Life Fitness Lifestride Aerobic Trainer 5500 Users Manual

Lifestride 5500 to the manual 3ac5e458-d3a1-45fb-b8af-a971185a84f0

2015-01-21

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10601 West Be1n:o~tAvenue
Franklin Park, illinoIS 60131
M051-00K36-A006

Introduction
Congratulations...
and welcome to the world of Life Fitness and the
Lifestride@
5500 aerobic trainer. The Life Fitness reputation for quality
exercise

products

fitness

industry.

conditioning

of the following

all home

Increase

the space between

Connect the equipment to an outlet on a different
to which the receiver is connected.

Consult an exercise
technician for help.

equipment

You are cautioned that any changes
could void your product warranty.

the equipment

and health

club

favorites.

aerobic
minute

busy

executives,

home

every

top government
the Lifestride

or at the office,

lose weight

trainer?
count.

and improve

Aerobic

experience.

improves

energy

probability

of heart

workouts

can

athletes
and

train

also

a motivating
and

endurance,

disease,
diffuse

muscular

sports

exercise

and

Whether

body

of everyday
heart

and it's fun!
trainer

aerobic
fat,

to prolong

way

with a Lifestride
Regular

and
stars,

celebrities

choice.

condition;

their

time

movie

is an excellent

training

tends

to increase

exercise
lowers

life.*
stress.

strength,

the

Consistent
Competitive
lung

capacity

endurance.

Read this manual now.

Before

that you

manual.

read

have

who value
athletes,

reduces

and
the effects

aerobically

aerobic

cardiorespiratory

is more

just

aerobic

trainer

Why use a Lifestride trainer?
than

Lifecycle@

People

the Lifestride

your

the

Olympic

their

in the

aerobic

and the Lifestep@

administrators,
trainer

using

is unmatched

is the fourth

joining

conditioner

to make

reliable

this entire
further

please

call

questions
Life

or toll-free

the Lifestride

regarding

Fitness

within

using

call 49/89/310/6078

the operation

Customer

the U.S.
or your

trainer,

SeNice

of the
& Support

and Canada
nearest

it is essential

at (800)

fitness

Lifestride
at

(708)

351-3737.

equipment

dealer.

and the receiver.
circuit than that

dealer or an experienced

or modifications

Fitness,

body

need

Europe,

Life

who

all make

and

treadmill

total

Who uses the Lifestride

451-0036
antenna.

from

trainer,

o Reorient or relocate the receiving

product

the Liferower@

If you

measures:

are motivating

The Lifestride

trainer,

others

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

that

radio/TV

to this equipment

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,
Alumni.

R.S. Jr.,

Hyde,

RT.,

N Engl J Moo 1986:314(March

Wing,

A.L., et al: Physical

6):605-613.

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 (withinthe U.S. and Canada)
(708) 451-0036
Fax: (708) 288-3703

Customer Service, Assistance on Installation,
Operation,

Warranty,

Parts and Repairs:

Life Fitness
Customer Service & Support
10601 West Belmont Avenue
Franklin Park, Illinois60131 U.S.A.
(800) 351-3737 Toll-free (withinthe U.S, and Canada)
(708) 451-0036
Fax: (708) 288-3702

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 fullbenefits of aerobic

Europe:

exercise.

Life Fitness Europe GmbH
Siemenstrasse
3
85716 Unterschleissheim
Munich, Germany
Telefon: 49/89/3106078
Fax: 49/89/3107369
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
through every step of your program.

@
1994

Certificate
Fitness,

Life Fitness.
No.

All rigl1ls

1,400,502

is forbidden.

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is registered
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U.S. Patent
tile express

and Trademark

Office,

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consent

Life

console

guides you

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.

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:
Figure 6:
Figure 7:
Figure 8:

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 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
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

Stretching Exercises. . . . . . . . . . . . . . . . . . . . . . . . . . . 36
Interval Striding Versus Jogging-Caloric Expenditure. . . 41
Interval Striding Versus Jogging-Time Requirement. . . . 42
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

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

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

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.

15. Never mount or dismountthe treadmillwhilethe runningbelt is
moving. Use the handlebar whenever additional stability is

First:

Always clip the "SAFETY KEY CORD" to your waistband
immediately

the plug from the electrical outlet by pulling on the cord.

shut

off the treadmill

in case of an emergency

dismount.

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.

The Lifestride trainer should be left on, except when initiating any
maintenance or service activities, then unplug the unit.

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.

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

Always followthe console instructions for proper operation.

Never operate a Lifestride unit if it has a damaged power cord or
electrical plug, or if it has been dropped, damaged, or immersed in
water, even partially. Contact Life Fitness Customer Service &
Support for examination and repairs.

19. If you have any questions, contact Life Fitness Customer Service
& Support at (708) 451-0036 or toll-free at (800) 351-3737 (within
the U.S. and Canada) In Europe, call: 49/89/3106078 or your

17. Never walk or jog backwards on the belt.

nearest fitness equipment dealer.

SAVE THESE INSTRUCTIONS

5.
6.

Keep the power cord away from heated surfaces.
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.

Never drop or insert any object into any opening in a Lifestride unit.

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.

FOR FUTURE REFERENCE.

How to Level the Lifestride Trainer

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.

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 1: How to Level the Lifestride Trainer

Figure 2: Proper Grounding

The

Lifestride

5500 must be leveled where it will be operated.

