Univex TR-5500 User Manual

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10601 West Be1n:o~t

Franklin Park, illinoIS 60131

M051-00K36-A006

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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:

o Reorient

or relocate

the

receiving

antenna.

o Increase the space between the equipment and the receiver.

Introduction

Congratulations... and welcome to the world of Life Fitness and the

Lifestride@
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

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?

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.

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.

5500

aerobic trainer. The Life Fitness reputation for quality

the Lifestride aerobic trainer? People who value time and

Aerobic training with a Lifestride trainer

Before using the Lifestride trainer, it is essential

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.

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.,

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

Hyde,

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

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]

Europe:

Life Fitness Europe GmbH
Siemenstrasse 3

85716 Unterschleissheim
Munich, Germany
Telefon: [phone]

Fax: [phone]

Telex: 5215918 LSG

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.

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.

@

1994

Life

Fitness.

Certificate

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

Fitness, is forbidden.

All rigl1ls rosmvlld.

U.S. Palont Nn's.

111" 11I""lrld"

II,

'01111. AllY

3,7117, to;,

trndnmmk is registered in tile

01 tills

Imdomark, witl10ut

""n

IImt 4,3511, t05. (1/94)

U.S. Patent

tile express

and Trademark Office,

written consent of Life

It's Easy: The user-friendly, modern computer console guides you

through every step of your program.

Table of Contents

Table of Contents

Introduction.

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

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

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

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

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

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

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

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

Determining an Interval Striding Program Level. . . . . . . . . . . . . . . 43

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

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

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

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

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

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

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

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

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

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

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

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

..

. . . . . . . 27

Interval Striding Compared to Running. . . . . . . . . . . . . . 41

Interval Striding: The Exercise for the 90s. . . . . . . . . . . 42

About the Interval Striding Programs. . . . . . . . . . . . . . . 43

Lifestride Interval Striding Programs. . . . . . . . . . . . . . . . 44

Interval Striding Using the Manual

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

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

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

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

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

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

I

f

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.

12. To disconnect: Remove the plug from the electrical outlet by,
gripping the plug firmly and pulling itout 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.

Safety First:

Always clip the

immediately shut off the treadmill in case of an emergency

"SAFETY KEY CORD"

to your waistband to

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 ifithas 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.

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.

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.

.

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. 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.

How to Level the Lifestride Trainer

Grounding Instructions

The Lifestride

IT IS EXTREMELY
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

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.

5500 must be leveled where it will be operated.

RAISE
THIS
SIDE

IMPORTANT

BELT
DRIFTS
TORIGHT

-OR-

FIGURE

THAT THE TREADMILL BE

LOWER

THIS
SIDE

A

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.

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 ifa properly grounded outlet is

not available (U.S. and Canada). THE

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.

TEMPORARY ADAPTER

LOWER
THIS
SIDE

BELT
DRIFTS
TOLEFT

-OR-

FIGURE B

RAISE -0

THIS
SIDE

Table

1: Electrical Requirements

LOCATION

u.s., Canada, Equador,

Costa Rica, Guatemala, Italy,

Mexico & Venezuela

United Kingdom

France, Germany, Korea &

Spain

Chili, Argentina

Brazil, Columbia

Australia

Japan

New Zealand

VOLTAGE

120

240
220

220

115/220

240
100

230

Hz

60

50
50

50
60
50

50 or 60

50

AMP

1

1
1

1
1
1

2

1

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.

o HEART RATE: When used in conjunction with the optional Heart

Rate program, your current heart rate will be displayed.

o CALORIES

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.

B.

PROGRAM OPTIONS: These diagrams depict the various profiles

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

I

HOUR: Displays calories burned per hour.

Figure 3: Display Console

A

eMllES

8CALOAIESOURffEO .SPEED

.CALORIES/HOuR .PACE

-~~':~' -

~

,

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

~r::;;;---,

~

.PULL THE STOP KEY

TO IMMEDIATELY

END YOUFI WORKOUT

A.

INSTRUCTIONS

step-by-step instructions.

