USER`S MANUAL - Green Fit Co.
Contents
1. 18 ORDERING REPLACEMENT PARTS 2 5 Back Cover LIMITED WARRANTY isesi beer ea a tani Back Cover Note An EXPLODED DRAWING and a PART LIST are attached in the center of this manual PROFORM is a registered trademark of ICON IP Inc 2 IMPORTANT PRECAUTIONS A WARN ING To reduce the risk of burns fire electric shock injury to persons read the following important precautions and information before operating the treadmill Ue 10 11 It is the responsibility of the owner to ensure that all users of this treadmill are adequately informed of all warnings and precautions Use the treadmill only as described Place the treadmill on a level surface with at least eight feet of clearance behind it and two feet on each side Do not place the treadmill on any surface that blocks air openings To protect the floor or carpet from damage place a mat under the treadmill Keep the treadmill indoors away from mois ture and dust Do not put the treadmill in a garage or covered patio or near water Do not operate the treadmill where aerosol products are used or where oxygen is being administered Keep children under the age of 12 and pets away from the treadmill at all times The treadmill should be used only by persons weighing 250 pounds or l2. speed small increments Hold handrails to prevent falling and always wear the safety clip while operating treadmill Stop if you feel faint dizzy or short of breath Fully engage storage latch before tread mill is moved stored Reduce incline to its lowest level before folding treadmill into storage position Never allow children on or around treadmill Remove key when not in use clothing fingers and hair away from moving belt Never try to adjust or fix the belt while itis moving Always wear athletic shoes while operating treadmill BEFORE YOU BEGIN Thank you for selecting the new PROFORM CROSS WALK PERFORMANCE X treadmill The CROSSWALK PERFORMANCE X treadmill combines advanced tech nology with innovative design to help you get the most from your exercise in the convenience of your home And when you re not exercising the CROSSWALK PERFORMANCE X treadmill can be folded up requiring less than half the floor space of other treadmills For your benefit read this manual carefully before using the treadmill If you have questions after read ing this manual call our Customer Service Department toll free at 1 888 533 1333 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays To help us assist you please note the product model num
3. Bolts 45 two Washers 38 and Crossbar two Star Washers 106 as shown Make sure that the Left Upper Body Arm is on the indicated side of the crossbar Attach the Right Upper Body Arm not shown to the other Upright not shown in the same way Lower the Left Upper Body Arm 24 and the Right Upper Body Arm not shown toward the Foot Rails 98 6 Hold the Console Base 47 near the Left Handrail 71 Attach the end of the ground wire on the Console Base to the indicated small hole in the Left Handrail with the Silver Ground Screw 75 7 Touch the Right Handrail 72 to discharge any static Press the end of the Upright Wire 42 into the socket in the bottom of the Console Base 47 The connector should slide easily into the socket and snap into place If the connector does not slide easily and snap into place turn the connector and then insert it 8 Set the Console Base 47 on the Right Handrail 72 and the Left Handrail 71 Attach the Console Base with four 3 4 Screws 2 Start all four Screws before tightening them do not overtighten the Screws 9 Press the Upright Wire 42 into the slot in the underside of the Console Base 47 in the indicated area Cover the Upright Wire with the Right Grip Plate 36 Be careful not to pinch the Upright Wire Tighten three 1 2 Screws 48 into the Right Grip Plate and the Console Base Attach the Left Grip Plate 32 over t
4. Fat Calories Calories Pulse display This display shows the ap proximate numbers of fat calories and calories you have burned see FAT BURNING on page 18 The display will change from one number to the other every few seconds as shown by the mode indicators This display will also show your heart rate when you use the pulse sensor see step 5 Mode Indicator FAT CALS PULSE Time Distance display tThis display shows the elapsed time and the distance that you have walked or run The display will change from one number to the other every few seconds as shown by the mode indicators Note When the Stop button is pressed this display will flash 1958 DISTANCE Speed display This display shows the speed of the walking belt SPEED Note The console can display speed and dis tance in either miles or kilometers To change the unit of measurement hold down the Stop button 12 while inserting the key into the console An E for English miles or an for metric kilometers will appear in the Speed display Press the Speed button to change the unit of measurement When the desired unit of measurement is selected remove the key and then reinsert it E SPEED To reset the displays press the Stop button re move the key and then reinsert the key Measure your heart rate if desired
