Life Fitness Lifestride Aerobic Trainer 5500 Users Manual

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

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10601 West Be1n:o~t

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Franklin Park, illinoIS 60131

M051-00K36-A006

o Reorient

or relocate

the

receiving

antenna.

o Increase the space between the equipment and the receiver.

o Connect the equipment to an outlet on a different circuit than that

to which the receiver is connected.

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

technician for help.

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

Lifestride@

5500

aerobic trainer. The Life Fitness reputation for quality

exercise products that are motivating and reliable is unmatched in the

fitness industry. The Lifestride treadmill is the fourth aerobic

conditioning product from Life Fitness, joining the Lifecycle@ aerobic

trainer, the Liferower@ total body conditioner and the Lifestep@ aerobic

trainer, all home and health club favorites.

Who uses

the Lifestride aerobic trainer? People who value time and

who need to make every minute count. Olympic athletes, movie stars,

busy executives, top government administrators, sports celebrities and

others all make the Lifestride trainer their exercise choice. Whether at

home or at the office, using the Lifestride trainer is an excellent way to

lose weight and improve your cardiorespiratory condition; and it's fun!

Why use a Lifestride trainer?

Aerobic training with a Lifestride trainer

is more than just a motivating experience. Regular aerobic exercise

improves energy and endurance, reduces body fat, lowers the

probability of heart disease, and tends to prolong life.* Consistent

workouts can also diffuse the effects of everyday stress. Competitive

athletes train aerobically to increase their heart strength, lung capacity

and muscular endurance.

Read this manual now.

Before using the Lifestride trainer, it is essential

that you read this entire manual.

If you have further questions regarding the operation of the Lifestride

trainer, please call Life Fitness Customer SeNice & Support at (708)

451-0036 or toll-free within the U.S. and Canada at (800) 351-3737. In

Europe, call 49/89/310/6078 or your nearest fitness equipment dealer.

Introduction

FCC Warning -Possible Radio/Television Interference

Note:

This equipment has been tested and found to comply with the

limits for a Class B digital device, pursuant

to

part 15 of the FCC rules.

These limits are designed to provide reasonable protection against

harmful interference in a commercial environment. This equipment

generates, uses, and can radiate radio frequency energy. If not installed

and used in accordance with the instruction manual, this product may

cause harmful interference to radio communications. There is no

guarantee that the interference will not occur in a particular installation.

If this equipment does cause harmful interference to radio or television

reception, which can be determined by turning the equipment off and

on, you are encouraged to try to correct the interference by one or more

of the following measures:

You are cautioned that any changes or modifications to this equipment

could void your product warranty.

CAUTION: Anyone starting

a vigorous

exercise regimen should

see a physician for a medical exam. We strongly recommend that

you see your doctor before beginning

any

exercise program,

especially if you have a history of high blood pressure, heart

problems, or if you arc over

the age of 45.

'Paffenbarger, R.S. Jr.,

Hyde,

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

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

Sales and Product Information

Life

Fitness

Corporate Headquarters

10601 West Belmont Avenue

Franklin Park, Illinois 60131 U.S.A.

(800) 735 -3867 Toll-free (within the U.S. and Canada)

(708) 451-0036

Fax: (708) 288-3703

Customer Service, Assistance on Installation,

Operation, Warranty, Parts and Repairs:

Life

Fitness

Customer Service & Support

10601 West Belmont Avenue

Franklin Park, Illinois 60131 U.S.A.

(800) 351-3737 Toll-free (within the U.S, and Canada)

(708) 451-0036

Fax: (708) 288-3702

The Lifestride 5500 trainer, designed exclusively for home use,

provides you with an effective workout that is both motivating and

time-efficient. The user-friendly console provides a host of visual

feedback, acting as a coach and trainer with easy-to-follow instructions

and helpful message displays throughout the workout.

It's Intelligent: Choose from the five standard Life Fitness workout

programs, or the new Heart Rate program. This optional heart rate

training system provides you the most accurate heart rate readings

available and maintains your heart rate by automatically varying incline

in response to your current heart rate. By exercising at a level within

your Training Heart Rate Range, you willgain the full benefits of aerobic

exercise.

Europe:

Life Fitness Europe GmbH

Siemenstrasse 3

85716 Unterschleissheim

Munich, Germany

Telefon: 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 console guides you

through every step of your program.

@1994

Life

Fitness.

All rigl1ls rosmvlld. 111" 11I""lrld" trndnmmk is registered in tile

U.S. Patent

and Trademark Office,

Certificate

No. 1,400,502 issllod ,III'Y II, '01111. AllY ""n 01 tills

Imdomark, witl10ut

tile express

written consent of Life

Fitness, is forbidden.

U.S. Palont Nn's. 3,7117, to;, IImt 4,3511, t05. (1/94)

Table of Contents Table of Contents

Introduction.

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

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

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

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

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

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

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

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

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

QuickStart. ..................................16

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

Usingthe Chest Strap. ..........................18

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

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

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

Belt Speed and Grade Incline. . . . . . . . . . . . . . . . . . . . . .........27

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

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

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

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

FIGURES:

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

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

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

Figure 4: 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: BeltSpeed. ...................................27

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

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

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

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

APPENDIX:

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

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

Do'sand 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

FitGuidelines. ................................53

I

f

Safety Instructions 12. To disconnect: Remove the plug from the electrical outlet by,

gripping the plug firmly and pulling it out of the outlet. Do not remove

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

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

surface and belt rollers.

14.

WARNING:

Keep the area six feet behind the treadmill clear of any

obstructions. Keep the treadmill at least six feet from walls,

furniture, or any obstructions.

It is essential that you read this entire manual. It explains the design

philosophy of the Lifestride trainer, how to operate it, and ways to tailor

your aerobic workouts to meet your personal fitness objectives.

Danger: To reduce the risk of electrical shock, always

unplug the Lifestride unit from the electrical outlet before

cleaning or attempting any maintenance activity.

Safety First:

Always clip the

"SAFETY KEY CORD"

to your waistband to

immediately shut off the treadmill in case of an emergency

dismount.

15. Never mount or dismount the treadmillwhile the running belt is

moving. Use the handlebar whenever additional stability is

required. .

16. Wear proper shoes such as those with rubber or high-traction soles.

Do not use shoes with heels, leather soles, cleats or spikes. Make

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

treadmill with bare feet.

1. The Lifestride trainer should be left on, except when initiating any

maintenance or service activities, then unplug the unit.

2. The equipment is to be used only by adults. Close supervision is

needed and appropriate measures should be taken to prevent

spectators or pets from interfering in any way while an exercise

routine is in progress.

3. Always follow the console instructions for proper operation.

4. Never operate a Lifestride unit if it has a damaged power cord or

electrical plug, or if it has been dropped, damaged, or immersed in

water, even partially. Contact Life Fitness Customer Service &

Support for examination and repairs.

5. Keep the power cord away from heated surfaces.

6. Do not pull the Lifestride unit by the power cord or use the cord as

a handle.

7. Never operate a Lifestride unit with the air openings on the front

motor housing blocked. Keep air openings free of lint, hair or any

obstructing material.

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

9. Never place liquids in spillable containers of any type directly on

the unit.

17. Never walk or jog backwards on the belt.

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

operation.

19. If you have any questions, contact Life Fitness Customer Service

& Support at (708) 451-0036 or toll-free at (800) 351-3737 (within

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

nearest fitness equipment dealer.

SAVE THESE INSTRUCTIONS FOR FUTURE REFERENCE.

10. Do not use the Lifestride trainer outdoors.

11. Do not use the unit in areas where aerosol spray products are being

used or where oxygen is being administered. Such substances

increase the danger of combustion and explosion.

LOCATION

VOLTAGE Hz AMP

u.s., Canada, Equador, 120 60 1

Costa Rica, Guatemala, Italy,

Mexico & Venezuela

United Kingdom 240 50 1

France, Germany, Korea & 220 50 1

Spain

Chili, Argentina 220 50 1

Brazil, Columbia 115/220 60 1

Australia 240 50 1

Japan 100 50 or 60 2

New Zealand 230 50 1

How to Level the Lifestride Trainer Grounding Instructions

The Lifestride

5500 must be leveled where it will be operated.