Grounding Instructions

IT IS EXTREMELY
IMPORTANT THAT THE TREADMILL BE
CORRECTLY
LEVELED
FOR PROPER
OPERATION.
AN
UNSTABLE UNIT MAY CAUSE STRIDING BELT MISALIGNMENT.

~~~~
~(jPx/l~

BELT
DRIFTS
TORIGHT

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 TEMPORARY
RAISE
THIS
SIDE

-OR-

LOWER
THIS
SIDE

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

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.

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
electrician.

by a qualified

Table 1: Electrical Requirements
BELT
DRIFTS
TOLEFT

LOCATION

VOLTAGE

AMP

120

240

220

Brazil, Columbia

115/220

Australia

240

Japan

100

50 or 60

New Zealand

230

u.s., Canada, Equador,
Costa Rica, Guatemala,
Italy,
Mexico & Venezuela
United Kingdom

LOWER
THIS
SIDE

-ORFIGURE B

RAISE
THIS
SIDE

-0

France, Germany, Korea &

Spain
Chili,

Argentina

How to Use the Display Console

HEART RATE: When used in conjunction with the optional Heart
Rate program, your current heart rate will be displayed.

o CALORIESI HOUR:
The computerized display console allows you to watch your progress
as you walk, jog or run.

exercise time as your endurance improves.

Figure 3: Display Console
A

-~~':~'

8CALOAIESOURffEO

.SPEED

.CALORIES/HOuR

.PACE

G
F

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

~r::;;;---,

.PULL
THE STOP KEY
TO IMMEDIATELY
END YOUFI WORKOUT

A. INSTRUCTIONS

(MESSAGE CENTER): Provides simple

step-by-step instructions.
TOP ROW

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.

ENTER

START HOLD: This key is used to begin an exercise

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

o TIME: Provides an elapsed time of your workout and as a stopwatch 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.

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

program, to restart a program after pausing or to enter the data
displayed in the message center.

within the six Lifestride

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 hillsand 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.

~
,

PROGRAM OPTIONS: These diagrams depict the various profiles
as well as hills and valleys encountered
programs.

The display console is simple to program and easy to use.

eMllES

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.

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
.

Displays calories burned per hour.

CLEAR-PAUSE key may also be used to clear any entry. Pressing
this key two successive times during the data entry stage will reset
the programs.

SPEED" 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
ENTER
o

After

using

the...

keys,

then

press

the

key.
selecting

a workout

duration,

you will be requested

to select

an incline level. Select an incline level from 1 to J 2 using the...
Selecting
a Lifestride workout program
is easy. Six computerized
aerobic workout programs are available on your Lifestride trainer:

Hill Profile

Random

Manual

Quick

Start

Heart

Rate

Fit Test

keys then
speed

press

from

ENTER.

You will then

0.5 to 11.0

m.p.h.

using

be requested
the...

(CAUTION:
The belt will begin traveling
you are selecting your speed.)

at 0.5 m.p.h. while

ENTER

NOTE: You may change the level of intensity

o To begin, press the START key.
o The message center willask your weight; enter your current weight
using the... T keys, then press the ENTER key.
o The message center willask you to select a program using the ...
T keys. Pressing the... T keys will prompt through the six
exercise programs: Hill PROFilE, RANDOM, MANUAL, QUICK
START, HEART RATE, or FITTEST. Press the ENTERkey to
select a program:

HILL PROFILE
progressively increasing incline levels mixed with
periods of less elevation.
RANDOM - different incline levels which vary randomly with each
exercise session.
MANUAL

-constant

incline and belt speed without variation.

HEART RATE
automatically maintains your target heart rate by
altering the incline at a given speed.

-meausures

your aerobic fitness level in comparison to others
of the same sex and age.
FIT TEST

HillProfile
o

Upon selecting a Hill Profile workout, you will be requested

to enter

your desired workout time. Enter either 1 through 6, 9, 12, 15, 18,

program

by pressing

the...

key.

at any time
T keys.

The Lifestride trainer's patented Hill Profile program offers the ideal
configuration for interval training: periods of high-effort aerobic activity
separated by regular intervals of low-intensity exercise. The Hill Profile
program is available invarious time durations. You can select 1 through
6, 9, 12, 15, 18, 24, 36, 48, or 60 minute programs. Each program is
composed of four stages: (1) Warm-up, (2) Plateau, (3) Interval Training,
and (4) Cool Down.
The Lifestride treadmill is unique in the fitness industry. Its patented,

computerized

interval training program has been scientifically

demonstrated
to yield more statistically significant cardiorespiratory
improvement than steady-pace training. The Hill Profile program offers
interval training with progressive overload. Not only does it offer the
challenge of alternating periods of high and low intensity, but the levels
of intensity become progressively more difficult during the course of the
program.
Warm-up Period: Gradually brings your heart rate into the lower portion
of your Target Heart Rate Range and increases respiration. Blood flow
to working muscles also increases (see page 47 to calculate your

THRR).

QUICK START- 60-minute MANUAL program during which you can
increase the speed and incline.

an exercise

T
a belt

keys.

o After you've selected a belt speed, press the

during

to select

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

acid, which tend to build up in muscles
to muscle soreness.

during a workout

and contribute

FOR FAT LOSS TRAINING:
(1) FIRST

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

(2) SECOND
-

RATE CHECK

HEART

RATE CHECK

maximum

(1) FIRST

4: Hill Profile

HEART

(2) SECOND

HEART

check

your

point,

HILL PROFILE

Terrain
(hills
and
valleys)

2.5

3;0

3.5

4.0

4.0
6.0

5.0
7.5

6.0
9.0

7.0
10.5

8.0

10.0

12.0

14.0

10.0
12.0

12.5
15.0

15.0
18.0

14.0
16.0

17.5
20.0

18.0

22.5

18 Min. Program
24 Min. Program

2.5
3.0

36 Min. Program
48 Min. Program

3.5
4.0

60 Min. Program

4.5

5.0

8.0

9.0

12.0

13.5

16.0

17.5
21.0

21.0
24.0
27.0

...

5.5

6.0

10.0

11.0

12.0

15.0

16.5

18.0

20.0

22.0

24.0

20.0
24.0

22.5
27.0

25.0
30.0

27.5
33.0

30.0
36.0

24.5
28.0

28.0

31.5

32.0

36.0

31.5

36.0

40.5

INTERVAL
TRAINING

FIRST HR
CHECK POINT (1)

At the first heart rate check

POINT:

At the second

be between

80%

...

-35.0

38.5

42.0

40.0

44.0

48.0

45.0

49.5

54.0

SECOND HR
CHECK POINT (2)

...

the.A.

goal

as desired.

of the

for

keys to select

goal

1 to 2000
RANDOM

keys

a goal:

