GLIDEMASTER SLIDE BOARD
READY,
SET, PRO
USER MANUAL
HELLO THERE.
Joel and I are athletes who suffered from
severe ACL injuries a few months apart.
We purchased multiple pieces of wellness
equipment for our in-home rehab but were
left disappointed and frustrated by wellness
and recovery devices that made big promises
but gave no support, no well-thought-out
plan to follow, and no results. And that’s how
Lifepro came about, and why the Endurance
Training collection was created — we’ve set
out to change all of that. It’s why every piece
of equipment bearing our name not only
undergoes rigorous scrutiny to make sure it
delivers on power and efficacy, but also comes
with built-in support from our ‘guiding angels’
and a built-in lifetime warranty so that
you’re never left hanging.
Welcome to Lifepro.
We’re in this together now.
Aerobic exercise has
enormous benefits for
your body, brain, and
mental health.
At least 150 minutes
of moderately-intense
physical activity, such as
brisk walking or cycling,
are recommended each
week for optimal health.
HELLO THERE.
Joel and I are athletes who suffered from
severe ACL injuries a few months apart.
We purchased multiple pieces of wellness
equipment for our in-home rehab but were
left disappointed and frustrated by wellness
and recovery devices that made big promises
but gave no support, no well-thought-out
plan to follow, and no results. And that’s how
Lifepro came about, and why the Endurance
Training collection was created — we’ve set
out to change all of that. It’s why every piece
of equipment bearing our name not only
undergoes rigorous scrutiny to make sure it
delivers on power and efficacy, but also comes
with built-in support from our ‘guiding angels’
and a built-in lifetime warranty so that
you’re never left hanging.
Welcome to Lifepro.
We’re in this together now.
Aerobic exercise has
enormous benefits for
your body, brain, and
mental health.
At least 150 minutes
of moderately-intense
physical activity, such as
brisk walking or cycling,
are recommended each
week for optimal health.
Not everyone can afford to hire a personal trainer or a team of professionals
to help them feel and look their best. But the good news is: you don’t have
to. Lifepro brings the gym to you.
With the Lifepro GlideMaster Slide Board, you can create limitless endurance
training and core strengthening workouts from the comfort of your home.
Improve your cardiovascular fitness and strengthen the muscles and
ligaments in your feet, ankles, legs, knees, and hips. Using the GlideMaster
is also a great way to improve lateral strength and coordination, which is
important in many sports, including hockey and speed skating.
The slick polypropylene surface allows you to make simple exercises much
more challenging; try mountain climbers, planks, split squats, glute bridges,
lateral and reverse lunges, and more! You can also add resistance bands,
ankle weights, or small dumbbells to push your workout to the next level.
Suction cups in the corners help prevent the GlideMaster from slipping and
foam padding on the inside edges of the plastic bumpers cushion your feet
as you slide back and forth. The Velcro strap lets you easily roll and secure
the GlideMaster so you can take it with you on the go. Enjoy a fun endurance
training workout anytime, anywhere!
Redefine your workouts and experience the
transformative power of the Lifepro GlideMaster:
Increase strength & flexibility: improves stability and muscle tone
Regulate weight & lose inches: boost your heart rate and burn calories
Improve balance and coordination: improves core strength
Boost your metabolism: encourages your body to burn fat faster
Decrease your stress: increases serotonin and decreases cortisol
Lower blood pressure: improves circulation
Develop stronger bones: increases bone density
Check out the information in this manual for ways to get started using the
GlideMaster. Next, be sure to visit our website glidemaster.lifeprofitness.com
for access to our FREE library of videos which demonstrate how to easily
incorporate the GlideMaster into your fitness routine.
Wellness Recovery Collection 5
Not everyone can afford to hire a personal trainer or a team of professionals
to help them feel and look their best. But the good news is: you don’t have
to. Lifepro brings the gym to you.
With the Lifepro GlideMaster Slide Board, you can create limitless endurance
training and core strengthening workouts from the comfort of your home.
Improve your cardiovascular fitness and strengthen the muscles and
ligaments in your feet, ankles, legs, knees, and hips. Using the GlideMaster
is also a great way to improve lateral strength and coordination, which is
important in many sports, including hockey and speed skating.
The slick polypropylene surface allows you to make simple exercises much
more challenging; try mountain climbers, planks, split squats, glute bridges,
lateral and reverse lunges, and more! You can also add resistance bands,
ankle weights, or small dumbbells to push your workout to the next level.
Suction cups in the corners help prevent the GlideMaster from slipping and
foam padding on the inside edges of the plastic bumpers cushion your feet
as you slide back and forth. The Velcro strap lets you easily roll and secure
the GlideMaster so you can take it with you on the go. Enjoy a fun endurance
training workout anytime, anywhere!
Redefine your workouts and experience the
transformative power of the Lifepro GlideMaster:
Increase strength & flexibility: improves stability and muscle tone
Regulate weight & lose inches: boost your heart rate and burn calories
Improve balance and coordination: improves core strength
Boost your metabolism: encourages your body to burn fat faster
Decrease your stress: increases serotonin and decreases cortisol
Lower blood pressure: improves circulation
Develop stronger bones: increases bone density
Check out the information in this manual for ways to get started using the
GlideMaster. Next, be sure to visit our website glidemaster.lifeprofitness.com
for access to our FREE library of videos which demonstrate how to easily
incorporate the GlideMaster into your fitness routine.
Wellness Recovery Collection 5
6 GlideMaster User Manual Lifepro
GET STARTED
WHAT’S IN THE BOX
• Lifepro GlideMaster Slide Board
• Shoe Covers (1 Pair)
• Travel Bag
• User Manual
FIRST STEPS
1. Remove the GlideMaster from the shipping box and remove all
packaging from the slide board and accessories.
2. Inspect the slide board and accessories for shipping damage.
3. Read carefully through this user manual and all safety instructions
before using the GlideMaster.
4. Go to glidemaster.lifeprofitness.com and register your product within
14 days of purchase to activate your lifetime warranty.