IT IS EXTREMELY

IMPORTANT

THAT THE TREADMILL BE

CORRECTLY LEVELED FOR PROPER OPERATION. AN

UNSTABLE UNIT MAY CAUSE STRIDING BELT MISALIGNMENT.

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

the unit malfunctions or breaks down, proper grounding provides a path

of least resistance for an electrical current, which reduces the risk of

electrical shock to someone touching or using the unit. Each unit is

equipped with an electrical cord which includes an equipment grounding

conductor and a grounding plug. The plug must be plugged into an

appropriate outlet that is properly installed and grounded in accordance

with all local codes and ordinances.

The treadmill striding belt is properly centered at the factory; however,

the leveling legs may need to be readjusted at the location in which the

unit is placed.

Figure 1: How to Level the Lifestride Trainer Figure 2: Proper Grounding

~~~~

~(jPx/l~

A

temporary adapter, similar to the adapter above, may be used to

connect this plug to a 2-pole receptacle ifa properly grounded outlet is

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

TEMPORARY ADAPTER

SHOULD BE USED ONLY UNTIL A PROPERLY GROUNDED

OUTLET CAN BE INSTALLED BY A QUALIFIED ELECTRICIAN.

DANGER: A risk of electrical shock may result from

improper connection of the equipment-grounding

conductor. Check with a qualified electrician if you are in

doubt as to proper grounding techniques. Do not modify the

plug provided with the product. If it does not fit your

electrical outlet, have a proper outlet installed by a qualified

electrician.

BELT

DRIFTS

TO RIGHT

RAISE

THIS

SIDE -OR- LOWER

THIS

SIDE

FIGURE

A

After placing the treadmill in its intended location for use, begin a

program, but DO NOT begin running. It is important to insure that the

striding belt remains centered during operation. If the belt drifts to the

right, see Figure A. If the belt drifts to the left, see Figure B.

Table

1: Electrical Requirements

BELT

DRIFTS

TOLEFT

LOWER

THIS

SIDE -OR- RAISE -0

THIS

SIDE

FIGURE B

How to Use the Display Console

The computerized display console allows you to watch your progress

as you walk, jog or run.

The on-board computer lets you tailor your workout to your individual

fitness capabilities and provides a unique means of measuring your

fitness improvement from one workout to the next. You'll want to

challenge yourself by gradually increasing exercise intensity and

.exercise time as your endurance improves.

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

Figure 3: Display Console

A

eMllES 8CALOAIESOURffEO .SPEED

.CALORIES/HOuR .PACE

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~

~

,

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

~r::;;;---,

co

.PULL THE STOP KEY

TO IMMEDIATELY

END YOUFI WORKOUT

Bc

A.

INSTRUCTIONS

(MESSAGE CENTER): Provides

simple

step-by-step instructions.

TOP ROW

o TIME: Provides an elapsed time of your workout and as a stop-

watch enabling you to check your pulse at the end of your Fit Test

or during the Pause mode.

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

workout, the total distance traveled willbe displayed.

o CALORIES BURNED: Displays total calories burned.

o SPEED: Displays the current belt speed in miles per hour.

BOTTOM ROW

o INCLINE: Displays the current treadmill elevation.

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

Rate program, your current heart rate will be displayed.

o CALORIES

I

HOUR: Displays calories burned per hour.

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

The Message Center scrolls between the top and bottom row

every 10 seconds. Toggle between aconstant display of the

top or bottom row by pressing the ENTER-START-HOLD

key.

G

F

B.

PROGRAM OPTIONS: These diagrams depict the various profiles

as well as hills and valleys encountered within the six Lifestride

programs.

C. PROGRAM PROFILE WINDOW: A "flashing" matrix of LED lights

shows your present position, while the "steady" matrix of lights

show your upcoming terrain. As your workout progresses, the

lights move across the screen from right to left. With the Hill Profile,

you will encounter the terrain identified in Figure 4 on page 14. If

you choose to use the Random program, you will encounter a

series of random hills and valleys with over one million variations,

so you will never experience the same workout twice. Ifyou choose the

Manual, Quick Start, or Fit Test program, you willwalk or jog at a steady

pace with no hills and valleys appearing in the LED matrix window. Ifyou

choose the optional Heart Rate program, you willbegin at a lower speed

and incline, progressing to a constant rate.

E

D

D.

ENTER

START HOLD: This key is used to begin an exercise

program, to restart a program after pausing or to enter the data

displayed in the message center.

E. CLEAR-PAUSE: Press this key once to put an exercise program

on hold for up to five minutes. The striding belt stops while the

program is on hold. The stopwatch can be used to time your rest

period or to time the pulse check procedure. You can resume your

exercise program by pressing the

ENTER

key. The

CLEAR-PAUSE key may also be used to clear any entry. Pressing

this key two successive times during the data entry stage will reset

the programs.

F. SPEED" T: Pressing the" or T keys allow you to increase

or decrease the belt speed from 0.5 m.p.h. to 11.0 m.p.h. You may

change the belt speed at any time during a program.

G. INCLINE"'" T: Pressing the"'" or T keys allows you to

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

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

Simplified Operating Instructions

& Program Selections

24, 36, 48, or 60 minutes using the... T keys, then press the

ENTER key.

o After selecting a workout duration, you will be requested to select

an incline level. Select an incline level from 1 to J2 using the... T

keys then press ENTER. You will then be requested to select a belt

speed from 0.5 to 11.0 m.p.h. using the... T keys.

Selecting a Lifestride workout program is easy. Six computerized

aerobic workout programs are available on your Lifestride trainer:

1.

2.

3.

4.

5.

6.

Hill Profile

Random

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

you are selecting your speed.)

Manual

Quick Start

o After

you've selected

a

belt speed, press the

ENTER

key.

NOTE: You may change the level

of intensity at any time

during an exercise program by pressing the... Tkeys.

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). .

Heart Rate

Fit Test

o To begin, press the START key.

o The message center willask your weight; enter your current weight

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

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

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

exercise programs: Hill PROFilE, RANDOM, MANUAL, QUICK

START, HEART RATE, or FIT TEST. Press the ENTER key to

select a program:

HILL PROFILE

-progressively increasing incline levels mixed with

periods of less elevation.

RANDOM - different incline levels which vary randomly with each

exercise session.

MANUAL -constant incline and belt speed without variation.

QUICK

START- 60-minute MANUAL program during which you can

increase the speed and incline.

HEART RATE

-automatically maintains your target heart rate by

altering the incline at a given speed.

FIT TEST

-meausures your aerobic fitness level in comparison to others

of the same sex and age.

Plateau Period: Increases heart rate so that it is within your THRR.

Take your pulse (heart rate check) at the end of the plateau period to

ensure that you have entered your THRR.

Interval Training Period: Comprises periods of higher and lower intensity

levels. During this period, you are confronted with four progressively higher

incline levels. Each is separated from the next by a recovery period. Take

your pulse at the end of the interval training period to ensure that you have

stayed within your THRR.

Cool-down Period:

Reduced incline levels gradually reduce heart rate to

the lower end of your THRR. The cool-down period allows the body to

begin removing accumulated end-products of exercise, such as lactic

HillProfile

oUpon selecting a Hill Profile workout, you will be requested to enter

your desired workout time. Enter either

1

through 6, 9, 12, 15, 18,

acid, which tend to build up in muscles during a workout and contribute

to muscle soreness.

Heart Rate Check Points: Check your heart rate near the end

of the plateau period and at the end of the interval training

period. You might want to press the PAUSE key and then

check your heart rate. The treadmill will pause for up to five

minutes. You should always take your pulse at the times

indicated to make sure you are staying within your personal

THRR.

FOR FAT LOSS TRAINING:

(1) FIRST HEART RATE CHECK POINT: At the first heart rate check