5. A as a os AAA AONANNNN A Description 5 32 Allen Wrench Upright Wire Console Latch Spacer 3 1 2 Bolt Book Holder Console Base 1 2 Screw Foot Rail Screw Key Clip Incline Motor Incline Bracket Incline Motor Bolt lower Incline Pivot Bolt Incline Pivot Nut Motor Controller Wire Round Base Pad 3 4 Tek Screw Controller Lift Frame Base Pad Warning Decal Extension Leg 2 Bolt Base Endcap Wheel Endcap Screw 8 Cable Tie Base Grommet Left Handrail Right Handrail Choke Left Foot Rail Endcap Silver Ground Screw Foam Grip Belly Pan Screw Reset Off Switch Power Cord Power Cord Grommet Belly Pan Belt Guide Belt Guide Screw Isolator Screw Isolator Cushion 102 103 104 105 106 107 108 109 110 111 112 113 Qty po ff Pe vy a A k O a R0804A Description Frame Releasable Tie Warning Decal Cable Tie Clamp Outlet Plate Sensor Clip Rear Roller Adjustable Bolt Right Rear Endcap Allen Wrench Left Rear Endcap Walking Belt Walking Platform Foot Rail U Nut Rear Roller Upper Body Arm Screw Incline Motor Bolt upper Motor Mount Bracket Resistance Bolt Resistance Bracket Star Washer Resistance Sleeve Resistance Cone Resistance Knob Front Isolator Spring Washer Thrust Washer Thrust Be
6. To measure your heart rate stand on the foot rails and place your thumb on the pulse sen sor Do not press too hard or the circulation in your thumb will be restricted and your pulse will not be detected After a few seconds the heart shaped indicator in the Fat Calories Calories Pulse display will begin to flash and then your heart rate will be shown Hold your thumb on the pulse sensor for about 15 seconds for the most ac curate reading If the displayed heart rate appears to be too high or too low or if your heart rate is not displayed lift your thumb off the pulse sensor for a few seconds Then place your thumb on the pulse sensor as de scribed above Remember to stand still while mea suring your heart rate When you are finished exercising remove the key Step onto the foot rails press the Stop button and remove the key from the console Keep the key in a secure place Move the reset off circuit breaker to the off position and unplug the power cord HOW TO USE THE UPPER BODY ARMS As you walk on the treadmill you can either hold the handrails or use the upper body arms To exercise your arms shoulders and back for a total body workout move the upper body arms forward and back as you walk on the treadmill To vary the intensity of your upper body exercise the resistance of the upper body arms can be adjusted To increase the resis tance turn the resistance knobs clockwise to decrease the re si
7. in your home s power Voltage surges spikes and noise interference can result from weather conditions or from other appliances being turned on or off To decrease the possibility of your treadmill being damaged always use a surge suppressor with your treadmill see drawing 1 at the right To purchase a surge suppressor see your local PROFORM dealer or call 1 888 533 1333 and order part number 146148 or see your local electronics store Use only a single outlet surge suppressor that is UL 1449 listed as a transient voltage surge sup pressor TVSS The surge suppressor must have a UL suppressed voltage rating of 400 volts or less and a minimum surge dissipation of 450 joules The surge suppressor must be electrically rated for 120 volts AC and 15 amps There must be a monitoring light on the surge suppressor to indi cate whether it is functioning properly Failure to use a properly functioning surge suppressor could result in damage to the control system of the treadmill If the control system is damaged the walking belt may change speed or stop unexpect edly which may result in a fall and serious injury This product must be grounded If it should malfunc tion or break down grounding provides a path of least resistance for electric current to reduce the risk of elec tric shock This product is equipped with a cord having 10 an equipment grounding conductor and a grounding plug Plug the power cord into a surge suppress
