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USER`S MANUAL - Used Fitness Equipment

1. Pulse Max When you are using the handgrip pulse sensor or a Polar compatible chest pulse sensor not included this section of the main display will show your heart rate refer to step 6 When a pulse driven program is selected the display will show your heart rate and the corresponding per centage of your estimated maximum heart rate Refer to step 5 on page 19 for an explanation of your estimated maximum heart rate The display will change from one number to the other every seven seconds Speed The right end of the main display will show the speed of the walking belt To reset the displayed time distance and Calories at any time press the RESET button 16 Measure your heart rate if desired To measure your heart rate stand on the foot rails and hold the hand grip pulse sensor with both hands Your palms must be resting on the upper contacts and your fingers must be touching the lower contacts avoid moving your hands When your pulse is detected the words ACQUIRING PULSE will appear in the main display and then your heart rate will be shown For the most accurate heart rate read ing continue to hold the contacts for at least 15 seconds When you are finished exercising stop the walking belt and remove the key Step onto the foot rails and press the STOP button Next remove the key from the console and put the key in a secure place When the treadmill is not
2. 00000000000000004 OO0000 0000000004 Enter your age Your must enter your age to use the fitness test program To enter your age refer to step 4 on page 19 Press the START button or the SPEED button to start the program When the button is pressed the main display will show the words LEVEL 1 indicating that the first four minute level of the fitness test program has begun The incline of the treadmill will then auto matically adjust to 3 and the walking belt will begin to move at 1 5 mph Hold the handrails and begin walking DISTANCE SEGMENT TIME The fitness test program is divided into seven four minute levels One speed setting and one in cline setting are programmed for each level At the end of each minute of the program a tone will sound when the first four minute level is com pleted a tone will sound and the main display will show the words LEVEL 2 indicating that the sec ond four minute level has begun The incline will then change to 4 and the speed of the walking belt will increase to 2 5 mph At the beginning of each four minute level the speed and or incline of the treadmill will automati cally increase The fitness test program will con tinue in this way until your heart rate reaches 70 of your estimated maximum heart rate and the cur rent four minute level is completed The fitness test program will then end regardless of how many levels remain When the fit
3. Cool down after aerobic exercise Keep moving It is important that you cool down properly to allow your heart rate to decrease slowly after it has been elevated This helps the blood flow from your extremities back to your heart Keep your legs moving on the treadmill at a slower pace for at least five minutes following the aerobic phase Stretch again at the end of your exercise session Stretching after exercise reduces muscle sore ness See step 5 on page 36 Participate in strength training Balanced fitness including both strength training and aerobic exercise can do more to ensure a happy life than just about anything else known to medical science today Kenneth Cooper M D M P H founder of The Cooper Institute For Aerobic Research Dallas Texas A strength training program increases your lean muscle mass Lean muscle mass aids in burning body fat With additional muscle mass and strength you will receive the full benefits of an ex ercise program You will also be less prone to in juries during the aerobic phase of your workout WORKOUT TIPS Full body conditioning helps take care of many of life s aches and pains However it takes time for your body to adapt to any new routine Below are some tips that will help ease you into your new NordicTrack routine Begin and end each exercise session with the stretches on page 36 Stretch in a smooth controlled manner Hold each stretch for 15 to 30 seco
4. allen wrenches 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 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 Slide the Right and Left Uprights 95 97 onto the brack ets near the front of the Frame 76 Make sure that the Uprights are on the correct sides the indicated holes must be facing the treadmill Raise the Right Upright 95 until the lower hole in the front of the Upright is aligned with the upper hole in the bracket Thread an Upright Bolt 96 into the Upright and the bracket Do not fully tighten the Upright Bolt yet Repeat this step with the Left Upright 97 2 While a second person holds the Handrail 91 near the Uprights 95 97 feed the wires in both sides of the Handrail down into the Uprights Pull the ends of the wires out of the lower ends of the Uprights If there are wire ties on the ends of the wires remove them Finger tighten eight Handrail Bolts 99 into the Uprights 95 97 and the Handrail 91 Do not tighten the Handrail Bolts yet Be careful to avoid pinching the wires Note The CD Holder 86 and the Cup Holder 85 are replaceable If these parts become dislodged from t
