Life Fitness Lifestride 5500, Operation Manual

Page 1: ... IT J j f 10601 West Be1n o tAvenue Franklin Park illinoIS 60131 M051 00K36 A006 ...

Page 2: ...scular endurance Read this manual now Before using the Lifestride trainer it is essential that you read this entire manual If you have further questions regarding the operation of the Lifestride trainer please call Life Fitness Customer SeNice Support at 708 451 0036 or toll free within the U S and Canada at 800 351 3737 In Europe call 49 89 310 6078 or your nearest fitness equipment dealer Introd...

Page 3: ...in the fullbenefits ofaerobic exercise Europe Life Fitness Europe GmbH Siemenstrasse 3 85716 Unterschleissheim Munich Germany Telefon 49 89 3106078 Fax 49 89 3107369 Telex 5215918 LSG In the past people with special health conditions have been advised by medical specialists to maintain a specified level of watts or calories per hour during their workouts as an indirect means of regulating their he...

Page 4: ...ogging Caloric Expenditure 41 Figure 7 Interval Striding Versus Jogging Time Requirement 42 Figure 8 Training Zone Chart 49 TABLES Table 1 Foreign Electrical Requirements 9 Table 2 FitTest Scoring 23 Table 3 Belt Speed 27 Table 4 Treadmill HillProfile 28 Table 5 Training Heart Rate Range 55 Table 6 Weight Conversion 57 Training Log 58 APPENDIX Proper Stretching Techniques 35 Tips for Good Stretchi...

Page 5: ... maintenance or service activities then unplug the unit 2 The equipment is to be used only by adults Close supervision is needed and appropriate measures should be taken to prevent spectators or pets from interfering in any way while an exercise routine is in progress 3 Always followthe console instructions for proper operation 4 Never operate a Lifestride unit if it has a damaged power cord or el...

Page 6: ...g belt is properly centered at the factory however the leveling legs may need to be readjusted at the location in which the unit is placed Figure 1 How to Level the Lifestride Trainer Figure 2 Proper Grounding jPx l A temporary adapter similar to the adapter above may be used to connect this plug to a 2 pole receptacle ifa properly grounded outlet is not available U S and Canada THE TEMPORARY ADAP...

Page 7: ...us profiles as well as hills and valleys encountered within the six Lifestride programs C PROGRAM PROFILE WINDOW A flashing matrix of LED lights shows your present position while the steady matrix of lights show your upcoming terrain As your workout progresses the lights move across the screen from right to left With the HillProfile you will encounter the terrain identified in Figure 4 on page 14 ...

Page 8: ...d Gradually brings your heart rate into the lower portion of your Target Heart Rate Range and increases respiration Blood flow to working muscles also increases see page 47 to calculate your THRR Heart Rate Fit Test o To begin press the START key o The message center willask your weight enter your current weight using the T keys then press the ENTER key o The message center willask you to select a...

Page 9: ...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 ...

Page 10: ...ity 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 ...

Page 11: ...work out of working out This revolutionary heart rate management system automatically adjusts your inclineto keep you at your appropriate target heart rate while you exercise Under training and over training are eliminated NOTE The Heart Rate program will not activate without acknowledgment from the optional Heart Rate Management System which includes a chest strap and receiver Using the Chest Str...

Page 12: ...am 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 w...

Page 13: ...hen entering any Fit Test information you can correct it by pressing CLEAR and re entering information requested on the Message Center Heart rate is dependent on many factors It is important to take your Fit Test under similar circumstances each time D amount of sleep the previous night seven or more hours is recommended D timeofday D time you last ate two to four hours after the last meal is reco...

Page 14: ...nput an unavailable USING ARROW KEYS accurate weight amount o SELECT PROGRAM Prompts you to select an 0 TO BEGIN USE SPEED KEY Speed is increased from 0 5 by USING ARROW KEYS exercise program Hill pressing key Random Manual Quick Start Fit Test or Heart Rate 0 00 PAUSED You have pressed the PAUSE button 5 minute time limit o MINUTES The Hill Profile program USING ARROW KEYS instructs you to select...

Page 15: ...enjoy a quicker pace at a lower grade level receive the same caloric expenditure advantages as those who would rather walk at a slower pace but at a higher grade incline For example Your relative Fit Test score is displayed Compare your score with others of your sex and age in Table 2 on page 23 Note ANy condition other than those stated below are possible malfunctions Please call service for furt...

Page 16: ... and all exterior surfaces regularly o Check operation of emergency stop once a week o Vacuum striding belt regularly to keep debris from accumulating o Inspect exterior parts regularly for wear and tear especially the striding belt and deck o Inspect area under unit and vacuum regularly NUMBERS IN TABLE REPRESENT INCLINE GRADES IN PERCENTAGES NOTE When cleaning the exterior of the unit a non abra...