to enter

A valid
is from

Time,

Miles,

or Calories.

Press

selection.

time

a specific
goal

time,

is from

0.1 to 10.0 miles,

distance

or calories

1 to 90 minutes,

and a valid

calories

a valid
goal

calories.
program

only,

enter

incline

level

program

from

1 to 12

does not

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:
during

heart rate

and 85%

heart rate for your age category

then press the ENTER key. (The MANUAL
require an incline leveL)

Elapsed Time
(minutes)

2.0

should

key for your

Use

o In the

15 Min. Program

...

Use the.A.

from

1.5

for fat loss training.

or Manual

distance

2.0

heart rate

training.

the ENTER
o

1.0

POINT:

RATE CHECK

pulse

maximum

Random

9 Min. Program

At the second

TRAINING:

RATE CHECK

cardiorespiratory

12 Min. Program

POINT:

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.

theoretical

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

At the first heart rate check

for your age category

FOR CARDIORESPIRATORY

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.

6 Min. Program

POINT:

check point, your pulse should be between 70% and 75% of the
theoretical

THRR.

Figure

HEART

point, your pulse should be between 60% and 70% of the theoretical
maximum heart rate for your age category for fat loss training.

You may change the level of intensity
an exercise program
by pressing
the.A.

at any time
... keys.

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 difficultthan the Hill
Profile program. As a result, it is recommended that the Random

program be set one or two levels lower

than

normally

selected

D Once you are comfortable,

during

the Hill Profile program.

arm swing

Heart Rate Check Points: Check your heart rate after the first

walk

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.

within your THRR.

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 will be simulating your own
hills and valleys.

Changing the Level of Intensity (Difficulty)
Random,

the"
T keys.
a higher number
your

and

TH RR, you should

workout

Manual

reduce

programs,
your

level

if your
of intensity

heart

rate

by pressing

If your heart rate is below your THRR,
you should enter
to increase
the level of intensity.
You should not change
intensity

if your

heart

rate is within

your

THRR.

Quick Start
D

Begin

the

Quick

Start

Use the speed"

Program

The

running

belt will begin

your

desired

speed.

D Begin
treadmill.

walking
Hold

for one

key to increase

at a pace

traveling

of 1.5 m.p.h.

the handrails

minute

your speed
slowly

at a speed

from
while

of 1.5 m.p.h.

0.5 to 1.5 m.p.h.
you are selecting

to get the feel of the Lifestride

if necessary.

for spatial
exercise

rhythm.

Next,

release

the other

hand

and

the handrails.
awareness;

this will help maintain

balance

comfort.

or jog in an upright

position

to avoid

excessive

leaning

and

Press
press

the incline"
clear

key to slowly

incline

the treadmill.

To stop

twice.

Ifyour concentration is broken, immediately pull on the safety
key cord to stop the machine and then grab the handrails.

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

You can also design your own interval

your

holding

fatigue.

This 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

above

without

and ensure

back

In the Hill Profile,

with your body

D Look forward

D Walk

exercising

press the speed"
key to increase belt
one hand from the handrail and let that

speed to 2 m.p.h. Release

every five to ten minutes thereafter.
are exercising within your THRR.

This ensures

that you

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.

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.

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 NOTremove 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.
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

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.
Ifit becomes necessary to moisten the chest strap transmitter, just grasp
the center of the transmitter and pull it away from the chest to expose
the two electrodes and moisten them in this position.

OF HANDLEBAR

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.

FitTest
The

Lifestride

versatile

the Fit Test

Use the'"
T keys to select a goal: Time, Miles or Calories.
the ENTER key for your selection.

Press

to monitor

T keys.

simply by pressing

of the

warm-up,

a heart

shape

(")

will

appear

in your

Your

FIT TEST

keys

to enter

your

age and then

After

entering

your

age,

Age"

press

of this

score."

every

the ENTER

in the Message

a flashing

feature

fitness

endurance

and pressing

appears

Use

four to six

key, a flashing

Center.

Use

the'"

ENTER.

"Enter

Your

Sex"

appears

in the

Center.

Press'"
for male or T for female.
This
for accurate
computation
of your Fit Test score.

After

entering

your

speed:

your

sex, the Message

2, 3, 4 or 4.5 m.p.h.

speed.

Center
Use

will ask you to select
T

the'"

keys

to enter

of:

Beginner
2.0 m.p.h.
D

Begin
four

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.

Advanced

Expert
4.5 m.p.h.

3.0 or 4.0 m.p.h.

your five-minute
minutes

maintained

the incline

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.
end

exclusive
"relative

at any time

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

At the

improvement

selecting

necessary

The Heart Rate program is designed to maintain your target heart rate
by varying the Lifestride trainer's incline. The program, through the use

heart rate at any time during the program
... T keys.

is another
of it as your

"Enter

desired

You may change the level of intensity
an exercise program
by pressing
the'"

Think

After

Message

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:
during

program

product.

weeks.

T keys to enter a specific time, distance or calories
Use 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.

FIT TEST

aerobic

FitTest

at 5%

with a 60-second

incline.

for an accurate

After

you have

completed

your

15-second

pulse

The

belt

warm-up,

speed

and

followed

incline

will

prompt

to take

computation.
the Fit Test,

and use

use the TIME
T

the'"

If you are using the Heart Rate System,

keys

to enter

your

pulse.

your Fit Test score will be

shown followed by your ranking in the Fit Test Scoring Table located on
page23.
A number
and

age

fitness
If your
redo
(higher
taking

and

rating

category

of where
will appear

level

to others

heart

rate is below

the

Fit Test
than

200)

procedure

by using
65%

at a faster
or too
on page

you rank

with

others

in your

in the

Message

Center.

Table

2 on page

23.

of your
belt

low (lower

theoretical

speed.
than

maximum

If your
50),

heart

review

specific

Compare

rate

heart
is too

the proper

sex
