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Introduction Congratulations... and welcome to the world of Life Fitness and the Lifestride@ 5500 aerobic trainer. The Life Fitness reputation for quality exercise products fitness industry. conditioning - of the following all home Increase the space between o Connect the equipment to an outlet on a different to which the receiver is connected. o Consult an exercise technician for help. equipment You are cautioned that any changes could void your product warranty.
Sales and Product Information Life Fitness Corporate Headquarters 10601 West Belmont Avenue Franklin Park, Illinois60131 U.S.A. (800) 735 -3867 Toll-free (withinthe U.S. and Canada) (708) 451-0036 Fax: (708) 288-3703 Customer Service, Assistance on Installation, Operation, Warranty, Parts and Repairs: Life Fitness Customer Service & Support 10601 West Belmont Avenue Franklin Park, Illinois60131 U.S.A. (800) 351-3737 Toll-free (withinthe U.
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. . . . . . . . . . . . . . . . . . . . . . . . . .
Safety Instructions 12. To disconnect: Remove the plug from the electrical outlet by, gripping the plug firmly and pulling it out of the outlet. Do not remove It is essential that you read this entire manual. It explains the design philosophy of the Lifestride trainer, how to operate it, and ways to tailor your aerobic workouts to meet your personal fitness objectives.
How to Level the Lifestride Trainer The treadmill striding belt is properly centered at the factory; however, the leveling legs may need to be readjusted at the location in which the unit is placed. For safe operation, the Lifestride trainer must be properly grounded. If the unit malfunctions or breaks down, proper grounding provides a path of least resistance for an electrical current, which reduces the risk of electrical shock to someone touching or using the unit.
o How to Use the Display Console HEART RATE: When used in conjunction with the optional Heart Rate program, your current heart rate will be displayed. o CALORIESI HOUR: The computerized display console allows you to watch your progress as you walk, jog or run. o exercise time as your endurance improves. B. Figure 3: Display Console A C. -~~':~' ~ 8CALOAIESOURffEO .SPEED .CALORIES/HOuR .PACE - G F D ,..I""""'""""I"''IDT ' ~r::;;;---, co ~ .
Simplified Operating Instructions & Program Selections 24, 36, 48, or 60 minutes ENTER o After using the... T keys, then press the key. selecting a workout duration, you will be requested to select an incline level. Select an incline level from 1 to J 2 using the... Selecting a Lifestride workout program is easy. Six computerized aerobic workout programs are available on your Lifestride trainer: 1. Hill Profile 2. Random 3. Manual 4. Quick Start 5. Heart Rate 6.
acid, which tend to build up in muscles to muscle soreness. during a workout and contribute FOR FAT LOSS TRAINING: (1) FIRST Heart Rate Check Points: Check your heart rate near the end of the plateau period and at the end of the interval training period. You might want to press the PAUSE key and then check your heart rate. The treadmill will pause for up to five minutes.
program be set one or two levels lower than normally selected D Once you are comfortable, during the Hill Profile program. \ arm swing Heart Rate Check Points: Check your heart rate after the first walk five minutes of exercise on the Random program and every five to ten minutes thereafter. This ensures that you are exercising within your THRR.
Heart Rate (functional only if a heart rate strap is worn and detected) The Life Fitness Heart Rate program, the most accurate Heart Rate monitoring system available on any treadmill, takes the guesswork out of working out. This revolutionary heart rate management system automatically adjusts your incline to keep you at your appropriate target heart rate while you exercise. Under-training and over-training are eliminated.
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. FitTest The Lifestride versatile the Fit Test D Use the'" T keys to select a goal: Time, Miles or Calories. the ENTER key for your selection. Press D D D to monitor D T keys.
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.
The Lifestride Message Center 0 MILES Prompts you to select desired miles to travel: 0.1 to 10.0. 0 MAX IS 10 MILES You have input an unavailable distance. 0 MINUTES (USING ARROW KEYS) Prompts you to select desired minutes to work out (1-90). 0 MAX IS 90 MINUTES You have input an unavailable time. Instructs you to begin an exercise program. 0 CALORIES (USING ARROW KEYS) Prompts you to select desired calories to burn up to 2000.
o BEGIN 5 MIN. FIT TEST NOW Start the 5-minute Fit Test. o TAKE YOUR PULSE FOR 15 SECONDS, START AT THE BEEP Take your pulse for 15 seconds and then enter count. o Your relative Fit Test score is displayed. Compare your FIT TEST SCORE IS: score with others of your sex and age in Table 2 on page 23. Error Messages Note: ANy condition other than those stated below are possible malfunctions. Please call service for further instructions.
