USER`S MANUAL - Icon Heath & Fitness
Contents
1. 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 adaptor Plug the adaptor into an AUDIO OUT jack on your stereo o AUDIO OUT Audio AE Cable 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 LINE OUT jack on your stereo 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 the splitter Plug the split ter into the PHONES jack on your stereo Plug your headphones into the other side of the splitter Headphones 17 Adjust the maximum speed limit for the program When a heart rate pro gram is selected the let ters SPd speed and the maximum speed limit for the program will flash in the speed pace display If desired change the maximum speed limit by pressing the Quick Speed buttons Press the Start button2. Enter your age When a heart rate pro gram is selected the let ters AGE and the current age setting will begin to flash in the Calories Watts Heart Rate display You must enter your age to use a heart rate pro gram If you have not entered your age press the Incline buttons until your age is shown Your age will then be saved in memory y AccuRate If the preset program is selected go to step 6 Enter a target heart rate setting Press the start button pressing the button will not start the program at this time The letters PLS and the target heart rate setting for the program in beats per minute will be shown in the Calories Watts Heart Rate display Y AccuRate If desired you can change the target heart rate setting by pressing the Incline buttons The but tons can be held down to change the target heart rate setting quickly The target heart rate setting can be from 50 to 85 of your estimated maxi mum heart rate For example if you are 30 years old the target heart rate setting can be from 95 to 161 beats per minute If you are 30 years old your estimated maximum heart rate is 190 50 of 190 is 95 85 of 190 is 161 PART LIST Model No PETL63520 To locate the parts listed below see the EXPLODED DRAWING attached in the centre of this manual Key No Qty 00 NODO ARONnN po ABD H HH HSH KH O 0 WS Description Motor Hood Nylon Washer Pivot Nut Motor Belt
3. Front Wheel 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 and rubber mallet 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 A WARNING Do not plug in the power cord until the treadmill is completely assembled 1 With the help of a second person carefully raise the treadmill to the upright position as shown Insert one of the Extension Legs 55 into the treadmill as shown Make sure that the Extension Leg is turned so the Base Pad 44 is on the bottom If necessary tip the Uprights 64 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 Uprights 64 as shown Note It may be helpful to place your foot on one of the Wheels 58 as you tip the Uprights Make sure that the Extension Legs 55 re main in the Uprights Attach each Extension
4. ing plug Socket on treadmill ae Plastic Two power cords are included Select the one that will fit your gt gt 7 Tie outlet Refer to drawing 1 and plug the indicated end of the A power cord into the socket on the treadmill Next lift the indi cated tab on the ferrite box and clamp the ferrite box around the power cord The ferrite box should not be allowed to slide along the power cord Fasten the included plastic tie just be hind the ferrite box and cut off the excess plastic tie Refer to drawing 2 Plug the power cord into an appropriate outlet that is properly installed and earthed in accordance with all local codes and ordinances Note In Italy an adaptor not included must be used between the power cord and the outlet Important The treadmill is not compatible with GFCl equipped outlets If the power cord is damaged it must be replaced with a manufac turer recommended power cord A DANGER Improper connection of the equipment earthing conductor can result in an in creased risk of electric shock Check with a qualified electrician or serviceman if you are in doubt as to whether the product is properly earthed Do not mod ify the plug provided with the product if it will not fit the outlet have a proper outlet installed by a qualified electrician Manual Program Indicators Display Program Display Display Program Profiles AccuRate 50 65 VA 290
5. 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 use of this product SAVE THESE INSTRUCTIONS SOLUTION Locate the Reed Switch 18 and the Magnet 101 on the left side of the Pulley 78 Turn the Pulley until the Magnet is aligned with the Reed Switch Make sure that the gap between the Magnet and the Reed Switch is about 3 mm 1 8 in If necessary loosen the 3 4 Screw 24 and move the Reed Switch slightly Retighten the Screw Re attach the hood and run the treadmill for a few minutes to check for a cor rect speed reading The walking belt slows when walked on a If an extension cord is needed use only a 3 conductor 1 mm 14 gauge cord that is no longer than 1 5 m 5 ft 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 walkin
6. Description 90 1 iFIT com Jack 91 2 Rear Roller Adj Bolt 92 2 Roller Adj Washer 93 1 Rear Endcap Right 94 1 Allen Wrench 95 1 Rear Foot Left 96 1 Rear Endcap Left 97 1 Warning Decal 98 2 Latch Plate Screw 99 1 Latch Plate 100 2 Extension Leg Assembly 101 1 Magnet 102 1 Belly Pan Clip 103 1 Chest Pulse Sensor 104 1 Splitter 105 1 Filter 106 1 Ground Wire 107 1 Ground Washer 108 1 Ground Nut 109 2 Long Screw 110 1 Ferrite Box 111 1 Filter Wire 112 18 Foot Pad Screw 113 Ball Detent 114 Adjustable Cushion 115 Cushion Spacer 116 Cushion Bolt 117 Electronics Bracket Pulse Sensor 14 White Wire 2F 8 White Wire 2F 14 Blue Wire 2F 4 Blue Wire 2F 4 Blue Wire M F 8 Green Wire F R 4 Black Wire 2F 4 Red Wire M F User s Manual 00 A Ad tl dl ld dl dd dad di NY ND PO PO HHHH These parts are not illustrated Includes all parts shown in the box REMOVE THIS EXPLODED DRAWING AND PART LIST FROM THE MANUAL Save this EXPLODED DRAWING and PART LIST for future reference Note Specifications are subject to change without notice For information about ordering replacement parts see the back cover of the User s Manual EXPLODED DRAWING Model No PETL63520 R0802A 37
