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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'"
T keys.
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".
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