal: Time, Miles or Calories. Press

the ENTER key for your selection.

D Use

the'"

T 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.

FitTest

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.

.

D After selecting FIT TEST and pressing the ENTER key, a flashing

"Enter Your Age" appears in the Message Center. Use

the'"

T

keys to enter your age and then press ENTER.

D After entering your age, a flashing "Enter Your Sex" appears in the

Message Center.

Press'" for male or T for female. This is

necessary for accurate computation of your Fit Test score.

D 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'"

T keys to enter a

desired speed. of:

D Use

the'"

T 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'"

T 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
... T 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 the 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 0% incline, then

increases to 3.0%. Your heart rate will be displayed during the warm-up

by remaining within the range of the sensor.

Beginner

2.0 m.p.h.

Advanced

3.0 or 4.0 m.p.h.

Expert

4.5 m.p.h.

D Begin your five-minute FitTest 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.

D After you have completed the Fit Test, use the TIME prompt to take

your 15-second pulse and use

the'"

T 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 V02 max, which is a
combination of how well the heart supplies oxygenated blood to the

exercising muscles and how efficiently 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 V02 max values received will be 10 t015 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 V02 max than a
person could reach on a stairclimber or a treadmil.**

At the end of the warm-up, a heart shape (") 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.

"Ebbeling. Cara

B.; Puleo, Elaine M.; Ward, Ann; Widrick, Jeffrey, and Rippe, James M, "Development Ot A Single

Stage Submaximal Treadmill Walking Tesf'. Univ. Ot Ma. Medical

Ctr..1991 "Unpublished".

Relative Fitness Classification ForMen

MEN AGE

RATING

20-29 30-39 40-49 50-59 60-69

Elite

61+ 57+ 55+

53+

50+

Excellent

55-60 52-56

50-54

47-52

44-49

Good

50-54 46-51 44-49 42-46 39-43

Above Average 44-49

41-45 39-43 36-41 33-38

Averaae 40-43

36-40 34-38 32-35 29-32

Below Averaae

34-39 31-35 29-33 26-31 23-28

Poor

29-33 25-30 22-28 20-25

18-22

VeryPoor

<29 <25

<22

<20

<18

Relative Fitness Classification ForWomen

WOMEN AGE

RATING

20-29 30-39 40-49 50-59 60-69

Elite

54+

51+

48+ 46+ 44+

Excellent

48-53 45-50 43-47 41-45 39-43

Good

43-47 40-44 37-42 35-40 33-38

Above Averaae

37-42 34-39 32-36 30-34 28-32

~ge

33-36 30-33 28-31 25-29 23-27

Below Average 28-32 24-29 22-27

20-24 18-22

Poor 22-27

19-23 17-21 14-19 12-17

Very Poor

<22

<19

<17

<14 <12

II

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.

Table 2: Fit Test Scoring

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:

D heart rates less than 52 or greater than 200 beats per minute.
D body weights less than 25 pounds or greater than 275 pounds.
D ages below 10 years.

D data input that exceeds human potential.

Ifyou make an error when entering any Fit Test information, you can

correct it by 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:

D

amount of sleep the previous night (seven or more hours is

recommended).

D

time of day.

D time you last ate (two to four hours after the last meal is

recommended) .

D time since you last drank a liquid containing caffeine or alcohol, or

smoked a cigarette (four or more hours is recommended).

D time since you last exercised (at least six hours is recommended).

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.

For the most accurate Fit Test results, you should perform the Fit Test
on three consecutive days and average the three scores.

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 Message Center

0 MILES

Prompts you to select desired
miles to travel: 0.1 to 10.0.

The Lifestride 5500 treadmill constantly monitors your performance

0 MAX IS 10 MILES

You have input an unavailable

during an exercise program, providing prompts to inform and advise you
of your performance. The following script is what you might see during

distance.

your workout.

0 MINUTES

Prompts you to select desired

MESSAGES COMMENTS

(USING

ARROW KEYS)

minutes to work out

(1-90).