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 FitTest
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.

o INCLINE: Displays the current treadmill elevation.

co

~

B

c

(MESSAGE CENTER): Provides

TOP ROW

BOTTOM ROW

simple

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,

G
F

E

D

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 willbegin at a lower speed
and incline, progressing to a constant rate.

D.

ENTER

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

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.

START HOLD: This key is used to begin an exercise

ENTER

key. The

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

increase or decrease the' elevation of the Lifestride deck from 0%

to 15%. You may change the incline at any time during a program.

or T keys allows you to

the"'"

Simplified Operating Instructions
& 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
Quick Start

4.

5.

Heart Rate

6.

Fit Test

o To begin, press the START key.
o The message center willask your weight; enter your current weight

using the... T keys, then press the ENTER key.

o The message center willask you to select a program using the ...

T keys. Pressing the... T keys will prompt through the six

exercise programs: Hill PROFilE, RANDOM, MANUAL, QUICK
START, HEART RATE, or FITTEST. Press the ENTER keyto
select a program:

HILL PROFILE

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

altering the incline at a given speed.

FIT TEST

of the same sex and age.

HillProfile

o Upon selecting a HillProfile workout, you will be requested to enter

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

-progressively increasing incline levels mixed with

-automatically maintains your target heart rate by

-meausures your aerobic fitness level in comparison to others

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.

(CAUTION: The belt will begin traveling at 0.5 m.p.h. while

you are selecting your speed.)

o After

The Lifestride trainer's patented Hill Profile program offers the ideal
configuration for interval training: periods of high-effort aerobic activity
separated by regular intervals of low-intensity exercise. The Hill Profile

program is available invarious time durations. You can select

6, 9, 12, 15, 18, 24, 36, 48, or 60

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,

you've selectedabelt speed, press the

NOTE: You may change the level

during an exercise program by pressing the... T keys.

of intensity at any time

minute programs. Each program is

ENTER

key.

1

through

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).

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:

the lower end of your THRR. The cool-down period allows the body to
begin removing accumulated end-products of exercise, such as lactic

Reduced incline levels gradually reduce heart rate to

.

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.

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

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:

(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.

Terrain

(hills
and
valleys)

6 Min. Program

9 Min. Program 1.0

12 Min.

Program

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

--

HILL PROFILE

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

INTERVAL
TRAINING

...

FIRST HR

CHECK POINT (1)

1.5

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

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

--

...

SECOND HR

CHECK POINT (2)

Random

o Use the.A.

o Use the.A.

o In the

o Use the.A.

NOTE: You may change the level of intensity at any time
during an exercise program by pressing the.A.

or Manual

...

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

the ENTER key for your selection.

...

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.

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)

...

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.

...

keys.

- Random

In the Random
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,

the computer randomly selects hill-and-valley

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.

- 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.

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.

D Once

D

D

D Press the incline" key to slowly incline the treadmill. To stop

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.

Look forward for spatial awareness; this will help maintain balance

and ensure exercise comfort.

Walk or jog in an upright position to avoid excessive leaning and
back fatigue.

press clear twice.

\

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.

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)

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.

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. DONOT 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 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.

UNDERSIDE OF HANDLEBAR

D Enter your age using

T keys to receive a computed target

the'"

heart rate. Your 70% target heart rate based on your age will
appear. Press ENTER to accept, or use

T keys to change

the'"

your target heart rate.

D Use

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

the'"

the ENTER key for your selection.

D Use

T keys to enter a specific time, distance or calories

the'"

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.

D Use

T keys to select a belt speed of from 0.5 to 11.0 m.p.h.

the'"

(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.

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.

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
keys to enter your age and then press ENTER.

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

Message Center.
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
desired speed. of:

Beginner

2.0 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

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.**

"Ebbeling. Cara

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

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

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

Advanced

3.0 or 4.0 m.p.h.

T keys to enter your pulse.

the'"

Ctr..1991 "Unpublished".

.

T keys to enter a

the'"

the'"

Expert

4.5 m.p.h.

T

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.

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

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.