point, your pulse should be between 60% and 70% of the theoretical

maximum heart rate for your age category for fat loss training.

(2) SECOND HEART RATE CHECK POINT: At the second heart rate

-

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

theoretical maximum for your age category for fat loss training.

FOR CARDIORESPIRATORY TRAINING:

The Hill Profile program below shows the effort level and recovery

periods encountered during a Lifestride workout. Effort and recovery

periods are simulated on the display console by columns of red and

yellow lights in the Program Profile window. The columns move from

right to left during the workout. The higher the column, the higher the

incline. Consequently, you must increase your effort.

Figure

4: Hill

Profile

(1) FIRST HEART RATE CHECK POINT: At the first heart rate check

point, your pulse should be between 75% and 80% of the theoretical

maximum (see Training Zone chart on page 49) for your age category

for cardiorespiratory training.

(2) SECOND HEART RATE CHECK POINT: At the second heart rate

check point, your pulse should be between 80% and 85% of the

theoretical maximum heart rate for your age category for

cardiorespiratory training.

Random

or Manual

HILL PROFILE

INTERVAL

TRAINING

Terrain

(hills

and

valleys)

6 Min. Program

9 Min. Program 1.0

12 Min.

Program

1.5

15 Min. Program 2.0

18 Min. Program 2.5

24 Min. Program 3.0

36 Min. Program 3.5

48 Min. Program 4.0

60 Min. Program 4.5

Elapsed Time

(minutes)

2.0 2.5 3;0 3.5

4.0 5.0 6.0 7.0

6.0 7.5 9.0 10.5

8.0 10.0 12.0 14.0

10.0 12.5 15.0 17.5

12.0 15.0 18.0 21.0

14.0 17.5 21.0 24.5

16.0 20.0 24.0 28.0

18.0 22.5 27.0 31.5

1.0 1.5

2.0 3.0

3.0 4.5

4.0 6.0

5.0 7.5

6.0 9.0

7.0 10.5

8.0 12.0

9.0 13.0

--...

FIRST HR

CHECK POINT (1)

o Use the.A. ... keys to select a goal: Time, Miles, or Calories. Press

the ENTER key for your selection.

o Use the.A. ... keys to enter a specific time, distance or calories

goal as desired. A valid time goal is from 1 to 90 minutes, a valid

distance goal is from 0.1 to 10.0 miles, and a valid calories goal is

from 1 to 2000 calories.

4.0 4.5 5.0 5.5 6.0

8.0 9.0 10.0 11.0 12.0

12.0 13.5 15.0 16.5 18.0

16.0 18.0 20.0 22.0 24.0

20.0 22.5 25.0 27.5 30.0

24.0 27.0 30.0 33.0 36.0

28.0 31.5 35.0 38.5 42.0

32.0 36.0 40.0 44.0 48.0

36.0 40.5 45.0 49.5 54.0

o In the

RANDOM program only, enter an incline level from 1 to 12

then press the ENTER key. (The MANUAL program does not

require an incline leveL)

o Use the.A. ... keys to select a belt speed from 0.5 to 11.0 m.p.h.

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

are selecting your speed.) Press the ENTER key.

NOTE: You may change the level of intensity at any time

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

--

...

SECOND HR

CHECK POINT (2)

-Random

In the Random

program,

the computer randomly selects hill-and-valley

terrain which varies with every exercise program. Over one million

combinations are offered in an interval training format. Because the

incline levels are changing more often, it is more difficult than the Hill

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

program be set one or two

levels

lower than normally selected during

the Hill Profile program.

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

five minutes of exercise on the Random program and every

five to ten minutes thereafter. This ensures that you are

exercising within your THRR.

D Once

you are comfortable, press the speed" key to increase belt

speed to 2 m.p.h. Release one hand from the handrail and let that

\

arm swing with your body rhythm. Next, release the other hand and

walk without holding the handrails.

D

Look forward for spatial awareness; this will help maintain balance

and ensure exercise comfort.

D

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

back fatigue.

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

press clear twice.

- Manual

This program provides steady-pace exercise with a fixed speed rate and

incline level equal to that of the highest hill encountered on the Hill Profile

program at the same level of intensity. Because of the greater effort

levels of this program, it is recommended that you set the Manual

program about three to four levels lower than the level of intensity that

you would normally select on the Hill Profile Program.

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

five minutes of exercise on the Manual program and every

five to ten minutes thereafter. This ensures that you are

exercising within your THRR.

You can also design

your own interval training program using the

Manual program by varying the level of intensity during the course of

your workout. To do so, select a high level of intensity until you reach

the upper end of your target heart rate range, then stride at a lower level

of intensity until your heart rate drops to the bottom of yourTHRR. Then,

increase

the level of intensity until you reach your upper range heart

rate again. By repeating this process, you will

be

simulating your own

hills

and

valleys.

Ifyour concentration is broken, immediately pull on the safety

key cord to stop the machine and then grab the handrails.

This program provides steady-pace exercise.

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

five minutes of exercise on the Quick Start program and

every five to ten minutes thereafter. This ensures that you

are exercising within your THRR.

You can design your own interval training program using the Quick Start

program by varying the level of intensity during the course of your

workout. To do so, select a high level of intensity until you reach the

upper end of your Target Heart Rate Range, then stride at a lower level

of intensity until your heart ratedrops to the bottom of yourTHRR. Then,

increase the level of intensity until you reach your upper range heart

rate again. By repeating this process, you will be simulating your own

hills and valleys. This program does not require a goal of time, calories

or distance.

Changing the Level of Intensity (Difficulty)

In the Hill Profile, Random, and Manual programs, if your heart rate is

above your TH RR, you should reduce your level of intensity by pressing

the" T keys. If your heart rate is below your THRR, you should enter

a higher number to increase the level of intensity. You should not change

your workout intensity if your heart rate is within your THRR.

Quick Start

D

Begin the Quick Start Program for one minute at a speed of 1.5 m.p.h.

Use the speed" key to increase your speed from 0.5 to 1.5 m.p.h.

The running belt will begin traveling slowly while you are selecting

your desired speed.

D

Begin walking at a pace of 1.5 m.p.h. to get the feel of the Lifestride

treadmill. Hold the handrails if necessary.

Heart Rate (functional only if aheart rate strap is worn

and detected) Heart Rate Monitor Receiver Installation

A cover plate securing the wire harnesses in place is located on the

underside of the handlebar. Beneath the cover plate and immediately

behind the emergency stop switch is a 3-pin connector matching the

one on the Heart Rate Receiver Unit. It may be necessary to remove

the screw noted in the illustration and carefully bend the flexible cover

plate to gain access to this connector. DO NOT remove the entire cover

plate. Once located, snap the two connectors together.

You will notice four rectangular cutouts on the plate covering the

emergency stop switch. These correspond to the four tabs on the

housing of the Receiver Unit. Align the cutouts with the tabs and

carefully snap the unit securely into place to complete the installation

procedure.

The Life Fitness Heart Rate program, the most accurate Heart Rate

monitoring system available on any treadmill, takes the guesswork out

of working out. This revolutionary heart rate management system

automatically adjusts your incline to keep you at your appropriate target

heart rate while you exercise. Under-training and over-training are

eliminated.

NOTE: The Heart Rate program will not activate without

acknowledgment from the optional Heart Rate Management

System, which includes achest strap and receiver.

Using the Chest Strap

Wet the electrodes of the transmitter (the two grooved surfaces on the

underside of the strap) and secure the strap as high under the chest

muscles as possible. The strap should be snug, but comfortable enough

to allow for normal breathing.

UNDERSIDE OF HANDLEBAR

The transmitter strap will deliver an optimum heart rate reading when

the electrodes are directly in contact with bare skin. Also, it will function

properly through wet, lightweight clothing. The key to proper operation

is for the electrodes to remain wet to conduct the electrical impulses of

the heart back to the receiver.

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.

D Enter your age using the'" T keys to receive a computed target

heart rate. Your 70% target heart rate based on your age will