your

rate,
high
pulse

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
higher than those achieved on a stationary
cycle. Stationary
offers a specific workout for the quadricep
muscle and this
often reaches maximum fatigue at a lower level of V02 max
person could reach on a stairclimber
or a treadmil.**

percent
cycling
muscle
than a

"Ebbeling. Cara B.; Puleo, Elaine M.; Ward, Ann; Widrick, Jeffrey, and Rippe, James M, "Development
Stage Submaximal Treadmill Walking Tesf'. Univ. Ot Ma. Medical Ctr..1991 "Unpublished".

Ot A Single

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

RelativeFitness ClassificationForMen
MEN
20-29
Elite
61+
Excellent
55-60
Good
50-54
Above Average 44-49
Averaae
40-43
Below Averaae 34-39
Poor
29-33
VeryPoor
<29
RATING

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.

AGE

30-39
57+
52-56
46-51
41-45
36-40
31-35
25-30
<25

40-49
55+
50-54
44-49
39-43
34-38
29-33
22-28
<22

50-59
53+
47-52
42-46
36-41
32-35
26-31
20-25
<20

60-69
50+
44-49
39-43
33-38
29-32
23-28
18-22
<18

D body weights less than 25 pounds or greater than 275 pounds.
D ages below 10 years.
D data input that exceeds human potential.
If you 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).

RelativeFitness ClassificationForWomen
AGE
20-29
30-39
40-49
50-59
Elite
54+
48+
46+
51+
Excellent
48-53
45-50
43-47
41-45
Good
43-47
40-44
37-42
35-40
Above Averaae 37-42
34-39
32-36
30-34
33-36
30-33
28-31
25-29
~ge
WOMEN
RATING

Below Average 28-32
Poor
22-27
Very Poor
<22

24-29

22-27

19-23

17-21
<17

<19

60-69
44+
39-43
33-38
28-32
23-27

20-24
14-19

18-22
12-17

<14

<12

timeof 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).
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.) Ifyou wish to
check your heart rate, continue stepping and use the Time displayed to
count 15 seconds.

The Lifestride Message Center

MILES

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

MAX IS 10 MILES

You have input an unavailable
distance.

MINUTES
(USING ARROW KEYS)

Prompts you to select desired
minutes to work out (1-90).

MAX IS 90 MINUTES

You have input an unavailable
time.

Instructs you to begin
an exercise program.

CALORIES
(USING ARROW KEYS)

Prompts you to select desired
calories to burn up to 2000.

o ENTER WEIGHT
(USING ARROW KEYS)

You must enter your
accurate weight.

MAX IS 2000 CAL

You have input an unavailable

o SELECT PROGRAM
(USING ARROW KEYS)

Prompts you to select an
exercise program: Hill,
Random, Manual, Quick Start,
Fit Test or Heart Rate.

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

amount.

0 TO BEGIN USE SPEED KEY

pressing""

o MINUTES
(USING ARROW KEYS)

o SELECT LEVEL
(USING

ARROW KEYS)

Speed is increased

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

:00 PAUSED

from 0.5 by

key.

You have pressed the PAUSE
button (5-minute time limit.)

Fit Test Operations

Instructs you to select an incline level: 1 through 12 (1 is
easiest, 12 the most challeng-

ing).

0 AGE
(USING ARROW KEYS)

In the Fit Test program,
must enter your age:
10 through 99 years.

0 SEX

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

(USING

ARROW KEYS)

you

.,
0

SELECT GOAL
(USING ARROW KEYS)

Select workout duration of
miles, minutes or calories.

0 USE SPEED
KEYS TO BEGIN

Enter a belt speed of:
2.0, 3.0, 4.0 or 4.5 m.p.h.

o WARM-UP for 60
seconds

Start 1-minute warm-up for the

FitTest program.

BEGIN 5 MIN.
FIT TEST NOW

Start the 5-minute Fit Test.

o TAKE YOUR PULSE
FOR 15 SECONDS,
START AT THE BEEP

Take your pulse for 15
seconds and then enter count.

Your relative Fit Test score is
displayed. Compare your

FIT TEST SCORE IS:

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

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

Belt Speed and Grade Incline
The chart below shows how you can design a workout based on belt
speed and grade level. The lower the grade incline level at a set belt
speed, the lower the caloric burn. The higher the grade incline level at
a set belt speed, the greater the caloric burn. Design your workout by
either a lower grade incline level at a greater speed, or a higher grade
incline level at a lower belt speed.
The Lifestride aerobic trainer allows you to exercise in a manner that's
both comfortable and advantageous.
Those who enjoy a quicker pace
at a lower grade level receive the same caloric expenditure advantages
as those who would rather walk at a slower pace but at a higher grade
incline. For example:

Table 3: Belt Speed'

BeltSpeed
o

OVER SPEED

PROBLEM

Belt speed exceeds

the target

speed. This may happen at
high incline with low belt
speed. simply lower your incline orincrease your belt
speed.
o

START.UP

RUNNING

BELT

PROBLEM

MOVING

PROBLEM

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. Excessive weight on the belt will
cause this message.

(%)

COMM

TO MIC PROBLEM

913

User 2 @ 4.0 m.p.h.

861

User 3 @ 1.5 m.p.h.

367

User 4 @ 3.5 m.p.h.

378

User 5 @ 5.0 m.p.h.

948

User 6 @ 6.5 m.p.h.

951

Belt is moving when not commanded. A loosely plugged in
line cord, power glitch or turning the power on and off while
the ble is moving will cause

Cable problem, call service.

Caloric Expenditure
(Kcal/hr)

User 1 @ 7.0 m.p.h.

this.

Grade Level

Based on a 154lb. user

Table 4: Treadmill Hill Profile.

Incline

% Grades

Preventative Maintenance Tips

Hill Number
The

Incline
Level

Lifestride

exercise

1.0

2.5

2.0

3.0

3.5

4.0

of the most

1.0

2.0

3.0

4.0

5.0

6.0

2.0

3.0

4.0

5.0

6.0

7.0

Here

Lifestride

1.0

2.0

3.0

4.0

5.0

6.0

7.0

8.0

2.0

3.0

4.0

5.0

6.0

3.0

4.0

5.0

6.0

7.0

8.0

9.0

4.0

5.0

6.0

7.0

8.0

9.0

10.0

5.0

6.0

7.0

8.0

9.0

10.0

6.0

7.0

8.0

9.0

10.0

across

18 hours

a day,

some

preventative

are

aerobic

trainer

the country,
7 days

of emergency

stop

11.0

Vacuum

striding

belt regularly

to. keep

11.0

12.0

13.0

9.0

10.0

11.0

12.0

13.0

14.0

9.0

10.0

11.0

12.0

13.0

14.0

15.0

exterior

belt and deck.

parts

Inspect

area

under

tips

and all exterior

Inspect

are one

standing

up to

that

will

keep

your

at its best.

operation

9.0

console

striding

regularly

maintenance

operating

pieces

treadmills

a week.

Check

8.0

GRADES

trainers

use -

excellence

and trouble-free

Life Fitness

8.0

INCLINE

popular

today.

display

7.0

REPRESENT

on the market

by the engineering
rugged

Clean

IN TABLE

is backed

11.0

NUMBERS

trainer

and is one of the most

equipment

marathon

aerobic

of Life Fitness

regularly

surfaces
once

a week.

debris

for wear

unit and vacuum

regularly.

and

from

accumulating.

tear,

especially

the

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.

IN PERCENTAGES.

1/4" - 7/8"

9
..
.,

The

optimum

from

either

dimension,

operating

alignment,
CAUTION:
UNDER
OUTLET.

of the striding
Should