5. Green Wire F Ring 14Ga 4 Black Wire 2F 4 White Wire M F Wire w Resistor User s Manual Includes all parts shown in the box These parts are not illustrated N O Ny mua E O e Z l LLI Q O 1 Z 5 lt o a Q m Q O l a gt lt iu EN Oc ih 9y R1202A 43 HOW TO ORDER REPLACEMENT PARTS To order replacement parts call Customer Care toll free at 1 800 201 2109 Monday through Friday 8 a m until 5 p m Mountain Time excluding holidays When ordering parts please be prepared to give the following infor mation The MODEL NUMBER OF THE PRODUCT CTL49021 e The NAME OF THE PRODUCT NordicTrack 8600 treadmill The SERIAL NUMBER OF THE PRODUCT see the front cover of this manual for the location The KEY NUMBER and DESCRIPTION OF THE PART S see the PART LIST and the EXPLODED DRAWING on pages 41 to 43 FREEMOTION FITNESS INC FreeMotion Fitness Inc 1096 Elkton Suite 600 Colorado Springs CO 80907 Part No 192268 R1202A Printed in USA 2002 ICON Health amp Fitness Inc 44
6. Motor Rollers Parts Belt deck labor Grips labels face plates wheels 40 PART LIST MODEL NO CTL49021 To locate the parts listed below refer to the EXPLODED DRAWING on pages 42 and 43 Key No Qty oo oNOOPOD D 1DP 4 2DPW 2 DD D D D PDPR PND ODOODADNMD bh paty iP AS Description Motor Hood Hood Screw Sensor Bracket Screw Hood Mounting Clips Rear Foot Platform Screw Isolator Breaker Screw Isolator Nut Foot Rail Left Foot Rail Inset Pulse Sensor Base Front Endcap Left Belt Tension Bolt Pulley Screw Outlet Bolt Power Box Screw Power Cord Bracket Bracket Screw Motor Belt Idler Bolt Outlet Nut Belt Tension Nut Frame Inserts Belt Tension Wheel Front Roller Bolt Lock Washer Ground Nut Static Decal Belt Tension Spring Motor Nut Belt Tension Bracket Speed Disk Speed Disk Screw Sensor Screw Speed Sensor CD Holder Foam Sensor Bracket Sensor Bracket Nut Motor Motor Isolator Incline Motor Nut Top Idler Nut Incline Motor Bolt Top Pulse Sensor Screw 7 Filter Wire Hood Bracket Front On Off Circuit Breaker Power Cord Power Cord Outlet Wheel Spacer Warning Decal Motor Bushing Key No Qty DA2222ANNNN2 pop k E se gt 4444 02 00 29 ND 1 Nn 0 Description Motor Mount Washer High Voltage Decal Motor Bolt Power Supply Box Power Wire Harness Wiring Plate Right 10 Screw Allen Wrench CD Holder Foam Long Incline
7. at tach the clip to the waist band of your clothes Next insert the key into the console Test the clip by carefully taking a few steps backward until the key is pulled from the console If the key is not pulled from the console adjust the position as needed Insert the key into the console again After a mo ment various displays and indicators on the con sole will light 4 Enter your weight Although you can use the console without entering your weight if you enter your weight the console will more accurately count the Calories that you burn To enter your weight first press the ENTER AGE WT button The words ENTER WEIGHT and the current weight setting will appear in the main display Press the and buttons above the ENTER AGE WT button to enter your weight The buttons can be held down to enter your weight quickly To use the manual mode of the console follow the steps beginning on page 15 To use a preset program refer to page 17 To use a pulse driven program refer to page 19 To use the fitness test program refer to page 20 To use an iFIT com CD program refer to page 22 To use the maintenance mode refer to page 23 HOW TO USE THE MANUAL MODE 1 Insert the key into the console Refer to GETTING STARTED on page 14 A Select the manual mode When the key is inserted the manual mode will automatically be selected If a program or the iFIT com mode has been selected press the MODE bu
8. entered your age the words ENTER PERCENT and the target heart rate set ting for the program will be shown in the main dis play The target heart rate setting represents a percentage of your estimated maximum heart rate Your estimated maximum heart rate is 220 minus your age For example if you are 30 years old your estimated maximum heart rate is 190 beats per minute 220 30 190 If you are 30 years old a target heart rate setting of 50 is equal to 95 beats per minute 50 of 190 is 95 If desired you can change the target heart rate setting by pressing the and buttons above the ENTER AGE WT button The buttons 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 maximum heart rate 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 pulse driven program is divided into one minute segments The main display will show both the time remaining in the program and the time re maining in the current segment of the program One target heart rate setting is programmed for each segment During the MANUAL PULSE pro gram the same target heart rate setting will be programmed for all segments When only three seconds remain in the firs
