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Life Fitness Lifestride Aerobic Trainer Lifestride 5500 manual

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Table of contents for the manual

  • Page 1

    , IT J j , f ~~~ <> ~,= 10601 West Be1n:o~t Avenue Franklin Park, illinoIS 60131 M051-00K36-A006[...]

  • Page 2

    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 Lif[...]

  • Page 3

    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 1[...]

  • Page 4

    Table of Contents Table of Contents Introduction. .......................................... 1 S a f e t y I n s t r u c t i o n s . ....................................6 How to Level the Lifestride Trainer. . . . . . . . . . . . . . . . . . . . . . . . . 8 G r o u n d i n g I n s t r u c t i o n s . ...... ...........................9 How to Use t[...]

  • Page 5

    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 s[...]

  • Page 6

    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 Instructio[...]

  • Page 7

    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 b[...]

  • Page 8

    Simplified Operating Instructions & Program Selections 24, 36, 48, or 60 minutes using the... T keys, then press the ENTER key. o After selecting a workout duration, you will be requested to select an incline level. Select an incline level from 1 to J 2 using the... T keys then press ENTER. You will then be requested to select a belt speed from[...]

  • Page 9

    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 shoul[...]

  • Page 10

    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"[...]

  • Page 11

    Heart Rate (functional only if a heart rate strap is worn and detected) Heart Rate Monitor Receiver Installation A cover plate securing the wire harnesses in place is located on the underside of the handlebar. Beneath the cover plate and immediately behind the emergency stop switch is a 3-pin connector matching the one on the Heart Rate Receiver Un[...]

  • Page 12

    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 [...]

  • Page 13

    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 Ver[...]

  • Page 14

    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 du[...]

  • Page 15

    Table 3: Belt Speed' Belt Speed Grade Level Caloric Expenditure (%) (Kcal/hr) User 1 @ 7.0 m.p.h. 1 913 User 2 @ 4.0 m.p.h. 14 861 User 3 @ 1.5 m.p.h. 14 367 User 4 @ 3.5 m.p.h. 3 378 User 5 @ 5.0 m.p.h. 12 948 User 6 @ 6.5 m.p.h. 4 951 o BEGIN 5 MIN. FIT TEST NOW o TAKE YOUR PULSE FOR 15 SECONDS, START AT THE BEEP o FIT TEST SCORE IS: Error M[...]

  • Page 16

    Hill Number Incline 1 2 3 4 5 6 7 Level 1 0 1.0 2.0 2.5 3.0 3.5 4.0 2 0 1.0 2.0 3.0 4.0 5.0 6.0 3 0 2.0 3.0 4.0 5.0 6.0 7.0 4 1.0 2.0 3.0 4.0 5.0 6.0 7.0 5 2.0 3.0 4.0 5.0 6.0 7.0 8.0 6 3.0 4.0 5.0 6.0 7.0 8.0 9.0 7 4.0 5.0 6.0 7.0 8.0 9.0 10.0 8 5.0 6.0 7.0 8.0 9.0 10.0 11.0 9 6.0 7.0 8.0 9.0 10.0 11.0 12.0 10 7.0 8.0 9.0 10.0 11.0 12.0 13.0 11 8.[...]

  • Page 17

    How to Adjust and Tension the Striding Belt CAUTION: DO NOT OVERTIGHTEN THE TENSIONING BOL TS WHILE MAKING BEL T ADJUSTMENTS. OVERTIGHTENINGOF BOL TS MA Y OVER STRETCH AND DAMAGE STRIDING BELT AS WELL AS PLACE AN UNNECESSARY LOAD ON THE ROLLER BEARINGS. I Tool Required: 1/4" Hex key wrenchl If the striding belt has moved to the right, turn the[...]

  • Page 18

    - .~ How to Obtain Product Service Lifestride 5500 Specifications If you have a problem. . . D e s i g n e d u s e . ................................... . Home Speed range. . . . . . . . . . . . . . . .. 0.5 - 11.0 m.p.h. in 0.1 increments Elevation range. . . . . . . . . . . . . .. 0 - 15% grade in 0.5% increments M o t o rt y p e . .... .........[...]

  • Page 19

    APPENDIX Proper Stretching Techniques Stretching is perhaps the most neglected element of physical conditioning, because people do not associate flexibility with the more glamorous results of exercise - speed, strength and a lean body appearance. However, without significant flexibility, real gains in fitness are unnecessarily difficult to achieve [...]

  • Page 20

    ,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 t[...]

  • Page 21

    Tips for Good Stretching Results Stretching is a special discipline that requires concentration and patience for best results. Follow these tips and practice the stretches shown in the preceding illustrations at least 3 times a week for 15-minute sessions. You will progress safely and surely. 1. DRESS COMFORTABLY: Wear loose-fitting, soft fabric cl[...]

  • Page 22

    30 26 min 20.5 min 20 .. .. .. .:5 :5 :5 ..5 ..s oS ~'# ~.. 0 o w '" "" 2i! a.. a.. g.~ .. .. ..c ..c a.. a.. ..c.. .... .... 10 ...> .¥~ ... 00 ",=", '" ..; ... '" .. .. ....c .... :s ...... ... .C..¥ Vi ~"C! '" ~; "ii "ii ~~o ..- J!! J!! .s..~. ..s ..s How to Cho[...]

  • Page 23

    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 [...]

  • Page 24

    - - WEEK 1 2-3 4-6 7-9 10 -12 Maintenance Saeed (mah) 4-4.5 4-4.5 4-4.5 4-4.5 4-4.5 4-4.5 Level 8 9 10 11 12 12 Duration (mins) 12-24 12-24 12-24 12-24 12-24 12-24 Calories (12 mins): 2 mah 111 120 128 136 144 144 3 mah 124 133 142 151 160 160 Heart Rate % 60-70 60-70 65-75 70-80 70-80 70-80 Frequency 3-5 3-5 3-5 3-5 3-5 3-5 WEEK 1 2-3 4-6 7-9 10-1[...]

  • Page 25

    [ 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 u[...]

  • Page 26

    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 convenientl[...]

  • Page 27

    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 worko[...]

  • Page 28

    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 an[...]

  • Page 29

    See Table 5 on page 55 for an approximation of the Table 5: Training Heart Rate Range (THRR) for Fat Loss and theoretical Maximum Heart Rate and Training Heart Rate Cardiorespiratory Improvement Range (THRR) for various age categories. You should adjust the intensity (level) of your workout to keep your heart Age Max 60% 75% 85% Optimal HR> HR H[...]

  • Page 30

    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[...]

  • Page 31

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