8. page 5 if the treadmill is not working properly Never start the treadmill while you are stand ing on the walking belt Always hold the handrails while using the treadmill The treadmill is capable of high speeds Adjust the speed in small increments to avoid sudden jumps in speed The pulse sensor is not a medical device Various factors including your movement may affect the accuracy of heart rate readings The sensor is intended only as an exercise aid in determining heart rate trends in general Do not use the hand weights at speeds faster than walking speeds Using weights and not holding the handrails may compromise your ability to maintain your balance Exercises using weights should be attempted only by experienced users Never leave the treadmill unattended while it is running Always remove the key and unplug the power cord when the treadmill is not in use Do not attempt to raise lower or move the treadmill until it is properly assembled See ASSEMBLY on page 6 and HOW TO FOLD AND MOVE THE TREADMILL on page 14 You must be able to safely lift 45 pounds 20 kg to raise lower or move the treadmill 21 When folding or moving the treadmill make sure that the storage latch is fully closed 22 Inspect and properly tighten all parts of the treadmill regularly 23 Never insert any object into any opening 2 DANGER Always unplug the power cord immediately after use before cleaning the treadmill a
9. re pairs for which warranty claims are made must be pre authorized by ICON This warranty does not ex tend to any product or damage to a product caused by or attributable to freight damage abuse misuse improper or abnormal usage or repairs not provided by an ICON authorized service center products used for commercial or rental purposes or products used as store display models No other warranty be yond that specifically set forth above is authorized by ICON ICON is not responsible or liable for indirect special or consequential damages arising out of or in con nection with the use or performance of the product or damages with respect to any economic loss loss of property loss of revenues or profits loss of enjoyment or use costs of removal or installation or other consequential damages of whatsoever nature Some states do not allow the exclusion or limitation of in cidental or consequential damages Accordingly the above limitation may not apply to you The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of merchantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth herein Some states do not allow limitations on how long an implied warranty lasts Accordingly the above limitation may not apply to you This warranty gives you specific legal rights You may also have other rights which vary from state to state ICON HEALTH amp FITNE
10. the handrails Place one foot on the base as shown 2 Tilt the treadmill back until it rolls freely on the front wheels Carefully move the treadmill to the desired location To re duce the risk of injury use extreme caution while mov ing the treadmill Do not move the treadmill over an un even surface 3 Place one foot on the base and carefully lower the treadmill until it is resting in the storage position 14 HOW LOWER THE TREADMILL FOR USE 1 Hold the upper end of the treadmill with your right hand Press the storage latch to the left Pivot the treadmill down until the frame and foot rail are past the storage latch 2 Hold the treadmill firmly with both hands and lower the tread mill to the floor Do not drop the treadmill frame to the floor To decrease the possibility of injury bend your legs and keep your back straight 15 TROUBLESHOOTING Most treadmill problems can be solved by following the steps below Find the symptom that applies and follow the steps listed If further assistance is needed please call our Customer Service Department toll free at 1 888 533 1333 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays PROBLEM The power does not turn on SOLUTION a PROBLEM SOLUTION Check the reset off circuit breaker located on the Make sure that the power cord is plugged into a surge suppressor and that the surge suppressor is plugged in
11. PrRO FORM Coross 7 lt Performance Serial USER S MANUAL Serial Number Decal QUESTIONS If you have questions or if there are missing or damaged parts we will guarantee complete sat isfaction through direct assis tance from our factory TO AVOID DELAYS PLEASE CALL DIRECT TO OUR TOLL FREE CUSTOMER HOT LINE The trained technicians on our Customer Hot Line will provide immediate assistance free of charge to you CUSTOMER HOT LINE 1 888 533 1333 Mon Fri 6 a m 6 p m MST CAUTION Read all precautions and instruc Q tions in this manual before using www proform com this equipment Save this manual for future reference new products prizes fitness tips and much more PrO FORM Cross VvatIikc Performance TABLE OF CONTENTS IMPORTANT PRECAUTIONS sea deere ppa e epee ay S 3 BEFORE YOU BEGIN Poe ERTE a ete Gaye ae ie wl O as 5 ASSEMBLY erasure en sates Pl ogee Pi Pew ee ge be a a E E 6 OPERATION AND ADJUSTMENT esa ek E ee ae ae 10 HOW TO FOLD AND MOVE THE TREADMILL 5 a 14 TROUBLESHOOTING ee nae bade Re aH E ana Pada 16 CONDITIONING GUIDELINES 0 0 00 lt
12. SS INC 1500 S 1000 W LOGAN UT 84321 9813 Part No 218052 RO804A Printed in USA 2004 ICON Inc