5. Complete the steps in the EASY-START SETUP GUIDE on page 8 to
begin using the GlideMaster.
CUSTOMER SUPPORT
If you have any questions about getting started with your
GlideMaster, we’re here to help. Call or email us and an experienced
customer support representative will be happy to assist you:
(800) 563-6604 or support@lifeprofitness.com.
GLIDEMASTER
SLIDE BOARD
ENDURANCE TRAINING
Wellness Recovery Collection 7
PARTS OF THE GLIDEMASTER
Suction
Cups (4)
Velvet Shoe
Covers (2)
Foam Padding
Strips (2)
Slick Polypropylene
Surface
Plastic Bumpers (2)
GlideMaster Slide Board
Travel Bag
6 GlideMaster User Manual Lifepro
GET STARTED
WHAT’S IN THE BOX
• Lifepro GlideMaster Slide Board
• Shoe Covers (1 Pair)
• Travel Bag
• User Manual
FIRST STEPS
1. Remove the GlideMaster from the shipping box and remove all
packaging from the slide board and accessories.
2. Inspect the slide board and accessories for shipping damage.
3. Read carefully through this user manual and all safety instructions
before using the GlideMaster.
4. Go to glidemaster.lifeprofitness.com and register your product within
14 days of purchase to activate your lifetime warranty.
5. Complete the steps in the EASY-START SETUP GUIDE on page 8 to
begin using the GlideMaster.
CUSTOMER SUPPORT
If you have any questions about getting started with your
GlideMaster, we’re here to help. Call or email us and an experienced
customer support representative will be happy to assist you:
(800) 563-6604 or support@lifeprofitness.com.
GLIDEMASTER
SLIDE BOARD
ENDURANCE TRAINING
Wellness Recovery Collection 7
PARTS OF THE GLIDEMASTER
Suction
Cups (4)
Velvet Shoe
Covers (2)
Foam Padding
Strips (2)
Slick Polypropylene
Surface
Plastic Bumpers (2)
GlideMaster Slide Board
Travel Bag
8 GlideMaster User Manual Lifepro
Wellness Recovery Collection 9
SETTING UP THE GLIDEMASTER
• Place the GlideMaster Slide Board on a flat, hard, non-slip floor,
in an area free of obstructions.
• Firmly press the center of one of the suction cups to secure it.
• Secure the remaining suction cups to the floor.
SUCTION CUP NOTES:
• Suction cups work best on non-porous surfaces such as vinyl
flooring, glazed ceramic and glazed porcelain tiles, glass,
stainless steel, some plastics, and some varnished wood.
• Air-flow in porous materials, such as unglazed tile, grout,
concrete, laminate, granite, brick, and limestone, means that
suction cups can't create a good vacuum seal. Suction cups also
do not work well on textured, painted, or greasy surfaces.
USING THE GLIDEMASTER
• Wear comfortable, breathable gym clothes and gym shoes with
good support.
• Put the shoe covers over your shoes to protect the surface of
the slide board and to give you maximum sliding power.
• Begin your endurance training session.
AFTER YOUR WORKOUT
• Roll the GlideMaster slide board up and secure it with the velcro
strap on the end of the board.
• Slide the rolled board into the travel bag.
EASY-START SETUP GUIDE
1
2
3
Please read this setup guide and all safety instructions before using the
GlideMaster Slide Board. Keep this manual for reference.
EXERCISE SAFETY AND TIPS
EXERCISE SAFETY
• Consult with a medical professional before beginning a new exercise
program, especially if you have heart disease, hypertension, blood clots,
cancer, spinal disease or osteoporosis, severe fractures, malignant
tumors; if you have a pacemaker, artificial heart, or other similar implant;
if you recently had surgery; if you are or may be pregnant. Do not use if
injured or if you have a fever.
• Incorrect or excessive exercise or overexertion can be damaging to your
health. Always exercise within the heart-rate intensity level and time
limits recommended by your doctor.
• Stop exercising immediately and consult your doctor if you begin to
feel faint, dizzy, nauseous, or experience pain, irregular heartbeat, or
shortness of breath.
• Never use the GlideMaster while intoxicated. Do not use the during or
immediately after eating or when you feel tired. Do not use if injured
or ill.
• Do not perform other activities while using the GlideMaster to avoid
accidents or injury.
• Always inspect the slide board before use. Do not use if damaged, worn,
or malfunctioning.
• Use a dry towel to wipe sweat off the surface of the equipment before
use and as needed during the workout.
SAFE PLACEMENT OF YOUR GLIDEMASTER
• Set up the slide board where there will be at least 7 feet of clearance on
all sides to prevent injury and/or damage to surrounding objects.
• Use the slide board on a flat, hard, non-slip floor. Do not use over carpet.
8 GlideMaster User Manual Lifepro
Wellness Recovery Collection 9
SETTING UP THE GLIDEMASTER
• Place the GlideMaster Slide Board on a flat, hard, non-slip floor,
in an area free of obstructions.
• Firmly press the center of one of the suction cups to secure it.
• Secure the remaining suction cups to the floor.
SUCTION CUP NOTES:
• Suction cups work best on non-porous surfaces such as vinyl
flooring, glazed ceramic and glazed porcelain tiles, glass,
stainless steel, some plastics, and some varnished wood.
• Air-flow in porous materials, such as unglazed tile, grout,
concrete, laminate, granite, brick, and limestone, means that
suction cups can't create a good vacuum seal. Suction cups also
do not work well on textured, painted, or greasy surfaces.
USING THE GLIDEMASTER
• Wear comfortable, breathable gym clothes and gym shoes with
good support.
• Put the shoe covers over your shoes to protect the surface of
the slide board and to give you maximum sliding power.
• Begin your endurance training session.
AFTER YOUR WORKOUT
• Roll the GlideMaster slide board up and secure it with the velcro
strap on the end of the board.
• Slide the rolled board into the travel bag.
EASY-START SETUP GUIDE
1
2
3
Please read this setup guide and all safety instructions before using the
GlideMaster Slide Board. Keep this manual for reference.
