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