CLEAR

and re-entering information requested on

Table 2: Fit Test Scoring

Relative Fitness Classification ForMen

MEN AGE

RATING

Elite
Excellent
Good

Above Average 44-49

Averaae 40-43

Below Averaae

Poor

VeryPoor

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

61+ 57+ 55+
55-60 52-56

50-54

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

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

36-40 34-38 32-35 29-32
34-39 31-35 29-33 26-31 23-28
29-33 25-30 22-28 20-25
<29 <25

<22

Relative Fitness Classification ForWomen

WOMEN AGE

RATING

Elite
Excellent

Good

Above Averaae

~ge

Below Average 28-32 24-29 22-27
Poor 22-27

Very Poor

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

54+

51+

48+ 46+ 44+
48-53 45-50 43-47 41-45 39-43
43-47 40-44 37-42 35-40 33-38
37-42 34-39 32-36 30-34 28-32
33-36 30-33 28-31 25-29 23-27

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

<22

<19

<17

53+
47-52

50+
44-49

18-22

<20

20-24 18-22

<14 <12

<18

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).

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

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 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
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 COMMENTS

Operation:

Hill Profile, Random, Manual,
Quick Start, or Heart Rate Program

0

PRESS START TO BEGIN

o ENTER WEIGHT

(USING

o SELECT PROGRAM

(USING

o MINUTES

(USING

ARROW KEYS)

ARROW KEYS)

ARROW KEYS)

o SELECT LEVEL

(USING

ARROW KEYS)

Instructs you to begin

an exercise program.

You must enter your

accurate

Prompts you to

exercise

Random, Manual, Quick Start,
Fit

The Hill Profile program
instructs you to
duration of a workout:
1 through 6, 9, 12, 15, 18,
24, 36, 48, or 60 minutes.

Instructs you to select

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

Test

or Heart

weight.

select an

program: Hill,

Rate.

select

the

an in-

ing).

0 MAX IS 10 MILES

0 MINUTES

(USING

0 MAX IS 90 MINUTES

0 CALORIES

(USING

0 MAX IS 2000 CAL

0 TO BEGIN USE SPEED KEY

. 0 :00 PAUSED You have pressed the PAUSE

Fit Test Operations

ARROW KEYS)

ARROW KEYS)

0 AGE

(USING

ARROW KEYS)

0 SEX

(USING

ARROW KEYS)

You have input an unavailable
distance.

Prompts you to select desired
minutes to work out

You have

time.

Prompts you to select desired

calories

You have

amount.

Speed is increased from 0.5 by
pressing"" key.

button (5-minute time limit.)

input an unavailable

to burn up to

input an unavailable

In the Fit Test

must

enter your age:

10 through 99 years.

In the Fit Test program, you
must indicate male or female.

(1-90).

2000.

program, you

.,

0 SELECT GOAL Select workout duration of

(USING

ARROW KEYS)

miles, minutes or calories.

0 USE SPEED

KEYS TO

o WARM-UP for 60

seconds

BEGIN

Enter a

belt

speed

of:

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

Start 1-minute warm-up

FitTest

program.

for the

o

BEGIN

FIT TEST NOW

5 MIN.

Start the 5-minute Fit Test.

Belt Speed and Grade Incline

o TAKE YOUR PULSE

FOR 15 SECONDS,

START AT THE BEEP

o FIT TEST SCORE IS:

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;

o OVER SPEED PROBLEM

Take your pulse for 15

seconds and then enter count.

Your relative Fit Test score is
displayed. Compare your

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

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.

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'

BeltSpeed

@

User 1

User 2

User 3

User 4

7.0 m.p.h.

@

4.0 m.p.h.

@

1.5 m.p.h.

@

3.5 m.p.h.

Grade Level

(%)

1

14

14

3

Caloric Expenditure

(Kcal/hr)

913

861

367

378

o RUNNING PROBLEM

o BELT MOVING PROBLEM

o COMM TO MIC PROBLEM

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

will

@

User 5

User 6

.

Based on a 154 lb. user

5.0 m.p.h.

@

6.5 m.p.h.

12

4

948

951

Table 4: Treadmill Hill

Incline
Level

1
2
3
4
5
6
7
8

9
10
11

12

NUMBERS IN TABLE REPRESENT INCLINE GRADES IN PERCENTAGES.