13. aring 6 Black Wire 2 Ring 4 Black Wire 2F 4 Black Wire M F 6 Green Wire F R 4 White Wire M F 4 Blue Wire 2F 4 Red Wire M F User s Manual Includes all parts shown the box These parts are not illustrated If a part is missing call toll free 1 888 533 1333 HOW TO ORDER REPLACEMENT PARTS To order replacement parts call our Customer Service Department toll free at 1 888 533 1333 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays Before calling please note the following information The MODEL NUMBER of the product DTL32950 e The NAME of the product PROFORM CROSSWALK PERFORMANCE X treadmill e The SERIAL NUMBER of the product see the front cover of this manual The KEY NUMBER AND DESCRIPTION OF THE PART S see the EXPLODED DRAWING and the PART LIST attached in the center of this manual LIMITED WARRANTY ICON Health amp Fitness Inc ICON warrants this product to be free from defects in workmanship and material under normal use and service conditions The motor is warranted for three 3 years after the date of purchase Parts and labor are warranted for ninety 90 days after the date of purchase This warranty extends only to the original purchaser ICON s obligation under this warranty is limited to replacing or repairing at ICON s option the product through one of its authorized service centers All
14. bag first check to see if it has been pre assembled wO mO ate wG E P 1 2 Screw 48 6 3 4 Screw 2 10 1 Tek Screw 39 6 lt 8 Star Washer Washer 38 4 106 4 2 1 2 Bolt 37 2 S 3 1 2 Bolt 45 4 Wheel Nut 32 2 1 Make sure that the power cord is unplugged Hazardous Voltage Risk of Electric Shock Unplug Treadmill before Assembly Disassembly 0 With the help of another person carefully raise the Uprights 69 to the vertical position Insert one of the Extension Legs 63 into the treadmill as shown Note It may be helpful to tip the Uprights as you insert the Extension Leg Make sure that the Base Pad 61 is under the Extension Leg 2 63 Insert the other Extension Leg 63 in the same way O 2 With the help of another person carefully lower the Uprights 69 as shown Note It may be helpful to place one foot on one of the Extension Legs 63 as you tip the Uprights Make sure that the Extension Legs remain in the Uprights Attach each Extension Leg 63 with two 1 Tek Screws 39 and a Round Base Pad 57 as shown Attach the lower Tek Screw without the Round Base Pad first Attach two more Round Base Pads 57 to the base of the Uprights 69 with two 1 Tek Screws 39 Note One replacement Round Base Pad may be included If a Round Base Pad becomes worn and needs to
15. be re placed use the replacement Round Base Pad Attach the two Wheels 66 with two 2 Bolts 64 and two Wheel Nuts 32 as shown Do not overtighten the Bolts the Wheels should be able to spin freely With the help of another person carefully raise the Uprights 69 to the vertical position 3 With the help of a second person tip the treadmill so the Base not shown is flat on the floor Insert the tab on one of the Handrail Brackets 40 into the slot in the right Upright 69 Attach the Handrail Bracket with a 3 4 Screw 2 Attach the other Handrail Bracket to the left Upright not shown as described above 4 Identify the Right Handrail 72 which has a large hole in the left side Feed the Upright Wire 42 into the hole in the bottom of the Right Handrail and out of the large hole in the side Note It may be helpful to use needlenose pli ers to pull the Wire Harness out of the hole Press a Handrail Cap 16 onto the lower end of the Right Handrail 5 as shown Set the Right Handrail 72 on the right Upright 69 with the the lower end inserted into the Handrail Bracket 40 Attach the Right Handrail 72 with an Upright Bolt 37 in the upper end and a 3 4 Screw 2 in the lower end Attach the Left Handrail 71 as described above Note There is not a wire harness on the left side 5 Attach the Left Upper Body Arm 24 to the left Upright 69 with two 3 1 2
16. ber and serial number before calling The model number of the treadmill is DTL382950 The serial num ber can be found on a decal attached to the treadmill see the front cover of this manual for the location Before reading further please review the drawing below and familiarize yourself with the labeled parts Bookrack Accessory Tray Upper Body Arms Handrail Storage Latch Walking Belt Foot Rail Rear Roller Adjustment Bolts Console Key Clip Upright Reset Off x 4 Circuit Breaker Power Cord RIGHT SIDE Cushioned Walking Platform for maximum exercise comfort ASSEMBLY Assembly requires two persons Set the treadmill in a cleared area and remove all packing materials Do not dispose of the packing materials until assembly is completed Note The underside of the treadmill walking belt is coated with high performance lubricant During shipping a small amount of lubricant may be transferred to the top of the walking belt or the shipping carton This is a normal condition and does not affect treadmill performance If there is lubricant on top of the walking belt simply wipe off the lubricant with a soft cloth and a mild non abrasive cleaner Assembly requires the included allen wrenches and your own phillips screwdriver rubber mallet and adjustable wrench i For help identifying the assembly hardware see the drawings below If a part is not in the parts