9. screws 10 Plug the grounding plug into a standard NEMA 5 20 receptacle as shown in drawing 2 Do not modify the plug or the receptacle Do not use an adapter a surge protector or an extension cord NEMA 5 20 Receptacle HOW TO CONNECT YOUR CD PLAYER TO THE TREADMILL HOW TO CONNECT YOUR PORTABLE CD PLAYER You can connect a portable CD player to the treadmill and use FIT com CDs Refer to page 22 for informa tion about iFIT com CDs To connect a portable CD player first plug one end of the included male to male audio cable into the jack on the left side of the con sole Plug the other end of the audio cable into the PHONES jack on your CD player Plug your head phones into the jack on the console 11 NOTES 12 HOW TO USE THE CONSOLE 000000000000000000000000000000 Note If there is a thin sheet of clear plastic on the face of the console remove it s to clothing at waistline ponding or buttons if desired INCLINE CALORIES ron total Tha ca 10 6 7 FEATURES OF THE CONSOLE The 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
10. scribed in this manual Servicing other than 24 Never insert or drop any object into any the procedures in this manual should be per opening formed by an authorized service representa tive only 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 WARNING DECAL PLACEMENT The decals shown below are found on the treadmill If any decal is missing or illegible please call Customer Care toll free at 1 800 201 2109 Monday through Friday 8 a m until 5 p m Mountain Time ex cluding holidays to order a free replacement decal Apply the decal in the location shown A WARNING HIGH VOLTAGE Please do not attempt to service this unit without contacting NordicTrack Commercial Fitness Division Customer Care at 800 201 2109 AWARNING AE HAZARDOUS __ C gt VOLTAGE REY at Disconnect power before servicing Note This decal is shown at 85 of actual size AWARNING Do not remove or insert this plug while the safety key is inserted in the console Touch metal frame before removing or inserting plug Static sensitive components may be affected Underside of Consol
11. settings will move one column to the left The speed setting for the second segment will then be shown in the CURRENT SEGMENT column and the treadmill will automatically adjust to the speed and incline settings for the second segment The program will continue until the speed setting for the final segment is shown in the CURRENT SEGMENT column and no time remains in the program The walking belt will then slow to a stop Note Each time a segment ends and the speed settings move to the left if all of the indicators in the CURRENT SEGMENT column are lit the speed settings may move downward so that only the highest indicators in the columns appear in the matrix When the speed settings move to the left again if not all of the indicators in the CURRENT SEGMENT column are lit the speed settings will move back up Note You can manually override the speed or in cline setting for the current segment by pressing the SPEED or INCLINE buttons Every few times a SPEED button is pressed an additional indica tor 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 lit indicators as the CURRENT SEG MENT column an additional indicator may light or darken in those columns as well Important When the next segment of the program begins the treadmill will automatically adjust to the speed and incline settings for the next segment To stop the program press
12. the STOP button The time will begin to flash in the main display To restart the program press the START button or the SPEED button The walking belt will begin to move at 1 mph When the next segment of the pro gram begins the treadmill will automatically adjust to the speed and incline settings for the next seg ment 4 Follow your progress with the main display Refer to step 5 on page 15 18 5 Measure your heart rate if desired Refer to step 6 on page 16 When the program is completed remove the key Step onto the foot rails Remove the key from the console and put the key in a secure place When the treadmill is not in use switch the on off circuit breaker near the power cord to the off posi tion and unplug the power cord HOW TO USE PULSE DRIVEN PROGRAMS Fl Enter your age Pulse driven programs automatically control the speed and incline of the treadmill to keep your heart rate near a target level while you exercise Follow the steps below to use a pulse driven program Put on a Polar compatible chest pulse sensor not included You must wear a chest pulse sensor to use a pulse driven program Refer to the instructions included with your chest pulse sensor 2 Insert the key into the console Refer to GETTING STARTED on page 14 3 Select one of the three pulse driven programs When the key is inserted the manual mode will be selected To select one of the three pulse driven programs press the M