1

0
0
0

1.0

2.0

3.0

4.0

5.0

6.0

7.0

8.0

9.0

Profile. Incline % Grades

Hill Number

2 3

2.0

1.0

2.0 3.0

1.0

3.0 4.0

2.0

3.0 4.0

2.0

3.0 4.0

5.0 6.0

4.0

6.0 7.0

5.0

6.0 7.0

8.0 9.0

7.0

8.0 9.0

10.0 11.0

9.0

11.0 12.0

10.0

4 5

2.5 3.0

5.0

8.0

10.0

3.5

4.0

5.0

5.0

10.0

11.0

12.0

13.0

5.0 6.0

6.0 7.0

6.0 7.0

6.0 7.0

8.0

7.0

9.0

8.0

10.0 11.0

9.0

11.0

12.0 13.0

13.0

14.0 15.0

Preventative Maintenance Tips

The Lifestride aerobic trainer is backed by the engineering excellence

7

6

4.0

8.0

9.0

10.0

12.0

14.0

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.

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.

.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.

Tool Required: 1/4" Hex key wrenchl

I

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.

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

Step 1

Locate

the two belt tensioning bolts situated

frame

cap.

Step

2

Enter the Manual

Program

and set the

Step 3

Before proceeding, it is helpful
point as shown below. Each

ROLLER must be met
other

side of the

point.

STRIDING BELT PIVOT POINT

with an equal and opposite

ROLLER to maintain an ideal belt tension

to visualize

adjustment made to one side

on

each

side

belt

speed to run at 4.0 mph.

the

REAR ROLLER

adjustment to the

of the rear

of the

at the pivot

pivot

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.

.1

'/

+

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:

1/4 TURN A T ONE TIME OR A MAXIMUM OF 1 FULL TURN.

Step 4

Repeat adjustments

to continue running for
stabilized.

B. Tensioning an Existing Striding Belt

Step

1

t

),

I

Enter the Manual

Step

2

With the belt

to stall the striding belt. If striding belt slips, continue

DO NOT TURN TENSIONING BOL T MORE THAN

until striding belt

several

Program and run unit for five minutes

speed at 2.0 m.p.h., tightly

appears centered.

minutes to observe if tracking remains

grasp

the

Allow machine

at 5.0 m.p.h.

handrails and attempt

to Step 3.

., EQUAL

-~-j

-,

Stop the

clockwise to tension,

until belt no longer slips.

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

not to

exceed one full turn.

See Section

Repeat Steps

A for belt centering procedures.

1 and 2

Step 3

-

.~

How to Obtain Product Service

If you have a problem. . .

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.

Step 3:

o Contact Life Fitness Customer Service & Support.

Life Fitness Customer Support

10601 W.

Franklin Park, IL

[phone]
[phone]

Fax: [phone]

Belmont

Avenue

60131 U.S.A.

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

Lifestride 5500 Specifications

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

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)

Physical:

Length.

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

Height.

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

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

Shipping dimensions:

Length.

Width.

Height.

Weight.

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

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

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

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

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

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

PVC

multi-ply

In EurQpe:

~ife Fitness Europe GmbH

'Siemenstrasse

85716 Unterschleissheim

Munich,

T elefon:

Telex: 5215918 LSG

Fax: [phone]

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.

3

Germany

49/89/3106078

APPENDIX

Proper Stretching Techniques

Stretching

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 in fitness
are unnecessarily difficultto achieve and maintain.

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.

is perhaps the most neglected element of physical

Limber joints, muscles, and

Flexibility

as a Fitness

Safety
Factor

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

,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

Shoulders

Hamstring

Tips for Good Stretching Results

Stretching is a special

patience for

shown inthe

sessions.

1. DRESS COMFORTABLY:

without

cotton or softly
without

2. STRETCH

controlled motions and hold in a static position

as far as comfortable. Fast, bouncy, ballistic motions

the

Concentrate

3. PRACTICE

diaphragm,
shoulders,

encourages relaxation,

pressure.