EXERCISE SAFETY AND TIPS
EXERCISE SAFETY
• Consult with a medical professional before beginning a new exercise
program, especially if you have heart disease, hypertension, blood clots,
cancer, spinal disease or osteoporosis, severe fractures, malignant
tumors; if you have a pacemaker, artificial heart, or other similar implant;
if you recently had surgery; if you are or may be pregnant. Do not use if
injured or if you have a fever.
• Incorrect or excessive exercise or overexertion can be damaging to your
health. Always exercise within the heart-rate intensity level and time
limits recommended by your doctor.
• Stop exercising immediately and consult your doctor if you begin to
feel faint, dizzy, nauseous, or experience pain, irregular heartbeat, or
shortness of breath.
• Never use the GlideMaster while intoxicated. Do not use the during or
immediately after eating or when you feel tired. Do not use if injured
or ill.
• Do not perform other activities while using the GlideMaster to avoid
accidents or injury.
• Always inspect the slide board before use. Do not use if damaged, worn,
or malfunctioning.
• Use a dry towel to wipe sweat off the surface of the equipment before
use and as needed during the workout.
SAFE PLACEMENT OF YOUR GLIDEMASTER
• Set up the slide board where there will be at least 7 feet of clearance on
all sides to prevent injury and/or damage to surrounding objects.
• Use the slide board on a flat, hard, non-slip floor. Do not use over carpet.
10 GlideMaster User Manual Lifepro
Wellness Recovery Collection 11
TIPS FOR USING THE GLIDEMASTER
• Always warm up before each workout session.
• Wear comfortable, breathable athletic clothing, socks, and gym shoes
with good support.
• As with any workout, proper body posture is important:
• Keep your knees flexed.
• Keep your toes under your knees.
• Don't rotate your torso as you move.
• Make sure to keep your feet far enough apart that you are easily able
to reach both sides of the board with each push off.
• Strive for strong steady glides.
• High-intensity interval training is a great workout choice for the
GlideMaster. Like with sprints, you can go all out, fully exerting your
muscles.
• Drink plenty of water before and after exercise to stay well hydrated.
• Breathe steadily. Never hold your breath.
ENDURANCE TRAINING
PREPARING FOR TRAINING
It is important to make an appointment with your physician for a checkup
and to discuss your training goals. Your physician can advise you on the most
suitable exercise type, duration, and exertion level for you and help you
create a suitable exercise plan before you begin using the GlideMaster. This
is especially important for people who:
• Are older than 35 years.
• Have blood pressure that is too high or too low.
• Have heart problems.
• Are overweight.
• Have not done endurance or cardio training for a long period of time.
TRAINING RECOMMENDATIONS
HYDRATION
Adequate hydration is essential before and during exercise. During a training
session of 30 minutes it is possible to lose up to 4 cups of liquid. You should
drink about 1.5 cups 30 minutes before beginning exercise. Take care to
maintain balanced hydration during the workout.
TRAINING FREQUENCY
Experts recommend endurance training 3–4 days a week to keep your
cardiovascular system fit. The more you train, the faster you will achieve
your training goals. However, it is important to plan sufficient breaks, to give
your body enough time for rest and recovery. After each training session,
you should take at least one day off.
EXERCISE INTENSITY
Many beginners make the mistake of training too intensely. If your goal is
to run a marathon, your training intensity will certainly be high. However,
most people have training goals such as weight reduction, cardiac/exercise
training, stress reduction, and therefore should exercise at a lower intensity.
10 GlideMaster User Manual Lifepro
Wellness Recovery Collection 11
TIPS FOR USING THE GLIDEMASTER
• Always warm up before each workout session.
• Wear comfortable, breathable athletic clothing, socks, and gym shoes
with good support.
• As with any workout, proper body posture is important:
• Keep your knees flexed.
• Keep your toes under your knees.
• Don't rotate your torso as you move.
• Make sure to keep your feet far enough apart that you are easily able
to reach both sides of the board with each push off.
• Strive for strong steady glides.
• High-intensity interval training is a great workout choice for the
GlideMaster. Like with sprints, you can go all out, fully exerting your
muscles.
• Drink plenty of water before and after exercise to stay well hydrated.
• Breathe steadily. Never hold your breath.
ENDURANCE TRAINING
PREPARING FOR TRAINING
It is important to make an appointment with your physician for a checkup
and to discuss your training goals. Your physician can advise you on the most
suitable exercise type, duration, and exertion level for you and help you
create a suitable exercise plan before you begin using the GlideMaster. This
is especially important for people who:
• Are older than 35 years.
• Have blood pressure that is too high or too low.
• Have heart problems.
• Are overweight.
• Have not done endurance or cardio training for a long period of time.
TRAINING RECOMMENDATIONS
HYDRATION
Adequate hydration is essential before and during exercise. During a training
session of 30 minutes it is possible to lose up to 4 cups of liquid. You should
drink about 1.5 cups 30 minutes before beginning exercise. Take care to
maintain balanced hydration during the workout.
TRAINING FREQUENCY
Experts recommend endurance training 3–4 days a week to keep your
cardiovascular system fit. The more you train, the faster you will achieve
your training goals. However, it is important to plan sufficient breaks, to give
your body enough time for rest and recovery. After each training session,
you should take at least one day off.
EXERCISE INTENSITY
Many beginners make the mistake of training too intensely. If your goal is
to run a marathon, your training intensity will certainly be high. However,
most people have training goals such as weight reduction, cardiac/exercise
training, stress reduction, and therefore should exercise at a lower intensity.
12 GlideMaster User Manual Lifepro Wellness Recovery Collection 13
We recommend aiming for the appropriate target heart rate for your
particular training goal. See CALCULATING TARGET HEART RATE on page 15
for more information.
DURATION OF INDIVIDUAL TRAINING SESSIONS
For optimal endurance or weight-reduction training, the duration of each
training session should be 25–60 minutes. Beginners and those who have
not exercised regularly for a long period of time should start with short
training sessions of 10 minutes or less in the first week and slowly increase
training duration week to week.
