LifeSpan TR2000e Owner's Manual page 9

About Your Treadmill
Advanced Programs
Remember, if you simply get on your treadmill and go at the same pace, for
the same amount of time everyday your body will only improve to the level
of the workouts you are pushing yourself to do. To help get the most out of
your time spent exercising, LifeSpan treadmills include a full range of workout
programs. All programs are available in either "Speed" or "Incline" mode with
3 levels of intensity that you select during program set-up. When the "Speed"
mode is selected, the belt speed will vary during your workout while the
incline level stays constant. In "Incline" mode the speed remains constant
while the incline is adjusted by the program. In either mode you have full
control of the setting that is not being controlled by the program.
To complement these preset programs you also can use either of the 2 types
of heart rate training programs or design your own program. Refer to your
LifeSpan Club account for a full workout calendar using these programs.
The TR4000i treadmill adds a three-minute warm up and cool down to the
preset programs. It starts at 3 mph (for warm up) or 2.5 mph (for cool down),
but you have full control over the speed. To skip warm up, press Start. To skip
cool down, press Stop. The distance, steps, time, and calories you accumulate
in warm up and cool down are not counted in your workout totals.
Preset Programs
Long Slow Distance
(40 minutes default)
Long Slow Distance is a great
workout for anyone! Beginners can ease into their exercise program and
should include a Long Slow Distance workout each week to maximize overall
cardiovascular endurance development. Long Slow Distance workouts
are also great for experienced exercisers on days following a harder, higher
intensity workout.
Short Interval
(20 minute default)
Short Intervals are ideal for
beginning exercisers that want to start gaining the benefi ts of interval
workouts but aren't quite ready for a longer-intensity interval workout. Short
intervals are also ideal for experienced exercisers to develop their speed and
anaerobic fi tness. Remember, it's important to vary exercise intensity and
duration to maximize overall fi tness development so be sure to include some
interval workouts at least once a week.
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Moderate Interval
(30 minute default)
As you begin to exercise on a
regular basis and feel your fi tness improving you will be ready to begin
doing "Moderate Intensity Interval" workouts. Remember in this workout you
alternate between an easy recovery interval and a higher intensity interval.
You should feel comfortable to push yourself as you are never too far away
from an easier recovery interval. This workout will improve your overall
aerobic endurance while also maximizing anaerobic fi tness development.
Long Interval
(40 minute default)
Long Interval workouts are great
to maximize calorie burn and improve anaerobic fi tness. As in the Moderate
Interval workouts, remember you have a recovery period after each higher
intensity interval so you can comfortably push yourself to exercise at a
progressively higher level.
Negative Interval 1
(30 minute default)
The Negative Interval-1 workout
provides the benefi ts of a Steady
Pace workout but pushes you to slowly obtain a progressively higher steady
state exercise intensity and then allows you to slowly decrease the exercise
intensity. As your fi tness level improves, you can slowly push yourself to a
higher peak in overall exercise intensity.
Negative Interval 2
(30 minute default)
The Negative Interval-2 workout
has been designed to provide your body with a workout that begins with
a slight increase in exercise intensity and ends with a progressive decrease
in intensity. A workout with an increase and decrease in intensity will most
ideally develop your overall aerobic cardiovascular endurance. A workout
that decreases in intensity is also ideal for maximizing calorie burn, but most
ideally when done for a longer duration, such as 40 or 50 minutes.
About Your Treadmill
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