USER`S MANUAL - Pdfstream.manualsonline.com
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1. LINE OUT C Plug one end of the audio cable into the jack on the front of the treadmill near the power cord Plug the other end of the cable into a 3 5mm Y adapter available at electronics stores Plug the Y adapter into the PHONES jack on your stereo Plug your headphones into the other side of the Y adapter Audio 3 Y adapter Ee DI Headphones gt 13 HOW TO CONNECT YOUR HOME STEREO Note If your stereo has an unused LINE OUT jack see instruction A below If the LINE OUT jack is being used see instruction B A Plug one end of the audio cable into the jack on the front of the treadmill near the power cord Plug the other end of the cable into the included adapter Plug the adapter into the LINE OUT jack on your stereo Audio Adapter B Plug one end of the audio cable into the jack on the front of the treadmill near the power cord Plug the other end of the cable into the included adapter Plug the adapter into an RCA Y adapter available at electronics stores Next remove the wire that is currently plugged into the LINE OUT jack on your stereo and plug the wire into the unused side of the Y adapter Plug the Y adapter into the LINE OUT jack on your stereo i iO Y Adapter Audio Cable Adapter danm Wire removed from L2. HOW TO MOVE THE TREADMILL Before moving the treadmill convert the treadmill to the stor age position as described above Make sure that the pin on the lock knob is inserted into the slot in the catch 1 Hold the handrails as shown and place your foot against one of the wheels It may be helpful to grip the pulse bar as you tip the treadmill Do not pull the Book Rack 2 Tilt the treadmill back until it rolls freely on the front wheels Carefully move the treadmill to the desired location Never move the treadmill without tipping it back To reduce the risk of injury use extreme caution while moving the treadmill Do not attempt to move the treadmill over an uneven surface 3 Place one foot on the base and carefully lower the tread mill until it is resting in the storage position HOW TO LOWER THE TREADMILL FOR USE Book Rack Pulse Bar 1 See drawing 2 above Hold the upper end of the treadmill with your right hand as shown Pull the lock knob to the left and hold it Pivot the treadmill down until the frame is past the pin on the lock knob Note You may need to push the handrail to the side slightly 2 See drawing 1 above Hold the treadmill firmly with both hands and lower the treadmill to the floor CAUTION To decrease the possibility of injury bend your legs and keep your back straight 19 TROUBLESHOOTING Most treadmill problems can be solved by following the steps below Find the sy
3. T CERTIFIED PERSONAL TRAINER PROGRAMS Measure your heart rate if desired xr al Pda y manual mode seu will be selected E E Note Before using the pulse sensor make sure ere o and the Manual meni n lam sones O that your hands are clean indicator will da light To select one of the personal trainer programs press the Program button repeatedly until one of the eight personal trainer program indicators lights To measure your heart rate stand on the foot rails and place both thumbs on the pulse sensor as shovvn Do not press too hard or the circulation in your thumbs vvill be restricted and your heart rate vvill not be detected After a fevv seconds one or two dashes will appear in the Pulse display and then your heart rate vvill be shovvn Hold your The console features three lovv intensity programs two medium intensity programs and three high intensity programs The profiles on the console show how the speed and incline of the treadmill will change during the programs The numbers beside the profiles show the maximum speed and incline settings for the programs For example the upper left profile shows that the treadmill will reach a maximum speed of 4 mph and a maximum incline of 8 during the first program 11 The program display will show a simplified profile of the program you have selected The Time Segment Time display will show how long the prog
4. ZS D D m 0m mQND m mb mob E Description Belt Guide Front Isolator Adjustable Cushion Fastener Belly Pan Right Foot Rail Cap Walking Platform Platform Screw Adjustable Cushion Screw Video Wire Nut Ground Screw Controller Screw Ground Wire Rear Endcap Rear Roller Adj Bolt Warning Decal Allen Wrench Rear Roller Rear Isolator Cushion Spacer Left Foam Grip Handrail Extension 1 2 Screw Lock Knob Upright Lock Knob Sleeve Spring Lock Pin Collar Pin Clip Lock Pin Right Foam Grip Pulse Bar Pulse Bar Washer Pulse Bar Bolt Upright Endcap Belly Pan Screw Console Base Console Console Screw Key Clip IFIT com Wire Jack Console Back Screw Console Back Releaseable Tie Cable Tie Screw 23 Key No Qty 107 124 HH db HHH FH HH APH AA S tl dl dl se fo TO To To TO AH AH HE AHA ND AH A R1102A Description Cable Tie Clamp 8 Cable Tie Lift Pivot Bolt Wheel Bolt Wheel Right Endcap Insert Grommet Upright Wire Harness Base Pad 3 4 Screw Motor Washer Extension Leg Extension Cap Incline Warning Decal Shock Extension Leg Assembly Chest Pulse Wire Book Holder Power Cord Grommet Frame Catch Screw Catch Audio Wire Walking Belt 30 Wire Harness 20 Wire Harness Hand Weight Endcap Spacer Thick Base Pad Cushion Bolt L
5. d appears in the display the console is in the demo mode This mode is intended to be used only when a treadmill is displayed in a store When the console is in the demo mode the power cord can be plugged in the key can be removed from the console and the displays and indicators on the console will automatically light in a preset sequence although the buttons on the console will not operate If a d ap pears in the Calories Fat Calories display when the information mode is selected press the Speed V button so the display is blank o CALOR ES FAT CALS 4 To exit the information mode remove the key from the console HOW TO ADJUST THE CUSHIONING SYSTEM The treadmill features a cushioning system that reduces the impact as you walk or run on the treadmill The firmness of the cushioning system is controlled by the adjustable cushions at the center of the treadmill there is one ad justable cush ion on each side To se lect the maxi mum firmness setting turn the cushions to level 3 to decrease the firmness turn the cushions to level 2 or 1 It may be helpful to lift on the walking platform as you rotate the cushion Note The faster you run on the treadmill or the more you weigh the firmer the cushioning system should be Make sure that both cushions are at the same setting Cushion THE OPTIONAL CHEST PULSE SENSOR An optional chest pulse sensor adds even more fea tures to the c