TRAINING DOCUMENTATION
To stay motivated and to evaluate the success of your training, create
a training plan before beginning a new exercise routine. In your plan,
document data from each training session, such as distance, training time,
pulse, as well as data, such as body weight, blood pressure, resting heart
rate (measured in the morning right after waking up), and how you feel
during exercise. See the SAMPLE WEEKLY TRAINING PLAN on the bottom
of page 14.
TRAINING INSTRUCTIONS
STEP 1: WARM-UP PHASE
Spend about 5 minutes doing warm-up stretches before exercising; this
prevents pulled muscles and other exercise injuries. Stretching gets blood
flowing and helps loosen your muscles so they are ready for exercise. While
doing the following stretches, do not force or jerk your muscles, and most
importantly, if it hurts: STOP. After stretching, continue your warm-up by
walking on the treadmill for 3–5 minutes at a low speed.
TOUCH YOUR TOES
1. Bend your knees slightly. Let your back and shoulders
relax as you bend over and try to touch your toes.
2. Hold the stretch for 10–15 seconds. Repeat 3
times.
STRETCH YOUR LEGS, CALVES, AND BUTTOCKS
1. Sit on the floor or a cushion. Place your left foot against your right
inner thigh.
2. Bend toward your right foot and try to touch your toes.
3. Hold the stretch for 10–15 seconds.
4. Switch legs and repeat. Stretch each leg 3 times.
STRETCH YOUR QUADS
1. Place your left hand on a wall or a table to help with
balance.
2. With your right hand, grab your right ankle. Pull your heel in
toward your buttocks.
3. Hold the stretch for 10–15 seconds.
4. Switch legs and repeat. Stretch each leg 3 times.
STRETCH YOUR GROIN AND INNER THIGH MUSCLES
1. Sit on the floor or a cushion with your knees bent and
the soles of your feet together.
2. Hold your ankles and bend forward at your hips.
3. Hold the stretch for 10–15 seconds. Repeat 3 times.
STEP 2: EXERCISE PHASE
During the exercise phase you’re building muscle, stamina, and improving
your cardiovascular health slowly over time. The most important thing is
to always listen to your body. If you are tired or sore, slow down or stop
training for the day.
12 GlideMaster User Manual Lifepro Wellness Recovery Collection 13
We recommend aiming for the appropriate target heart rate for your
particular training goal. See CALCULATING TARGET HEART RATE on page 15
for more information.
DURATION OF INDIVIDUAL TRAINING SESSIONS
For optimal endurance or weight-reduction training, the duration of each
training session should be 25–60 minutes. Beginners and those who have
not exercised regularly for a long period of time should start with short
training sessions of 10 minutes or less in the first week and slowly increase
training duration week to week.
TRAINING DOCUMENTATION
To stay motivated and to evaluate the success of your training, create
a training plan before beginning a new exercise routine. In your plan,
document data from each training session, such as distance, training time,
pulse, as well as data, such as body weight, blood pressure, resting heart
rate (measured in the morning right after waking up), and how you feel
during exercise. See the SAMPLE WEEKLY TRAINING PLAN on the bottom
of page 14.
TRAINING INSTRUCTIONS
STEP 1: WARM-UP PHASE
Spend about 5 minutes doing warm-up stretches before exercising; this
prevents pulled muscles and other exercise injuries. Stretching gets blood
flowing and helps loosen your muscles so they are ready for exercise. While
doing the following stretches, do not force or jerk your muscles, and most
importantly, if it hurts: STOP. After stretching, continue your warm-up by
walking on the treadmill for 3–5 minutes at a low speed.
TOUCH YOUR TOES
1. Bend your knees slightly. Let your back and shoulders
relax as you bend over and try to touch your toes.
2. Hold the stretch for 10–15 seconds. Repeat 3
times.
STRETCH YOUR LEGS, CALVES, AND BUTTOCKS
1. Sit on the floor or a cushion. Place your left foot against your right
inner thigh.
2. Bend toward your right foot and try to touch your toes.
3. Hold the stretch for 10–15 seconds.
4. Switch legs and repeat. Stretch each leg 3 times.
STRETCH YOUR QUADS
1. Place your left hand on a wall or a table to help with
balance.
2. With your right hand, grab your right ankle. Pull your heel in
toward your buttocks.
3. Hold the stretch for 10–15 seconds.
4. Switch legs and repeat. Stretch each leg 3 times.
STRETCH YOUR GROIN AND INNER THIGH MUSCLES
1. Sit on the floor or a cushion with your knees bent and
the soles of your feet together.
2. Hold your ankles and bend forward at your hips.
3. Hold the stretch for 10–15 seconds. Repeat 3 times.
STEP 2: EXERCISE PHASE
During the exercise phase you’re building muscle, stamina, and improving
your cardiovascular health slowly over time. The most important thing is
to always listen to your body. If you are tired or sore, slow down or stop
training for the day.
14 GlideMaster User Manual Lifepro Wellness Recovery Collection 15
20Age
200
150
130
110
195
146
127
107
100%
75%
65%
55%
of maximum heart rate
of maximum heart rate
of maximum heart rate
of maximum heart rate
190
143
124
105
185
139
120
102
180
135
117
99
175
131
114
96
170
128
111
94
165
124
107
91
160
120
104
88
155
116
101
85
150
113
98
83
145
109
94
80
140
105
91
77
135
101
88
74
100
98
85
72
25 30 35 40 45 50 55 60 65 70 75 80 85 90
CALCULATING TARGET HEART RATE
Calculate your personal target heart rate when training based on your fitness goals:
MAXIMUM HEART RATE
This value represents your maximum heart rate (“max HR”) and serves as a basis from
which to calculate your personal training heart rate.
HEALTH & WELLNESS TRAINING
• Ideal for people who are overweight, older, beginners, or who do not exercise often.
• Burn approx. 4–6 calories per minute to produce energy in this zone.
FAT BURNING TRAINING
• Ideal for athletes and sports people who aim to lose weight.
• Burn approx. 6–10 calories per minute to produce energy in this zone.