4. LEARN THE "STRETCHING ZONE": Stretch

of feeling resistance, but
effort

forces of gravity and body weight will

effective stretching

5. START EASY: Start each session

This will help you relax,
parts of your routine.

best results.

preceding illustrations

You will

restrictive belts, elastic, large buttons

woven

shoes

or slippers

SLOWLY: Move in and out of your

muscles to contract and defeat the purpose of stretching.

on the body part you are

ABDOMINAL

so that

rises

to increase a stretch. Some

discipline that requires concentration and

Follow

these

tips and practice

at least3times a week

progress safely

wool is preferable to synthetic cloth. You can go

when stretching.

and surely.

Wear

loose-fitting, soft fabric

when

working.

or

buckles. Breathable

stretches with slow,

you have stretched

can

actually

BREATHING: Breathe

your stomach, rather than your rib

and falls with

lessens

never

zone.

concentrate,

each

breath. Abdominal breathing

muscular tension, and helps lower blood

gradually to the point

to the point of pain.

discomfort

determine

with

the stretches

and warm up for the more difficult

Never

use muscular

is

natural, but the gentle

the limits of a safe,

you find

the stretches

for 15-minute

clothes

signal

from your

cage

and

easiest.

Do's and Don'ts for Minimizing Soreness and
Muscular Stress

The following do's and don'ts will help reduce
and will increase the effectiveness of a workout.

o DO OBTAIN

STARTING AN AEROBIC EXERCISE PROGRAM
PHYSICAL EXAM.

o Do set realistic goals and objectives.

o Do

exercise

o Do warm up and

o Do

stretching exercises before beginning a Lifestride

PROPER

within your THRR.

cool

MEDICAL CLEARANCE PRIOR TO

down properly.

o Do stretching exercises after completing the cool-down.

o Don't increase

(only

Hill Profile and Random

o Don't increase intensity

duration or intensity

programs).

and duration

o Don't overextend effort in hot and/or

the chance

BY

program.

by more than one level per week.

at the same time.

humid

weather.

of soreness,

HAVING

A

6. AN EMPTY STOMACH MAKES STRETCHING EASIER: Stretching

routines

This

7. PRE- AND POST-WORKOUT STRETCHES: Always stretch in
preparation

stretch

stiffness from lactic acid build-up.

stretches

workout, but you should to perform those which most directly affect the
muscles used during a workout.

are easier and more pleasantifdone

refers to liquid and solid foods.

for

exercise. Since muscles tighten

after

exercising in order to promote circulation

You don't have

pictured

on the preceding pages before and after your

on an empty

up after exertion,

to perform

stomach.

and to minimize

all of the

also

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 describes an aerobic training method that is available on

the Lifestride aerobic trainer

-

interval striding.

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.

'"

Figure 6: Interval Striding Versus Jogging. Caloric Expenditure

Interval

Interval striding combines the best features

Striding

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

so

40

30

20

10

~~o

Minutes to Burn 300 Calories (K cal)

By An AverajJe-Sized (68 kilogram) Individual
Interval Striding Versus Jogging

40min

26 min

20.5 min

..

:5

oS

o w

2i!

g.~

..c..

...>

.¥~

",=",

...

....c

......

.C..¥

..-

.s..~.

~..

'"

~"C!

~;

.. ..

.:5

..5 ..s

0

a.. a..

'" ""

..

..c ..c

a.. a..

.... ....

...

.. ..

'"

....

...

Vi

"ii "ii

J!! J!!

..s ..s

54 min

:5

~'#

..

00

..;

:s

'"

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

500

400

300

200

100

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

o

502

439

224

167

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.)

FIT TEST SCORE

less

than

20

20 -29
30 -39
40 -49

more

than

50

PROGRAM

A
B
C
0
E

5

Interval

For

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!

Striding: The Exercise for the 90s

many

people, interval striding is the ideal form of exercise. It's

10

15 20

25

30

About The Interval Striding Programs

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

Speed:

Level:

Duration:

Calories:

Heart Rate:

Frequency:

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.

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.)

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.

-- --

Lifestride Interval Striding Programs
(Using the Hill Profile)

The

following

Interval Striding programs (Hill Profile mode). Use these as a reference

when creating your personal exercise program.