7. Next wrap the chest pulse sen sor around your chest and attach the other end of the chest strap to the sensor unit Adjust the length of the chest strap if necessary The chest pulse sen sor should be under your clothes tight against your skin and as high under the pectoral muscles or breasts as is comfortable Make sure that the logo on the sensor unit is facing forward and is right side up Pull the sensor unit away from your body a few inches and locate the two electrode areas on the inner side the electrode areas are covered by shallow ridges Using saline solution such as saliva or contact lens so lution wet both electrode areas Return the sensor unit to a position against your chest CHEST PULSE SENSOR CARE AND MAINTENANCE e Thoroughly dry the chest pulse sensor after each use The chest pulse sensor is activated when the electrode areas are wetted and the heart rate monitor is put on the chest pulse sensor shuts off when it is removed and the electrode areas are dried If the chest pulse sensor is not dried after each use it may remain activated longer than nec essary draining the battery prematurely Store the chest pulse sensor in a warm dry place Do not store the chest pulse sensor in a plastic bag or other container that may trap moisture Do not expose the chest pulse sensor to direct sunlight for extended periods of time do not expose it to temperatures above 50 C 122 F or below 10 C
8. change correctly or does not change when iFIT com CDs and videos are played SOLUTION a With the key inserted in the console press one of the incline buttons Whilst the incline is Changing remove the key After a few seconds re insert the key The treadmill will automati cally rise to the maximum incline level and then return to the minimum level This will recalibrate the incline PROBLEM The chest pulse sensor does not function properly SOLUTION a If the chest pulse sensor does not function properly see CHEST PULSE SENSOR TROUBLE SHOOTING on page 8 b If the chest pulse sensor still does not function properly the battery should be changed To replace the battery locate the battery cover on the back of the sensor unit Insert a coin into the slot in the cover and turn the cover counterclockwise to the open position Remove the cover Next remove the old battery from the sensor unit Insert a new CR 2032 battery making sure that the writing is on top In addition make sure that the rubber gasket is in place in the sensor unit Replace the SZ CR2032 battery cover and turn it to the closed position Battery 26 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 12 It is the responsibility of the owner to ensure that all users of this treadmill a
9. 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 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 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 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 o
10. of the columns to the right of the Current Segment column have the same number of lit indicators as the Current Segment column an additional indica tor may light or darken in those columns as well Important When the current segment of the program ends the treadmill will automatically adjust to the speed and incline settings for the next segment To stop the program temporarily press the Stop button The Time Incline Segment Time display will begin to flash To restart the program press the Start button or the Speed A button To end the program press the Stop button remove the key and then reinsert the key DI Follow your progress with the displays See step 5 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 22 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 USE HEART RATE PROGRAMS A CAUTION i you have heart prob lems or if you are over 60 years of age and have been inactive do not use the heart rate programs If you are taking medication regu larly consult y
11. onto the waistband of your clothes 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 for the program To stop the walking belt at any time press the Stop button on the console The Time Incline Segment Time display will begin to flash To restart the program press the Start button or the Speed A button After a moment the walking belt will begin to move at 1 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 Incline Segment Time dis play will begin to flash Note To use another pro gram 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 lit and that the Time Incline Segment
12. 14 F e Do not excessively bend or stretch the sensor unit when using or storing the chest pulse sensor e Clean the sensor unit using a damp cloth never use alcohol abrasives or chemicals The chest strap may be hand washed and air dried CHEST PULSE SENSOR TROUBLESHOOTING The instructions on the following pages explain how the chest pulse sensor is used with the con sole If the chest pulse sensor does not function properly try the steps below e Make sure that you are wearing the chest pulse sen sor as described at the left Note If the chest pulse sensor does not function when positioned as de scribed move it slightly lower or higher Use saline solution such as saliva or contact lens solution to wet the two electrode areas on the sensor unit If heart rate readings do not appear until you begin perspiring re wet the electrode areas As you walk or run on the treadmill position your self near the centre of the walking belt For the console to display heart rate readings the user must be within arm s length of the console The chest pulse sensor is designed to work with people who have normal heart rhythms Heart rate reading problems may be caused by medical conditions such as premature ventricular contrac tions pvcs tachycardia bursts and arrhythmia e The operation of the chest pulse sensor can be affected by magnetic interference caused by high power lines or other sources If it is suspected th