check

the treadmill

belt adjustments
belt centered,

position

side of the frame.
to be sure
(see page
follow
or contact
DO
UNIT
.

8). If leveling

the instructions
Life Fitness
NOT

WHILE

MOVE

belt is within

the striding

belt travel

is level

prior

1/4" to 7/8"
beyond

this

to making

any

the unit fails to keep the striding
on the following

Customer
UNIT

IT IS PLUGGED

pages

for proper

Support.

OR PLACE
INTO

YOUR

HANDS

AN ELECTRICAL

CAUTION: DO NOT OVERTIGHTEN THE TENSIONING
BOL TS WHILE MAKING BEL T ADJUSTMENTS.
OVERTIGHTENINGOF BOLTS MAY OVER STRETCHAND
DAMAGE STRIDING BELT AS WELL AS PLACE AN
UNNECESSARYLOADON THEROLLERBEARINGS.

How to Adjust and Tension the
Striding Belt
I Tool

Required:

1/4" Hex key wrenchl

If the striding
turn

These instructions

Centering

Tensioning

are to be followed

an existing

clockwise

when:

or new striding

belt.

belt has moved

clockwise

and

to start

then

striding

to the right,

turn

the

left

belt tracking

turn

the right

tension
back

tension

bolt

1/4 turn

to center

of roller.

bolt 1/4
counter-

an existing

striding

belt.

IT IS EXTREMEL Y IMPORTANT THAT 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
If the striding
clockwise

Step 1
Locate

to start

the two

belt

tensioning

bolts

situated

on each side of the rear

belt has moved

and then
striding

belt tracking

back

1/4 TURN

bolt 1/4 turn

bolt 1/4 turn counter

to center

clockwise

of roller

DO NOT TURN TENSIONING

CAUTION:

frame cap.

to the left, turn the left tension

turn the right tension

BOL T MORE THAN

A T ONE TIME OR A MAXIMUM

OF 1 FULL

TURN.

Step 4

Step 2

Repeat adjustments until striding belt

Enter the Manual

Program

and set the

belt

speed to run at 4.0 mph.

to continue
stabilized.

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.

t
I

BELT

centered.

to observe

Allow

if tracking

machine

remains

Step 1
Enter the Manual

Program

and

run unit for five minutes

at 5.0 m.p.h.

Step 2
With the belt speed at 2.0 m.p.h., tightly grasp the handrails
and attempt
to stall the striding
belt. If striding
belt slips, continue
to Step 3.

PIVOT POINT

Step 3

-,
.,

Stop the

EQUAL

clockwise

until

-~-j

appears

for several minutes

B. Tensioning an Existing Striding Belt

),
STRIDING

running

treadmill
to tension,

belt no longer

and alternately

turn the belt tensioning

bolts

1/4 turn

not to exceed
one full turn.
Repeat Steps 1 and
slips. See Section A for belt centering
procedures.

Lifestride 5500 Specifications

How to Obtain Product Service
If

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

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:

Locate

and document

the serial

number

of the unit.

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)

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

Physical:

Step 3:

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

Length.

Height.

o Contact Life Fitness Customer

Weight.

Service & Support.

Color.

Life Fitness

Customer

(800) 351-3737 (toll-free
(708) 451-0036

Shipping

Width.

In EurQpe:
GmbH

3
85716 Unterschleissheim
Munich, Germany

'Siemenstrasse

T elefon: 49/89/3106078
Telex: 5215918 LSG
Fax: 089/3107369

Please

have

Customer

information
encountering.

Dark

& light gray

with

black

200 Ibs.
& red accents

dimensions:

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

Height. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18 inches
Weight.

for the

. .. . . . . . .. .. . . .. . . .. . .. .. . . . . . . . . . . . .
. . . . . . . . . . . . . . ..

Length. . . . . . . .. . . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . 75 inches

within the U.S. and Canada)

Fax: (708) 288-3702

Europe

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

Support

10601 W. Belmont Avenue
Franklin Park, IL 60131 U.S.A.

~ife Fitness

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

the serial

number

Support

is necessary

of the product

specialist
for us to help

who
solve

and the symptom

will

be assisting

any problems

ready

you.
you may

This
be

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

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 in fitness
are unnecessarily difficultto achieve and maintain.

Flexibility
as a Fitness
Safety
Factor

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
inflexibletissues 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.

,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

that requires concentration
and
patience for best results. Follow these tips and practice the stretches
shown inthe preceding
illustrations
at least 3 timesa week for 15-minute
sessions. You will progress safely and surely.
1. DRESS
without

discipline

Wear loose-fitting,

COMFORTABLY:

restrictive

belts,

elastic,

large

soft fabric

buttons

buckles.

cotton or softly woven wool is preferable to synthetic
without shoes or slippers when stretching.

clothes

the muscles
Concentrate

Fast,

to contract
on the body

bouncy,

and

ballistic

defeat

motions

the

can

purpose

actually

signal

BREATHING: Breathe from your
so that your stomach, rather than your rib cage and
rises and falls with each breath. Abdominal
breathing

encourages

relaxation,

and helps

lower

o DO OBTAIN
STARTING
PHYSICAL
o

reduce

the chance of soreness,

of a workout.

MEDICAL
EXERCISE

CLEARANCE
PROGRAM

PRIOR

BY HAVING

gradually

to the point

resistance,
but never to the point of pain. Never use muscular
to increase a stretch. Some discomfort
is natural, but the gentle
forces of gravity and body weight will determine the limits of a safe,
effort

stretching

zone.

5. START EASY: Start each session with the stretches you find easiest.
This will help you relax, concentrate, and warm up for the more difficult
parts of your routine.
6. AN EMPTY STOMACH MAKES STRETCHING EASIER: Stretching
routines
are easier and more pleasant if done on an empty stomach.
This refers to liquid and solid foods.
7. PRE- AND POST-WORKOUT
STRETCHES: 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

goals and objectives.

within your THRR.
cool down

properly.

o Do stretching exercises after completing the cool-down.
Don't increase
(only Hill Profile

duration

and

or intensity

Random

by more than one level per week.

programs).

of feeling

effective

o Do stretching exercises before beginning a Lifestride program.

o
Stretch

PROPER
AN AEROBIC
EXAM.

Do set realistic

o Do exercise

will help

blood

pressure.
ZONE":

and don'ts

the effectiveness

o Do warm up and

diaphragm,
shoulders,

4. LEARN THE "STRETCHING

do's

of stretching.

3. PRACTICE ABDOMINAL

tension,

following

and will increase

cloth. You can go

part you are working.

lessens muscular

The

Breathable

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.