Operation:

0 MAX IS 90 MINUTES

You have

input an unavailable

Hill Profile, Random, Manual,

time.

Quick Start, or Heart Rate Program

0

PRESS START TO BEGIN

Instructs you to begin

0 CALORIES

Prompts you to select desired

an exercise program.

(USING

ARROW KEYS)

calories

to burn up to

2000.

o ENTER WEIGHT

You must enter your

0 MAX IS 2000 CAL

You have

input an unavailable

(USING

ARROW KEYS)

accurate

weight.

amount.

o SELECT PROGRAM

Prompts you to

select an

0 TO BEGIN USE SPEED KEY

Speed is increased from 0.5 by

(USING

ARROW KEYS)

exercise

program: Hill,

pressing"" key.

Random, Manual, Quick Start,
Fit

Test

or Heart

Rate.

. 0 :00 PAUSED You have pressed the PAUSE

button (5-minute time limit.)

o MINUTES

The Hill Profile program

(USING

ARROW KEYS)

instructs you to

select

the

duration of a workout:

Fit Test Operations
1 through 6, 9, 12, 15, 18,
24, 36, 48, or 60 minutes.

0 AGE

In the Fit Test

program, you

(USING

ARROW KEYS)

must

enter your age:

Instructs you to select

an in-

10 through 99 years.

o SELECT LEVEL

(USING

ARROW KEYS)

cline level: 1 through 12 (1 is
easiest, 12 the most challeng-

0 SEX

In the Fit Test program, you

ing).

(USING

ARROW KEYS)

must indicate male or female.

.,

0 SELECT GOAL Select workout duration of

0 USE SPEED

Enter a

belt

speed

of:

(USING

ARROW KEYS)

miles, minutes or calories.

KEYS TO

BEGIN

2.0, 3.0, 4.0 or 4.5 m.p.h.

o WARM-UP for 60

Start 1-minute warm-up

for the

seconds

FitTest

program.

Table

3: Belt Speed'

BeltSpeed

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 m.p.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

o

BEGIN

5 MIN.

FIT TEST NOW

o TAKE YOUR PULSE

FOR 15 SECONDS,
START AT THE BEEP

o FIT TEST SCORE IS:

Error Messages

Start the 5-minute Fit Test.

Belt Speed and Grade Incline

Take your pulse for 15
seconds and then enter count.

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:

Your relative Fit Test score is
displayed. Compare your

score with others of your sex
and age in Table 2 on page 23.

Note: ANy condition other than those stated below are possible
malfunctions. Please call service for further instructions. See page 36
for service numbers;

o OVER SPEED PROBLEM

o START.UP PROBLEM

o RUNNING PROBLEM

o BELT MOVING PROBLEM

o COMM TO MIC 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.

The computer is not sensing
any belt movement. This will
occur if the belt is jammed or
stalled.

After a program is started and
running, the computer stopped
detecting belt movement. Ex-
cessive weight on the belt

will

cause this message.

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.

Cable problem, call service.

.

Based on a 154lb. user

Hill Number

Incline

1

2 3

4 5

6

7

Level

1

0

1.0

2.0

2.5 3.0

3.5

4.0

2

0

1.0

2.0 3.0

4.0

5.0 6.0

3

0

2.0

3.0 4.0

5.0

6.0 7.0

4

1.0

2.0

3.0 4.0

5.0

6.0 7.0

5

2.0

3.0 4.0

5.0

6.0 7.0

8.0

6

3.0

4.0

5.0 6.0

7.0

8.0

9.0

7

4.0

5.0

6.0 7.0

8.0

9.0

10.0

8

5.0

6.0 7.0

8.0

9.0

10.0 11.0

9

6.0

7.0

8.0 9.0

10.0

11.0

12.0

10

7.0

8.0 9.0

10.0

11.0

12.0 13.0

11

8.0

9.0

10.0 11.0

12.0

13.0

14.0

12

9.0

10.0

11.0 12.0

13.0

14.0 15.0

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.