13. 14 gauge cord that is no longer than 1 5 m 5 ft Keep the power cord away from heated sur faces 13 14 15 16 17 18 19 20 21 Never move the walking belt whilst 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 whilst you are stand ing on the walking belt Always hold the handrails whilst 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 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 Never leave the treadmill unattended whilst 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 23 You must be able to safely lift 20 kg 45 Ibs in order to raise lower or move the treadmill Do not change the incline of the treadmill by
14. EO PROGRAMS To use iFIT com CDs 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 page 17 For information about iFIT com CD s or video cassettes send an e mail to workouts iFIT com 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 11 2 Select the iFIT com mode When the key is in serted the manual mode will be selected To use iFIT com CDs or videocassettes press the Mode button repeat edly until the iFIT com indicator lights E Insert the iFIT com 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 4 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 Incline Segment Time display 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 Incline Segment Time display is flashing During the CD or video program an electronic chirping sound will alert you when the speed and or
15. Leg 55 with an Extension Screw 35 a Long Screw 109 and a Base Pad 44 as shown Note One replacement Base Pad 44 may be included If a Base Pad becomes worn and needs to be replaced use the replacement Base Pad 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 permanently damaged Next unplug the power cord CAU TION You must be able to safely lift 20 kg 45 Ibs in order to raise lower or move the treadmill 1 Hold the treadmill with your hands in the locations shown CAUTION To decrease the possibility of injury bend your legs and keep your back straight As you raise the treadmill lift with your legs rather than your back Raise the treadmill 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 latch knob to the left and hold it Raise the treadmill until the catch is past the latch pin Slowly release the latch knob Make sure that the catch is held securely by the latch pin 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 storage position in temperatures above 30 C 85 F HOW TO MOVE THE TREADMILL Before moving the treadmil
16. Motor Assembly Flywheel Motor Frame Spacer Plastic Fastener Front Roller Adj Bolt Motor Pivot Bolt Lift Frame Pivot Bolt Chest Pulse Sensor Strap Motor Tension Nut Motor Washer Motor Pivot Nut Motor Tension Bolt Reed Switch 2 Incline Motor Bolt Reed Switch Clip Lift Frame Motor Star Washer Controller Bracket 3 4 Screw Controller Choke Power Board Plastic Stand off Power Board Bracket Key Clip Left Foam Grip Latch Assembly Screw Handrail Extension Extension Screw FIT com Wire Small Screw Console Base Left Cup Holder Console Back Book Holder Console Right Foam Grip Base Pad Key No Qty A AA A po whore S SS GAIA NNNNTI HH He He AHN AHAAAIAA ANNNVNNNI AH AH HAH AH HAH AH yy Description Platform Screw Rear Crossbar Ground Screw Ground Washer Upright Wire Right Cup Holder Frame Incline Motor Bolt Caution Decal Motor Pivot Bushing Extension Leg Wheel Bolt Roller Star Washer Wheel Incline Motor Stop Bracket Power Cord Set Receptical Static Decal Upright Circuit Breaker Audio Wire Nut On Off Switch Belly Pan Audio Wire Frame Pivot Bolt Base Endcap Isolator Belt Guide Belt Guide Screw Platform Screw Foot Pad Right Walking Belt Front Roller Pulley Foot Pad Left Walking Platform 8 Cable Tie Foam Tape Tie Holder Clamp Releasable Tie Pulse Wire Motor Pivot Sleeve Rear Roller Rear Foot Right Motor Controller Wire R0802A Key No Qty
17. ORDERING REPLACEMENT PARTS If you encounter any problems with this product or if you need to order replacement parts contact the ICON Health amp Fitness Ltd office or write ICON Health amp Fitness Ltd Customer Service Department Unit 4 Revie Road Industrial Estate Beeston Leeds LS11 8JG UK Tel 08457 089 009 Outside the UK 0 044 113 387 7133 Fax 0 044 113 387 7125 When ordering parts please be prepared to give the following information the MODEL NUMBER OF THE PRODUCT PETL63520 e the NAME OF THE PRODUCT PROFORM 14 5 QM treadmill 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 PART LIST at tached in the centre of this manual Part No 183678 R0802A Printed in USA 2002 ICON Health amp Fitness Inc Model No PETL63520 Serial No QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if there are missing parts please call 08457 089 009 Or write ICON Health amp Fitness Ltd Unit 4 Revie Road Industrial Estate Revie Road Beeston Leeds LS11 8JG UK csuk iconeurope com A CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference www iconeurope com TABLE OF CONTENTS IMPO