appear. Press ENTER to accept, or use the'" T keys to change

your target heart rate.

D Use the'" T keys to select a goal: Time, Miles or Calories. Press

the ENTER key for your selection.

D Use the'" T keys to enter a specific time, distance or calories

goal as desired. A valid time goal is from 1 to 90 minutes, a valid

distance goal is from 0.1 to 10.0 miles, and a valid calories goal is

from 1 to 2000 calories.

FitTest

The Lifestride FIT TEST program is another exclusive feature of this

versatile aerobic product. Think of it as your "relative fitness score." Use

the Fit Test to monitor improvement in your endurance every four to six

weeks. .

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

"Enter Your Age" appears in the Message Center. Use the'" T

keys to enter your age and then press ENTER.

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

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

necessary for accurate computation of your Fit Test score.

D After entering your sex, the Message Center will ask you to select

your speed: 2, 3, 4 or 4.5 m.p.h. Use the'" T keys to enter a

desired speed. of:

D Use the'" T keys to select a belt speed of from 0.5 to 11.0 m.p.h.

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

are selecting your speed.) Press the ENTER key.

NOTE: You may change the level of intensity at any time

during an exercise program by pressing the'" Tkeys.

The Heart Rate program is designed to maintain your target heart rate

by varying the Lifestride trainer's incline. The program, through the use

of the heart rate strap, provides you with an accurate and convenient

means of obtaining your heart rate while automatically adjusting the

incline in order to maintain your predetermined value, based on your

age and the Training Zone Chart. You are free to change your target

heart rate at any time during the program simply by pressing the incline

... T keys.

Using this option, you can create your own warm-up and cool-down

periods by varying your target to be at different percentages of your

theoretical maximum. Incline will vary based on your current heart rate

and your striding speed or m.p.h. Because the heart rate is more

accurate than the traditional measurements of exercise intensity (watts

and

METS),

healthcare professionals can prescribe a precise

individualized workout program. The Heart Rate program begins with a

three-minute warm-up period designed to safely get you closer to your

target heart rate from a resting start. During the warm-up period, the

incline is 0%. If your current heart rate is way below your target heart

rate, the warm-up will be one and a half minutes at 0% incline, then

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

by remaining within the range of the sensor.

Beginner

2.0 m.p.h. Advanced

3.0 or 4.0 m.p.h.

Expert

4.5 m.p.h.

D Begin your five-minute FitTest with a 60-second warm-up, followed by

four minutes at 5% incline. The belt speed and incline will be

maintained for an accurate computation.

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

your 15-second pulse and use the'" T keys to enter your pulse.

"If you are using the Heart Rate System, your Fit Test score will be

shown followed by your ranking in the Fit Test Scoring Table located on

page

23.

A number and rating of where you rank with others in your specific sex

and age category will appear in the Message Center. Compare your

fitness level to others by using Table 2 on page 23.

If your heart rate is below 65% of your theoretical maximum heart rate,

redo the Fit Test at a faster belt speed. If your heart rate is too high

(higher than 200) or too low (lower than 50), review the proper pulse

taking procedure on page 48.

The Fit Test is also an estimate of your V02 max, which is a

combination of how well the heart supplies oxygenated blood to the

exercising muscles and how efficiently these muscles get oxygen

from the blood. It is the measurement regarded by physicians and

exercise physiologists as the standard for aerobic capacity.

Please note that the V02 max values received will be 10 t015 percent

higher than those achieved on a stationary cycle. Stationary cycling

offers a specific workout for the quadricep muscle and this muscle

often reaches maximum fatigue at a lower level of V02 max than a

person could reach on a stairclimber or a treadmil.**

At the end of the warm-up, a heart shape (") will appear in the center

window. From then on, your heart rate will be used to vary resistance

in helping you reach your target. On average, it will take two to three

minutes for your heart rate to reach your target.

If your heart rate is above the chosen target during the warm-up period,

the warm-up period will immediately end, and the treadmill will begin

automatically altering the incline to maintain your target heart rate.

"Ebbeling. Cara

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

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

Ctr..1991 "Unpublished".

Relative Fitness Classification For Men

MEN AGE

RATING

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

Elite 61+ 57+ 55+ 53+ 50+

Excellent 55-60 52-56 50-54 47-52 44-49

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

Above Average 44-49 41-45 39-43 36-41 33-38

Averaae 40-43 36-40 34-38 32-35 29-32

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

Poor 29-33 25-30 22-28 20-25 18-22

Very Poor <29 <25 <22 <20 <18

Relative Fitness Classification ForWomen

WOMEN AGE

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

Elite 54+ 51+ 48+ 46+ 44+

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

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

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

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

Below Average 28-32 24-29 22-27 20-24 18-22

Poor 22-27 19-23 17-21 14-19 12-17

Very Poor <22 <19 <17 <14 <12

II

The rate of pedaling or stepping is often difficult to control. However,

treadmill speed and incline can be regulated with precision. Also, unlike

cycling or stepping, walking is a natural, habitual activity. Most people

become accustomed to treadmill walking within one to two minutes.

Table 2: Fit Test Scoring

Note: To receive aproper 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.

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).

D

time of day.

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

recommended) .

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

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

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

Your Resting Heart Rate is Important

Another excellent indicator of cardiorespiratory health is your resting

pulse. An average resting pulse is approximately 72 beats per minute.

A lower pulse indicates a stronger, healthier heart. Monitoring your

resting pulse is an easy way to measure the effectiveness of your

exercise program. Take your pulse each day at the same time,

preferably upon awakening and before you get out of bed. As your

Personal Exercise Plan (PEP) continues, you'll notice a decrease in

your resting heart rate. Be patient; this improvement takes at least eight

to ten weeks of training.

For the most accurate Fit Test results, you should perform the Fit Test

on three consecutive days and average the three scores.

Check Heart Rate While Exercising

You should check your heart rate periodically during each exercise

session to ensure that you are working within your THRR. (See the Hill

Profile diagram on page 14 for heart rate check points.) Ifyou wish to

check your heart rate, continue stepping and use the Time displayed to

count 15 seconds.

The Lifestride Message Center

0 MILES Prompts you to select desired

miles to travel: 0.1 to 10.0.

The Lifestride 5500 treadmill constantly monitors your performance 0 MAX IS 10 MILES You have input an unavailable

during an exercise program, providing prompts to inform and advise you

of your performance. The following script is what you might see during distance.

your workout.

0 MINUTES Prompts you to select desired

MESSAGES COMMENTS

(USING

ARROW KEYS)

minutes to work out

(1-90).

Operation: 0 MAX IS 90 MINUTES You have

input an unavailable

Hill Profile, Random, Manual, time.

Quick Start, or Heart Rate Program

0

PRESS START TO BEGIN

Instructs you to begin

0 CALORIES

Prompts you to select desired

an exercise program. (USING

ARROW KEYS) calories

to burn up to

2000.

o ENTER WEIGHT

You must enter your

0 MAX IS 2000 CAL You have

input an unavailable

(USING

ARROW KEYS) accurate

weight. amount.

o SELECT PROGRAM

Prompts you to

select an 0 TO BEGIN USE SPEED KEY

Speed is increased from 0.5 by

(USING

ARROW KEYS) exercise

program: Hill, pressing"" key.

Random, Manual, Quick Start,

Fit

Test

or Heart

Rate.

.0 :00 PAUSED You have pressed the PAUSE

button (5-minute time limit.)

o MINUTES

The Hill Profile program