Preventative Maintenance Tips

Table 4: Treadmill Hill

Profile. Incline % Grades

o Clean display console and all exterior surfaces regularly.

o Check operation of emergency stop once a week.

o Vacuum striding belt regularly to. keep debris from accumulating.

o Inspect exterior parts regularly for wear and tear, especially the

striding belt and deck.

o Inspect area under unit and vacuum regularly.

NUMBERS IN TABLE REPRESENT INCLINE GRADES IN PERCENTAGES.

.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
solution on a soft cloth and wipe down the unit.

1/4" - 7/8"

9

1/4" - 7/8"

9

. .

.,

.>

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
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.

.

How to Adjust and Tension the
Striding Belt

CAUTION: DO NOT OVERTIGHTEN THE TENSIONING
BOL TS WHILE MAKING BEL T ADJUSTMENTS.
OVERTIGHTENINGOF BOLTS MAY OVER STRETCH AND
DAMAGE STRIDING BELT AS WELL AS PLACE AN
UNNECESSARY LOAD ON THEROLLER BEARINGS.

I

Tool Required: 1/4" Hex key wrenchl

If the striding belt has moved to the right, turn the right tension bolt 1/4

turn clockwise and then turn the left tension bolt 1/4 turn counter-

clockwise to start striding belt tracking back to center of roller.

These instructions are to be followed when:

A. Centering an existing or new striding belt.
B. Tensioning an existing striding belt.

IT IS EXTREMEL Y IMPORTANT THA T THE TREADMILL BE
CORRECTL Y LEVELED PRIOR TO ANY TRACKING
ADJUSTMENTS. AN UNSTABLE UNIT MA Y CAUSE
STRIDING BEL T MISALIGNMENT. SEE THE LEVELING
INSTRUCTIONS ON PAGE 8 PRIOR TO ATTEMPTING ANY
REAR ROLLER ADJUSTMENTS.

.1

'/

+

A. Tracking (Centering) an Existing or New Striding Belt

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 BOL T MORE THAN

1/4 TURN A T 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.

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.

B. Tensioning an Existing Striding Belt

Step

1

Enter the Manual

Program and run unit for five minutes

at 5.0 m.p.h.

t

),

I

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.

STRIDING BELT PIVOT POINT

Step 3

Stop the

treadmill and alternately turn the belt tensioning bolts 1/4 turn

clockwise to tension,

not to

exceed one full turn.

Repeat Steps

1 and 2

until belt no longer slips.

See Section

A for belt centering procedures.

-,

., EQUAL

-~-j

-

.~

How to Obtain Product Service

Lifestride 5500 Specifications

If you have a problem. . .

Designeduse. . . . . . . .. . . . . . . . . . .. . . . . . . . .. . . . . . . .. Home

Speed range. . . . . . . . . . . . . . . .. 0.5 - 11.0 m.p.h. in 0.1 increments

Elevation range. . . . . . . . . . . . . .. 0 - 15% grade in 0.5% increments

Motor type. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . DC

Motor size. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. 2.0 hp

Power requirements 120volt, 15amp

Rollerdiameter. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. 2.0 inches

Belt color/type. . . . . . . . . . . . . . . . . . . . . . . . . . . Black

PVC

multi-ply

Belt size. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. 52" L x 18" W

Programs. . . . . . . . . . . . . . . . . . . . . . Hill, Random, Manual, Fit Test,

. . . . . . . . . . . . . . . . . . . . . . . . . . . & Quick Start (Heart Rate optional)

Console displays. . . . . . Elapsed time, speed (m.p.h.), calories, miles,

. . . . . . . . . . . . . . . . . . . . . . . . . . % incline, pace, (heart rate optional)

Step

1:

o If possible, verify the symptom.

Sometimes the problem turns out to be unfamiliarity with the Lifestride
trainer's features.