18. RTANT PRECAUTIONS ooo 3 BEFORE YOU BEGIN Lili e A ta 5 ASSEMBLY ocio mitan na e A fee eared GAYE hate a dae tie 6 HOW TO USE THE CHEST PULSE SENSOR 0 0 0 c ccc ttt eens 8 OPERATION AND ADJUSTMENT LL 9 HOW TO FOLD AND MOVE THE TREADMILL 0 0 00 eects 23 TROUBLESHOOTING t e iirst nea tie quis eds Sinead wg gob wine Anh ane O aiaaield E wane weds 24 CONDITIONING GUIDELINES 27 ORDERING REPLACEMENT PARTS Back Cover Note An EXPLODED DRAWING and a PART LIST are attached in the centre of this manual PROFORNM is a registered trademark of ICON Health amp Fitness Inc 2 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 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
19. 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 11 E When the program has ended remove the key See step 5 on page 14 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 Incline Segment Time display will begin to flash To restart the program press the Start button or the Speed A button After a moment the walking belt will begin to move at 1 mph When the next chirp is heard the speed and incline will change to the next settings of the CD or video program When the CD or video program is completed the walking belt will stop and the Time Incline Segment Time display will begin to flash Note To use an other CD or video program press the Stop button or remove the key and go to step 1 on page 19 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 Incline Segment Time display is not fla
20. act as you walk or run on the treadmill The firmness of the cushioning system is controlled by the adjustable cushions at the centre 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 y Cushion 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 heavier your weight the firmer the cushioning system should be Make sure that both cushions are at the same setting 3 With the help of a second person carefully tip the Uprights 64 back to the vertical position Attach the Latch Assembly 32 to the left Upright 64 with two Extension Screws 35 Note There may already be two pieces of Foam Tape 82 attached to each post If there are not peel the paper off two of the included pieces of Foam Tape Press the Foam Tape onto the left post in the locations shown Press the other two pieces of Foam Tape onto the right post in the same way Turn one of the Handrail Extensions 34 so that the two larger holes are on the bottom as shown Insert the Handrail Extension as far as possible into the post on the left Upright 64 If necessary tap the Handrail Extension with a rubber mallet to fully insert it Next attach the Handrail Extension by tightening three Extension Screws 35 into the indicated ho
21. at this is a problem try relocating the treadmill The CR2032 battery may need to be replaced see page 26 HOW TO USE PROGRAMS DIRECTLY FROM OUR WEB SITE Our Web site at www iFIT com allows you to access basic programs audio programs and video programs directly from the internet 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 an page 18 In addition you must have an internet connection and an internet service provider A list of specific system re quirements 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 11 2 Select the iFIT com mode When the key is in serted the manual mode will be selected To use a program from our Web site press the Mode button repeatedly until the iFIT com indicator lights Go to your computer and start an internet connection Start your web browser if necessary and go to our Web site at www iFIT com Follow the desired links on our Web site to se lect 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 7 Return to the treadmill and stand on the foot pads Find the clip attached to the key and slide the clip
22. cally increase or decrease to bring your heart rate closer to the target heart rate setting If your pulse is not detected during the program the letters PLS will flash in the Calories Watts Heart Rate display and the speed and incline of the treadmill may automatically decrease until your pulse is detected If this occurs see the in structions on page 8 To stop the program at any time press the Stop button Heart rate programs should not be stopped temporarily and then restarted To use a heart rate program again reselect the program and start it at the beginning E Follow your progress with the displays See step 5 on page 11 When the program is completed remove the key from the console See step 5 on page 14 HOW TO USE PERSONAL TRAINER PROGRAMS 1 Insert the key fully into the console See HOW TO TURN ON THE POWER on page 11 A Select one of the personal trainer programs When the key is inserted the CERTIFIED PERSONAL TRAINER PROGRAMS n 45 i Spr mph Ll 15 0 manual mode Ll o will be se pp PA lected To se a lect one of the personal trainer programs press the Mode button repeat edly until one of the six personal trainer program indicators lights When a personal trainer program is selected the Time Incline Segment Time dis play will flash the maximum incline setting for the program for six seconds and the Speed Pace dis play will flash the maximum speed setting The six profil
23. d Plug the other end of the cable into the LINE OUT jack on your computer Pa O 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 splitter Plug the split ter into the PHONES jack on your computer Plug your headphones or speakers into the other side of the splitter Headphones Speakers HOW TO TURN ON THE POWER 1 Plug in the power cord see page 9 Locate the on off switch near the power cord Move the on off switch to the on posi tion r Stand on the foot pads of the treadmill Find the clip attached to the key see the drawing on page 10 and slide the clip onto the waistband of your clothes Next insert the key into the console After a moment the displays and various indicators 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 con sole adjust the position of the clip HOW TO USE THE MANUAL MODE 1 Insert the key fully into the console See HOW TO TURN ON THE POWER above 2 Select the manual mode When the key is in serted the manual mode will be selected and the Manual M in dicator will light If a program has been selected press the Mode button repeatedly to se lect the manual mode 3 Press the Start button or the Speed button to start the wa