(USING

ARROW KEYS)

instructs you to

select

the

duration of a workout: Fit Test Operations

1 through 6, 9, 12, 15, 18,

24, 36, 48, or 60 minutes.

0 AGE In the Fit Test

program, you

(USING

ARROW KEYS) must

enter your age:

Instructs you to select

an in- 10 through 99 years.

o SELECT LEVEL

(USING

ARROW KEYS) cline level: 1 through 12 (1 is

easiest, 12 the most challeng- 0 SEX In the Fit Test program, you

ing).

(USING

ARROW KEYS) must indicate male or female.

.,

0 SELECT GOAL Select workout duration of 0 USE SPEED Enter a

belt

speed

of:

(USING

ARROW KEYS) miles, minutes or calories. KEYS TO

BEGIN

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

o WARM-UP for 60 Start 1-minute warm-up

for the

seconds FitTest

program.

Table

3: Belt Speed'

BeltSpeed Grade Level Caloric Expenditure

(%) (Kcal/hr)

User 1@7.0 m.p.h. 1913

User 2 @4.0 m.p.h. 14 861

User 3 @1.5 m.p.h. 14 367

User 4 @3.5 m.p.h. 3378

User 5 @5.0 m.p.h. 12 948

User 6 @6.5 m.p.h. 4951

o

BEGIN

5 MIN.

FIT TEST NOW

o TAKE YOUR PULSE

FOR 15 SECONDS,

START AT THE BEEP

o FIT TEST SCORE IS:

Error Messages

Start the 5-minute Fit Test. Belt Speed and Grade Incline

Take your pulse for 15

seconds and then enter count. The chart below shows how you can design a workout based on belt

speed and grade level. The lower the grade incline level at a set belt

speed, the lower the caloric burn. The higher the grade incline level at

a set belt speed, the greater the caloric burn. Design your workout by

either a lower grade incline level at a greater speed, or a higher grade

incline level at a lower belt speed.

The Lifestride aerobic trainer allows you to exercise in a manner that's

both comfortable and advantageous. Those who enjoy a quicker pace

at a lower grade level receive the same caloric expenditure advantages

as those who would rather walk at a slower pace but at a higher grade

incline. For example:

Your relative Fit Test score is

displayed. Compare your

score with others of your sex

and age in Table 2 on page 23.

Note: ANy condition other than those stated below are possible

malfunctions. Please call service for further instructions. See page 36

for service numbers;

o OVER SPEED PROBLEM

o START.UP PROBLEM

o RUNNING PROBLEM

o BELT MOVING PROBLEM

o COMM TO MIC PROBLEM

Belt

speed exceeds the target

speed. This may happen at

high incline with low belt

speed. simply lower your in-

cline orincrease your belt

speed.

The computer is not sensing

any belt movement. This will

occur if the belt is jammed or

stalled.

After a program is started and

running, the computer stopped

detecting belt movement. Ex-

cessive weight on the belt

will

cause this message.

Belt is moving when not com-

manded. A loosely plugged in

line cord, power glitch or turn-

ing the power on and off while

the ble is moving will cause

this.

Cable problem, call service. .Based on a 154 lb. user

Hill Number

Incline 12 3 4 5 67

Level

101.0 2.0 2.5 3.0 3.5 4.0

201.0 2.0 3.0 4.0 5.0 6.0

302.0 3.0 4.0 5.0 6.0 7.0

41.0 2.0 3.0 4.0 5.0 6.0 7.0

52.0 3.0 4.0 5.0 6.0 7.0 8.0

63.0 4.0 5.0 6.0 7.0 8.0 9.0

74.0 5.0 6.0 7.0 8.0 9.0 10.0

85.0 6.0 7.0 8.0 9.0 10.0 11.0

96.0 7.0 8.0 9.0 10.0 11.0 12.0

10 7.0 8.0 9.0 10.0 11.0 12.0 13.0

11 8.0 9.0 10.0 11.0 12.0 13.0 14.0

12 9.0 10.0 11.0 12.0 13.0 14.0 15.0

The Lifestride aerobic trainer is backed by the engineering excellence

of Life Fitness and is one of the most rugged and trouble-free pieces of

exercise equipment on the market today. Life Fitness treadmills are one

of the most popular trainers across the country, regularly standing up to

marathon use -18 hours a day, 7 days a week.

Here are some preventative maintenance tips that will keep your

Lifestride aerobic trainer operating at its best.

Preventative Maintenance Tips

Table 4: Treadmill Hill

Profile. Incline %Grades

o Clean display console and all exterior surfaces regularly.

o Check operation of emergency stop once a week.

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

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

striding belt and deck.

o Inspect area under unit and vacuum regularly.

NUMBERS IN TABLE REPRESENT INCLINE GRADES IN PERCENTAGES.

.NOTE: When cleaning the exterior of the unit, anon-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 asoft cloth and wipe down the unit.

1/4" - 7/8"

91/4" -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.

ITool Required: 1/4" Hex key wrenchl If the striding belt has moved to the right, turn the right tension bolt 1/4

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

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

These instructions are to be followed when:

A. Centering an existing or new striding belt.

B. Tensioning an existing striding belt.

IT IS EXTREMEL Y IMPORTANT THA T THE TREADMILL BE

CORRECTL Y LEVELED PRIOR TO ANY TRACKING

ADJUSTMENTS. AN UNSTABLE UNIT MA Y CAUSE

STRIDING BEL T MISALIGNMENT. SEE THE LEVELING

INSTRUCTIONS ON PAGE 8PRIOR TO ATTEMPTING ANY

REAR ROLLER ADJUSTMENTS.

.1

'/

+

A. Tracking (Centering) an Existing or New Striding Belt If the striding belt has moved to the left, turn the left tension bolt 1/4 turn

clockwise and then turn the right tension bolt 1/4 turn counter clockwise

to start striding belt tracking back to center of roller

CAUTION:

DO NOT TURN TENSIONING BOL T MORE THAN

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

Step 4

Repeat adjustments

until striding belt

appears centered.

Allow machine

to continue running for

several

minutes to observe if tracking remains

stabilized.

Step 1

Locate

the two belt tensioning bolts situated

on

each

side

of the rear

frame

cap.

Step

2

Enter the Manual

Program

and set the

belt

speed to run at 4.0 mph.

Step 3

Before proceeding, it is helpful

to visualize

the

REAR ROLLER

pivot

point as shown below. Each

adjustment made to one side

of the

ROLLER must be met

with an equal and opposite

adjustment to the

other

side of the

ROLLER to maintain an ideal belt tension

at the pivot

point.

B. Tensioning an Existing Striding Belt

Step

1

Enter the Manual

Program and run unit for five minutes

at 5.0 m.p.h.

t

),

IStep

2

With the belt

speed at 2.0 m.p.h., tightly

grasp

the

handrails and attempt

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

to Step 3.

STRIDING BELT PIVOT POINT

Step 3

Stop the

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

clockwise to tension,

not to

exceed one full turn.

Repeat Steps

1 and 2

until belt no longer slips.

See Section

A for belt centering procedures.

-,

., EQUAL

-~-j

-

.~

How to Obtain Product Service Lifestride 5500 Specifications

If you have aproblem. . . Designeduse. .................................... Home

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

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

Motortype. ...........................................DC

Motorsize. ........................................ 2.0hp

Power requirements 120 volt, 15amp

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

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

PVC

multi-ply

Belt size. ................................... 52" Lx18"W

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

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

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

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

Step

1:

o If possible, verify the symptom.

Sometimes the problem turns out to be unfamiliarity with the Lifestride

trainer's features.

Step 2:

o

Locate and document the serial number of the unit.

The serial number of your Lifestride 5500 aerobic trainer is located on

the front liftframe next to the voltage I.D. plate.

Physical:

Length.

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

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

Height.

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

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

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

Step 3:

o Contact Life Fitness Customer Service & Support.

Life Fitness Customer Support

10601 W.

Belmont

Avenue

Franklin Park, IL

60131 U.S.A.

(800) 351-3737

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

(708) 451-0036

Fax: (708) 288-3702

In EurQpe:

~ife Fitness Europe GmbH

'Siemenstrasse

3

85716 Unterschleissheim

Munich,

Germany

T elefon:

49/89/3106078

Telex: 5215918 LSG

Fax: 089/3107369

Shipping dimensions:

Length.

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

Width.

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

Height.

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

Weight.

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

Please have the serial number of the product and the symptom ready

for the Customer Support specialist who will be assisting you. This

information is necessary for us to help solve any problems you may be

