Table of Contents
Advertisement
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.
Hide quick links:
Advertisement
Table of Contents