24. d UNPLUG THE POWER CORD Carefully lower the Uprights 64 to the floor Remove the three indicated Small Screws 37 Raise the Uprights 64 to the vertical position Pivot the Hood 1 off 24 BEFORE YOU BEGIN Congratulations for selecting the new PROFORM 14 5 QM treadmill The 14 5 QM treadmill combines advanced technology with innovative design to help you get the most from your exercise in the conve nience and privacy of your home And when you re not exercising the unique 14 5 QM can be folded up re quiring 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 Water Bottle please call our Customer Service Department at 08457 089 009 To help us assist you please note the prod uct model number and serial number before calling The model number of the treadmill is PETL63520 The serial number can be found on a decal attached to the treadmill see the front cover of this manual for the lo cation Before reading further please review the drawing below and familiarise yourself with the parts that are labelled Book Holder Holder Bottle not included Console Lock Knob LEFT SIDE Walking Belt Foot Pad Rear Roller Adjustment Bolts Handrail Key Clip On Off Switch Circuit Breaker RIGHT SIDE
25. e speed of the walking belt and your current pace pace is measured in minutes per mile The display will change from one number to the other every few seconds as shown by the indicators beside the display Note Each time the speed changes the display will show the current speed setting for several seconds Note When the Km H in dicator is not lit the con sole will display speed and distance in miles when the Km H indicator is lit the console will dis play speed and distance in kilometres To change the unit of measurement first hold down the Stop button whilst inserting the key into the console An E for English miles or an M for metric kilometres will appear in the display Press the Speed A but ton to change the unit of measurement When the desired unit of measurement is selected remove the key and then reinsert it To reset the displays press the Stop button re move the key and then reinsert the key When you are finished exercising remove the key Step onto the foot pads press the Stop button and adjust the incline of the treadmill to the lowest setting The incline must be at the lowest setting when the treadmill is folded to the storage posi tion or the treadmill will be damaged Next re move the key from the console and put it in a se cure place Note If the displays and various indi cators on the console remain lit after the key is removed the console is in the demo mode See
26. es on the right side of 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 The program display will show the first speed settings for the program The Time Incline Segment Time display will show how long the program will last Press the Start button or the Speed 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 Incline Segment Time display will show both the time re maining in the program and the time remaining in the current segment One speed setting and one incline setting are programmed for each segment The same speed setting and or incline setting may be programmed for consecutive segments The 13 speed setting for the first segment will be shown in the flashing Current Segment col umn of the program dis play The incline set tings are not shown in the program display The speed settings for the next four segments will be shown in the columns to the right Current Segment When only three seconds remain in the first seg ment of the program both the Current Segment column and the column to the right wil
27. g 1 4 mile As you exercise the indicators around the track will light in sequence until you have com pleted 1 4 mile A new lap will then begin Calories Watts Heart Rate display This dis a Ata play shows the Oj II approximate number of o _ L WATTS amp calories you have burned and your power output in watts The display will change from one number to the other every few seconds as shown by the in dicators beside the display The display will also show your heart rate when you use the chest pulse sensor Time Incline Segment Time display When the manual mode or the iFIT com mode is se lected this display will show the elapsed time and the incline level of the treadmill The display will change from one number to the other every few seconds as shown by the indicators beside the display When a personal trainer program or a heart rate program is selected the display will show the time remaining in the program the time remaining in the current segment of the program and the incline level Note Each time the incline changes the display will show the current incline setting for several seconds Distance Laps display This display shows the distance that you have walked and the number of 1 4 mile laps you have completed The display will change from one number to the other every few seconds as shown by the indicator be side the display Speed Pace display This display shows th