6. Model No DRTL99720 loreto Find the serial number in the location U S E R S MA N U A L shown below Write the serial number in the space above for reference I Serial Number Decal 2 QUESTIONS If you have questions or if there are missing parts we will guar antee complete satisfaction through direct assistance 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 1 800 999 3756 Mon Fri 6 a m 6 p m MST 2 Patent Pending 44 CAUTION Read all precautions and instruc tions in this manual before using f this equipment Save this manual www prororm com for future reference new products prizes fitness tips and much more TABLE OF CONTENTS IMPORTANT PRECAUTIONS ooo 3 BEFORE YOU BEGIN LE A haga pia anh wea D b 5 ASSEMBLY aces ek Side Leow ee ala A ee eee ee 6 OPERATION AND ADJUSTMENT occ 8 HOW TO FOLD AND MOVE THE TREADMILL 0 0 eect eee 19 TROUBLESHOOTING aay wees 20 CONDITIONING GUIDELINES 22 asset alia o dw ea hee aaa we ea eae eae be 23 ORDERING REPLACEMENT PARTS Back Cover LIMITED WARRANTY ie teed tea beset a E w eben i a ale ela aad i
7. CD or videocassette If you are using an iFIT com CD insert the CD into your CD player If you are using an iFIT com videocassette insert the videocassette into your VCR Press the PLAY button on your CD player or VCR A moment after the button is pressed your per sonal trainer will begin guiding you through your workout Simply follow your personal trainer s instructions Note If the Time Segment Time dis play is flashing press the Start button or the Speed A button on the console The treadmill will not respond to a CD or video program when the Time Segment Time display is flashing During the CD or video program an electronic chirping sound will alert you when the speed and or incline of the treadmill is about to change CAUTION Always listen for the chirp and be prepared for speed and or incline changes In some instances the speed and or incline may change before the personal trainer describes the change If the speed or incline settings are too high or too low you can manually override the settings at any time by pressing the Speed or Incline buttons on the console However when the next chirp is heard the speed and or incline will change to the next settings of the CD or video program To stop the walking belt at any time press the Stop button on the console The Time Segment Time display will begin to flash To restart the pro gram press the Start button or the Speed A but ton After a mo
8. 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 if 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 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 1 800 806 3651 and order part number 146148 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
9. caused by or attributable to freight damage abuse mis use improper or abnormal usage or repairs not provided by an ICON authorized service center prod ucts used for commercial or rental purposes or products used as store display models No other war ranty beyond 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 FITNESS INC 1500 S 1000 W LOGAN UT 84321 9813 Part No 192151 R1102A Printed in USA 2002 ICON Health amp Fitness Inc R
10. fat or to strengthen your cardiovascular system 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 on the console If your heart rate is too high or too low adjust the speed and incline of the treadmill 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 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 lo
11. 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 8 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 8 To purchase a surge suppressor see your local PROFORM dealer or call 1 800 806 3651 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 BEFORE YOU BEGIN on page 5 if the tread mill 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 incr
12. the clip attached to the key and slide the clip onto the waistband of your clothes 7 When the on screen countdown ends the program will begin and the walking belt will begin to move Hold the handrails step onto the walking belt and begin walking During the program an electronic chirping sound will alert you when the speed and or incline of the treadmill is about to change CAUTION Always listen for the chirp and be prepared for speed and or incline changes If the speed or incline settings are too high or too low you can manually override the settings at any time by pressing the Speed or Incline buttons on the console However when the next chirp is heard the speed and or incline will change to the next settings of the program To stop the walking belt at any time press the Stop button on the console The Time Segment Time display will begin to flash To restart the pro gram press the Start button or the Speed A but ton After a moment the walking belt will begin to move at 1 0 mph When the next chirp is heard the speed and incline will change to the next settings of the program When the program is completed the walking belt will stop and the Time Segment Time display will begin to flash Note To use another program press the Stop button and go to step 5 Note If the speed or incline of the treadmill does not change when a chirp is heard make sure that the iFIT com indicator is l
13. the most from your exercise program in the conve nience of your home And when you re not exercising the unique C1050 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 additional questions please call our Customer Service Department toll free Book Holder Water Bottle Holder Bottle not included Lock Knob LEFT SIDE Walking Belt Rear Roller Adjustment Bolts at 1 800 999 3756 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays To help us assist you please note the product model number and serial number before calling The model number of the treadmill is DRTL99720 The serial number can be found on a decal attached to the tread mill see the front cover of this manual for the location Before reading further please familiarize yourself with the parts that are labeled in the drawing below I NAA AAA Hand Weights Console Pulse Sensor Key Clip RIGHT SIDE i AA Switch Adjustable Cushion Deck ASSEMBLY Assembly requires two people Set the treadmill in a cleared area and remove all packing materials Do not dispose of the packing materials until assembly is completed Assembly requires your own phillips screw driver gt and rubber mallet Note The underside of the treadmill walking belt is coated with high performance lubri