Step 2:

o

Locate and document the serial number of the unit.

The serial number of your Lifestride 5500 aerobic trainer is located on
the front liftframe next to the voltage I.D. plate.

Physical:

Length.

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 72 inches

Width. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29 inches

Height.

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46 inches

Weight. . .. . . . . . .. .. . . .. . . .. . .. .. . . . . . . . . . . . . 200 Ibs.

Color. . . . . . . . . . . . . . . .. Dark & light gray with black & red accents

Step 3:

o Contact Life Fitness Customer Service & Support.

Life Fitness Customer Support

10601 W.

Belmont

Avenue

Franklin Park, IL

60131 U.S.A.

[phone]

(toll-free within the U.S. and Canada)

[phone]
Fax: [phone]

In EurQpe:

~ife Fitness Europe GmbH
'Siemenstrasse

3
85716 Unterschleissheim
Munich,

Germany

T elefon:

49/89/3106078
Telex: 5215918 LSG
Fax: [phone]

Shipping dimensions:

Length.

. . . . . . .. . . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . 75 inches

Width.

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31 inches

Height.

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18 inches

Weight.

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. 250 Ibs.

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.

APPENDIX

Proper Stretching Techniques

Stretching

is perhaps the most neglected element of physical

conditioning, because people do not associate flexibilitywith the more

glamorous results of exercise - speed, strength and a lean body
appearance. However, without significant flexibility, real gains infitness
are unnecessarily difficultto achieve and maintain.

Limber joints, muscles, and
connective tissues provide the
freedom of motion that makes

exercise easier and more
enjoyable to perform, and

lessens the risk of injury. Without
proper, consistent stretching,
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.

Flexibility

as a Fitness

Safety
Factor

,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

Lower

Back

Hamstring

Shoulders

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 timesa week

for 15-minute

sessions.

You will

progress safely

and surely.

1. DRESS COMFORTABLY:

Wear

loose-fitting, soft fabric

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.

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.

o DO OBTAIN

PROPER

MEDICAL CLEARANCE PRIOR TO

STARTING AN AEROBIC EXERCISE PROGRAM

BY

HAVING

A

PHYSICAL EXAM.

o Do set realistic goals and objectives.

o Do

exercise

within your THRR.

o Do warm up and

cool

down properly.

o Do

stretching exercises before beginning a Lifestride

program.

o Do stretching exercises after completing the cool-down.

o 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.

o Don't overextend effort in hot and/or

humid

weather.

6. AN EMPTY STOMACH MAKES STRETCHING EASIER: Stretching

routines

are easier and more pleasantifdone

on an empty

stomach.

This

refers to liquid and solid foods.

7. PRE- AND POST-WORKOUT STRETCHES: Always 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.

30

26 min

20.5 min

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How to Choose an Aerobic

Training Method

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 half times your body weight.

'"

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 describes 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.

Figure 6: Interval Striding Versus Jogging. Caloric Expenditure

60

so

Minutes to Burn 300 Calories (K cal)
By An AverajJe-Sized (68 kilogram) Individual
Interval Striding Versus Jogging

40min

40

54 min

FIT TEST SCORE

PROGRAM

less

than

20

A

20 -29

B

30 -39

C

40 -49

0

more

than

50

E

Many people don't realize how effective the addition of incline in interval
striding is in terms of caloric burn. The figures on the preceding page
and below show that interval striding at fairly low speeds often helps
burn more calories than running on a level surface at much higher

speeds.

Figure 7: Interval Striding Versus Jogging -Time Requirement

600

Calories Expended During 30 Minutes of
Interval Striding or Jogging Under Various
Speed and Incline Conditions

500

400

300

200

100

o

5

10

15 20

25

Interval

Striding: The Exercise for the 90s

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!