28. g belt 8 to 10 cm 3 to 4 in off the walking platform Be careful to keep the walking belt centred Plug in the power cord insert the key and run the treadmill for a few minutes Repeat until the walking belt is properly tight ened The decals shown have been placed on your treadmill If a decal is missing or if it is not legible please call our Customer Service Department to order a free re placement decal see the back cover of this manual Apply the decal in the loca tion shown KEEP HANDS AND FEET AWAY j FROM THIS AREA WHILE THE TREADMILL IS IN OPERATION Note The decal at the right is shown at 50 of actual size Protect yourself and others from risk of serious injury Read the user s manual and MLA Stand only on the side rails when starting or stopping treadmill Change speed in 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 or 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 Y Keep clothing fingers and hair away from moving belt Never try to adjust or fix the belt while itis moving Always wear athletic shoes while
29. gt VA 296 b VATIE interactivity CERTIFIED PERSONAL TRAINER PROGRAMS 2 imin sa 45 ino riali min nn Ae 5 Teele i ob AX ES lar 52 40 30 20 10 2 IMPORTANT Incline before folding treadi Mode Button Incline Buttons Speed Buttons Key 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 whilst operating the treadmill Adjust the speed in small increments to avoid sudden jumps in speed eTo 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 manual mode of the console is selected 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 chest pulse sensor Six certified personal trainer programs are also offered Each program automatically controls the speed and incline of the treadmill to give you an effec tive workout Two heart rate programs are also fea tured Each program c
30. 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 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 adaptor Plug the adaptor into the LINE OUT jack on your stereo Audio Adaptor 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 adaptor Plug the adaptor into an RCA Y adaptor available at elec tronics stores Next remove the wire that is cur rently plugged into the LINE OUT jack on your stereo and plug the wire into the unused side of the Y adaptor Plug the Y adaptor into the LINE OUT jack on your stereo Audio Y adaptor Cable Adaptor te Wire removed from LINE 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 cor
31. l convert the treadmill to the stor age position as described above Make sure that the catch is held securely by the latch pin 1 Hold the handrails and place one foot against a wheel 2 Tilt the treadmill back until it rolls freely on the 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 whilst moving the treadmill Do not attempt to move the treadmill over an uneven surface 3 Place one foot on a wheel and carefully lower the treadmill until it is resting in the storage position Wheels HOW TO LOWER THE TREADMILL FOR USE 1 See drawing 2 above Hold the upper end of the treadmill with your right hand Pull the latch knob to the left and hold it Pivot the treadmill down until the frame is past the pin Slowly release the latch knob 2 See drawing 1 above Hold the treadmill firmly with both hands and slowly lower the treadmill to the floor CAUTION To decrease the possibility of injury bend your legs and keep your back straight 23 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 al lows you to switch the console from miles per hour to kilometres per hour In addition the information mode allows you to turn on a
32. l flash and a tone will sound In addition if the speed and or incline of the treadmill is about to change the Speed Pace display and or the Time Incline Segment Time display will flash to alert you and three tones will sound When the first segment is completed all speed settings will move one col umn to the left The speed setting for the second segment will then be shown in the flashing Current Segment column and the treadmill will au tomatically adjust to the speed and incline settings for the second segment The program will continue until the speed setting for the last segment is shown in the Current Segment column and no time remains in the Time Incline 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 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 Every few times one of the Speed buttons is pressed an additional indicator will light or darken in the Current Segment column If any
33. les Identify the Left Foam Grip 31 see the inset drawing Remove any remaining paper from the two indicated pieces of Foam Tape 82 Apply a small amount of water to the Foam Tape Slide the Left Foam Grip as far as pos sible onto the post on the left Upright 64 Note It may be helpful to lubricate the Handrail Extension 34 with soapy water Press two Plastic Fasteners 9 into the Foam Grip and the Handrail Extension If necessary use a blunt object to press in the Fasteners Attach the other Handrail Extension not shown and the Right Foam Grip 43 as described above Note Make sure that the Extension Screws 35 are attached on the outside of the post as shown 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 25 To protect the floor or carpet from damage place a mat under the treadmill HOW TO USE THE CHEST PULSE SENSOR HOW TO PUT ON THE CHEST PULSE SENSOR The chest pulse sensor consists of two components the chest strap and the sensor unit see the drawing below Insert the tab on one end of the chest strap into one end of the sensor unit as shown in the inset draw ing Press the end of the sensor unit under the buckle on the chest strap The tab should be flush with the front of the sensor unit Chest Strap Tab ero 39 Sensor Sensor Unit Unit Buckle