14. treadmill near the power cord Plug the other end of the cable into the included adapter Plug the adapter into an RCA Y adapter available at electronics stores Next remove the wire that is currently plugged into the AUDIO OUT jack on your VCR and plug the wire into the unused side of the Y adapter Plug the Y adapter into the AUDIO OUT jack on your VCR RCA Y Adapter Audio Cable Adapter am Wire removed from AUDIO OUT jack 15 HOW TO USE IFIT COM CD AND VIDEO PROGRAMS To use iFIT com CD s or videocassettes the treadmill must be connected to your portable CD player portable stereo home stereo computer with CD player or VCR See HOW TO CONNECT THE TREADMILL TO YOUR CD PLAYER VCR OR COMPUTER on pages 13 and 14 Note To purchase iFIT com CD s or videocassettes call toll free 1 800 735 0768 Follow the steps below to use an iFIT com CD or video program 1 Insert the key into the console See HOW TO TURN ON THE POWER on page 10 2 Select the iFIT com mode When the key is in serted the manual mode will be selected and the Manual indica tor will light To use iFIT com CD s or video cassettes press the Program button repeatedly until the FIT com indicator lights AWARNING To reduce risk of serious injur starting treadmill read and understand the user s mi tha waminne hafnra usa Kaan rhilriran away E Insert the iFIT com
15. 1102A EXPLODED DRAWING Model No DRTL99720 IVANVIA S 43SN 94 Jo ez abed uo 1511 14 4 9U 99s Buimelp siu uo umoys sped y Ajjuapi oL EXPLODED DRAWING Model No DRTL99720 R1102A
16. 4 of a turn When the walking belt is correctly tightened you should be able to lift each side of the walking belt 3 to 4 inches off the walking platform Be careful to keep the walking belt centered Plug in the power cord insert the key and care fully walk on the treadmill for a few minutes Repeat until the walking belt is properly tightened PROBLEM The incline of the treadmill does not change correctly or does not change when iFIT com CD s and videos are played SOLUTION a With the key in the console press one of the Incline buttons While the incline is changing re move the key After a few seconds re insert the key The treadmill will automatically rise to the maximum incline level and then return to the minimum level This will recalibrate the incline 21 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
17. Back Cover Note An EXPLODED DRAWING is attached in the center of this manual PROFORM is a registered trademark of ICON Health amp Fitness Inc 2 IMPORTANT PRECAUTIONS A WARNING To reduce the risk of burns fire electric shock or injury to persons read the following important precautions and information before operating the treadmill 1 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 in this manual 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 not be used by persons weighing more than 250 pounds 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
18. INE OUT jack HOW TO CONNECT YOUR COMPUTER Note If your computer has a 3 5mm LINE OUT jack see instruction A If your computer has only a PHONES jack see instruction B A Plug one end of the audio cable into the jack on the front of the treadmill near the power cord Plug the other end of the cable into the LINE OUT jack on your computer B Plug one end of the audio cable into the jack on the front of the treadmill near the power cord Plug the other end of the cable into a 3 5mm Y adapter available at electronics stores Plug the Y adapter into the PHONES jack on your computer Plug your headphones or speakers into the other side of the Y adapter Headphones Speakers 14 HOW TO CONNECT YOUR VCR Note If your VCR has an unused AUDIO OUT jack see instruction A below If the AUDIO OUT jack is being used see instruction B If you have a TV with a built in VCR see instruction B If your VCR is connected to your home stereo see HOW TO CONNECT YOUR HOME STEREO on page 14 A Plug one end of the audio cable into the jack on the front of the treadmill near the power cord Plug the other end of the cable into the included adapter Plug the adapter into the AUDIO OUT jack on your VCR Audio Adapter Plug one end of the audio cable into the jack on the front of the
19. LY FROM OUR INTERNET SITE Our Web site at www iFIT com allows you to access basic programs audio programs and video programs directly from the internet Additional options are soon to be available See www iFIT com for details To use programs from our Web site the treadmill must be connected to your home computer See HOW TO CONNECT YOUR COMPUTER on page 14 In addition you must have an internet connection and an internet service provider A list of specific system requirements will be found on our Web site Follow the steps below to use a program from our Web site 1 Insert the key into the console See HOW TO TURN ON THE POWER on page 10 A Select the iFIT com mode When the key is in serted the manual mode will be selected and the Manual indica tor will light To use a program from our inter net site press the Program button repeatedly until the iFIT com indicator lights AWARNING To redi starting treadmill read an the warnings before use E Go to your computer and start an internet connection Start your web browser if necessary and go to our internet site at www iFIT com Follow the desired links on our internet site to select a program Read and follow the on line instructions for using a program Follow the on line instructions to start the program When you start the program an on screen count down will begin 17 Return to the treadmill and stand on the foot rails Find