13. the steps below to reset the lube reminder Press the ENTER AGE WT button again and enable or disable the lubrication reminder 1 Insert the key into the console Refer to GETTING STARTED on page 14 The console can be set to display the words LU BRICATE DECK every 15 minutes when the walk ing platform needs to be lubricated Press the or button above the ENTER AGE WT button until the words LUBE REMINDER ENABLED appear in the main display To turn off the lubrication re minder press the or button until the words LUBE REMINDER DISABLED appear Hold down the STOP button and the RESET button simultaneously for three seconds 11 Press the ENTER AGE WT button again and enable or disable the safety key To require the use of the safety key with the con sole press the or button above the ENTER AGE WT button until the words SAFETY KEY EN ABLED appear in the main display To allow the treadmill to be used without the key press the or button until the words SAFETY KEY DISABLED appear CAUTION If the safety key is missing or damaged call Customer Care toll free at 1 800 201 2109 Monday through Friday 8 a m until 5 p m Mountain Time 24 NOTES 25 NOTES 26 NOTES 27 NOTES 28 PREVENTIVE MAINTENANCE Regular maintenance is necessary for optimal performance and long treadmill life Please read and follow all instructions below If the treadmill is not main
14. 35 Limited Warranty aie ccs cae ek eee Meee a ee Lee ea oe ee ee Leah 39 Part ESE AP epee ae mee cela Ba a RD Hew arly wea ee re Boe are reinen eae ed 41 Exploded Drawing voor cid en a ea eee ae 43 How to Order Replacement Parts oocccccocccc eens 46 NordicTrack is a registered trademark of ICON Health amp Fitness Inc 1 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 Ue 10 11 12 It is the responsibility of the owner to ensure that all users of the 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 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 place 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 Do not operate the treadmill until it is properly assembled see HOW TO SET UP THE TREADMILL on page 7 Regularly inspect and tighten all parts of the treadmill Keep children under the age of 12 and pets a
15. Be careful not to overtighten the walking belt Plug in the power cord insert the key and use the treadmill for a few minutes Repeat until the walk ing belt is centered b If the walking belt has shifted to the right Remove the key and unplug the power cord Using the included allen wrench turn the roller adjustment bolts in the directions shown 1 4 of a turn each Be careful not to overtighten the walking belt Plug in the power cord insert the key and use the treadmill for a few minutes Repeat until the walk ing belt is centered c If the walking belt slips when walked on Remove the key and unplug the power cord Using the included allen wrench turn both roller adjustment bolts clockwise 1 4 of a turn When the walking belt is properly tightened you should be able to lift each side of the walking belt 1 to 2 inches off the walking platform The center of the walking belt should just touch the walking platform Make sure to keep the walking belt centered Plug in the power cord in sert the key and run the treadmill for a few minutes Repeat until the walking belt is properly tightened 5 SYMPTOM THE WALKING BELT STOPS OR THE INCLINE CANNOT BE ADJUSTED EVEN THOUGH THE CONSOLE REMAINS LIT a This indicates that a controller error may have occurred To correct the problem refer to step 8 on page 23 6 SYMPTOM THE INCLINE SYSTEM DOES NOT FUNCTION PROPERLY OR THE TREADMILL DOES NOT APPEAR TO BE AT THE INCLINE LEVEL SHOWN
16. IN THE MAIN DISPLAY a The incline system may need to be calibrated To initiate the calibration routine hold down the INCLINE button and the INCLINE button simultaneously for three seconds During the calibration routine the tread mill will automatically rise to the highest incline level and then return to the lowest incline level b If the incline system still does not function properly please call Customer Care toll free 7 SYMPTOM THE WORDS LUBRICATE DECK APPEAR EVERY FEW MINUTES IN THE MAIN DISPLAY a If the words LUBRICATE DECK appear in the main display the walking platform should be checked for ade quate lubricant Follow the instructions in step 4 on page 29 to lubricate the walking platform if necessary After you have lubricated the walking platform refer to HOW TO RESET THE LUBE REMINDER on page 25 If this is not done the words LUBRICATE DECK will continue to appear 34 EXERCISE GUIDELINES FACTORS IN A SENSIBLE DIET Choose high fiber low fat and low sugar foods fruits vegetables and whole grains Eat at least five servings of fruits and vegetables daily Reduce red meat consumption eat lean meat white meat and fish Choose healthful snacks bring healthful foods with you to work or in the car Eat regular meals or mini meals Control your portion size don t binge or overeat Eat slowly Reduce fast food and pre packaged meals Pay attention to fat content and calories Limit alcoholic