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

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.

Don't increase intensity and duration

at the same time.

o Don't overextend effort in hot and/or humid weather.

How to Choose an Aerobic
Training Method

Interval Striding Compared

to Running

Interval

that

most

striding

stressful
through
How hard you work
on your

fitness

workouts,

you

you can

live with.

This
the

section

out during

goals
won't

and

Lifestride

physical

continue.

exercise

condition.

Basically,

sessions

If you

you should

don't

depends
enjoy

design

(whether

your

workouts

an aerobic

aerobic

trainer

training
interval

method

that

is available

Interval

striding

combines

everyone

walking

with

striding

allows

to master.
you to achieve

benefits

of interval

research

studies

superior

stride.

incline

This

climbing

to four times

one foot

in contact

is always

and step

training

to striding,

is great

aerobics

your

body

the ground
weight.

with the ground,
body

With

is enhanced
When

you

with every
interval

striding,

so you land with only one

weight.

'"
6: Interval

Striding

Versus

Jogging.

Caloric

Expenditure

54 min

Hill Profile
for improving
lift your

and toning

is the same

run

stride

you partially

for shaping
This

your

you leave

stress
surface.

less

interval

on the progressive

the legs and buttocks.

or outside)

reduced
striding

for

is much

the important

training.

to steady-paced

By adding

on a treadmill

This

flexible

to running

striding

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

By combining
hills,

joints.

it superior

interval

the best features

progressive

and
trainer's

and land with three

Figure

striding.

of walking and interval training. Like
walking, interval striding is a natural,
comfortable
motion which is easy for
virtually

bones

Lifestride

make

to running,

Striding

Interval

on the
the

features

Compared

to one and a half times

describes

Lifestride

your

has many

individuals.

have
aerobic

that

it is

40min

capacity.

own weight

the major

physiology

shown

muscle

with each
groups

that has made

stair-

26 min

so popular.

20.5 min

..
:5

oS
o

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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.

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.

Figure 7: Interval Striding Versus Jogging -Time Requirement
600
500

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

502

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

439

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

400

224

20 - 29

PROGRAM
A
B

167

30 - 39
40 - 49

C
0

more than 50

FIT TEST SCORE

300

less than 20

200
100
o

5
Interval

Striding: The Exercise for the 90s

Formany people, intervalstriding 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!

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.

Level:

This is the Hill Profile level you should program into
the Lifestride trainer in order to provide the correct
interval striding level. Hill inclines will automatically be
determined.

Duration:

The time you exercise during each interval striding
workout.

Calories:

The number of calories you'll burn for a 12-minute
workout. (If you have elected to work out for 24
minutes simply double this number.)

Heart Rate:

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

Frequency:

How often during a week you should perform the
interval striding program.

-- -Lifestride Interval Striding Programs
(Using the Hill Profile)
The following programs (A - E) are examples of progressive Lifestride
Interval Striding programs (Hill Profile mode). Use these as a reference
when creating your personal exercise program.

Program D
- -

WEEK
Saeed (mah)
Level
Duration

WEEK
Speed

(mah)

Level
Duration (mins)

2-3

4-6

7-9

10-12

2-3
1
12-24

2-3
2
12-24

2-3
3
12-24

2-3
4
12-24

2-3
5
12-24

42
56
60-70
4-5

43
57
60-70
4-5

44
59
60-70
4-5

47
63
70-80
4-5

51
69
70-80
4-5

(mins)

Calories(12
mins):
2 mah
3 mah
Heart Rate %

Frequency

2-3

4-6

7-9

10 -12 Maintenance

4-4.5 4-4.5 4-4.5 4-4.5
10
11
8
9
12-24 12-24 12-24 12-24

4-4.5
12
12-24

111
120
128
136
124
133
142
151
60-70 60-70 65-75 70-80
3-5
3-5
3-5
3-5

144
160
70-80
3-5

Calories (12 mins):

2 mph
3 mph
Heart Rate %

Frequency

Program E
WEEK
...§Qeed (mph)

Level
Duration

WEEK
Speed (mah)

Level
Duration (mins)

Calories(12
mins):
3 mah
4 mQh
Heart Rate %

Frequency

WEEK
Saeed (mph)
Level
Duration (mins)

Calories (12
mins):
2 moh
3 mah
Heart Rate %

Frequency

1
2-3 4-6
3-4
3-4
3-4
2
3
4
12-24 12-24 12-24

7-9
10 -12 Maintenance
3-4
3-4
3-4
5
6
6
12-24 12-24
12-24

57
59
63
71
74
79
60-70 60-70 65-75
4-5
4-5
4-5

69
87
70-80
4-5

75
95
70-80
4-5

75
95
70-80
3-5

1
2 -3
7-9 10-12 Maintenance
4-6
3-4
3-4
3-4
3-4
3-4
3-4
6
7
8
9
10
10
12-24 12-24 12-24 12-24 12-24
12-24

75
81
87
93
95
103
111
120
60-70 60-70 65-75 70-80
3-5
3-5
3-5
3-5

99
128
70-80
3-5

(mins)

Calories (12
mins):
4.5 mah
6.0 mah
Heart Rate %

Frequencv

2-3

4-6

7-9

10-12 Maintenance

4.5-6 4.5-6
6.
7
12-24 12-24

4.5-6 4.5-6 4.5-6
8
9
10
12-24 12-24 12-24

4-4.5
10-12
12-24

136
141
203
215
60-70 60-70
3-4
3-4

145
150
154
227
239
252
65-75 70-80 70-80
3-4
3-4
3-4

154-163
252-276
70-80
3-4

[
Interval Striding
Programs
The

interval

striding

for the Hill Profile
these

programs
program.

programs,

you

on the Lifestride

described
If you wish

may

utilize

to create

then

appropriate

select
keys

If you choose

How to Exercise Effectively

and Random
manual

your

are designed

own variations

the Manual

or Random

modes

you

inclines

program
first

and

utilizing

durations

striding

you

people

choose

on the Hill Profile,

will discover

performing

interval

the

striding

using

the

utilizing

the Random

Lifetime

Exercise
scientific

consistency

a level

due

ease

one

or two

to the increased

of use

and

in the Hill Profile,

and

Interval
fitness.

adds

the features

injury

potential.

Lifestride

The

lower

than

difficulty

motivation

making

of this

inherent

this the preferred

to bones
The

is the ideal
training.

exercise

activity

of the

Subtract

for lifetime
and

designed

and safer.

The flexing

powerful

aerobic

trainer
and

motor

designed
is truly

interval

intensity

Training

your

age from

multiplying

this

and then

by 85%

220.
heart

number

(THRR),

is 185.

Establish

first

by 60%

to establish

the upper

your
the

old, your
THRR
lower

by
limit

for age 35:
Training

Range:

Lower

limit:

(220

less 35 = 185) X .60 = 111 beats/min.

Upper

limit:

(220

less 35 = 185)

Cardiorespiratory

Training

X .75 = 139 beats/min.

Range:
beats/minute

the

Upper

less 35

= 185)

x .85

= 157

beats/minute

so essential

Limit

(220

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.