20. UENCY To maintain or improve your condition complete three workouts each week with at least one day of rest be tween workouts After a few 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 PART LIST Model No DRTL99720 To locate the parts listed below see the EXPLODED DRAWING attached in the center of this manual Key No Qty O O O 55 CO o a a B r Description Foot Rail Insert Foot Rail Foot Rail Cap Screw Left Foot Rail Cap Frame Pivot Bolt Frame Pivot Spacer Magnet Front Roller Pulley Frame Pivot Nut Reed Switch Sensor Wire Latch Assembly Reed Switch Clip Lift Frame Star Washer Motor Assembly Motor Pulley Flywheel Fan Motor Belt Motor Pivot Nut Motor Tension Nut Motor Tension Bolt Motor Pivot Bolt Hood Incline Motor Bolt Plastic Stand off Power Board Screw Ball Detent Controller Electronics Plate Motor Controller Wire Front Roller Adj Bolt 1 1 4 Screw Roller VVasher Front Roller Nut ncline Motor Incline Motor Stop Belly Pan Belly Pan Screw Long Static Decal Circuit Breaker Power Cord On Off Switch Left Endcap Insert Belt Guide Screw Key No Qty QDm
21. acks see instruction A below If your CD player has only one jack see instruction B A Plug one end of the audio cable into the jack on the front of the treadmill near the power cord Plug the other end of the cable into the LINE OUT jack on your CD player Plug your headphones into the PHONES jack Plug one end of the audio cable into the jack on the front of the treadmill near the power cord Plug the other end of the cable into a 3 5mm Y adapter available at electronics stores Plug the Y adapter into the PHONES jack on your CD player Plug your headphones into the other side of the Y adapter PHONES 7 4 3 5mm Audio Y adapter Headphones HOW TO CONNECT YOUR PORTABLE STEREO Note If your stereo has an RCA type AUDIO OUT jack see instruction A below If your stereo has a 3 5mm LINE OUT jack see instruction B If your stereo has only a PHONES jack see instruction C A Plug one end of the audio cable into the jack on the front of the treadmill near the power cord Plug the other end of the cable into the included adapter Plug the adapter into an AUDIO OUT jack on your stereo AUDIO OUT Audio Cable Adapter B0 O LI Plug one end of the audio cable into the jack on the front of the treadmill near the power cord Plug the other end of the cable into the LINE OUT jack on your stereo
22. cant 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 lf there is lubricant on top of the walking belt simply wipe off the lubricant with a soft cloth and a mild non abrasive cleaner 1 With the help of a second person carefully raise the treadmill to the upright position as shown Insert one of the Extension Legs 102 into the treadmill as shown Make sure that the Extension Leg is turned so the Base Pad 99 is on the bottom If necessary tip the Uprights 69 forward as you insert the Extension Leg Insert the other Extension Leg not shown in the same way 2 With the help of a second person carefully lower the treadmill frame and then tip the Uprights 69 down as shown Make sure that the Extension Legs 102 remain in the Uprights Attach each Extension Leg 102 with two of the six 3 4 Screws 100 as shown With the help of a second person carefully tip the Uprights 69 back to the vertical position Note One replacement Base Pad 99 may be included Use the extra Base Pad if one becomes worn or needs to be replaced 3 Insert a Handrail Extension 66 into the post on the right Upright 69 as shown make sure that the indicated holes are on top Tap the Handrail Extension with a rub ber mallet to fully insert it Attach the Handra
23. cline may change before the per sonal trainer describes the change 24 When using iFIT com CD s and videos you can manually override the speed and incline settings at any time by pressing the speed and incline buttons However when the next chirp is heard the speed and or incline will change to the next settings of the CD or video program 25 Always remove iFIT com CD s and videos 26 27 28 29 from your CD player or VCR when you are not using them Inspect and properly tighten all parts of the treadmill regularly Never insert or drop any object into any opening DANGER Always unplug the power cord immediately after use before cleaning the treadmill and before performing the main tenance 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 service representative only This treadmill is intended for in home use only Do not use this treadmill in any commer cial rental or institutional setting AWARNING 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 u
24. d the display will show both the time remaining in the program and the time remaining in the current segment of the program The display will alternate between one number and the other every seven seconds The Segment Time indicator will light when the segment time is shown ID LID ii 12 SEGMENT TIME TIME thumbs on the sensor for another 15 seconds for the most accurate reading If the displayed heart rate appears to be too high or too low or if your Calories Fat Calories display This display shows the approximate numbers of ORES ti heart rate is not displayed lift your thumbs off the calories and fat calories sensor and allow the display to reset Then place you have burned see your thumbs on the sensor as described above FAT BURNING on page 22 Every seven sec Remember to stand still while measuring your onds the display will change from one number to heart rate Note If the optional chest pulse sensor the other The Fat Cals indicator will light when is worn your heart rate will be displayed in the the number of fat calories is shown Pulse display Speed Min Mile When you are finished remove the key display This display Lim shows the speed of the 12 1 Step onto the foot rails press the Stop button and vvalking belt and your SPFED X M N M LE km adjust the incline of the treadmill to the lowest current pace pace is setting The incline must be at the lovvest set measured in minut