34. lking belt 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 V and A buttons 11 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 Note The console can display speed and distance in either miles or kilometres For simplicity all instructions in this section refer to miles To stop the walking belt press the Stop button The Time Incline 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 25 DI Change the incline of the treadmill as desired To change the incline of the treadmill press the Incline buttons Each time a button is pressed the incline will change by 0 5 Note After the but tons are pressed it may take a moment for the treadmill to reach the selected incline setting 5 Follow your progress with the LED track and the displays The LED Track When the manual mode or the iFIT com mode is se lected the program dis play will show an LED track representin
35. nd turn off the demo mode To select the information mode hold down the Stop button whilst inserting the key into the console When the information mode is selected the following informa tion will be shown The Time Incline Segment Time display will show the total number of hours the treadmill has been used The Distance Laps display will show the total number of miles or kilometres that the walking belt has moved An E for english miles or an M for metric kilometres will ap pear in the Speed Pace dis play Press the Speed A but ton to change the unit of mea surement IMPORTANT The Calories Watts Heart Rate display should be blank If a d ap pears in the display the con sole 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 Watts Heart Rate display when the information mode is selected press the Speed V button so the display is blank y AccuRate o O L To exit the information mode remove the key from the console 22 HOW TO ADJUST THE CUSHIONING SYSTEM The treadmill features a cushioning system that reduces the imp
36. ontrols the treadmill to keep your heart rate near a target level during your work outs 10 a Start Stop Clip Button Button 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 iFIT com CD programs iFIT CDs are available separately IFIT com CD programs automatically con trol the speed and incline of the treadmill as a personal trainer guides you through every step of your workout High energy music provides added motivation 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 iFIT com videocassettes are available separately Video pro grams offer the same benefits as iFIT com CD pro grams 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 access basic programs audio programs and video programs directly from the internet See www iFIT com for details For information about iFIT com CD s or videocas settes send an e mail to workouts iFIT com To use the manual mode of the console follow the steps beginning on
37. operating treadmill c If the walking belt still slows when walked on call our Customer Service Department toll free PROBLEM The walking belt is off centre or slips when walked on SOLUTION a If the walking belt is off centre 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 left rear roller 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 centred 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 8 to 10 cm 3 to 4 in off the walking platform Be careful to keep the walking belt centred Plug in the power cord insert the key and carefully walk on the treadmill for a few minutes Repeat until the walk ing belt is properly tightened 25 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 PROBLEM The power does n
38. or the Speed button to start the program A moment after the button is pressed the tread mill will automatically adjust to the first speed set ting for the program Hold the handrails and begin walking If the user definable program is selected the Time Incline Segment Time display will show the elapsed time If the preset program is selected the display will show the time remaining in the program and the time remaining in the current segment of the program During the program the console will regularly compare your heart rate to the current target heart rate setting If your heart rate is too far below or above the target heart rate setting the speed of the treadmill will automatically increase or de crease to bring your heart rate closer to the target heart rate setting If the speed reaches the maxi mum speed limit for the program see step 6 above and your heart rate is still too far below the current target heart rate setting the incline of the treadmill will also increase to bring your heart rate closer to the target heart rate setting 16 The program will continue until no time remains in the program The walking belt will then slow to a stop If the speed or incline setting is too high or too low you can adjust the setting with the speed or incline buttons However each time the console compares your heart rate to the current target heart rate setting the speed and or incline of the treadmill may automati
39. ot turn on SOLUTION PROBLEM SOLUTION PROBLEM SOLUTION a Check the circuit breaker located on the treadmill Make sure that the power cord is plugged into a properly earthed outlet see page 9 If an exten sion cord is needed use only a 3 conductor 1 mm 14 gauge cord that is no longer than 1 5 m 5 ft 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 Cc A ZA Tripped is Reset 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 Check the on off switch located on the treadmill near the power cord The switch must be in the on posi On tion Position gt The power turns off during use a b Cc d Check the circuit breaker located on the treadmill frame near the power cord see c 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 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 The speed display on the console does not function properly a Remove the key an
