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Fabricant : Life Fitness
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right to left during the workout. The higher the column, the higher the incline. Consequently, you must increase your effort. (2) SECOND HEART RATE CHECK POINT: At the second heart rate check point, your pulse should be between 80% and 85% of the Figure 4: Hill Profile theoretical maximum heart rate for your age category for cardiorespiratory training. Random or Manual ... o Use the.A. keys to select a goal: Time, Miles, or Calories. Press HILL PROFILE the ENTER key for your selection. ... o Use the.A. keys to enter a specific time, distance or calories goal as desired. A valid time goal is from 1 to 90 minutes, a valid Terrain (hills distance goal is from 0.1 to 10.0 miles, and a valid calories goal is and valleys) from 1 to 2000 calories. o In the RANDOM program only, enter an incline level from 1 to 12 then press the ENTER key. (The MANUAL program does not require an incline leveL) Elapsed Time (minutes) ---- ... o Use the.A. keys to select a belt speed from 0.5 to 11.0 m.p.h. 6 Min. Program 1.0 1.5 2.0 2.5 3;0 3.5 4.0 4.5 5.0 5.5 6.0 (CAUTION: the belt will begin traveling at 0.5 m.p.h. while you 9 Min. Program 1.0 2.0 3.0 4.0 5.0 6.0 7.0 8.0 9.0 10.0 11.0 12.0 12 Min.Program 1.5 3.0 4.5 6.0 7.5 9.0 10.5 12.0 13.5 15.0 16.5 18.0 are selecting your speed.) Press the ENTER key. 15 Min. Program 2.0 4.0 6.0 8.0 10.0 12.0 14.0 16.0 18.0 20.0 22.0 24.0 18 Min. Program 2.5 5.0 7.5 10.0 12.5 15.0 17.5 20.0 22.5 25.0 27.5 30.0 NOTE: You may change the level of intensity at any time 24 Min. Program 3.0 6.0 9.0 12.0 15.0 18.0 21.0 24.0 27.0 30.0 33.0 36.0 ... during an exercise program by pressing the.A. keys. 36 Min. Program 3.5 7.0 10.5 14.0 17.5 21.0 24.5 28.0 31.5 35.0 38.5 42.0 48 Min. Program 4.0 8.0 12.0 16.0 20.0 24.0 28.0 32.0 36.0 40.0 44.0 48.0 60 Min. Program 4.5 9.0 13.0 18.0 22.5 27.0 31.5 36.0 40.5 45.0 49.5 54.0 -Random INTERVAL TRAINING In the Random program, the computer randomly selects hill-and-valley ... ... terrain which varies with every exercise program. Over one million FIRST HR CHECK POINT (1) SECOND HR CHECK POINT (2) combinations are offered in an interval training format. Because the incline levels are changing more often, it is more difficultthan the Hill Profile program. As a result, it is recommended that the Random 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. - 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. 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. 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 back or jog fatigue. in an upright position to avoid excessive leaning and D Press press the iclear ncline" twice. key to slowly incline the treadmill. To stop Ifyour concen...