Machine
interval

minimizes
belt speeds

rails remain

as a method

limit.

= 139

allows

first

formula

if you are 35 years

rate

x .75

deck

you must

Medicine

= 185)

Profile

your

to it!

rate):

For example,

(185)

to establish

and stick

rate (the following

of Sports

heart

In fact,

determine

Calculation

Range

heart

College

maximum

Rate

maximum

by the American
your

Heart

hard enough.
must

Lower Limit (220 less 35

the machine

striding.

and

you

the

to make

side

duration

theoretical

benefits

reduces

Striding

with features

The quiet,

running

Hill

lifetime

of striding

nature

and enjoyment

The ergonomically

Lifestride

for walking,

nature

health

of exercise

natural

The Ultimate

is loaded

mph.

form

that

your

theoretical

habit.

motivational
and joints.

important

Its low-impact

the enthusiasm

treadmill

0.5 to 11.0

the most

the easy,

Trainer:

comfortable,

demonstrate

frequency,

workout,

Heart Rate Range (THRR)

Examples

and Fitness
studies

motivational

a lifelong

The Lifestride

and beyond

striding

It features

assures

The Lifestride

of the way.

medical

of interval

trainer

maintaining

impact

for Health
and

is the key to achieving

exercise.

health

from

calculate

Fat Loss

Numerous

striding

workout

for determining

program,

choice.

from

optimal

as not working

For an effective

To approximate

program.
Most

be harmful.

Training

striding

desired

too hard is as ineffective

it can

recognized

interval

that

Exercising

the Manual

set a comfortable

on the key pad.

to perform

used

striding

that

the

it is recommended
normally

in this
to create

either

an interval

it is recommended

speed,

the Manual

treadmill.

If you choose
program,

Using

out

of the 90s

By making sure your heart rate stays within your range during workouts,
you will achieve

optimal

cardiorespiratory

system. As your fitness

training

benefits

with minimal stress to your
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
range for fat loss and cardiorespiratory

American

College

1986),p.32.

of Sports

Meoicine,

Guidelines

for Exercise

determine your training
improvement.

Testing

and

Prescription

(Lea

heart rate

& Febiger:Philadelphia,

Figure 8: Training

Checking Your Pulse

Zone

Chart

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.)

TRAINING

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
neck pulse. Excessive
pressure
can reduce
cause the heart to slow down.
A 15-second count is recommended.
times the 15-second count.

when taking a
blood flow and

Your heart rate per minute is four

100%

ZONE CHART

200
195

185
180
175

85%
W

I:)

155

75%

Z
~

100%

60%
~
W

85%

75%

60%

AGE

.
.

Training above 85%
heart

rate

is not

of your theoretical
recommended.

CARDIORESPIRATORY
85% of your theoretical

TRAINING
maximum

maximum

RANGE -- between
heart rate.

FAT LOSS TRAINING
RANGE -- between
of your theoretical maximum heart rate.

75% and

60% and 75%

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

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.

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.

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.

The physiological and psychological
benefits are not immediately
apparent. Sometimes it is hard to stay motivated until you begin to see'
results. The following tips are a few of the more popular and effective

strategies used by successful athletes, coaches, and sports
physiologists

to maintain a high degree of motivation.

1. Be Responsible.
When it comes to the bottom line, you make the
decision whether to exercise or watch TV, whether to refuse that extra
pastry or to indulge. While the pressures of daily life often seem to force
you into putting off exercise, remind yourself that it's your health that's

at stake.
2. Be Disciplined.
Discipline is the day-to-day ability to make the
health-conscious decision every time you have a choice. A routine time
and place for exercise is a simple first step. You may even consider
writing down your exercise session in a daily appointment book, as if it
were a business appointment. This will ensure that other activities will
not interfere.

3. Rehearse Mentally. Visualize the actions of exercising, and create
a mental picture of yourself in peak physical condition, enjoying the
benefits of vibrant physical health. Many athletes and performers
actually rehearse their skills with mental pictures prior to taking the field
or walking onstage. It prepares them for the activity by eliminating
apprehension and makes the activity more exciting, and even more
enjoyable.

4. Gain Fitness Knowledge. The press and broadcast media are
constantly full of new diets, exercise plans, product descriptions and
testimonials about state-of-the-art health programs. There is so much
to 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

If you are working

How to Develop a Personal
Exercise Plan (PEP)
No two people

are exactly

be identical.

People

motivation,

age,

constraints

physical

is an ideal

form

Personal

provides

since

That's

why

your

should
Goals,

and

aerobic

to deliver

time

you

to develop

are

your

own

expectations

better

Association

College
have

and we strongly

Medical

time

by individuals
such
cigarette

best

variables

in designing

than

guidelines

to develop

should

persons

of the

who

high

be obtained

have

guidelines
the start

each

Medical

of your

PEP

aerobic
a major

trainer

should

risk factor

pressure,

high

history

of heart

disease.

by all persons,

had any symptoms

cholesterol

regardless

bone

and/or

of coronary

for coronary

blood

diabetes,

two

days

Medical

of age,

joint

with

disease,

Even

after

you

have

Medicine

still

times

per
highly

However,

if your

for longer

periods

determine

for you.

and type of exercise

the direction

An individual

will train

wishing

less strenuously

intensity

to reduce

than

plan

that

his or her risk of heart

a competitive

want

disease

maximum
are two major

Varying
focus
shorter
burns

periods
mostly

for longer
exercise

one

goal

muscle

burn

and intensity
to the

of time

periods
more

FIT

with
give

trainer

fitness,

use

no more

than

your

muscles

you should

that

workout

yields

and increases
should
level

College

not exceed

minimal

consider
exercise

than

and fatigue.
of
five

additional

the risk of muscle

you should

at a lower

soreness

the American

your

frequency
athletes

not exercise

muscle

strain.

daily workouts.
more

frequently,

of intensity.

maximum

upper

heart

training

limit for these
puts

your

maximum
athletes
heart

rate is the threshold

occurs

for those

same

people

rate

between

heart

for cardiorespiratory

at a heart
may want

rate

which