17. close to your buttocks as possible Hold for 15 counts then relax Repeat 3 times for each leg Stretches Quadriceps and hip muscles 5 Inner Thigh Stretch Sit with the soles of your feet together and your knees outward Pull your feet toward your groin area as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Quadriceps and hip muscles 19 PART LIST Model No DTL32950 Key No Qty 9 11 12 13 aN O 14 15 16 17 18 19 20 21 Ppo 22 23 24 N N O wo Ja NNN Description Hood 3 4 Screw Motor Belt Motor Tension Bolt 3 8 Washer Motor Star Washer Flywheel Motor Motor Assembly Reed Switch Latch Warning Decal Frame Spacer Frame Pivot Nut Motor Nut Frame Pivot Bolt Walking Platform Screw Handrail Cap Front Roller Pulley Magnet Motor Pivot Bolt Motor Bracket Bolt Right Foot Rail Endcap Belly Pan Clip Front Roller Adjustment Bolt Left Upper Body Arm w Foam Grip Right Upper Body Arm w Foam Grip Ground Screw Resistance Plate Motor Tension Nut Storage Latch Latch Catch Rear Endcap Pad Wheel Nut Static Decal Left Grip Plate Electronic Bracket Right Grip Plate 2 1 2 Bolt Washer 1 Tek Screw Handrail Bracket Key No 41 42 43 44 45 46 47 48 49 50 51 52 53 Qty b OOH
18. er s manual 145 138 130 125 118 110 103 all instructions and the warnings before use Min 125 120 115 110 105 95 90 4 Keep children away IMPORTANT Incline must a a be set at lowest level before folding treadmill Age 20 30 40 50 60 70 80 into storage position FAT CALS PULSE TIME DISTANCE POWER INCLINE A TOUCH PULSE Pulse Sensor Note If there is a thin sheet of plastic Key on the console remove the plastic A CAUTION Before operating the console read the following precautions Do not stand on the walking belt when turn ing on the power Always wear the clip see the drawing above while operating the treadmill Adjust the speed in small increments to avoid sudden jumps in speed To reduce the possibility of electric shock keep the console dry Avoid spilling liquids on the console and place only a sealed water bottle in the accessory trays STEP BY STEP CONSOLE OPERATION Before operating the console make sure that the power cord is properly plugged in see page 10 The reset off circuit breaker located on the treadmill frame near the power cord should Reset be the reset position 11 DIGITAL _ Next stand the foot rails of the treadmill Find the clip attached to the key see the drawing above and slide the clip onto the waistband of your clothes Insert the key into
19. ess Never allow more than one person on the treadmill at a time Wear appropriate exercise clothes when using the treadmill Do not wear loose clothes that could become caught in the treadmill Athletic support clothes are recommended for both men and women Always wear athletic shoes Never use the treadmill with bare feet wearing only stockings or in sandals When connecting the power cord see page 10 plug the power cord into a surge suppressor not included and plug the surge suppressor into a grounded circuit capable of carrying 15 or more amps No other appliance should be on the same circuit Do not use an extension cord Use only a single outlet surge suppressor that meets all of the specifications described on page 10 To purchase a surge suppressor see your local PROFORM dealer or call 1 888 533 1333 and order part number 146148 12 13 14 15 16 17 18 19 20 Failure to use a properly functioning surge suppressor could result in damage to the con trol system of the treadmill If the control sys tem is damaged the walking belt may change speed or stop unexpectedly which may result in a fall and serious injury Keep the power cord and the surge suppres sor away from heated surfaces Never move the walking belt while the power is turned off Do not operate the treadmill if the power cord or plug is damaged or if the treadmill is not working properly See BE FORE YOU BEGIN on
20. he ground wire and the other wires with three 1 2 Screws 48 Be careful not to pinch any of the Wires 10 Attach the Storage Latch 29 and the Latch Spacer 44 to the left Upright 69 with two 3 4 Screws 2 as shown Do not overtighten the Screws 11 Make sure that all parts are properly tightened before you use the treadmill Note Extra hardware may be included Keep the included allen wrenches in a secure place The large allen wrench is used to adjust the walking belt see page 17 To protect the floor or carpet place a mat under the treadmill OPERATION AND ADJUSTMENT THE PERFORMANT LUBE WALKING BELT Your treadmill features a walking belt coated with PERFORMANT LUBE a high performance lubricant IMPORTANT Never apply silicone spray or other substances to the walking belt or the walking plat form Such substances will deteriorate the walking belt and cause excessive wear HOW TO PLUG IN THE POWER CORD A DANGER Improper connection of the equipment grounding conductor can result in an increased risk of electric shock Check with a qualified electrician or service man if you are in doubt as to whether the product is properly grounded Do not modify the plug provided with the product f it will not fit the outlet have a proper outlet installed by a qualified electrician Your treadmill like any other type of sophisticated electronic equipment can be seriously damaged by sudden voltage changes
