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10601 West Be1n:o~tAvenue
Franklin Park, illinoIS 60131
M051-00K36-A006
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Introduction Congratulations... and welcome to the world of Life Fitness and the Lifestride@ 5500 aerobic trainer. The Life Fitness reputation for quality exercise products that are motivating and reliable is unmatched in the fitness industry. The Lifestride treadmill is the fourth aerobic conditioning product from Life Fitness, joining the Lifecycle@ aerobic trainer, the Liferower@ total body conditioner and the Lifestep@ aerobic trainer, all home and health club favorites. Who uses the Lifestr
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Sales and Product Information Life Fitness Corporate Headquarters 10601 West Belmont Avenue Franklin Park, Illinois60131 U.S.A. (800) 735 -3867 Toll-free (withinthe U.S. and Canada) (708) 451-0036 Fax: (708) 288-3703 Customer Service, Assistance on Installation, The Lifestride 5500 trainer, designed exclusively for home use, Operation, Warranty, Parts and Repairs: provides you with an effective workout that is both motivating and Life Fitness time-efficient. The user-friendly console provides a
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Table of Contents Table of Contents Introduction. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1 FIGURES: Safety Instructions. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 Figure 1: How to Level the Lifestride Trainer. . . . . . . . . . . . . . . . . 8 How to Level the Lifestride Trainer. . . . . . . . . . . . . . . . . . . . . . . . . 8 Figure 2: Proper Grounding. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 Grou
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12. To disconnect: Remove the plug from the electrical outlet by, Safety Instructions gripping the plug firmly and pulling it out of the outlet. Do not remove the plug from the electrical outlet by pulling on the cord. It is essential that you read this entire manual. It explains the design philosophy of the Lifestride trainer, how to operate it, and ways to tailor 13. Keep all loose clothing and towels away from the treadmill'sfunning your aerobic workouts to meet your personal fitness objectiv
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How to Level the Lifestride Trainer Grounding Instructions The Lifestride 5500 must be leveled where it will be operated. For safe operation, the Lifestride trainer must be properly grounded. If the unit malfunctions or breaks down, proper grounding provides a path IT IS EXTREMELY IMPORTANT THAT THE TREADMILL BE of least resistance for an electrical current, which reduces the risk of CORRECTLY LEVELED FOR PROPER OPERATION. AN electrical shock to someone touching or using the unit. Each unit is U
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o HEART RATE: When used in conjunction with the optional Heart Rate program, your current heart rate will be displayed. How to Use the Display Console o CALORIES I HOUR: Displays calories burned per hour. The computerized display console allows you to watch your progress o PACE: Displays your selected speed in minutes per mile. as you walk, jog or run. The Message Center scrolls between the top and bottom row The on-board computer lets you tailor your workout to your individual every 10 seconds.
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24, 36, 48, or 60 minutes using the... T keys, then press the Simplified Operating Instructions ENTER key. & Program Selections o After selecting a workout duration, you will be requested to select an incline level. Select an incline level from 1 to J 2 using the... T keys then press ENTER. You will then be requested to select a belt Selecting a Lifestride workout program is easy. Six computerized speed from 0.5 to 11.0 m.p.h. using the... T keys. aerobic workout programs are available on your L
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acid, which tend to build up in muscles during a workout and contribute FOR FAT LOSS TRAINING: to muscle soreness. (1) FIRST HEART RATE CHECK POINT: At the first heart rate check Heart Rate Check Points: Check your heart rate near the end point, your pulse should be between 60% and 70% of the theoretical of the plateau period and at the end of the interval training maximum heart rate for your age category for fat loss training. period. You might want to press the PAUSE key and then check your he
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D Once you are comfortable, press the speed" key to increase belt program be set one or two levels lower than normally selected during speed to 2 m.p.h. Release one hand from the handrail and let that the Hill Profile program. \ arm swing with your body rhythm. Next, release the other hand and Heart Rate Check Points: Check your heart rate after the first walk without holding the handrails. five minutes of exercise on the Random program and every five to ten minutes thereafter. This ensures that