17. Model No CTL49021 Serial No The serial number is found in the location shown below Write the serial number in the space above Serial Number Decal QUESTIONS At FreeMotion Fitness we re committed to providing complete customer satisfaction For assis tance call Customer Care toll free at 1 800 201 2109 Mon Fri 8 a m 5 p m MST A CAUTION Read all precautions and instruc tions in this manual before using this equipment Keep this manual for future reference USER S MANUAL Y Be TABLE OF CONTENTS SECTION 1 SECTION 2 SECTION 3 SECTION 4 SECTION 5 Important Precautions 4 2 02 eee bee Ved wa a da ER Dakar ed 3 Warning Decal Placement ooooccccccc nennen ern 5 Before YOU BEGIM x ia Be ee 6 How to Set Up the Treadmill ooooocccccccoc nenne nennen nenn 7 How to Move the Treadmill 222222 nna nennen nennen nennen 9 How to Connect the Treadmill oo ooooocooooocooo ernennen nenn 10 How to Connect your CD Player to the Treadmill 20 0 0 0c cee eens 11 How to Upgrade your Console o o ooooooco nennen een een 12 How to Use the Console o o o ooooo een een essen en nenn 13 Preventive Maintenance 222 n onen nennen nenn 29 Six month Preventive Maintenance Record 0 000 cece eens 31 Troubl amp shooting 3 eta eee dnc A Se ee ke REKNE a ee neal 33 Exercise GUIGelINeS sitas a eed eae nee eM eae
18. Motor Incline Motor Bolt Lower Cup Holder Foam Wheel Bolt Wheel Incline Leg Bolt Incline Leg Nut Mounting Clips Incline Leg Walking Platform Walking Belt Front Endcap Right Front Roller Pulley Foot Rail Screw Power Box Screw Foot Rail Right Frame Small Insert Endcap Screw Rear Roller Roller Guard Screw Roller Guard Right Rear Roller Adj Bolt Roller Guard Left Rear Endcap Left Cup Holder Insert CD Holder Insert Key Clip Console Console Base Handrail Endcap Handrail Console Back Screw Console Back Screw Console Back Upright Right Upright Bolt Upright Left Pulse Sensor Handrail Bolt Upright Wire Harness Controller Wire Allen Wrench 7 32 Allen Wrench 5 16 Tie Block 41 Key No Qty 105 106 107 108 109 110 111 112 113 114 115 116 117 118 119 120 121 HHRHRH HHH HF FF HH A A tl dl SS SSS SB SS et PNUD ND AHA ND A AH AH AH td AH NY An R1202A Description Belt Guide Bolt Voltage Decal Small Cable Tie Belt Guide Motor Controller Box Rear Endcap Right Motor Flywheel Motor Pulley Rear Foot Locknut Foam Grip Left Rear Roller Adj Washer Wheel Washer Right Foam Grip Nylon Incline Washer Ground Screw Hood Bracket Back Incline Motor Spacer 28 Wire Harness 3 Wire 25 Wire Harness 5 Wire 22 Wire Harness 20 Wire Harness 8 Wire 20 Wire Harness 3 Wire 12 Green Wire 2 Ring 12 Green Wire F M Ring 4
19. ODE button repeatedly until the words CARDIO WALK PULSE ENDURANCE PULSE or MANUAL PULSE appear in the main display Note The CARDIO WALK PULSE pro gram will keep your heart rate near 65 of your estimated maximum heart rate refer to step 5 at the right for an explanation of your estimated max imum heart rate The ENDURANCE PULSE pro gram will keep your heart rate near 80 of your estimated maximum heart rate The MANUAL PULSE program will keep your heart rate near a percentage that you select When a pulse driven program is selected the name of the selected program and the total pro gram time will scroll across the main display The words ENTER AGE and the current age setting will then be shown During pulse driven programs the matrix will show a moving graphic that repre sents your heart rate Each time a heart beat is detected an additional peak will appear in the graphic 0000000000000 00000000000000 19 Your must enter your age to use a pulse driven program To enter your age press the and but tons above the ENTER AGE WT button The but tons can be held down to enter your age quickly The age range is 20 to 80 years When your age is shown press the ENTER AGE WT button If you have selected the CARDIO WALK PULSE or ENDURANCE PULSE program go to step 6 If you have selected the MANUAL PULSE pro gram go to step 5 Enter a target heart rate setting After you have