Speed

Duration (mins)

Calories (12 mins):

Heart Rate %

Frequency

WEEK

Speed

Level

Duration (mins)

Calories (12

mins):
3 mah
4 mQh

Heart Rate %

Frequency

programs (A - E) are examples of progressive Lifestride

WEEK

(mah)

Level

2 mph
3 mph

(mah)

1

2-3

1

12-24

42
56 57

60-70

4-5

1

2-3

3-4

3-4 3-4

2 3

12-24 12-24

57

59 63 69

71 74

60-70

60-70 65-75

4-5 4-5

2-3

2-3

2

12-24

43

60-70

4-5 4-5

7-9 10 -12

4-6

3-4 3-4

4

12-24

12-24 12-24

79

87 95

70-80 70-80

4-5 4-5

4-6

7-9 10-12

2-3 2-3

3 4

12-24

12-24 12-24

44 47
59

63 69

60-70 70-80

4-5

5 6

75

4-5

2-3

5

51

70-80

4-5

Maintenance

3-4

6

12-24

75
95

70-80

3-5

Program D

WEEK

Saeed (mah)

Level

Duration (mins)

- -

1

2-3

4-6

7-9

10 -12

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

8 9

10 11 12 12

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 %

Frequency

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

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

Maintenance

Program E

WEEK

...§Qeed (m ph)

Level 6. 7

Duration (mins)

Calories (12

mins):

4.5 mah 136 141 145 150 154

6.0 mah 203 215 227 239 252 252-276

Heart Rate %

Frequencv

1

2-3

4-6 7-9

10-12

4.5-6 4.5-6 4.5-6 4.5-6 4.5-6 4-4.5
8 9 10 10-12

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

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

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

Maintenance

154-163

3-4

WEEK

Saeed (mph)

Level

Duration (mins)

Calories (12

mins):
2 moh
3 mah

Heart Rate %

Frequency

1 2 -3

3-4

3-4 3-4

6 7

12-24 12-24

75

81 87

95 103 111

60-70

60-70 65-75

3-5

3-5 3-5 3-5

4-6

8

12-24

7-9 10-12

3-4 3-4

9 10

12-24 12-24

93

99

120 128

70-80 70-80

3-5

Maintenance

3-4

10

12-24

99

128

70-80

3-5

[

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.

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.

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

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
Upper limit: (220 less 35

Cardiorespiratory

Lower Limit (220 less

Upper Limit (220 less

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

you will achieve optimal training benefits with minimal stress to your

cardiorespiratory

aerobic capacity

of what is referred to by

Table 5 on page 55 can be used

range for fat loss and cardiorespiratory improvement.

Heart

Rate Range (THRR) Calculation

=
=

Training

35 =

35 =

185) X .60

185) X .75

Range:

185) x .75 =

185) x .85 =

111 beats/min.

=

139 beats/min.

=

139

beats/minute

157

beats/minute

your heart rate stays within your range during workouts,

system. As

your

fitness

program progresses, your

will build and your body will begin to show the benefits

fitness experts

as the training

effect.

to determine your training heart rate

.

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

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.

THRR

during exercise. To do this,

100%

85%

W

I-

:) 75%
Z

~

in

60%

~

W
In

Figure

8: Training Zone Chart

TRAINING ZONE CHART

200

195

185

180

175

155

100%

85%

75%

60%

40 45

20 30

25

Training above

heart rate is not recommended.

D

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.

D

For most people, training benefits are difficult to achieve
if performed below 60% of their theoretical maximum heart rate.

.

35

AGE

85% of your theoretical maximum

506055

65

How to Stay Motivated

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.

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.

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 will help.

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)

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

GOALS:

Goals

determine the
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 glycogen

for longer periods of time promotes fat loss, because longer periods
exercise burn more calories from stored fat.

AN AEROBIC

direction

and type

WORKOUT

of

exercise plan that

as

fuel. Low intensity aerobic exercise

is

suitable

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.

of

'American College of Sports

Philadelphia.

1986), p.

Medicine. Guidelines

32.

for

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

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

rate within its most 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...