Page 17: ... to start striding belt tracking back to center of roller CAUTION DO NOT TURN TENSIONING BOL T MORE THAN 1 4 TURN A T ONE TIME OR A MAXIMUM OF 1 FULL TURN Step 4 Repeat adjustments until striding belt appears centered Allow machine to continue running for several minutes to observe if tracking remains stabilized Step 1 Locate the two belt tensioning bolts situated on each side of the rear frame ca...

Page 18: ...ial number of your Lifestride 5500 aerobic trainer is located on the front liftframe next to the voltage I D plate Physical Length 72 inches Width 29 inches Height 46 inches Weight 200 Ibs Color Dark light gray with black red accents Step 3 o Contact Life Fitness Customer Service Support Life Fitness Customer Support 10601 W Belmont Avenue Franklin Park IL 60131 U S A 800 351 3737 toll free within...

Page 19: ...xercise easier and more enjoyable to perform and lessens the riskof injury Without proper consistent stretching ligaments and tendons can become taut and shortened due to decreased circulation These inflexibletissues are more prone to chronic soreness and to rupture than loose stretch conditioned tissues And nothing is more discouraging than nagging injuries Stretching helps people of all ages and...

Page 20: ...ere you feel resistance but no pain Hold that position and breathe deeply and slowly for 5 10 seconds Stretch both sides of your body when the illustration calls for arm or leg stretching When the illustration calls for shoulder rotation perform five rotations in each direction Figure 5 Recommended Stretching Exercises Lower Back Hamstring Shoulders ...

Page 21: ...mine the limits of a safe effective stretching zone 5 START EASY Start each session with the stretches you find easiest This will help you relax concentrate and warm up for the more difficult parts of your routine Do s and Don ts for Minimizing Soreness and Muscular Stress The following do s and don ts will help reduce the chance of soreness and will increase the effectiveness of a workout o DO OB...

Page 22: ...you should design workouts you can live with This section describes an aerobic training method that is available on the Lifestride aerobic trainer interval striding Interval Striding Interval striding combines the best features of walking and interval training Like walking interval striding is a natural comfortable motion which is easy for virtually everyone to master By combining walking with pro...

Page 23: ...ts of progressive hillinterval training build leg strength and be fun and motivational Once you start the interval striding program it should serve as the cornerstone of your aerobic fitness program However feel free to supplement itwith other aerobic activities To start a personalized interval striding program locate your Fit Test score V02 Max in the left column of the chart below The correspond...

Page 24: ...54 163 6 0 mah 203 215 227 239 252 252 276 Heart Rate 60 70 60 70 65 75 70 80 70 80 70 80 Frequencv 3 4 3 4 3 4 3 4 3 4 3 4 WEEK 1 2 3 4 6 7 9 10 12 Maintenance Speed mah 3 4 3 4 3 4 3 4 3 4 3 4 Level 2 3 4 5 6 6 Duration mins 12 24 12 24 12 24 12 24 12 24 12 24 Calories 12 mins 3 mah 57 59 63 69 75 75 4 mQh 71 74 79 87 95 95 Heart Rate 60 70 60 70 65 75 70 80 70 80 70 80 Frequency 4 5 4 5 4 5 4 5...

Page 25: ...trate that lifetime consistency is the key to achieving the most important health benefits from exercise Interval striding is the ideal form of exercise for lifetime health and fitness It features the easy natural activity of striding and adds the features of interval training Its low impact nature reduces the injury potential The motivational nature of the Hill Profile on the Lifestride trainer a...

Page 26: ...asiest during exercise CAUTION Do not press too hard especially when taking a neck pulse Excessive pressure can reduce blood flow and cause the heart to slow down A 15 second count is recommended Your heart rate per minute is four times the 15 second count Figure 8 Training Zone Chart TRAINING ZONE CHART 100 200 195 W I 75 Z in 60 W In 185 180 85 175 20 30 40 45 AGE 50 60 55 25 35 D Training above...

Page 27: ...ealth conscious decision every time you have a choice A routine time and place for exercise is a simple first step You may even consider writing down your exercise session in a daily appointment book as if it were a business appointment This will ensure that other activities will not interfere 3 Rehearse Mentally Visualize the actions of exercising and create a mental picture of yourself in peak p...

Page 28: ...heoretical maximum heart rate No two people are exactly alike so no two aerobic exercise plans should be identical People vary widely in their health and fitness status Goals motivation age physical condition exercise experience and time constraints are different That s why using the Lifestride aerobic trainer is an ideal form of exercise It is designed to deliver a computerized workout tailored s...

Page 29: ...ntensity level 30 190 114 142 161 152 31 189 113 142 160 151 It is recommended that those just beginning to use the 32 188 112 141 159 150 Lifestride aerobic trainer even if in excellent condition start 33 187 112 140 158 150 with the standard Hill Profile program 34 186 111 139 158 149 35 185 111 139 157 148 If your objective is FAT LOSS it is better to stride for a longer 36 184 110 138 156 147 ...

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