21. iddle number in your training zone Aerobic Exercise If your goal is to strengthen your cardiovascular sys tem your exercise must be aerobic Aerobic exercise is activity that requires large amounts of oxygen for prolonged periods of time This increases the demand on the heart to pump blood to the muscles and on the lungs to oxygenate the blood For aerobic exercise adjust the speed and incline of the treadmill until your heart rate is near the highest number in your training zone WORKOUT GUIDELINES Each workout should include the following three parts A Warm up Start each workout with 5 to 10 minutes of stretching and light exercise A proper warm up in creases your body temperature heart rate and circula tion in preparation for exercise Training Zone Exercise After warming up increase the intensity of your exercise until your pulse is in your training zone for 20 to 60 minutes During the first few weeks of your exercise program do not keep your pulse in your training zone for longer than 20 minutes Breathe regularly and deeply as you exercise never hold your breath A Cool down Finish each workout with 5 to 10 min utes of stretching to cool down This will increase the flexibility of your muscles and will help prevent post exercise problems EXERCISE FREQUENCY To maintain or improve your condition complete three workouts each week with at least one day of rest be tween workouts After a few
22. ight turn the left bolt counterclockwise 1 2 of a turn Be careful not to overtighten the walking belt Plug in the power cord insert the key and run the treadmill for a few minutes Repeat until the walking belt is centered b If the walking belt slips when walked on first remove the key and UNPLUG THE POWER CORD Using the allen wrench turn both rear roller bolts clockwise 1 4 of a turn When the walking belt is correctly tight ened you should be able to lift each side of the walk ing belt 2 to 3 inches off the walking platform Be careful to keep the walking belt centered Plug in the power cord insert the key and carefully walk on the treadmill for a few minutes Repeat until the walking belt is properly tightened 17 CONDITIONING GUIDELINES AWARNING Before beginning this or any exercise program consult your physi cian This is especially important for individu als over the age of 35 or individuals with pre existing health problems The pulse sensor is not a medical device Various factors including your movement may affect the accuracy of heart rate readings The sensor is intended only as an exercise aid in determining heart rate trends in general The following guidelines will help you to plan your ex ercise program For more detailed exercise informa tion obtain a reputable book or consult your physician EXERCISE INTENSITY Whether your goal is to burn fat or to strengthen your cardiovascular s
23. months you may com plete up to five workouts each week if desired The key to success is to make exercise a regular and enjoyable part of your everyday life SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right Move slowly as you stretch never bounce 1 Toe Touch Stretch Stand with your knees bent slightly and slowly bend forward from your hips Allow your back and shoulders to relax as you reach down toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Hamstrings back of knees and back 2 Hamstring Stretch Sit with one leg extended Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg Reach toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times for each leg Stretches Hamstrings lower back and groin 3 Calf Achilles Stretch With one leg in front of the other reach forward and place your hands against a wall Keep your back leg straight and your back foot flat on the floor Bend your front leg lean forward and move your hips toward the wall Hold for 15 counts then relax Repeat 3 times for each leg To cause further stretching of the achilles ten dons bend your back leg as well Stretches Calves achilles ten dons and ankles 4 Quadriceps Stretch With one hand against a wall for balance reach back and grasp one foot with your other hand Bring your heel as