encountering.

APPENDIX Proper Stretching Techniques

Stretching

is perhaps the most neglected element of physical

conditioning, because people do not associate flexibilitywith the more

glamorous results of exercise -speed, strength and a lean body

appearance. However, without significant flexibility, real gains in fitness

are unnecessarily difficult to achieve and maintain.

Limber joints, muscles, and

connective tissues provide the

freedom of motion that makes

exercise easier and more

enjoyable to perform, and

lessens the risk of injury. Without

proper, consistent stretching,

ligaments and tendons can

become taut and shortened due

to decreased circulation. These

inflexible tissues are more prone to chronic soreness and to rupture than

loose, stretch-conditioned tissues. And, nothing is more discouraging

than nagging injuries. Stretching helps people of all ages and fitness

levels prepare themselves for the exertion required to participate in a

program of regular muscular and aerobic training.

See pages 36 and 37 for illustrations of recommended stretching

exercises.

Flexibility

as a Fitness

Safety

Factor

,Stretching Exercises

Follow

the sequence indicated in these stretching illustrations.

When stretching, remind yourself to move slowly into a stretch where

you feel resistance, but no pain. Hold that position and breathe deeply

and slowly for 5-10 seconds. Stretch both sides of your body when the

illustration calls for arm or leg stretching. When the illustration calls for

shoulder rotation, perform five rotations in each direction.

Figure 5: Recommended Stretching Exercises

Lower

Back

Hamstring

Shoulders

Tips for Good Stretching Results

Stretching is a special

discipline that requires concentration and

patience for

best results.

Follow

these

tips and practice

the stretches

shown inthe

preceding illustrations

at least 3 times a week

for 15-minute

sessions.

You will

progress safely

and surely.

1. DRESS COMFORTABLY:

Wear

loose-fitting, soft fabric

clothes

without

restrictive belts, elastic, large buttons

or

buckles. Breathable

cotton or softly

woven

wool is preferable to synthetic cloth. You can go

without

shoes

or slippers

when stretching.

2. STRETCH

SLOWLY: Move in and out of your

stretches with slow,

controlled motions and hold in a static position

when

you have stretched

as far as comfortable. Fast, bouncy, ballistic motions

can

actually

signal

the

muscles to contract and defeat the purpose of stretching.

Concentrate

on the body part you are

working.

3. PRACTICE

ABDOMINAL

BREATHING: Breathe

from your

diaphragm,

so that

your stomach, rather than your rib

cage

and

shoulders,

rises

and falls with

each

breath. Abdominal breathing

encourages relaxation,

lessens

muscular tension, and helps lower blood

pressure.

4. LEARN THE "STRETCHING ZONE": Stretch

gradually to the point

of feeling resistance, but

never

to the point of pain.

Never

use muscular

effort

to increase a stretch. Some

discomfort

is

natural, but the gentle

forces of gravity and body weight will

determine

the limits of a safe,

effective stretching

zone.

5. START EASY: Start each session

with

the stretches

you find

easiest.

This will help you relax,

concentrate,

and warm up for the more difficult

parts of your routine.

Do's and Don'ts for Minimizing Soreness and

Muscular Stress

The following do's and don'ts will help reduce

the chance

of soreness,

and will increase the effectiveness of a workout.

o DO OBTAIN

PROPER

MEDICAL CLEARANCE PRIOR TO

STARTING AN AEROBIC EXERCISE PROGRAM

BY

HAVING

A

PHYSICAL EXAM.

o Do set realistic goals and objectives.

o Do

exercise

within your THRR.

o Do warm up and

cool

down properly.

o Do

stretching exercises before beginning a Lifestride

program.

o Do stretching exercises after completing the cool-down.

o Don't increase

duration or intensity

by more than one level per week.

(only

Hill Profile and Random

programs).

o Don't increase intensity

and duration

at the same time.

o Don't overextend effort in hot and/or

humid

weather.

6. AN EMPTY STOMACH MAKES STRETCHING EASIER: Stretching

routines

are easier and more 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

on the preceding pages before and after your

workout, but you should to perform those which most directly affect the

muscles used during a workout.

30 26 min

20.5 min

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How to Choose an Aerobic

Training Method

Interval Striding Compared to Running

Interval striding has many features that make it superior to running for

most individuals. Compared to running, interval striding is much less

stressful on the bones and joints. This reduced stress is enhanced

through the Lifestride trainer's flexible striding surface. When you run

(whether on a treadmill or outside) you leave the ground with every stride

and land with three to four times your body weight. With interval striding,

one foot is always in contact with the ground, so you land with only one

to one and a half times your body weight.

'"

How hard you work out during your Lifestride exercise sessions depends

on your fitness goals and physical condition. If you don't enjoy your

workouts, you won't continue. Basically, you should design workouts

you can live with.

This section describes an aerobic training method that is available on

the Lifestride aerobic trainer

-

interval striding.

Interval

Striding

Interval striding combines the best features

of walking and interval training. Like

walking, interval striding is a natural,

comfortable motion which is easy for

virtually everyone to master. By combining

walking with progressive hills, interval

striding allows you to achieve the important

benefits of interval training. Previous

research studies on the progressive Hill Profile have shown that it is

superior to steady-paced training for improving aerobic capacity.

By adding incline to striding, you partially lift your own weight with each

stride. This is great for shaping and toning the major muscle groups of

the legs and buttocks. This is the same physiology that has made stair-

climbing and step aerobics so popular.

Figure 6: Interval Striding Versus Jogging. Caloric Expenditure

60

so

Minutes to Burn 300 Calories (K cal)

By An AverajJe-Sized (68 kilogram) Individual

Interval Striding Versus Jogging

40min

40

54 min

FIT TEST SCORE

PROGRAM

less

than

20 A

20 -29 B

30 -39 C

40 -49 0

more

than

50 E

Many people don't realize how effective the addition of incline in interval

striding is in terms of caloric burn. The figures on the preceding page

and below show that interval striding at fairly low speeds often helps

burn more calories than running on a level surface at much higher

speeds.

Figure 7: Interval Striding Versus Jogging -Time Requirement

600 Calories Expended During 30 Minutes of

Interval Striding or Jogging Under Various

Speed and Incline Conditions

500

400

300

200

100

o

510 15 20 25

Interval

Striding: The Exercise for the 90s

For

many

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

simple, practical, motivational and a low-impact way to burn calories.

We're confident that once you try interval striding on the Lifestride

aerobic trainer, you'll agree it's the ideal exercise for the 90s and

beyond!

502

439

Determining an Interval Striding Program Level

You are now ready to select your optimal interval striding program. Each

of the programs has been designed to keep your heart rate in the target

training zone, offer the benefits of progressive hillinterval training, build

leg strength and be fun and motivational. Once you start the interval

striding program, it should serve as the cornerstone of your aerobic

fitness program. However, feel free to supplement it with other aerobic

activities.

To start a personalized interval striding program, locate your Fit Test

score (V02 Max) in the left column of the chart below. The

corresponding letter tells you which interval striding program to follow.

(To obtain a Fit Test score refer to page 21.)

224

167

30 About The Interval Striding Programs

The following descriptions will help you understand the Lifestride

treadmill and the interval striding programs.

Speed: This is the belt speed you should program into the

Lifestride trainer.

This is the Hill Profile level you should program into

the Lifestride trainer in order to provide the correct

interval striding level. Hill inclines will automatically be

determined.

Level:

Duration: The time you exercise during each interval striding

workout.

The number of calories you'll burn for a 12-minute

workout. (If you have elected to work out for 24

minutes simply double this number.)

Calories:

Heart Rate: Percent of maximum heart rate. (To determine your

maximum heart rate, subtract your age from 220.)

How often during a week you should perform the

interval striding program.