CONDITIONING & FITNESS TRAINING
• Ideal for athletes and sports people who want to improve their stamina and/or
conditioning.
• Burn approx. 10–12 calories per minute to produce energy in this zone.
For best results, calculate the average value of selected target zone (see chart above):
• Health & Wellness: target zone average = 55% of max HR (max HR x 0.55)
• Fat Burning: target zone average = 65% of max HR (max HR x 0.65)
• Conditioning & Fitness: target zone average = 75% of max HR (max HR x 0.75)
Target Zone = 70-80% of Max HR
Target Zone = 50-60% of Max HR
220 - Your Age = Max Heart Rate
Target Zone = 60-70% of Max HR
SAMPLE WEEKLY TRAINING PLAN
Week: ________________ Month: ______________ Year: _________________
Day Date
Exercise
Duration
Exercise
Distance
Calories
Burned
Pulse
Rate
Notes
Mon.
Tues.
Wed.
Thur.
Fri.
Sat.
Sun.
Weekly Totals:
STEP 3: RECOVERY PHASE
After exercising, it’s important to give your body time to cool down and
recover. Walk on the treadmill for another 3–5 minutes at low speed. Then,
spend 5 minutes completing the above warm-up stretches to continue
cooling down your muscles. Be careful not to force or jerk your muscles as
you stretch.
14 GlideMaster User Manual Lifepro Wellness Recovery Collection 15
20Age
200
150
130
110
195
146
127
107
100%
75%
65%
55%
of maximum heart rate
of maximum heart rate
of maximum heart rate
of maximum heart rate
190
143
124
105
185
139
120
102
180
135
117
99
175
131
114
96
170
128
111
94
165
124
107
91
160
120
104
88
155
116
101
85
150
113
98
83
145
109
94
80
140
105
91
77
135
101
88
74
100
98
85
72
25 30 35 40 45 50 55 60 65 70 75 80 85 90
CALCULATING TARGET HEART RATE
Calculate your personal target heart rate when training based on your fitness goals:
MAXIMUM HEART RATE
This value represents your maximum heart rate (“max HR”) and serves as a basis from
which to calculate your personal training heart rate.
HEALTH & WELLNESS TRAINING
• Ideal for people who are overweight, older, beginners, or who do not exercise often.
• Burn approx. 4–6 calories per minute to produce energy in this zone.
FAT BURNING TRAINING
• Ideal for athletes and sports people who aim to lose weight.
• Burn approx. 6–10 calories per minute to produce energy in this zone.
CONDITIONING & FITNESS TRAINING
• Ideal for athletes and sports people who want to improve their stamina and/or
conditioning.
• Burn approx. 10–12 calories per minute to produce energy in this zone.
For best results, calculate the average value of selected target zone (see chart above):
• Health & Wellness: target zone average = 55% of max HR (max HR x 0.55)
• Fat Burning: target zone average = 65% of max HR (max HR x 0.65)
• Conditioning & Fitness: target zone average = 75% of max HR (max HR x 0.75)
Target Zone = 70-80% of Max HR
Target Zone = 50-60% of Max HR
220 - Your Age = Max Heart Rate
Target Zone = 60-70% of Max HR
SAMPLE WEEKLY TRAINING PLAN
Week: ________________ Month: ______________ Year: _________________
Day Date
Exercise
Duration
Exercise
Distance
Calories
Burned
Pulse
Rate
Notes
Mon.
Tues.
Wed.
Thur.
Fri.
Sat.
Sun.
Weekly Totals:
STEP 3: RECOVERY PHASE
After exercising, it’s important to give your body time to cool down and
recover. Walk on the treadmill for another 3–5 minutes at low speed. Then,
spend 5 minutes completing the above warm-up stretches to continue
cooling down your muscles. Be careful not to force or jerk your muscles as
you stretch.
16 GlideMaster User Manual Lifepro Wellness Recovery Collection 17
SAFETY INSTRUCTIONS
PLEASE KEEP THIS MANUAL IN A SAFE PLACE FOR REFERENCE.
WARNING: To reduce the risk of burns, fire, electric shock, injury to
persons, or damage to equipment, read the following important precautions
and information before operating the GlideMaster Red Light Therapy Lamp.
DISCLAIMER
• The health benefits suggested or implied in this manual, other product
literature, and website are not certified or endorsed by any regulatory
authority or medical institute.
• The use of this equipment is entirely at the user’s discretion. Please
read all instructions and safety information carefully before using this
product. We assume no responsibility for personal injury or property
damage sustained by or through using this product.
RESPONSIBILITIES
• It is the responsibility of the owner to ensure that all users of the
GlideMaster are adequately informed of all warnings and precautions.
• Use this product only as instructed in this manual.
• Always inspect the equipment for damage before each use. Do not use if
damaged, worn, or malfunctioning.
• For adult-use only. Keep away from children and pets.
• This equipment is not intended for use by adults with diminished mental,
sensory, or physical capacity, unless they are closely supervised by a
responsible adult.
• This equipment is intended for in-home use only. Do not use in any
commercial, rental, institutional, or therapeutic setting.
SAFETY
• Consult with a medical professional before beginning a new exercise
program, especially if you have heart disease, hypertension, blood clots,
cancer, spinal disease, or osteoporosis, severe fractures, malignant
tumors; if you have a pacemaker, artificial heart, or other similar implant;
if you recently had surgery; if you are or may be pregnant. Do not use if
injured or if you have a fever.
• Incorrect or excessive exercise or overexertion can be damaging to your
health. Always exercise within the heart-rate intensity level and time
limits recommended by your doctor.
• Stop exercising immediately and consult your doctor if you begin to
feel faint, dizzy, nauseous, or experience pain, irregular heartbeat, or
shortness of breath.
• Never use while intoxicated. Do not use during or immediately after
eating or when you feel tired. Do not use if injured or ill.
• Use only on a flat, hard, non-slip floor. Ensure the workout area is
adequately sized, free of objects, people, or pets, and has at least 7 feet
of clearance on all sides to prevent injury or damage to nearby objects.