Table 4: Treadmill Hill Profile. Incline % Grades Preventative Maintenance Tips Hill Number The Incline Level 1 1 0 2 4 3 6 5 7 Lifestride exercise 1.0 2.5 2.0 3.0 3.5 4.0 of the most 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 Here Lifestride 1.0 2.0 3.0 4.0 5.0 6.0 7.0 7.0 8.0 5 2.0 3.0 4.0 5.0 6.0 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 9 6.0 7.0 8.0 9.0 10.
CAUTION: DO NOT OVERTIGHTEN THE TENSIONING BOL TS WHILE MAKING BEL T ADJUSTMENTS. OVERTIGHTENINGOF BOLTS MAY OVER STRETCHAND DAMAGE STRIDING BELT AS WELL AS PLACE AN UNNECESSARYLOADON THEROLLERBEARINGS. How to Adjust and Tension the Striding Belt I Tool Required: 1/4" Hex key wrenchl If the striding turn These instructions A. Centering B. Tensioning are to be followed an existing clockwise when: or new striding belt.
.~ Lifestride 5500 Specifications How to Obtain Product Service If Designeduse. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. Home Speed range. . . . . . . . . . . . . . . .. 0.5 - 11.0 m.p.h. in 0.1 increments Elevation range. . . . . . . . . . . . . .. 0 - 15% grade in 0.5% increments Motor type. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . DC Motor size. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. 2.
APPENDIX Proper Stretching Techniques Stretching is perhaps the most neglected element of physical conditioning, because people do not associate flexibilitywith the more glamorous results of exercise - speed, strength and a lean body appearance. However, without significant flexibility,real gains in fitness are unnecessarily difficultto achieve and maintain.
,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.
Tips for Good Stretching Results Stretching is a special that requires concentration and patience for best results. Follow these tips and practice the stretches shown inthe preceding illustrations at least 3 timesa week for 15-minute sessions. You will progress safely and surely. 1. DRESS without discipline Wear loose-fitting, COMFORTABLY: restrictive belts, elastic, large soft fabric or buttons buckles.
How to Choose an Aerobic Training Method Interval Striding Compared to Running Interval that most striding stressful through How hard you work on your fitness workouts, you you can live with. This the section out during goals won't and Lifestride physical continue. exercise condition.
Many people don't realize how effective the addition of incline in interval striding is in terms of caloric burn. The figures on the preceding page and below show that interval striding at fairly low speeds often helps burn more calories than running on a level surface at much higher speeds. Determining an Interval Striding Program Level You are now ready to select your optimal interval striding program.
-- -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.
[ Interval Striding Programs The interval striding for the Hill Profile these programs program.
Figure 8: Training Checking Your Pulse Zone Chart For best results, stay within your THRR during exercise. To do this, check your pulse periodically during your workout. (See Figure 4 on page 14 for the times to .check your heart rate during the Hill Profile program.) TRAINING You may wish to use the optional chest strap, but your own two fingers will suffice.
How to Stay Motivated sense of pride and accomplishment when you achieve goals you have set for yourself, and nothing is more motivating than success. Maintaining consistent exercise habits is a big challenge. Adherence to a training program results in tremendous rewards. Once you begin to notice how much better you look and feel) you will wonder how you ever got along without a regular exercise program. You will look forward to your next workout. 6. Keep a Progress Chart.
If you are working How to Develop a Personal Exercise Plan (PEP) No two people are exactly be identical.
See Table 5 on page 55 for an approximation theoretical Maximum Heart Rate and Training Range (THRR) for various age categories. of the Heart Rate You should adjust the intensity (level) of your workout to keep your heart rate within its most effective range. You will find that it is easier to stride at a level of intensity on the Hill Profile program than at that same level on the Manual program. TIME... refers to the number of minutes you spend on your THRR.
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