40. our physician to find whether the medication will affect your exercise heart rate Follow the steps below to use the heart rate programs Note You must wear the chest pulse sensor to use the heart rate programs 1 Put on the chest pulse sensor See the instructions on page 8 2 Insert the key fully into the console See HOW TO TURN ON THE POWER on page 11 3 Select a heart rate program When the key is inserted the manual mode will be se lected To se lect one of the heart rate pro grams press the Mode button repeatedly until one of the two heart rate program indicators lights When the lower indicator is lit the user definable heart rate program is selected When the upper indicator is lit the preset heart rate program is se lected The two profiles on the left side of the console show the target heart rate settings for the pro grams The numbers above the upper profile are percentages of your estimated maximum heart rate Your estimated maximum heart rate is de termined by subtracting your age from 220 For example if you are 30 years old your estimated maximum heart rate is 190 beats per minute 15 The user definable program will last for 40 min utes The preset program will last for 20 minutes During heart rate pro grams the program dis play will show a graphic that represents your heart rate Each time a heartbeat is detected an additional peak will appear
41. page 11 To use a personal trainer program see page 13 To use a heart rate program see page 15 To use an iFIT com CD or video pro gram see page 19 To use an iFIT com program di rectly from our Web site see page 21 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 18 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 Adaptor Plug the Adaptor into the AUDIO OUT jack on your VCR Audio Adaptor 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 Adaptor Plug the Adaptor into an RCA Y adaptor 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 adaptor Plug the Y adaptor into the AUDIO OUT jack on your VCR RCA Y adaptor Audio Cable Adaptor tie Wire removed from AUDIO OUT jack 19 HOW TO USE IFIT COM CD AND VID
42. page 22 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 iFIT com CDs the treadmill must be con nected to your portable CD player portable stereo home stereo or computer with CD player See pages 17 and 18 for connecting instructions To use iFIT com videocassettes the treadmill must be con nected to your VCR See page 19 for connecting in structions To use iFIT com programs directly from our internet site the treadmill must be connected to your home computer See page 18 for connecting in structions HOW TO CONNECT YOUR PORTABLE CD PLAYER Note If your CD player has separate LINE OUT and PHONES jacks 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 phones 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 splitter Plug the split ter into the PHONES jack on your CD player Plug your headphones into the other side of the splitter PHONES
43. placing objects under the treadmill When folding or moving the treadmill make sure that the storage latch is fully closed When using iFIT com CDs 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 incline may change before the per sonal trainer describes the change 22 When using iFIT com CDs 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 23 Always remove iFIT com CDs and videos from your CD player or VCR when you are not using them 24 Inspect and properly tighten all parts of the treadmill regularly 25 Never insert or drop any object into any opening 26 27 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 authorised service representative Servicing other than the procedures in this manual should be performed by an authorised service representative only PROBLEM This treadmill is intended for in home use
44. re adequately informed of all warnings and precautions Use the treadmill only as described Place the treadmill on a level surface with at least 2 5 m 8 ft of clearance behind it and 0 5 m 2 ft on each side Do not place the treadmill on a surface that blocks any 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 115 kg 250 Ibs 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 9 plug the power cord into an earthed circuit No other appliance should be on the same circuit When replacing the fuse an ASTA approved BS1362 type should be fitted to the fuse car rier A 13 amp fuse should be used If an extension cord is needed use only a 3 conductor 1 mm
45. shing If the Time Incline Segment Time display is flashing press the Start but ton or the Speed button on the console 20 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 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 11 When the program is completed remove the key See step 5 on page 14 CAUTION Always remove iFIT com CDs and videocassettes from your CD player or VCR when you are finished using them OPERATION AND ADJUSTMENT THE PERFORMANT LUBE WALKING BELT Your treadmill features a walking belt coated with PERFORMANT LUBE a high performance lubricant IMPOR TANT Never apply silicone spray or other substances to the walking belt or the walking platform Such substances will deteriorate the walking belt and cause excessive wear HOW TO PLUG IN THE POWER CORD This product must be earthed If it should malfunction or break down earthing provides a path of least resistance for electric current to reduce the risk of electric shock This product is equipped with a cord having an equipment earthing conductor and an earth
46. xygen 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 circu lation 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 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 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 27 PROBLEM The incline of the treadmill does not
Download Pdf Manuals
Related Search