24. nd before performing the 25 maintenance and adjustment procedures de scribed in this manual Never remove the motor hood unless instructed to do so by an authorized service representative Servicing other than the procedures in this manual should be performed by an authorized ser vice representative only This treadmill is intended for in home use only Do not use this treadmill in a commer cial rental or institutional setting AWARN NG Before beginning this or any exercise program consult your physician This is especially important for persons over the age of 35 or persons with pre existing health problems Read all instructions before using ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product SAVE THESE INSTRUCTIONS The decals shown here have been placed on your treadmill If a decal is missing or if it is not legible call toll free 1 888 533 1333 and order a free replacement decal Apply the decal in the location shown Note The decals are not shown at actual size Hazardous Voltage Risk of Electric Shock Unplug Treadmill before Assembly Disassembly KEEP HANDS AND FEET AWAY FROM THIS AREA WHILE THE TREADMILL IS IN OPERATION Protect yourself and others from risk of serious injury Read the user s manual and Stand only on the side rails when starting or stopping treadmill
25. or and plug the surge suppressor into an appropriate outlet that is properly installed and grounded in accordance with all local codes and ordinances Important The treadmill is not compatible with GFCl equipped outlets This product is for use on a nominal 120 volt circuit and has a grounding plug that looks like the plug illus trated in drawing 1 below A temporary adapter that looks like the adapter illustrated in drawing 2 may be used to connect the surge suppressor to a 2 pole receptacle as shown in drawing 2 if a properly grounded outlet is not available Grounded Outlet Box Grounded Outlet Grounding Plug Grounded Outlet Box Surge Suppressor aY Metal Screw The temporary adapter should be used only until a properly grounded outlet drawing 1 can be installed by a qualified electrician The green colored rigid ear lug or the like extending from the adapter must be connected to a permanent ground such as a properly grounded outlet box cover Whenever the adapter is used it must be held in place by a metal screw Some 2 pole receptacle outlet box covers are not grounded Contact a qualified elec trician to determine if the outlet box cover is grounded before using an adapter CONSOLE DIAGRAM Displays HEART RATE TRAINING ZONES WARNING To reduce risk of serious Max 165 155 145 140 130 125 115 injury stand on foot rails before starting tread 4 4 Y 4 s mill read and understand the us
26. stance turn the knobs counterclockwise 13 Resistance HOW TO FOLD AND MOVE THE TREADMILL HOW TO FOLD THE TREADMILL FOR STORAGE Before folding the treadmill adjust the incline to the lowest position If this is not done the treadmill may be per manently damaged Next unplug the power cord CAUTION You must be able to safely lift 45 pounds 20 kg to raise lower or move the treadmill 1 Hold the treadmill with your hands in the locations shown at the right To decrease the possibility of injury bend your legs and keep your back straight As you raise the tread mill make sure to lift with your legs rather than your back Raise the treadmill about halfway to the vertical posi tion 2 Move your right hand to the position shown and hold the treadmill firmly Using your left thumb press the storage latch to the left Raise the treadmill until the storage latch closes over the catch Make sure that the storage latch is fully engaged over the catch To protect the floor or carpet from damage place a mat under the treadmill Keep the treadmill out of direct sun light Do not leave the treadmill in the storage position in temperatures above 85 Fahrenheit HOW TO MOVE THE TREADMILL Before moving the treadmill convert the treadmill to the storage position as described above Make sure that the frame is se curely held by the storage latch 1 Hold the upper ends of
27. t the gap between the Magnet and the Reed Switch is about 1 8 If necessary loosen the Screw 58 move the Reed Switch slightly and then retighten the Screw Reattach the Hood and run the treadmill for a few minutes to check for a correct speed reading 16 PROBLEM The walking belt slows when walked on SOLUTION a Use only a single outlet surge suppressor that meets all of the specifications described on page 8 b If the walking belt is overtightened treadmill perfor mance may decrease and the walking belt may be come damaged Remove the key and UNPLUG THE POWER CORD Using the allen wrench turn both rear roller adjustment bolts counterclockwise 1 4 of a turn When the walking belt is properly tightened you should be able to lift each side of the walking belt 2 to 3 inches off the walking platform Be careful to keep the walking belt centered Plug in the power cord in sert the key and run the treadmill for a few minutes Rear Roller Adjustment Bolts Repeat until the walking belt is properly tightened If the walking belt still slows when walked on please call our Customer Service Department PROBLEM The walking belt is off center or slips when walked on SOLUTION a If the walking belt is off center first remove the key and UNPLUG THE POWER CORD If the walking belt has shifted to the left use the allen wrench to turn the left rear roller bolt clockwise 1 2 of a turn if the walking belt has shifted to the r