• Always warm up before exercise and cool down after exercise to prevent
sports injury.
• Drink plenty of water before and after exercise to stay well hydrated.
• Breathe steadily. Never hold your breath.
• Do not perform other activities while using the GlideMaster to avoid
accidents or injury.
• Use a dry towel to wipe sweat off the surface of the equipment before
use and as needed during the workout.
• Keep sharp objects such as pins, knives, and needles away from the
equipment.
CLEANING AND STORAGE
• Wipe down the surface of the slide board with a soft, damp cloth as
needed. You may use a mild detergent, if needed. Do not use abrasive,
corrosive, solvent, or chemical cleaners or harsh detergents.
• Store equipment in a cool, dry location. Do not use or store in
direct sunlight, in a high-temperature, high-moisture, or high-dust
environments, near heat sources or windows, or in unventilated areas.
• Do not attempt to disassemble.
16 GlideMaster User Manual Lifepro Wellness Recovery Collection 17
SAFETY INSTRUCTIONS
PLEASE KEEP THIS MANUAL IN A SAFE PLACE FOR REFERENCE.
WARNING: To reduce the risk of burns, fire, electric shock, injury to
persons, or damage to equipment, read the following important precautions
and information before operating the GlideMaster Red Light Therapy Lamp.
DISCLAIMER
• The health benefits suggested or implied in this manual, other product
literature, and website are not certified or endorsed by any regulatory
authority or medical institute.
• The use of this equipment is entirely at the user’s discretion. Please
read all instructions and safety information carefully before using this
product. We assume no responsibility for personal injury or property
damage sustained by or through using this product.
RESPONSIBILITIES
• It is the responsibility of the owner to ensure that all users of the
GlideMaster are adequately informed of all warnings and precautions.
• Use this product only as instructed in this manual.
• Always inspect the equipment for damage before each use. Do not use if
damaged, worn, or malfunctioning.
• For adult-use only. Keep away from children and pets.
• This equipment is not intended for use by adults with diminished mental,
sensory, or physical capacity, unless they are closely supervised by a
responsible adult.
• This equipment is intended for in-home use only. Do not use in any
commercial, rental, institutional, or therapeutic setting.
SAFETY
• Consult with a medical professional before beginning a new exercise
program, especially if you have heart disease, hypertension, blood clots,
cancer, spinal disease, or osteoporosis, severe fractures, malignant
tumors; if you have a pacemaker, artificial heart, or other similar implant;
if you recently had surgery; if you are or may be pregnant. Do not use if
injured or if you have a fever.
• Incorrect or excessive exercise or overexertion can be damaging to your
health. Always exercise within the heart-rate intensity level and time
limits recommended by your doctor.
• Stop exercising immediately and consult your doctor if you begin to
feel faint, dizzy, nauseous, or experience pain, irregular heartbeat, or
shortness of breath.
• Never use while intoxicated. Do not use during or immediately after
eating or when you feel tired. Do not use if injured or ill.
• Use only on a flat, hard, non-slip floor. Ensure the workout area is
adequately sized, free of objects, people, or pets, and has at least 7 feet
of clearance on all sides to prevent injury or damage to nearby objects.
• Always warm up before exercise and cool down after exercise to prevent
sports injury.
• Drink plenty of water before and after exercise to stay well hydrated.
• Breathe steadily. Never hold your breath.
• Do not perform other activities while using the GlideMaster to avoid
accidents or injury.
• Use a dry towel to wipe sweat off the surface of the equipment before
use and as needed during the workout.
• Keep sharp objects such as pins, knives, and needles away from the
equipment.
CLEANING AND STORAGE
• Wipe down the surface of the slide board with a soft, damp cloth as
needed. You may use a mild detergent, if needed. Do not use abrasive,
corrosive, solvent, or chemical cleaners or harsh detergents.
• Store equipment in a cool, dry location. Do not use or store in
direct sunlight, in a high-temperature, high-moisture, or high-dust
environments, near heat sources or windows, or in unventilated areas.
• Do not attempt to disassemble.
18 GlideMaster User Manual Lifepro
Wellness Recovery Collection 19
LIFETIME
WARRANTY
Lifepro Fitness creates quality,
durable exercise products and
we stand by that quality with a
lifetime warranty on all of our
products. If the GlideMaster ever
breaks (and we doubt it will), we’ll
send you replacement parts and
show you how to repair it. If the
GlideMaster cannot be repaired,
we’ll replace it—free of charge.
Register the GlideMaster at
glidemaster.lifeprofitness.com to
activate your warranty within
14 days of purchase.
PRODUCT
SPECIFICATIONS
MADE IN CHINA
UNIT SPECS
Dimensions (Total): 78.74” L × 24.01” W
Dimensions (Board): 73.22” L × 19.68” W
Net Weight: 3.67 lbs.
Materials:
Top: Polypropylene
Bottom: Polyvinyl chloride
Shoe Covers: Velvet
Shoe Cover Size: Shoe size 7–10 unisex
GLIDEMASTER
SLIDE BOARD
WELLNESS RECOVERY
18 GlideMaster User Manual Lifepro
Wellness Recovery Collection 19
LIFETIME
WARRANTY
Lifepro Fitness creates quality,
durable exercise products and
we stand by that quality with a
lifetime warranty on all of our
products. If the GlideMaster ever
breaks (and we doubt it will), we’ll
send you replacement parts and
show you how to repair it. If the
GlideMaster cannot be repaired,
we’ll replace it—free of charge.
Register the GlideMaster at
glidemaster.lifeprofitness.com to
activate your warranty within
14 days of purchase.
PRODUCT
SPECIFICATIONS
MADE IN CHINA
UNIT SPECS
Dimensions (Total): 78.74” L × 24.01” W
Dimensions (Board): 73.22” L × 19.68” W
Net Weight: 3.67 lbs.