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Heart Rate (functional only if a heart rate strap is worn Heart Rate Monitor Receiver Installation and detected) A cover plate securing the wire harnesses in place is located on the underside of the handlebar. Beneath the cover plate and immediately behind the emergency stop switch is a 3-pin connector matching the The Life Fitness Heart Rate program, the most accurate Heart Rate one on the Heart Rate Receiver Unit. It may be necessary to remove monitoring system available on any treadmill, take
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D Enter your age using T keys to receive a computed target the'" FitTest heart rate. Your 70% target heart rate based on your age will The Lifestride FIT TEST program is another exclusive feature of this appear. Press ENTER to accept, or use T keys to change the'" versatile aerobic product. Think of it as your "relative fitness score." Use your target heart rate. the Fit Test to monitor improvement in your endurance every four to six . D Use T keys to select a goal: Time, Miles or Calories. Pres
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II Table 2: Fit Test Scoring The rate of pedaling or stepping is often difficult to control. However, treadmill speed and incline can be regulated with precision. Also, unlike RelativeFitness ClassificationForMen cycling or stepping, walking is a natural, habitual activity. Most people become accustomed to treadmill walking within one to two minutes. MEN AGE RATING 20-29 30-39 40-49 50-59 60-69 Elite 61+ 57+ 55+ 53+ 50+ Note: To receive a proper Fit Test score, you must be Excellent 55-60 52-56
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0 MILES Prompts you to select desired The Lifestride Message Center miles to travel: 0.1 to 10.0. The Lifestride 5500 treadmill constantly monitors your performance 0 MAX IS 10 MILES You have input an unavailable during an exercise program, providing prompts to inform and advise you distance. of your performance. The following script is what you might see during your workout. 0 MINUTES Prompts you to select desired MESSAGES COMMENTS (USING ARROW KEYS) minutes to work out (1-90). Operation: 0 MAX
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o BEGIN 5 MIN. Start the 5-minute Fit Test. Belt Speed and Grade Incline FIT TEST NOW o TAKEYOUR PULSE Take your pulse for 15 The chart below shows how you can design a workout based on belt FOR 15 SECONDS, seconds and then enter count. speed and grade level. The lower the grade incline level at a set belt START AT THE BEEP speed, the lower the caloric burn. The higher the grade incline level at Your relative Fit Test score is a set belt speed, the greater the caloric burn. Design your workout b
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Table 4: Treadmill Hill Profile. Incline % Grades Preventative Maintenance Tips Hill Number The Lifestride aerobic trainer is backed by the engineering excellence Incline 1 2 3 4 5 6 7 of Life Fitness and is one of the most rugged and trouble-free pieces of Level exercise equipment on the market today. Life Fitness treadmills are one 4.0 1.0 2.0 2.5 3.0 3.5 of the most popular trainers across the country, regularly standing up to 1 0 marathon use 18 hours a day, 7 days a week. - 2.0 3.0 4.0 5.0
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CAUTION: DO NOT OVERTIGHTEN THE TENSIONING How to Adjust and Tension the BOL TS WHILE MAKING BEL T ADJUSTMENTS. OVERTIGHTENING OF BOLTS MAY OVER STRETCHAND Striding Belt DAMAGE STRIDING BELT AS WELL AS PLACE AN UNNECESSARYLOADON THEROLLERBEARINGS. Tool Required: 1/4" Hex key wrenchl If the striding belt has moved to the right, turn the right tension bolt 1/4 I turn clockwise and then turn the left tension bolt 1/4 turn counter- clockwise to start striding belt tracking back to center of roller.
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- .~ Lifestride 5500 Specifications How to Obtain Product Service Designed use. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. Home If you have a problem. . . Speed range. . . . . . . . . . . . . . . .. 0.5 - 11.0 m.p.h. in 0.1 increments Elevation range. . . . . . . . . . . . . .. 0 - 15% grade in 0.5% increments Step 1: Motor type. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . DC Motor size. . . . . . . . . . . . . . . . . . . . .
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Proper Stretching Techniques APPENDIX Stretching is perhaps the most neglected element of physical conditioning, because people do not associate flexibilitywith the more glamorous results of exercise - speed, strength and a lean body appearance. However, without significant flexibility,real gains infitness are unnecessarily difficultto achieve and maintain. Limber joints, muscles, and connective tissues provide the Flexibility freedom of motion that makes exercise easier and more as a Fitness en
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,Stretching Exercises Shoulders Follow the sequence indicated in these stretching illustrations. When stretching, remind yourself to move slowly into a stretch where 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
