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EXERCISE
SORE MUSCLES AND JOINTS
(Hips, Knees, Ankle, Foot, Etc.)
Begin with 12" of Lift. Start walking or running. If gait is still painful,
adjust the bars upward one or two notches to create more Lift and
decrease the joint load.
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Start Slowly!
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It's ok to hold onto the bars or straps, but a free arm swing is best.
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Set the incline to 2-3%. This decreases impact stress.
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Gradually increase the duration of exercise and increase the speed.
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Arthritis pain varies, so the exercise speed and duration vary based
on symptoms.
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If pain increases, move the bars up one notch for increased Lift.
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If you're feeling good, go slightly faster or longer.
BEGINNING A WALKING OR RUNNING PROGRAM
Begin with 12" of Lift. If the gait is still painful, adjust the bars up one
or two notches
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Keep the pace conversational during the first few sessions.
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Increase the duration before increasing the pace!
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Use 2-3% elevation to recreate the stress of running outside.
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At the 3rd or 4th session, increase the speed to 0.5– 1 mph faster
than your normal pace. Keep the same duration.
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Use LightSpeed Lift 6–8 sessions before you walk/run at full Body
Weight either on a treadmill or outside.
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Ongoing program: Alternate 1–2 sessions of LightSpeed Body Weight
Support training with 1–2 sessions of full Body Weight exercise.
DIABETES AND WEIGHT LOSS
Begin with 12" of Lift. If the gait is still painful, adjust the bars up one
or two notches
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Use extra lift—start with the bar 14" above the hip vs. 12"
normally used.
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Begin slowly and seek to add duration.
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Use 3% incline.
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Try to alternate running and walking even without increasing
the speed. This fuels a feeling of accomplishment.
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Vary the speeds.
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Use hand weights and upper body movement to increase
the intensity.
PROGRAMS
IMPROVING SPEED AND RAISING ANAEROBIC THRESHOLD
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Your LightSpeed Lift Training Pace (LS–TP) should be
30 seconds/mile faster than a normal, training pace (N–TP).
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If N-TP = 9 min/mile (6.7 mph) then LS-TP would be 8.5 min/mile
(7 mph).
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Practice 2 runs at the LS–TP for a normal training duration.
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After the 2 acclimating sessions:
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5 min. Warm-up at normal TP
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1' LS–TP. - 2' LS–TP + 1mph.
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Alternate this 5-15 times, then cool down for 5' at normal TP.
HELPING WITH BALANCE AND CONFIDENCE
Muscular weakness, Dizziness, Poor Endurance, Stroke rehab.,
Traumatic Brain Injury:
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Assume a slow progression in duration and speed.
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Assume that the LightSpeed Lift may feel strange and
uncomfortable at first.
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Allow time for standing and getting used to the Lift feel prior
to starting the Treadmill.
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Practice the safety stop.
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Practice balance challenges with the treadmill belt stopped.
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Practice stepping on and off the belt at slow speeds.
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Practice walking while holding the elastic straps.
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Practice running even at walking speeds—it's empowering to run!
STRESS, ANXIETY, AND DEPRESSION
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Aerobic exercise is a prime antidote to stress!
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Keep the sessions easy in speed and effort but seek to
increase the duration.
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Longer duration exercise increases the therapeutic effect
of exercise!
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Continue to challenge and change up your workouts.
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Keep a log!
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Be consistent!
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Set goals: distance, speed, duration, a long hike with
friends/family, a race.
SETTING
THE HEIGHT
LATCHING IN
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