Materials:
Top: Polypropylene
Bottom: Polyvinyl chloride
Shoe Covers: Velvet
Shoe Cover Size: Shoe size 7–10 unisex
GLIDEMASTER
SLIDE BOARD
WELLNESS RECOVERY
20 GlideMaster User Manual Lifepro
Wellness Recovery Collection 21
FROM OUR WELLNESS RECOVERY COLLECTION
FROM OUR WELLNESS RECOVERY COLLECTION
With the Lifepro BioLux Light Therapy Wand, you can experience
therapeutic benefits from the comfort of your own home—no need for
expensive trips to the spa or doctor’s office. It’s perfect for performance
recovery, gaining muscle, or even fat loss. Just a few sessions a week
can help you achieve improved wellness. The BioLux is perfect for anyone
who experiences muscle or joint pain and stiffness or those who wish to
experience anti-aging benefits.
The BioLux offers the benefits of both red-light and near-infrared (NIR)
laser therapy. 650nm red light is absorbed by the skin at a high rate making
it especially effective for improving blood circulation and stimulating
collagen and elastin production, which reduces the appearance of fine
lines and wrinkles. Red light therapy tightens pores, smooths skin tone,
and reduces symptoms of eczema and psoriasis, such as redness, itching,
flaking, and swelling. 808nm NIR light penetrates deeply into tissues,
organs, and joints to decrease inflammation, relieve pain, and repair cells.
The BioLux is lightweight and small, making it ideal for taking with you
on the go. It also comes with a tripod for hands-free operation. Use the
BioLux 3 or 4 times a week for 30 minutes, and feel results in as little as
two weeks. Your pet can also take advantage of the therapeutic benefits
of the BioLux! Help your pet find relief from chronic joint pain, lose weight,
and reduce inflammation.
BIOLUX BENEFITS
• Reduce fine lines and wrinkles
• Stimulate collagen and elastin
production
• Reduce pain and stiffness
• Rejuvenate skin
• Lose fat and inches around the
waist
• Reduce inflammation
BIOLUX
LIGHT THERAPY WAND
You don’t need expensive trips to the spa to get smoother, softer, more supple
facial skin. The Lifepro VizaCure Light Therapy Mask provides professional-quality
light therapy from the comfort of your own home. Light therapy, is a highly-
effective, non-invasive, chemical-free way to safely and painlessly repair and
rejuvenate your skin. VizaCure provides three treatment options in one simple,
hands-free face mask:
• Red light therapy improves blood circulation and boosts collagen and elastin
production, reducing the appearance of fine lines and wrinkles up to 35%. Red
light therapy also tightens pores, smooths skin tone, and reduces symptoms of
eczema, psoriasis, and rosacea including redness, itching, flaking, swelling, and
discomfort.
• Blue light therapy is very effective for the treatment of mild to moderate acne.
It eliminates the bacteria that causes acne, regulates over-active oil/sebum
glands, and soothes inflammation. Reduces pigmentation and sun damage.
• Amber light therapy boosts lymphatic drainage and flushes toxins. Amber light
is particularly helpful for irritated or sensitive skin. It improves oxygen exchange
in the cells, accelerates blood circulation, and softens skin. Amber light reduces
redness and inflammation, as well as the small broken blood vessels that can be
caused by rosacea.
Use the VizaCure Light Therapy Mask every day for 15–20 minutes and see
results within three weeks. Take your beauty regiment to the next level and enjoy
smoother, softer skin anytime, anywhere!
VIZACURE BENEFITS
• Reduce lines and wrinkles
• Treat acne
• Improve symptoms of eczema,
psoriasis, and rosacea.
• Boost blood flow to the skin
• Detoxify skin
VIZACURE
LIGHT THERAPY MASK
20 GlideMaster User Manual Lifepro
Wellness Recovery Collection 21
FROM OUR WELLNESS RECOVERY COLLECTION
FROM OUR WELLNESS RECOVERY COLLECTION
With the Lifepro BioLux Light Therapy Wand, you can experience
therapeutic benefits from the comfort of your own home—no need for
expensive trips to the spa or doctor’s office. It’s perfect for performance
recovery, gaining muscle, or even fat loss. Just a few sessions a week
can help you achieve improved wellness. The BioLux is perfect for anyone
who experiences muscle or joint pain and stiffness or those who wish to
experience anti-aging benefits.
The BioLux offers the benefits of both red-light and near-infrared (NIR)
laser therapy. 650nm red light is absorbed by the skin at a high rate making
it especially effective for improving blood circulation and stimulating
collagen and elastin production, which reduces the appearance of fine
lines and wrinkles. Red light therapy tightens pores, smooths skin tone,
and reduces symptoms of eczema and psoriasis, such as redness, itching,
flaking, and swelling. 808nm NIR light penetrates deeply into tissues,
organs, and joints to decrease inflammation, relieve pain, and repair cells.
The BioLux is lightweight and small, making it ideal for taking with you
on the go. It also comes with a tripod for hands-free operation. Use the
BioLux 3 or 4 times a week for 30 minutes, and feel results in as little as
two weeks. Your pet can also take advantage of the therapeutic benefits
of the BioLux! Help your pet find relief from chronic joint pain, lose weight,
and reduce inflammation.
BIOLUX BENEFITS
• Reduce fine lines and wrinkles
• Stimulate collagen and elastin
production
• Reduce pain and stiffness
• Rejuvenate skin
• Lose fat and inches around the
waist
• Reduce inflammation
BIOLUX
LIGHT THERAPY WAND
You don’t need expensive trips to the spa to get smoother, softer, more supple
facial skin. The Lifepro VizaCure Light Therapy Mask provides professional-quality
light therapy from the comfort of your own home. Light therapy, is a highly-
effective, non-invasive, chemical-free way to safely and painlessly repair and
rejuvenate your skin. VizaCure provides three treatment options in one simple,
hands-free face mask:
• Red light therapy improves blood circulation and boosts collagen and elastin
production, reducing the appearance of fine lines and wrinkles up to 35%. Red
light therapy also tightens pores, smooths skin tone, and reduces symptoms of
eczema, psoriasis, and rosacea including redness, itching, flaking, swelling, and
discomfort.
• Blue light therapy is very effective for the treatment of mild to moderate acne.