25. eed e 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 water bottle holder FEATURES OF THE CONSOLE The advanced console offers an impressive array of features to help you get the most from your exercise When the console is in the manual mode the speed and incline of the treadmill can be changed with a touch of a button As you exercise the console will display continuous exercise feedback You can even measure your heart rate using the built in thumb pulse sensor Note See page 18 for information about the optional chest pulse sensor Eight certified personal trainer programs are also offered Each program automatically controls the speed and incline of the treadmill to give you an effec tive low medium or high intensity workout The in cluded hand weights can be used to add upper body exercise to your workouts as well The console also features new iFIT com interactive technology iFIT com technology is like having a per sonal trainer right in your home Using the included audio cable you can connect the treadmill to your home stereo portable stereo or computer and play special FIT com CD programs CD s are available sep arately FIT com CD programs automatically control the speed and incline of the treadmill as a personal trainer guides you through every step of your workout High energy music provides added motiva
26. ements to avoid sudden jumps in speed The pulse sensor is not a medical device Various factors including the user s move ment may affect the accuracy of heart rate readings The pulse sensor is intended only as an exercise aid in determining heart rate trends in general Using the included hand weights and not hold ing the handrails may compromise your ability to maintain your balance Exercises using hand weights should be attempted only by ex perienced users Never leave the treadmill unattended while it is running Always remove the key unplug the power cord and move the on off switch to the off position when the treadmill is not in use See the drawing on page 5 for the loca tion of the on off switch 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 19 You must be able to safely lift 45 pounds 20 kg in order to raise lower or move the treadmill 21 Do not change the incline of the treadmill by placing objects under the treadmill 22 When folding or moving the treadmill make sure that the storage latch is fully closed 23 When using iFIT com CD s and videos an electronic chirping sound will alert you when the speed and or incline of the treadmill is about to change Always listen for the chirp and be prepared for speed and or in cline changes In some instances the speed and or in
27. es per ting when the treadmill is folded to the storage mile Every seven seconds the display will position or the treadmill vvill be damaged Next change from one number to the other The Min remove the key from the console and put it in a se Mile indicator will light when your pace is shown cure place Note If the displays and various in dicators on the console remain lit after the key is removed the console is in the demo mode See page 18 and turn off the demo mode Note The console can display speed and dis tance in either miles or E kilometers To find which SPEED MIN MILE km When you are finished using the treadmill move unit of measurement is the on off switch near the power cord to the off selected hold down the position and unplug the power cord Stop button while inserting the key into the con sole An E for English miles or an M for metric kilometers will appear in the display Press the HOW TO USE PERSONAL TRAINER PROGRAMS Speed A button to change the unit of measure ment When the desired unit of measurement is selected remove the key and then reinsert it Note For simplicity all instructions in this manual refer to miles 1 Insert the key fully into the console See HOW TO TURN ON THE POWER on page 10 To reset the displays press the Stop button re 2 Select one of the personal trainer programs move the key and then reinsert the key When the key is inserted the
28. il Extension with two 1 2 Screws 67 as shown Cutout Identify the Right Foam Grip 75 which has a large cutout in the left side for the Pulse Bar 76 Slide the Right Foam Grip as far as possible onto the post on the right Upright 69 Note It may be helpful to apply soapy water to the Handrail Extension 66 Make sure that the tab on the Foam Grip is inserted into the Console Base 81 4 Make sure that the front edge of the Right Foam Grip 75 is under the Console Base 81 as shown Tighten a 3 4 Screw 100 into the side of the Right Foam Grip as shown Note lt may be necessary to pull the Foam Grip outward slightly see arrow A to align the Screw with the hole in the post Attach the other Handrail Extension not shown and the Left Foam Grip not shown as described in step 3 and this step 5 Press the Lock Knob Sleeve 70 into the left Upright 69 SAV Remove the Lock Knob 68 from the Lock Pin 74 Make sure that the two Lock Pin Collars 72 and the Spring 71 are on the Lock Pin Insert the Lock Pin into the Lock Knob Sleeve 70 and the left Upright 69 Tighten the Lock Knob onto the Lock Pin 6 Clean the Book Rack 124 with a clean cloth and rubbing alcohol Remove the paper from the top of the Book Rack Tape 123 Make sure that the straight edge of the Book Rack 124 is pressed against the plastic around the Console 82 Press on the top of the Book Rack and the bottom of the Co
29. 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 Make sure that the on off switch is in the on position If the treadmill still will not run please call our Customer Service Department toll free The displays of the console do not function properly a Remove the key from the console and unplug the power cord Carefully tip the treadmill down as shown in drawing a Remove the Screws 39 83 from the hood Raise the Uprights 69 and carefully re move the hood Locate the Reed Switch 10 and the Magnet 7 on the left side of the Pulley 8 Turn the Pulley until the A Magnet is aligned with the Reed Switch Make sure 1 8 pep that the gap between the Magnet and the Reed 67 8 Switch is about 1 8 If necessary loosen the 1 2 10 7 Screw 67 and move the Reed Switch slightly Retighten the Screw Re attach the hood and run the Il treadmill for a few minutes to check for a correct Top speed reading View 20 PROBLEM The thumb pulse sensor does not function properly SOLUTION a Wash your hands before to using the pulse sensor In addition keep the pulse sensor clean using a damp cloth and a small amount of mild detergent PROBLEM The walking belt slows when walked on SOLUTION a Use only a single outlet surge suppressor that mee