to exercise

who

above

is 85%. * Select
75%

and

improvement.
is closer
closer

a level

85%
, while

of their

of your

Beginners

to 75%

to 85%

which

are medically

will
highly

theoretical

rate.

exercise:

improvement

the frequency
from

of aerobic

goals

1. Cardiorespiratory
2. Fat loss

should

prevent

is fat loss,

of time,

a week,

sufficiently,

competitive

to exercise

trained

athlete.

should

cardiorespiratory
that

theoretical

suitable

the

you use the Lifestride

you

Increased

of the theoretical

fit. A safe

WORKOUT

to use

. .refers to how hard you work your heart. A heart rate of

INTENSITY.
75%

how

activity.

recommends

goal

and

are the three

cardiorespiratory

At first,

improvement
trained,

times
times

progressed

week.

cardiorespiratory

of exercise

These

Here's

three

FIT regimen,

day. This

Sports

Only

disease.

at least

your

other

PEP.

is to improve

workouts.

you begin
every

INTENSITY

PEP:

to increased

once

optimum

PLANNING AN AEROBIC
GOALS:

or to improve

heart and lungs

exercising.

to how many

treadmill

between

spent

an effective
your

. .refers

to adapt

When

of exercise,

(duration)

If the objective

the Lifestride

for exercise,

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.

There

of TIME

week.

chance

Lifestride

or a family

disorders,

American

physician.

disease,

smoking

cardiorespiratory

screening

over 45 who have

as heart

and

that you consider

for use

obtained

Medicine

medical

to see your

disease,
clearance

Sports

established

clearance

levels,

recommend

an appropriate

Goals

for FREQUENCY

the amount

FREQUENCY.

American

disease

training.)

your

anyone.
The

of heart

(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

FIT stands

you

and

the probability

Fit Guidelines

a computerized

need

to reduce

your goal is to build stronger

trainer

capacity.

Remember,

limitations

plans
status.

experience

the Lifestride

guidelines

(PEP).

know

using
training

the general

exercise

and fitness

exercise

to your

Plan

you

health

It is designed

specifically

Exercise

coach

in their

of exercise.

tailored

section

so no two aerobic

condition,

are different.

workout
This

alike,

vary widely

endurance,

other.

promotes

calories

promotes
from

workout

changes

aerobic

exercise

intensity

cardiorespiratory

glycogen

of time

of the aerobic
High

fuel.

Low

fat loss,
stored

fat.

improvement

intensity

aerobic

because

longer

the
for
and

exercise

periods

of
'American College of Sports
Philadelphia.

1986),

p. 32.

Medicine.

Guidelines

for

Exercise

Testing

and

Prescription.

Third

Edition

(Lea

& Febiger:

See Table 5 on page 55 for an approximation
theoretical Maximum Heart Rate and Training
Range (THRR) for various age categories.

of the

Heart Rate

You should adjust the intensity (level) of your workout to keep your heart
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... refers to the number of minutes you spend on your THRR.
Optimal cardiorespiratory
and endurance
improvements
come with
prolonged use of 12 to 24 minute workouts. A beginner might start with
the 6 or 12 minute Hill Profile program. As you adapt, you should extend
the duration of your workout. The 18 through 60 minute Hill Profile
programs are available for this purpose. You should be sure to keep
your heart rate within your THRR by adjusting the intensity level.
It is

recommended

Lifestride

aerobic

with the standard

that

those just

beginning

even if in excellent
Hill Profile program.

trainer,

to use the
condition, start

is FAT LOSS, it is better to stride for a longer
You will find that a lower level of intensity allows you to
workout
longer.
You can increase the intensity as you progress. A
heart rate range of 60% to 75% of the theoretical maximum heart
If your

objective

duration.

rate is the preferred

range

for fat loss training.

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

Age

Max
HR>

60%
HR

75%
HR

85%
HR

20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70

200
199
198
197
196
195
194
193
192
191
190
189
188
187
186
185
184
183
182
181
180
179
178
177
176
175
174
173
172
171
170
169
168
167
166
165
164
163
162
161
160
159
158
157
156
155
154
153
152
151
150

120
119
118
118
117
117
116
115
115
114
114
113
112
112
111
111
110
109
109
108
108
107
106
106
105
105
104
103
103
102
102
101
100
100
99
99
98
97
97
96
95
95
94
94
93
93
92
91
91
90
90

150
149
148
148
147
146
145
145
144
143
142
142
141
140
139
139
138
137
136
136
135
134
133
133
132
131
130
130
129
128
127
127
126
125
124
124
123
122
121
121
120
119
118
118
117
116
115
115
114
113
112

170
169
168
167
166
165
164
164
163
162
161
160
159
158
158
157
156
155
154
153
153
152
151
150
149
148
147
147
146
145
144
143
142
141
141
140
139
138
137
136
136
135
134
133
132
131
130
130
129
128
127

Optimal
Training
HR»
160
159
158
158
157
156
155
154
154
153
152
151
150
150
149
148
147
146
146
145
144
143
142
142
141
140
139
138
138
137
136
135
134
134
133
132
131
130
130
129
128
127
126
126
125
124
123
122
122
121
120

kgs.
34
34.5
35
35.5
36
36.5
37
~37.5
~38
38.5
39
39.5
40
40.5
41
41.5
42
42.5
43
43.5
44
44.5
45
45.5
46
46.5
47
47.5
48

Ibs.
75
76
77
78
79
80
81
83
84
85
86
87
88
89
90
91
92
94
95
96
97
98
99
100
101
102
103
105
106

kgs.
48.5
49
49.5
50
50.5
51
51.5
52
52.5
53
53.5
54
54.5
55
55.5
56
56.5
57
57.5
58
58.5
59
59.5
60
60.5
61
61.5
62
62.5

Ibs.
107
108
109
110
111
112
113
114
116
117
118
119
120
121
122
123
124
125
127
128
129
130
131
132
133
134
135
136
138

kgs.
63
63.5
64
64.5
65
65.5
66
66.5
67
67.5
68
68.5
69
69.5
70
70.5
71
71.5
72
72.5
73
73.5
74
74.5
75
75.5
76
76.5
77

Ibs.
139
140
141
142
143
144
145
146
147
149
150
151
152
153
154
155
156
157
158
160
161
162
163
164
165
166
167
168
169

kgs.
77.5
78
78.5
79
79.5
80
80.5
81
81.5
82
82.5
83
83.5
84
84.5
85
85.5
86
86.5
87
87.5
88
88.5
89
89.5
90
90.5
91
91.5

Ibs.
171
172
173
174
175
176
177
178
179
180
182
183
184
185
186
187
188
189
190
191
193
194
195
196
197
198
199
200
201

kgs.
92
92.5
93
93.5
94
94.5
95
95.5
96
96.5
97
97.5
98
98.5
99
99.5
100
100.5
101
101.5
102
102.5
103
103.5
104
104.5
105
105.5
106

Ibs.
202
204
205
206
207
208
209
210
211
212
213
215
216
217
218
219
220
221
222
223
224
226
227
228
229
230
231
232
233

kgs.
106.5
107
107.5
108
108.5
109
109.5
110
110.5
111
111.5
112
112.5
113
113.5
114
114.5
115
115.5
116
116.5
117
117.5
118
118.5
119
119.5
120

Ibs.
234
235
237
238
239
240
241
242
243
244
245
246
248
249
250
251
252
253
254
255
256
257
259
260
261
262
263
264

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Page Mode : UseOutlines
Producer : I.R.I.S. Autoformatting < PDF v0.2.1 >
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Create Date : 2007:05:10 20:12:46

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