It eliminates the bacteria that causes acne, regulates over-active oil/sebum
glands, and soothes inflammation. Reduces pigmentation and sun damage.
• Amber light therapy boosts lymphatic drainage and flushes toxins. Amber light
is particularly helpful for irritated or sensitive skin. It improves oxygen exchange
in the cells, accelerates blood circulation, and softens skin. Amber light reduces
redness and inflammation, as well as the small broken blood vessels that can be
caused by rosacea.
Use the VizaCure Light Therapy Mask every day for 15–20 minutes and see
results within three weeks. Take your beauty regiment to the next level and enjoy
smoother, softer skin anytime, anywhere!
VIZACURE BENEFITS
• Reduce lines and wrinkles
• Treat acne
• Improve symptoms of eczema,
psoriasis, and rosacea.
• Boost blood flow to the skin
• Detoxify skin
VIZACURE
LIGHT THERAPY MASK
The Rhythm Vibration Platform works by
creating rapid vibrations throughout the
body, especially on the muscles specifically
targeted. These vibrations cause the
muscles to stretch, flex, and relax at a
rapid rate. This results in increased muscle
and bone growth, improved flexibility, and
boosted metabolism—all of which increase
the number of calories you burn.
The Rhythm can be used by people from
every fitness level. If you have suffered
an injury or you experience joint or
back pain, find relief and help prevent
future injuries by adding the Rhythm
to your rehab routine.
RHYTHM
VIBRATION PLATFORM
FROM OUR VIBRATION THERAPY COLLECTION
RHYTHM BENEFITS
• Improve mobility
• Prevent injury
• Increase strength
• Boost metabolism
• Improve sleep
• Develop stronger bones
• Increase circulation
FROM OUR WELLNESS RECOVERY COLLECTION
22 GlideMaster User Manual Lifepro
Wellness Recovery Collection 23
Use the Lifepro BioHeal Red Light Therapy Panel in conjunction with the
RejuvaWrap add the benefits of red light therapy to your wellness program.
With the BioHeal, you can experience the therapeutic benefits of red light
therapy from the comfort of your own home—no need for expensive trips
to the spa or doctor’s office. Red light therapy provides a wide variety
of benefits, including enhanced muscle growth and tone, pain relief, and
accelerated workout recovery.
Together, red (660nm) and near-infrared (850nm) light treat both the
surface of the skin and deep below the surface, helping cells make
additional energy to repair themselves, improving skin health, and providing
anti-aging and increased muscle tone and fat loss. The BioHeal also
improves blood flow, sleep quality, mental clarity, and focus. The BioHeal
comes with two pairs of protective eyeglasses, so you can safely treat your
face or head.
The BioHeal therapy panel has 60 LEDs and multiple hanging options so
that you may effectively target and treat any area of the body. It offers
customizable treatment options for your wellness recovery, including
pulsed red light therapy and adjustable treatment time from 1–30 minutes.
Three modes, (1) red + near-infrared, (2) red light, and (3) near-infrared
light, allow you to choose the perfect settings for each treatment session.
BIOHEAL BENEFITS
• Boost muscle growth and tone
• Speed up recovery
• Reduce joint pain and stiffness
• Boost blood flow
• Rejuvenate skin
• Lose fat and inches around the
waist
• Reduce inflammation
BIOHEAL
RED LIGHT THERAPY PANEL
The Rhythm Vibration Platform works by
creating rapid vibrations throughout the
body, especially on the muscles specifically
targeted. These vibrations cause the
muscles to stretch, flex, and relax at a
rapid rate. This results in increased muscle
and bone growth, improved flexibility, and
boosted metabolism—all of which increase
the number of calories you burn.
The Rhythm can be used by people from
every fitness level. If you have suffered
an injury or you experience joint or
back pain, find relief and help prevent
future injuries by adding the Rhythm
to your rehab routine.
RHYTHM
VIBRATION PLATFORM
FROM OUR VIBRATION THERAPY COLLECTION
RHYTHM BENEFITS
• Improve mobility
• Prevent injury
• Increase strength
• Boost metabolism
• Improve sleep
• Develop stronger bones
• Increase circulation
FROM OUR WELLNESS RECOVERY COLLECTION
22 GlideMaster User Manual Lifepro
Wellness Recovery Collection 23
Use the Lifepro BioHeal Red Light Therapy Panel in conjunction with the
RejuvaWrap add the benefits of red light therapy to your wellness program.
With the BioHeal, you can experience the therapeutic benefits of red light
therapy from the comfort of your own home—no need for expensive trips
to the spa or doctor’s office. Red light therapy provides a wide variety
of benefits, including enhanced muscle growth and tone, pain relief, and
accelerated workout recovery.
Together, red (660nm) and near-infrared (850nm) light treat both the
surface of the skin and deep below the surface, helping cells make
additional energy to repair themselves, improving skin health, and providing
anti-aging and increased muscle tone and fat loss. The BioHeal also
improves blood flow, sleep quality, mental clarity, and focus. The BioHeal
comes with two pairs of protective eyeglasses, so you can safely treat your
face or head.
The BioHeal therapy panel has 60 LEDs and multiple hanging options so
that you may effectively target and treat any area of the body. It offers
customizable treatment options for your wellness recovery, including
pulsed red light therapy and adjustable treatment time from 1–30 minutes.
Three modes, (1) red + near-infrared, (2) red light, and (3) near-infrared
light, allow you to choose the perfect settings for each treatment session.
BIOHEAL BENEFITS
• Boost muscle growth and tone
• Speed up recovery
• Reduce joint pain and stiffness
• Boost blood flow
• Rejuvenate skin
• Lose fat and inches around the
waist
• Reduce inflammation
BIOHEAL
RED LIGHT THERAPY PANEL
Access Lifepro TV, our library of free
personal training videos on the web at
glidemaster.lifeprofitness.com to learn
how to get the most out of your Lifepro
®
GlideMaster and achieve the results you
want.
Lifeprousa Lifeprousa support@lifeprofitness.com
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