30. it and that the Time Segment Time display is not flashing In addition make sure that the audio cable is properly connected that it is fully plugged in and that it is not wrapped around a power cord Follow your progress with the LED track and the displays See step 5 on page 10 E When the program has ended remove the key See step 6 on page 12 THE INFORMATION MODE DEMO MODE The console features an information mode that keeps track of the total number of hours that the treadmill has been operated and the total number of miles that the walking belt has moved The information mode also allows you to switch the console from miles per hour to kilometers per hour In addition the information mode allows you to turn on and turn off the demo mode To select the information mode hold down the Stop button while inserting the key into the console When the information mode is selected the following informa tion will be shown The Distance Incline Laps display will show the total O number of miles that the walk o ing belt has moved LAPS 7 IFE NE INCLINE DISTANCE The Time Segment Time dis play will show the total num ber of hours the treadmill has been used An E for english miles or an M for metric kilometers will appear in the Speed Min Mile display Press the Speed A button to change the unit of measurement SPEED IMPORTANT The Calories Fat Calories dis play should be blank If a
31. lly 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 as needed HOW TO USE THE MANUAL MODE Insert the key fully into the console See HOW TO TURN ON THE POWER above Select the manual mode When the key is in serted the manual mode will be selected and the Manual indica tor will light If a pro gram has been selected press the Program button repeatedly to select the manual mode Press the Start button or the Speed A button to start the walking belt Lic 9 LISI MIN MILE km A moment after the but ton is pressed the walking belt will begin to move at 1 mph Hold the handrails and begin walking As you exer cise change the speed of the walking belt as de sired 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 To change the speed setting quickly press the Quick Speed buttons SPEED 10 To stop the walking belt press the Stop button The Time Segment Time display will begin to flash To restart the walking belt press the Start button or the Speed A button 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 21 Change the incline of the treadmill as desired T
32. me Segment Time display The walking belt will then slow to a stop Note Each time a segment ends and the speed settings move one column to the left if all of the indicators in the Current Segment column are lit the speed settings will move downward so that only 12 the highest indicators in the columns will appear in the program display When the speed settings move to the left again and not all of the indicators in the Current Segment column are lit the speed settings will move back up If the speed or incline setting for the current segment is too high or too low you can manually override the setting by pressing the Speed or Incline buttons on the console Every few times one of the Speed buttons is pressed an additional indicator will light or darken in the Current Segment column If any of the columns to the right of the Current Segment column have the same number of litindicators as the Current Segment column an additional indicator may light or darken in those columns as well Note If you manually adjust the speed setting so that all of the indicators in the Current Segment column are lit the speed settings in the program display will not move downward as described above When the current segment of the program ends the treadmill will automati cally adjust to the speed and incline settings for the next segment To stop the program temporarily press the Stop button The Time Segment Time display will begin to flash T
33. ment the walking belt will begin to move When the next chirp is heard the speed and incline will change to the When the CD or video program is completed the walking belt will stop and the Time Segment Time display will begin to flash Note To use another CD or video program press the Stop button or re move the key and go to step 1 on page 15 Note If the speed or incline of the treadmill does not change when a chirp is heard e Make sure that the iFIT com indicator is lit and that the Time Segment Time display is not flashing If the Time Segment Time display is flashing press the Start button or the Speed A button on the console 16 Adjust the volume of your CD player or VCR If the volume is too high or too low the con sole may not detect the program signals e Make sure that the audio cable is properly connected that it is fully plugged in and that it is not wrapped around a power cord e If you are using your portable CD player and the CD skips set the CD player on the floor or another flat surface instead of on the console Follow your progress with the LED track and the displays See step 5 on page 10 G Measure your heart rate if desired 7 See step 6 on page 11 When the program is completed remove the key See step 6 on page 12 CAUTION Always remove iFIT com CD s and videocassettes from your CD player or VCR when you are finished using them HOW TO USE PROGRAMS DIRECT
34. mptom that applies and follow the steps listed If further assistance is needed please call our Customer Service Department toll free at 1 800 999 3756 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays PROBLEM SOLUTION PROBLEM SOLUTION PROBLEM SOLUTION The power does not turn on a The power turns off during use a d e Check the circuit breaker located on the treadmill Check the on off switch located on the treadmill Make sure that the power cord is plugged into a surge suppressor and that the surge suppressor is plugged into a properly grounded outlet see page 8 Use only a single outlet surge suppressor that meets all of the specifications described on page 8 Important The treadmill is not compatible with GFCl equipped outlets After the power cord has been plugged in make sure that the key is fully inserted into the console near the power cord If the switch protrudes as shown the circuit breaker has tripped To reset the Tripped D Reset circuit breaker wait for five minutes and then press the switch back in near the power cord The switch must be in the on On position Position iz Check the circuit breaker located on the treadmill frame near the povver cord see c above f 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