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
Lifestride aerobic trainer,

with the standard

If your objective
duration.
workout longer.

heart rate range
rate is the preferred range for fat loss training.

adjust

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

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

those just

beginning to use the

even if in excellent condition, start

Hill Profile

is FAT LOSS,

You will find that a lower level

You can increase the intensity

of 60% to 75% of the theoretical maximum

program.

it is better to stride for a longer

of intensity allows you to

as you progress. A

heart

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

Age

20 200
21 199 119
22 198 118
23 197 118
24 196 117
25
26 194 116
27
28 192 115
29 191
30
31
32 188
33 187
34 186
35
36
37
38 182 109
39
40 180
41 179
42 178
43
44
45 175
46
47 173 103
48
49
50
51 169
52
53 167 100
54 166 99
55
56
57
58
59
60
61 159 95
62
63 157 94
64 156
65
66
67
68
69
70

Max

HR>

195
193 115 145

190 114
189 113

185 111
184
183

181

177 106
176 105

174 104 130
172 103

171 102
170

168

165 99
164 98
163
162 97 121
161 96
160 95

158

155
154
153 91
152 91
151 90
150

60% 75%

120 150 170

85%

HR HR

149 169 159
148 168
148 167

117 146

114 143

112 141 159
112 140 158
111 139 158

110 138 156
109 137

108 136
108 135
107 134
106 133

105 131 148

102 127 144
101
100 126

97 122 138

94 118
93 117 132

93 116 131 124
92 115 130

90

147 166
145 164 155
144 163
142 161

142

139 157 148

136 154 146

133 150
132 149 141

130 147
129 146
128 145 137

127 143 135
125 141 134

124 141
124 140 132
123 139 131

121 136
120 136
119 135 127

118 133

115 130 122
114 129
113 128
112

HR

165 156
164
162 153
160 151

155 146
153 145

153 144
152 143
151 142

147 139

142 134

137 130

134 126

127 120

Optimal

Training

HR»

160
158

158
157

154
154

152
150

150
149

147

142
140
138

138
136

133

130
129

128

126
125

123
122

121

o

kgs.

34 75 48.5 107

34.5 76
35

35.5 78
36 79 50.5 111

36.5
37 81 51.5 113

~37.5

~38

38.5
39 86 53.5 118 68 150 82.5

39.5 54 119

40

40.5

41

41.5 91 56 123 70.5 155
42 92 56.5 124 71

42.5
43

43.5
44 97 58.5 129 73 161

44.5 98 59 130 73.5 162
45 99 59.5 131 74 163 88.5 195 103

45.5 100 60 132
46

46.5
47 103 61.5 135 76 167 90.5

47.5 105 62 136
48 106 62.5 138 77

Ibs.

77

80

83 52 114 66.5 146 81 178
84
85 53

87
88
89 55 121 69.5 153 84
90

94 57 125
95
96

101
102 61

kgs.

49

49.5 109 64 141
50

51 112 65.5 144

52.5 116 67 147 81.5

54.5 120

55.5

57.5
58 128 72.5

60.5

Ibs.

108

110 64.5

117 67.5

122

127 72 158 86.5 190

133 75 165 89.5 197 104
134 75.5

kgs.

63 139

63.5 140 78 172

65

66

68.5 151 83 183
69

70

71.5

74.5

76.5

Ibs.

142 79 174
143

145

149 82 180 96.5

152 83.5

154

156 85.5 188 100
157 86

160

164

166 90 198 104.5

168 91
169

kgs.

77.5

78.5 173

79.5 175 94
80 176 94.5

80.5 177

84.5

85 187 99.5

87

87.5
88 194 102.5 226 117

89 196 103.5

91.5

Ibs.
171

179

182 97

184
185 98.5 217
186 113.5

189

191 101.5
193

199 105 231 119.5 263
200
201 106

kgs.

92 202 106.5 234

92.5 204 107
93 205 107.5 237

93.5 206 108 238

95 209 109.5 241

95.5 210
96 211

97.5 215 112 246
98 216

99 218 250

100.5
101 222 115.5 254

102 224

105.5

Ibs.

207 108.5 239 0-
208 109 240

212 111 244
213

219 114 251
220 114.5 252
221 115

223 116 255

227 117.5 259
228
229 118.5 261
230 119 262

232 120 264
233

kgs.

110 242

110.5

111.5

112.5
113 249

116.5

118 260

Ibs.

235

243

245

248

253

256
257

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