502

439

Determining an Interval Striding Program Level

You are now ready to select your optimal interval striding program. Each
of the programs has been designed to keep your heart rate in the target
training zone, offer the benefits of progressive hillinterval training, build

leg strength and be fun and motivational. Once you start the interval
striding program, it should serve as the cornerstone of your aerobic
fitness program. However, feel free to supplement it with other aerobic
activities.

To start a personalized interval striding program, locate your Fit Test
score (V02 Max) in the left column of the chart below. The

corresponding letter tells you which interval striding program to follow.
(To obtain a Fit Test score refer to page 21.)

224

167

30

About The Interval Striding Programs

The following descriptions will help you understand the Lifestride
treadmill and the interval striding programs.

Speed:

This is the belt speed you should program into the
Lifestride trainer.

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.

Level:

Duration:

The time you exercise during each interval striding
workout.

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.)

Calories:

Heart Rate:

Percent of maximum heart rate. (To determine your
maximum heart rate, subtract your age from 220.)

How often during a week you should perform the

interval striding program.

Frequency:

- -

WEEK

1

2-3

4-6

7-9

10 -12

Maintenance

Saeed (mah)

4-4.5 4-4.5 4-4.5 4-4.5 4-4.5 4-4.5

Level

8 9

10 11 12 12

Duration (mins)

12-24 12-24 12-24 12-24 12-24 12-24

Calories (12

mins):
2 mah

111 120 128 136 144 144

3 mah 124 133 142 151 160 160

Heart Rate %

60-70 60-70 65-75 70-80 70-80 70-80

Frequency

3-5 3-5 3-5 3-5 3-5 3-5

WEEK

1

2-3

4-6

7-9 10-12

Speed

(mah)

2-3

2-3

2-3 2-3

2-3

Level

1

2

3 4

5

Duration (mins)

12-24

12-24

12-24

12-24 12-24

Calories (12 mins):

2 mph

42

43

44 47

51

3 mph

56 57

59

63 69

Heart Rate %

60-70

60-70

60-70 70-80

70-80

Frequency

4-5

4-5 4-5

4-5

4-5

WEEK

1

2-3

4-6 7-9

10-12

Maintenance

...§Qeed (mph)

4.5-6 4.5-6 4.5-6 4.5-6 4.5-6 4-4.5

Level 6. 7

8 9 10 10-12

Duration (mins)

12-24 12-24 12-24 12-24 12-24 12-24

Calories (12

mins):

4.5 mah 136 141 145 150 154

154-163

6.0 mah 203 215 227 239 252 252-276

Heart Rate %

60-70 60-70 65-75 70-80 70-80 70-80

Frequencv

3-4 3-4 3-4 3-4 3-4

3-4

WEEK

1

2-3

4-6

7-9 10 -12

Maintenance

Speed

(mah)

3-4

3-4 3-4

3-4 3-4

3-4

Level

2 3

4

5 6

6

Duration (mins)

12-24 12-24

12-24

12-24 12-24

12-24

Calories (12

mins):

3 mah

57

59 63 69

75

75

4 mQh

71 74

79

87 95

95

Heart Rate %

60-70

60-70 65-75

70-80 70-80

70-80

Frequency

4-5 4-5

4-5 4-5

4-5

3-5

WEEK

1 2 -3

4-6

7-9 10-12

Maintenance

Saeed (mph)

3-4

3-4 3-4

3-4 3-4

3-4

Level

6 7

8

9 10

10

Duration (mins)

12-24 12-24

12-24

12-24 12-24

12-24

Calories (12

mins):
2 moh

75

81 87

93

99

99

3 mah

95 103 111

120 128

128

Heart Rate %

60-70

60-70 65-75

70-80 70-80

70-80

Frequency

3-5

3-5 3-5 3-5

3-5

3-5

-- --

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.

Program D

Program E

[

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.

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.

Figure

8: Training Zone Chart

TRAINING ZONE CHART

100%

200

195

W

I-

:) 75%
Z

~

in

~

60%

W
In

185

180

85%

175

20 30

40 45

AGE

506055

25

35

D

Training above

85% of your theoretical maximum

heart rate is not recommended.