Frequency:

- -

WEEK

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

Saeed (mah) 4-4.5 4-4.5 4-4.5 4-4.5 4-4.5 4-4.5

Level

8 9 10 11 12 12

Duration (mins) 12-24 12-24 12-24 12-24 12-24 12-24

Calories (12

mins):

2 mah 111 120 128 136 144 144

3 mah 124 133 142 151 160 160

Heart Rate % 60-70 60-70 65-75 70-80 70-80 70-80

Frequency 3-5 3-5 3-5 3-5 3-5 3-5

WEEK

12-3 4-6 7-9 10-12

Speed

(mah)

2-3 2-3 2-3 2-3 2-3

Level 12345

Duration (mins) 12-24 12-24 12-24 12-24 12-24

Calories (12 mins):

2 mph 42 43 44 47 51

3 mph 56 57 59 63 69

Heart Rate % 60-70 60-70 60-70 70-80 70-80

Frequency 4-5 4-5 4-5 4-5 4-5

WEEK

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

...§Qeed (mph) 4.5-6 4.5-6 4.5-6 4.5-6 4.5-6 4-4.5

Level 6. 7 8 9 10 10-12

Duration (mins) 12-24 12-24 12-24 12-24 12-24 12-24

Calories (12

mins):

4.5 mah 136 141 145 150 154 154-163

6.0 mah 203 215 227 239 252 252-276

Heart Rate % 60-70 60-70 65-75 70-80 70-80 70-80

Frequencv 3-4 3-4 3-4 3-4 3-4 3-4

WEEK

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

Speed

(mah)

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

Level 2 3 45 6 6

Duration (mins) 12-24 12-24 12-24 12-24 12-24 12-24

Calories (12

mins):

3 mah 57 59 63 69 75 75

4 mQh 71 74 79 87 95 95

Heart Rate % 60-70 60-70 65-75 70-80 70-80 70-80

Frequency 4-5 4-5 4-5 4-5 4-5 3-5

WEEK

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

Saeed (mph) 3-4 3-4 3-4 3-4 3-4 3-4

Level 6 7 89 10 10

Duration (mins) 12-24 12-24 12-24 12-24 12-24 12-24

Calories (12

mins):

2 moh 75 81 87 93 99 99

3 mah 95 103 111 120 128 128

Heart Rate % 60-70 60-70 65-75 70-80 70-80 70-80

Frequency 3-5 3-5 3-5 3-5 3-5 3-5

-- --

Lifestride Interval Striding Programs

(Using the Hill Profile)

The

following

programs (A - E) are examples of progressive Lifestride

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

when creating your personal exercise program.

Program D

Program E

[

Interval Striding Using the Manual and Random

Programs

The interval striding programs described in this manual are designed

for the Hill Profile program. If you wish to create your own variations on

these programs, you may utilize either the Manual or Random modes

on the Lifestride treadmill.

If you choose to create an interval striding program utilizing the Manual

program, it is recommended that you first set a comfortable striding

speed, then select the inclines and durations desired using the

appropriate keys on the key pad.

If you choose to perform interval striding utilizing the Random program,

it is recommended that you choose a level one or two lower than

normally used on the Hill Profile, due to the increased difficulty of this

program.

Most people will discover the ease of use and motivation inherent in

performing interval striding in the Hill Profile, making this the preferred

choice.

How to Exercise Effectively

Exercising too hard is as ineffective as not working hard enough. In fact,

it can be harmful. For an effective workout, you must determine your

optimal workout frequency, duration and intensity and stick to it!

Training

Heart

Rate Range (THRR) Calculation

To approximate your Training Heart Rate Range (THRR), you must first

calculate your theoretical maximum heart rate (the following formula is

recognized by the American College of Sports Medicine as a method

for determining your maximum heart rate):

Subtract your age from 220. For example, if you are 35 years old, your

theoretical maximum heart rate is 185. Establish your THRR by

multiplying this number (185) first by 60% to establish the lower limit

and then by 85% to establish the upper limit.

Examples for age 35:

Fat Loss Training Range:

Lower limit: (220 less 35 =185) X .60 =111 beats/min.

Upper limit: (220 less 35 =185) X .75 =139 beats/min.

Lifetime Exercise for Health and Fitness

Numerous scientific and medical studies demonstrate that lifetime

consistency is the key to achieving the most important health benefits

from exercise. Interval striding is the ideal form of exercise for lifetime

health and fitness. It features the easy, natural activity of striding and

adds the features of interval training. Its low-impact nature reduces the

injury potential. The motivational nature of the Hill Profile on the

Lifestride trainer assures the enthusiasm and enjoyment so essential to

maintaining a lifelong exercise habit.

The Lifestride Trainer: The Ultimate Striding Machine

The Lifestride treadmill is loaded with features designed to make interval

striding comfortable, motivational and safer. The flexing deck minimizes

impact to bones and joints. The quiet, powerful motor allows belt speeds

from 0.5 to 11.0 mph. The ergonomically designed side rails remain out

of the way. The Lifestride aerobic trainer is truly the machine of the 90s

and beyond for walking, running and interval striding.

Cardiorespiratory

Training

Range:

Lower Limit (220 less

35 =185) x .75 =139

beats/minute

Upper Limit (220 less

35 =185) x .85 =157

beats/minute

NOTE: A stress test administered by adoctor is the most

accurate method of determining your maximum heart rate

and overall cardiorespiratory condition. We strongly

recommend that you see adoctor before beginning any

exercise program, especially if you have ahistory of high

blood pressure, heart problems, or if you are over the age

of 45. You and your doctor can decide whether amaximum

stress test is advisable.

By making sure

your heart rate stays within your range during workouts,

you will achieve optimal training benefits with minimal stress to your

cardiorespiratory

system. As

your

fitness

program progresses, your

aerobic capacity

will build and your body will begin to show the benefits

of what is referred to by

fitness experts

as the training

effect.

Table 5 on page 55 can be used

to determine your training heart rate

range for fat loss and cardiorespiratory improvement.

.

American

College of Sports Meoicine, Guidelines for Exercise Testing and Prescription (Lea & Febiger:Philadelphia,

1986),p.32.

Checking Your Pulse

For best results, stay within your

THRR

during exercise. To do this,

check your pulse periodically during your workout. (See Figure 4 on

page 14 for the times to .check your heart rate during the Hill Profile

program.)

You may wish to use the optional chest strap, but your own two fingers

will suffice. A pulse can be conveniently monitored in two locations: (1)

halfway between the ear and windpipe on the neck or (2) on the thumb

side of the inside of the wrist. To monitor your pulse, hold your index

and middle fingers together against either site. (The neck site is easiest

during exercise.)

CAUTION: Do not press too hard, especially when taking a

neck pulse. Excessive pressure can reduce blood flow and

cause the heart to slow down.

A 15-second count is recommended. Your heart rate per minute is four

times the 15-second count.

Figure

8: Training Zone Chart

TRAINING ZONE CHART

100% 200

195

W

I-

:) 75%

Z

~

in

~60%

W

In

185 180

85% 175

20 30 40 45

AGE

50 60

55

25 35

DTraining above

85% of your theoretical maximum

heart rate is not recommended.

.CARDIORESPIRATORY TRAINING RANGE -- between 75% and

85% of your theoretical maximum heart rate.

DFAT LOSS TRAINING RANGE -- between 60% and 75%

of your theoretical maximum heart rate.

.For most people, training benefits are difficult to achieve

if performed below 60% of their theoretical maximum heart rate.

155

65

100%

85%

75%

60%

How to Stay Motivated sense of pride and accomplishment when you achieve goals you have

set for yourself, and nothing is more motivating than success.

6. Keep a Progress Chart. A daily log, like the one included at the end

of this manual, helps you monitor your progress objectively. Subjective

comments about how you feel during and after your workouts can keep

you aware of subtle changes as you improve, and this is a good way for

you to catch yourself in a slump.

Maintaining consistent exercise habits is a big challenge. Adherence to

a training program results in tremendous rewards. Once you begin to

notice how much better you look and feel) you will wonder how you ever

got along without a regular exercise program. You will look forward to

your next workout.

The physiological and psychological benefits are not immediately

apparent. Sometimes it is hard to stay motivated until you begin to see'

results. The following tips are a few of the more popular and effective

strategies used by successful athletes, coaches, and sports

physiologists to maintain a high degree of motivation.

1. Be Responsible. When it comes to the bottom line, you make the

decision whether to exercise or watch TV, whether to refuse that extra

pastry or to indulge. While the pressures of daily life often seem to force

you into putting off exercise, remind yourself that it's your health that's

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 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)