28. the console A tone will sound and the three displays will light Test the clip by carefully taking a few steps backward until the key is pulled from the console If the key is not pulled from the console adjust the position of the clip Follow the steps below to operate the console 1 Insert the key into the console When the key is inserted a tone will sound and the three displays will light Press the Speed button to start the walking belt A moment after the button is pressed the walking belt will begin to move Hold the handrails and begin walking As you exercise change the speed of the walking belt as desired by pressing the Speed buttons Each time a button is pressed the speed setting will change by 0 1 mph if a button is held down the speed setting will change in increments of 0 5 mph Note The console can display speed and distance in either miles or kilometers see SPEED DISPLAY on page 12 For simplicity all instructions in this section refer to miles To stop the walking belt press the Stop button The Time Distance display will begin to flash Note During the first few minutes that the treadmill is used inspect the alignment of the walking belt and align it if necessary see page 16 Change the incline of the treadmill as desired To change the incline of the treadmill press either of the Incline buttons until the desired incline level is reached Follow your progress with the three displays
29. to a properly grounded outlet see page 10 Use only a single outlet surge suppres sor that meets all of the specifications described on page 10 Important The treadmill is not com patible with GFCl equipped outlets After the power cord has been plugged in make sure that the key is fully inserted into the console treadmill frame near the power cord If the switch protrudes as shown the circuit breaker has tripped To reset the circuit breaker wait for five minutes and then press the switch back in Tripped The power turns off during use a d Check the circuit breaker located on the treadmill frame near the power cord see the drawing above If the circuit breaker has tripped wait for five minutes and then press the switch back in Make sure that the power cord is plugged in If the power cord is plugged in unplug it wait for five minutes and then plug it back in Remove the key from the console Reinsert the key fully into the console If the treadmill still will not run please call our Customer Service Department PROBLEM The displays of the console do not function properly SOLUTION a Remove the key from the console and UNPLUG THE POWER CORD Remove the Screws 58 from the Hood 1 and carefully pivot the Hood off Locate the Reed Switch 10 and the Magnet 18 on the left side of the Pulley 17 Turn the Pulley until the Magnet is aligned with the Reed Switch Make sure tha
30. ystem the key to achieving the desired results is to exercise with the proper intensity The proper intensity level can be found by using your heart rate as a guide The chart below shows recom mended heart rates for fat burning and aerobic exercise HEART RATE TRAINING ZONES AEROBIC 165 155 145 140 130 125 115 MAX FAT BURN 145 138 130 125 118 110 103 FAT BURN 125 120 115 110 105 95 90 Age 20 30 40 50 60 70 80 To find the proper heart rate for you first find your age near the bottom of the chart ages are rounded off to the nearest ten years Next find the three numbers above your age The three numbers define your train ing zone The lower two numbers are recommended heart rates for fat burning the higher number is the recommended heart rate for aerobic exercise To measure your heart rate during exercise use the pulse sensor Fat Burning To burn fat effectively you must exercise at a relatively low intensity level for a sustained period of time During the first few minutes of exercise your body uses easily accessible carbohydrate calories for en 18 ergy Only after the first few minutes does your body begin to use stored fat calories for energy If your goal is to burn fat adjust the speed and incline of the tread mill until your heart rate is near the lowest number in your training zone For maximum fat burning adjust the speed and incline of the treadmill until your heart rate is near the m
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