35. nsole Base 81 Wait for 24 hours before setting a book on the Book Rack 7 Look at the Endcap 58 If the left or right foot on the End cap does not touch the floor the included thick base pads should be attached to the treadmill as described below See assembly step 2 Lower the treadmill frame and the Uprights 69 as shown If the left foot of the Endcap 58 was off the ground remove the two Base Pads 99 from the right Upright 69 Attach the included thick base pads to the right Upright If the right side of the Endcap was off the ground attach the thick base pads to the left Upright If either side of the Endcap 58 lifts off the floor when the treadmill is used attach the thick base pads as described 8 Make sure that all parts are properly tightened before you use the treadmill Keep the included allen wrench in a secure place The allen wrench is used to adjust the walking belt see page 21 To protect the floor or carpet from damage place a mat under the treadmill 7 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
36. o change the incline of the treadmill press the dr Incline buttons Each time one of the buttons is pressed the incline will change by 0 5 Note After the buttons are pressed it may take a moment for the treadmill to reach the selected incline setting o 1 1 INCLINE DISTANCE Follow your progress with the LED track and the displays The LED Track When the manual mode or an FIT com program is se lected the program dis play will show an LED track representing 1 4 mile As you exercise the indicators around the track will light in sequence until you have completed 1 4 mile A new lap will then begin 0000000000 0000000000 00000000009 0000000000 0000000000 0000000000 00000000009 PROGRAM DISPLAY Distance Incline Laps display This dis play shows the distance that you have walked the incline level of the tread mill and the number of 1 4 mile laps you have completed The display will change from one number to the next every seven seconds The Incline indicator or the Laps indicator will light when the incline level or the number of laps is shown Note Each time the Incline buttons are pressed the display will show the current in cline setting for several seconds m Laps So wma o III I INCLINE DISTANCE Time Segment Time dis play When the manual mode or an iFIT com pro gram is selected this dis play will show the elapsed time When a personal trainer program is selecte
37. o restart the program press the Start but ton or the Speed A button To end the program press the Stop button remove the key and then reinsert the key El Follow your progress with the displays See step 5 on page 10 E Measure your heart rate if desired See step 6 on page 11 When the program is completed remove the key from the console When the program has ended make sure that the incline of the treadmill is at the lowest set ting Next remove the key from the console and put it in a safe place Note If the displays and various indicators on the console remain lit after the key is removed the console is in the demo mode See page 18 and turn off the demo mode When you are finished using the treadmill move the on off switch near the power cord to the off position and unplug the power cord HOW TO CONNECT THE TREADMILL TO YOUR CD PLAYER VCR OR COMPUTER To use FIT com CD s the treadmill must be con nected to your portable CD player portable stereo home stereo or computer with CD player See pages 13 and 14 for connecting instructions To use iFIT com videocassettes the treadmill must be connected to your VCR See page 15 for connecting instructions To use iFIT com programs directly from our internet site the treadmill must be connected to your home computer See page 14 for connecting instructions HOW TO CONNECT YOUR PORTABLE CD PLAYER Note If your CD player has separate LINE OUT and PHONES j
38. ong Hood Screw Filter Wire Book Rack Tape Book Rack 8 Black Wire M F 4 Black Wire 2F 8 White Wire 2F 4 Blue Wire 2F 12 Green Wire 2 Ring 8 Green Wire 2 Ring User s Manual Includes all parts shown in box These parts are not illustrated ORDERING REPLACEMENT PARTS To order replacement parts call our Customer Service Department toll free at 1 800 999 3756 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays When ordering parts please be prepared to give the following information e The MODEL NUMBER OF THE PRODUCT DRTL99720 The NAME OF THE PRODUCT PROFORM C1050 treadmill The SERIAL NUMBER OF THE PRODUCT see the front cover of this manual e The KEY NUMBER AND DESCRIPTION OF THE PART S see the PART LIST on page 23 and the EXPLODED DRAWING 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 for a period of ninety 90 days from the date of pur chase This warranty extends only to the original purchaser ICON s obligation under this warranty is lim ited to replacing or repairing at ICON s option the product through one of its authorized service centers All repairs for which warranty claims are made must be pre authorized by ICON This warranty does not extend to any product or damage to a product
39. onsole The chest pulse sensor offers hands free operation and continuously monitors your heart rate during your workouts To purchase the op tional chest pulse sensor call toll free 1 800 734 2377 18 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 damaged Make sure the adjustable cushion is in a set position see page 18 Next unplug the power cord CAUTION You must be able to safely lift 45 pounds 20 kg in order to raise lower or move the treadmill 1 Hold the treadmill with your hands in the locations shown at the right CAUTION To decrease the possibility of in jury bend your legs and keep your back straight As you raise the treadmill make sure to lift with your legs rather than your back Raise the treadmill about halfway to the vertical position 2 Move your right hand to the position shown and hold the treadmill firmly Using your left hand pull the lock knob to the left and hold it Raise the treadmill until the lock pin is aligned with the hole in the catch Insert the lock pin into the catch Make sure that the lock pin is fully inserted into the catch To protect the floor or carpet from damage place a mat under the treadmill Keep the treadmill out of direct sunlight Do not leave the treadmill in the stor age position in temperatures above 85 Fahrenheit