If you are working to reduce the probability of heart disease or to improve

endurance, your goal is to build stronger heart and lungs

(cardiorespiratory improvement). By expanding lung capacity, your

body's intake and utilization of oxygen is increased. Regular aerobic

exercise accomplishes this and improves muscle endurance at the

same time. (See Figure 8 on page 49 for a Heart Rate Training Zone

chart with suggested heart rates for both fat loss and cardiorespiratory

training.)

Fit Guidelines

FIT

stands for FREQUENCY of exercise, INTENSITY of exercise and

the amount of TIME (duration) spent exercising. These are the three

variables in designing an effective PEP. Here's how to use the FIT

guidelines to develop your PEP:

FREQUENCY. . .refers to how many times you use the Lifestride trainer

each week. If the objective is to improve cardiorespiratory fitness, use

the Lifestride treadmill at least three times a week, with no more than

two days between workouts. At first, you should give your muscles a

chance to adapt to increased activity.

When you begin your FIT regimen, you should not exercise more than

once every other day. This should prevent muscle soreness and fatigue.

Even after you have progressed sufficiently, the American College of

Sports Medicine still recommends that your workout not exceed five

times per week. Increased frequency yields minimal additional

cardiorespiratory improvement and increases the risk of muscle strain.

Only highly trained, competitive athletes should consider daily workouts.

However, if your goal is fat loss, you should exercise more frequently,

for longer periods of time, at a lower level of intensity.

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

75% of the theoretical maximum heart rate is the threshold above which

optimum cardiorespiratory training occurs for those who are medically

fit. A safe upper limit for these same people is 85%. * Select a level of

intensity that puts your heart rate between 75% and 85% of your

theoretical maximum for cardiorespiratory improvement. Beginners will

want to exercise at a heart rate which is closer to 75% , while highly

trained athletes may want to exercise closer to 85% of their theoretical

maximum heart rate.

No two people are exactly alike, so no two aerobic exercise plans should

be identical. People vary widely in their health and fitness status. Goals,

motivation, age, physical condition, exercise experience and time

constraints are different. That's why using the Lifestride aerobic trainer

is an ideal form of exercise. It is designed to deliver a computerized

workout tailored specifically to your training capacity.

This section provides the general guidelines you need to develop your

Personal Exercise Plan (PEP). Remember, you are your own best

coach since you know your limitations and expectations better than

anyone.

The American College of Sports Medicine and American Medical

Association have established medical screening guidelines for exercise,

and we strongly recommend that you consider the start of your PEP as

an appropriate time to see your physician.

Medical clearance for use of the Lifestride aerobic trainer should be

obtained by individuals over 45 who have a major risk factor for coronary

disease, such as heart disease, high blood pressure, high cholesterol

levels, cigarette smoking or a family history of heart disease. Medical

clearance should be obtained by all persons, regardless of age, with

cardiorespiratory disorders, diabetes, bone and/or joint disease, or

persons who have had any symptoms of coronary disease.

In general, anyone starting avigorous exercise regimen

should see aphysician for amedical exam. The extent of the

exam will depend on the physician's preliminary evaluation

of the individual's health status.

PLANNING

AN AEROBIC

WORKOUT

GOALS:

Goals

determine the

direction

and type

of

exercise plan that

is

suitable

for you. An individual wishing to reduce his or her risk of heart disease

will train less strenuously than a competitive athlete.

There are two major goals

of

aerobic exercise:

1. Cardiorespiratory improvement

2. Fat loss

Varying the frequency and intensity of the aerobic workout changes the

focus from one goal to the other. High intensity aerobic exercise for

shorter periods of time promotes cardiorespiratory improvement and

burns mostly muscle glycogen

as

fuel. Low intensity aerobic exercise

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

of

exercise burn more calories from stored fat.

'American College of Sports

Medicine. Guidelines

for

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

Philadelphia.

1986), p. 32.

See Table 5on page 55 for an approximation of the Table 5: Training Heart Rate Range (THRR) for Fat Loss and

theoretical Maximum Heart Rate and Training Heart Rate Cardiorespiratory Improvement

Range (THRR) for various age categories.

You should

adjust

the intensity (level) of your workout to keep your heart Age Max 60% 75% 85%

Optimal

HR> HR HR HR

Training

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

at a level of intensity on the Hill Profile program than at that same level 20 200 120 150 170 160

on the Manual program. 21 199 119 149 169 159

22 198 118 148 168 158

TIME...

refers to the number of minutes you spend on your THRR. 23 197 118 148 167 158

Optimal cardiorespiratory and endurance improvements come with 24 196 117 147 166 157

prolonged use of 12 to 24 minute workouts. A beginner might start with 25 195 117 146 165 156

the 6 or 12 minute Hill Profile program. As you adapt, you should extend 26 194 116 145 164 155

27 193 115 145 164 154

the duration of your workout. The 18 through 60 minute Hill Profile 28 192 115 144 163 154

programs are available for this purpose. You should be sure to keep 29 191 114 143 162 153

your heart rate within your THRR by adjusting the intensity level. 30 190 114 142 161 152

31 189 113 142 160 151

It is recommended that

those just

beginning to use the 32 188 112 141 159 150

Lifestride aerobic trainer,

even if in excellent condition, start

33 187 112 140 158 150

with the standard

Hill Profile

program. 34 186 111 139 158 149

35 185 111 139 157 148

If your objective

is FAT LOSS,

it is better to stride for alonger 36 184 110 138 156 147

37 183 109 137 155 146

duration.

You will find that alower level

of intensity allows you to 38 182 109 136 154 146

workout longer.

You can increase the intensity

as you progress. A 39 181 108 136 153 145

heart rate range

of 60% to 75% of the theoretical maximum

heart 40 180 108 135 153 144

rate is the preferred range for fat loss training. 41 179 107 134 152 143

42 178 106 133 151 142

43 177 106 133 150 142

44 176 105 132 149 141

45 175 105 131 148 140

46 174 104 130 147 139

47 173 103 130 147 138

48 172 103 129 146 138

49 171 102 128 145 137

50 170 102 127 144 136

51 169 101 127 143 135

52 168 100 126 142 134

53 167 100 125 141 134

54 166 99 124 141 133

55 165 99 124 140 132

56 164 98 123 139 131

57 163 97 122 138 130

58 162 97 121 137 130

59 161 96 121 136 129

60 160 95 120 136 128

61 159 95 119 135 127

62 158 94 118 134 126

63 157 94 118 133 126

64 156 93 117 132 125

65 155 93 116 131 124

66 154 92 115 130 123

67 153 91 115 130 122

68 152 91 114 129 122

69 151 90 113 128 121

70 150 90 112 127 120

kgs. Ibs. kgs. Ibs. kgs. Ibs. kgs. Ibs. kgs. Ibs. kgs. Ibs.

34 75 48.5 107 63 139 77.5 171 92 202 106.5 234

34.5 76 49 108 63.5 140 78 172 92.5 204 107 235

35 77 49.5 109 64 141 78.5 173 93 205 107.5 237

35.5 78 50 110 64.5 142 79 174 93.5 206 108 238 Q;I

36 79 50.5 111 65 143 79.5 175 94 207 108.5 239 0-

36.5 80 51 112 65.5 144 80 176 94.5 208 109 240 (j)

37 81 51.5 113 66 145 80.5 177 95 209 109.5 241

~37.5 83 52 114 66.5 146 81 178 95.5 210 110 242

~38 84 52.5 116 67 147 81.5 179 96 211 110.5 243 cQ'

38.5 85 53 117 67.5 149 82 180 96.5 212 111 244 ::r

39 86 53.5 118 68 150 82.5 182 97 213 111.5 245 b>

87 68.5 151 83 183 97.5 215 112 246 :::s

39.5 54 119 i§

40 88 54.5 120 69 152 83.5 184 98 216 112.5 248 ii!

40.5 89 55 121 69.5 153 84 185 98.5 217 113 249 0'

186 113.5 :::S

41 90 55.5 122 70 154 84.5 99 218 250

41.5 91 56 123 70.5 155 85 187 99.5 219 114 251

42 92 56.5 124 71 156 85.5 188 100 220 114.5 252

42.5 94 57 125 71.5 157 86 189 100.5 221 115 253

43 95 57.5 127 72 158 86.5 190 101 222 115.5 254

43.5 96 58 128 72.5 160 87 191 101.5 223 116 255

44 97 58.5 129 73 161 87.5 193 102 224 116.5 256

44.5 98 59 130 73.5 162 88 194 102.5 226 117 257

45 99 59.5 131 74 163 88.5 195 103 227 117.5 259

45.5 100 60 132 74.5 164 89 196 103.5 228 118 260

46 101 60.5 133 75 165 89.5 197 104 229 118.5 261

46.5 102 61 134 75.5 166 90 198 104.5 230 119 262

47 103 61.5 135 76 167 90.5 199 105 231 119.5 263

47.5 105 62 136 76.5 168 91 200 105.5 232 120 264

48 106 62.5 138 77 169 91.5 201 106 233

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