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It explains how to operate your Lifestep, and helps you design an aerobic workout tailored to your aerobic fitness needs. If you have further questions regarding the operation of your Lifestep trainer, please call THE LIFE FITNESS PRODUCT SUPPORT CENTER toll free at (800) 351 -3737. In Illinois call (708) 451 -0036. *Palfenbarger, R.S. Jr., Hyde, R.T., Wing, A.L., et at: Physical Activity. All-cause Mortal ty, and Longevity of College Alumni. N Engl J Med 1986:314(March 6).-G05-613. SALES, PRODUCT INFORMATION, AND CUSTOMER SERVICE: Life Fitness Sales & Marketing 9601 Jeronimo Road Irvine, California 92718 (800) 735-3867 Toll Free (714)859-1011 Fax:(714)458-5711 ASSISTANCE ON INSTALLATION, OPERATION, WARRANTY, PARTS, AND REPAIRS: Life Fitness Corporate Headquarters & Product Support 10601 West Belmont Avenue Franklin Park, Illinois 60131 (800) 351-3737 Toll Free (708)451-0036 Telex: 721596 Fax:(708)451-4137 EUROPE: Life Fitness Europe GmbH Siemensstrasse 3 8044 Unterschleissheim Munich, Germany Telefon: 089-310-13-49 Telex: 5215918 LSG Fax: 089/3107369 © 1992 Life Rhess,. All rkjits reserved. The Lifestep trademark is registered in tie U.S. Patent and Trademark Office, Cerlficate No. 1,400,502 issued July 8,1986. Any use of tus tademark, witiout fie express written consent of Life Fitoess, he. is forbidden. US. Patent No's. 3,767,19S aid 4,358,105. (11/92) The Lifestep model 9100 aerobic trainer is lightweight, easy to move, and features the same motivating Hill Profile program, found on the Lifecycle aerobic trainer, which has attracted thousands of loyal users in health clubs around the worid. Your Lifestep aerobic trainer pedals are dependent or linked,” rather than independent This imitates the natural, rhythmic motion of real stair climbing. And, linked pedals allow you to stand still on the machine at any time without the pedals sinking to the floor and shutting off the program. The dependent pedal design allows you to control the speed and step height, instead of forcing you to keep up with the machine’s pace. Table Of Contents introduction............................................ 1 Safety Instructions...................................... 6 Grounding Instructions................................... 8 The Watts Option......................................................................10 How to Use the Display Console........................... 9 Operating Instructions Summarized................................................14 How to Choose a Lifestep Computerized Program........................16 Hill Profile Program....................................................................16 Random Program......................................................................19 Manual Program........................................................................19 How to Operate the Hill Profile, Random and Manual Programs.. 20 How to Make Changes During Your Workout..................................24 How to Work Out Property..............................................................24 How to Operate the FIT Test..........................................................25 How FIT Test Works..................................................................25 FIT Test Tips..............................................................................26 Your Resting Heart Rate is Important........................................27 How to Choose the Correct Workout Level....................................28 How to Level the Lifestep 9100......................................................30 How to Care for Your Lifestep........................................................31 How to Solve Operating Problems..................................................32 If You Have a Problem..............................................................33 Lifestep model 9100 Product Specifications....................................34 APPENDIX How to Choose An Aerobic Training Method..................................36 Interval training..........................................................................36 Steady-Pace Training................................................................36 How to Exercise Effectively............................................................38 Calculating Your Training Heart Rate Range (THRR)................38 Checking Your Pulse..................................................................39 Warming Up and Cooling Down................................................40 Proper Stretching Techniques....................................................41 Stretching Exercises....................................................................42 Tips for Good Stretching Results..............................................44 Do’s and Don’t’s for Minimizing Soreness and Muscular Stress 45 How to Stay Motivated "Staying With It’..........................................46 How to Develop Your Personal Exercise Plan.........