40. 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 an equipment grounding conductor and a grounding plug Plug the power cord into a surge suppressor 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 Grounding Plug Grounded Outlet Box Surge Suppressor 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 c
41. overs are not grounded Contact a qualified elec trician to determine if the outlet box cover is grounded before using an adapter CONSOLE DIAGRAM Manual Program Indicators Display Program Display Display Program Indicators CERTIFIED PERSONAL TRAINER PROGRAMS Ri 1 CERTIFIED PERSONAL TRAINER PROGRAMS 7 LA x E 7 0000000000 12 p INTENSITY em o LL z mZ E 9 hee INTENSITY Sirio 9000000000 gaman HAR UR ET INCLINE DISTANCE 0000000000 CALORIES FAT CALS Se UU ue pade im Ct m 0000000000 DE MEDIUM T O 11 J 0000000000 TOI 1 0000000009 SEGMENT TIME TIME IMPORTANT Inclini vel MANUAL befor lowest let e folding treadmill into storage positi PROGRAM DISPLAY SPEED MIN MILE km roses O INSERT KEY SELECT PROGRAM PRESS START INSERT KEY PRESS START SELECT MPH KEY Note If there is a thin sheet of clear plastic on the face of the console remove it Pulse Display ral IN 2 MEB 1H Thumb Pulse Sensor A CAUTION before operating the console read the following precautions Do not stand on the walking belt when turn ing on the power e Always wear the clip see the drawing above while operating the treadmill Adjust the speed in small increments to avoid sudden jumps in sp
42. ram will last PROGRAM DISPLAY Press the Start button or the Speed A button to start the program A moment after the button is pressed the tread mill will automatically adjust to the first speed and incline settings for the program Hold the handrails and begin walking Each program is divided into several time seg ments of different lengths The Time Segment Time display shows both the time remaining in the program and the time remaining in the current segment One speed setting and one incline setting are programmed for each segment The speed setting for the first segment will be shown in the flashing Current Segment column of the program display The incline settings are not shown in the program display The speed settings for the next seven segments will be shown in the seven columns to the right Current Segment PROGRAM DISPLAY When only three seconds remain in the first seg ment of the program both the Current Segment column and the column to the right will flash a se ries of tones will sound and all speed settings will move one column to the left The speed setting for the second segment will then be shown in the flashing Current Segment column and the tread mill will automatically adjust to the speed and in cline settings for the second segment The program will continue in this way until the speed setting for the last segment is shown in the Current Segment column and no time remains in the Ti
43. se of this product SAVE THESE INSTRUCTIONS The decals shown below have been placed on your treadmill If the decal is missing or if it is not legible please call our Customer Service Department toll free to order a free replacement decal see ORDERING REPLACEMENT PARTS on the back cover of this manual Apply the decal in the location shown Protect yourself and others from risk of serious injury Read the user s manual and Ah Never allow children on or around treadmill Stand only on side rails when starting or stopping treadmill Keep clothing fingers and hair away from moving belt Fully engage storage latch before treadmill is moved or stored Change speed in small increments Remove key when not in use Never try to adjust or fix the ing Reduce incline to lowest level belt while it is movin before folding treadmill into storage position Hold handrails to prevent falling and always wear the safety clip while operating treadmill Sak LY Note This decal is shown at 38 of actual size Always wear athletic shoes while operating treadmill Stop if you feel faint dizzy or short of breath KEEP HANDS AND FEET AWAY FROM THIS AREA WHILE THE TREADMILL IS IN OPERATION BEFORE YOU BEGIN Thank you for selecting the revolutionary PROFORM C1050 treadmill The C1050 treadmill combines ad vanced technology with innovative design to help you get
44. tion Each CD features two programs designed by certified per sonal trainers In addition you can connect the treadmill to your VCR and TV and play iFIT com video programs videocas settes are available separately Video programs offer the same benefits as iF T com CD programs but add the excitement of working out with a class and an instructor the hottest new trend at health clubs With the treadmill connected to your computer you can also go to our Web site at www iFIT com and ac cess basic programs audio programs and video pro grams directly from the internet Additional options are soon to be available See www iFIT com for details To purchase iFIT com CD s or videocassettes call toll free 1 800 735 0768 To use the manual mode of the console follow the steps beginning on page 10 To use a personal trainer program see page 11 To use an iFIT com CD or video program see page 15 To use an iFIT com program directly from our internet site see page 17 HOW TO TURN ON THE POWER Plug in the power cord see HOW TO PLUG IN THE POWER CORD on page 8 Locate the on off switch on the treadmill near the power cord Move the on off switch to the on position Stand on the foot rails of the treadmill Find the clip attached to the key and slide the clip onto the waistband of your clothes Next in sert the key into the console After a moment the displays and various indicators will light Test the clip by carefu
45. ts 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 3 to 4 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 please call our Customer Service Department toll free 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 right turn the 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
46. west number in your training zone For maximum fat burning adjust the speed and incline of the treadmill until your heart rate is near the middle 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 ex ercise problems EXERCISE FREQ
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