.

CARDIORESPIRATORY TRAINING RANGE -- between 75% and
85% of your theoretical maximum heart rate.

D

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.

155

65

100%

85%

75%

60%

How to Stay Motivated

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.

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

atstake.

2. Be Disciplined. Discipline is the day-to-day ability to make the
health-conscious decision every time you have a choice.Aroutine 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 learn, 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 willhelp.

5. Be Realistic. The degree of endurance, strength and body tone you
can achieve is always determined by your genetic potential, 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

How to Develop a Personal
Exercise Plan (PEP)

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 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 85% of their theoretical
maximum heart rate.

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 your 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 goalsofaerobic 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. High intensity aerobic exercise for
shorter periods of time promotes cardiorespiratory improvement and

burns mostly muscle glycogenasfuel. Low intensity aerobic exercise

for longer periods of time promotes fat loss, because longer periods

of

exercise burn more calories from stored fat.

'American College of Sports

Medicine. Guidelines

for

Exercise Testing and Prescription. Third Edition (Lea & Febiger:

Philadelphia.

1986), p.

32.

See Table 5 on page 55 for an approximation of the

Table 5: Training Heart Rate Range (THRR) for Fat Loss and

theoretical Maximum Heart Rate and Training Heart Rate

Cardiorespiratory Improvement

Range (THRR) for various age categories.

You should

adjust

the intensity (level) of your workout to keep your heart

Age

Max

60% 75%

85%

Optimal

HR>

HR HR

HR

Training

rate within its most effective range. You will find that it is easier to stride

HR»

at a level of intensity on the Hill Profile program than at that same level

20 200

120 150 170

160

on the Manual program.

21 199 119

149 169 159

22 198 118

148 168

158

TIME...

refers to the number of minutes you spend on your THRR.

23 197 118

148 167

158

Optimal cardiorespiratory and endurance improvements come with

24 196 117

147 166

157

prolonged use of 12 to 24 minute workouts. A beginner might start with

25

195

117 146

165 156

the 6 or 12 minute Hill Profile program. As you adapt, you should extend

26 194 116

145 164 155

27

193 115 145

164

154

the duration of your workout. The 18 through 60 minute Hill Profile

28 192 115

144 163

154

programs are available for this purpose. You should be sure to keep

29 191

114 143

162 153

your heart rate within your THRR by adjusting the intensity level.

30

190 114

142 161

152

31

189 113

142

160 151

It is recommended that

those just

beginning to use the

32 188

112 141 159

150

Lifestride aerobic trainer,

even if in excellent condition, start

33 187

112 140 158

150

with the standard

Hill Profile

program.

34 186

111 139 158

149

35

185 111

139 157 148

If your objective

is FAT LOSS,

it is better to stride for a longer

36

184

110 138 156

147

37

183

109 137

155 146

duration.

You will find that a lower level

of intensity allows you to

38 182 109

136 154 146

workout longer.

You can increase the intensity

as you progress. A

39

181

108 136

153 145

heart rate range

of 60% to 75% of the theoretical maximum

heart

40 180

108 135

153 144

rate is the preferred range for fat loss training.

41 179

107 134

152 143

42 178

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

kgs.

Ibs.

kgs.

Ibs.

kgs.

Ibs.

kgs.

Ibs.

kgs.

Ibs.

kgs.

Ibs.

34 75 48.5 107

63 139

77.5

171

92 202 106.5 234

34.5 76

49

108

63.5 140 78 172

92.5 204 107

235

35

77

49.5 109 64 141

78.5 173

93 205 107.5 237

35.5 78

50

110 64.5

142 79 174

93.5 206 108 238

Q;I

36 79 50.5 111

65

143

79.5 175 94

207 108.5 239 0-

36.5

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80 176 94.5

208 109 240

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80.5 177

95 209 109.5 241

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95.5 210

110 242

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