20. TOP button Pulse driven programs should not be stopped temporarily and then restarted To use a pulse driven program again reselect the program and start it at the beginning Follow your progress with the main display Refer to step 5 on page 15 When the program is completed remove the key Refer to step 6 on page 18 20 HOW TO USE THE FITNESS TEST PROGRAM The fitness test program measures your relative fitness level For the best results the program should be used at a time when your energy level is high the program should not be used if you have already exercised dur ing the day Follow the steps below to use the program Put on a Polar compatible chest pulse sensor not included You must wear a chest pulse sensor to use the fitness test program A Insert the key into the console Refer to GETTING STARTED on page 14 E Select the fitness test program When the key is inserted the manual mode will be selected To select the fitness test program press the MODE button repeatedly until the words FIT NESS TEST appear in the main display When the fitness test program is selected the words FITNESS TEST will scroll across the main display The words ENTER AGE and the current age setting will then be shown During the fitness test program the matrix will show a moving graphic that repre sents your heart rate Each time a heart beat is detected an additional peak will appear in the graphic
21. Week 2 Week 3 Week 4 Week 5 Week 6 Week7 Week 8 Week 9 Week 10 Week 11 Week 12 Week 13 Week 14 Week 15 Week 16 Week 17 Week 18 Week 19 Week 20 Week 21 Week 22 Week 23 Week 24 Week 25 Week 26 Weekly Maintenance Monthly Maintenance Inspect and tighten all external parts of the treadmill Clean the treadmill Check the walking belt for proper tension and alignment Remove the motor hood and vacuum the motor compartment Check the motor belt for cracks and other wear Check the motor for arcing check for noises or odors Lubricate the walking platform Walking Platform Turned Replaced ERARA 3 1 Walking Belt Replaced 2 TROUBLESHOOTING Most treadmill problems can be solved by following the steps outlined in this section Find any symptoms that apply and follow the steps listed If further assistance is needed please call Customer Care toll free at 1 800 201 2109 Monday through Friday 8 a m until 5 p m Mountain Time excluding holidays 1 SYMPTOM THE POWER DOES NOT TURN ON a Make sure that the power cord is plugged into a properly grounded outlet Refer to page 10 b Make sure that the key is inserted into the console c Check the on off circuit breaker located on the treadmill near the power cord Make sure that the on off circuit breaker is switched to the on pos
22. alking belt when turn ing on the power Always wear the clip see the drawing at the right while operating the treadmill Adjust the speed in small increments to avoid sudden jumps in speed The pulse sensor is not a medical device Various factors may affect the accuracy of heart rate readings The pulse sensor is in tended only as an exercise aid in determin ing heart rate trends in general If you have heart problems or if you are over 60 years of age and have been inactive do not use the pulse driven programs If you are taking medication regularly consult your physician to find whether the medication will affect your exercise heart rate 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 Do not spray cleaners directly onto the console GETTING STARTED 1 Plug in the power cord Refer to HOW TO CONNECT THE POWER CORD on page 10 Move the on off circuit breaker to the on position Locate the on off circuit breaker on the treadmill near the power n cord Switch the Position on off circuit breaker to the on position 14 3 Insert the key into the console Note The console can be set to be used without the key Refer to step 11 on page 24 for instruc tions If the console has been set to be used without the key go to step 4 Find the key and the clip on the console and
23. ame of the error will appear in the main display If this oc Press the ENTER AGE WT button again and curs press the RESET button If the same con set the delay time for the timeout mode troller error appears repeatedly call Customer Care toll free at 1 800 201 2109 Any time that the treadmill is not used for several minutes the console will enter a timeout mode An and the words PUSH ANY BUTTON TO START A roerom co NEW PROGRAM will begin to scroll across the Ne FUE CAE SEGMENT TIME main display To set the number of minutes before the console will enter the timeout mode press the 23 Press the ENTER AGE WT button again to Hold down the ENTER AGE WT button and the check for system errors RESET button simultaneously for two seconds to exit the maintenance mode If there are no system errors the words NO SYS TEM ERRORS will appear in the main display If To exit the maintenance mode at any time hold the words LUBRICATE DECK appear in the main down the ENTER AGE WT button and the RESET display the walking platform should be checked button simultaneously for two seconds for adequate lubricant Follow the instructions in step 4 on page 29 to lubricate the walking platform if necessary Then refer to HOW TO RESET THE LUBE REMINDER on this page HOW TO RESET THE LUBE REMINDER If the words LUBRICATE DECK appear in the main display when the maintenance mode is selected refer to step 9 on this page follow
24. beverages and caffeine Drink at least eight to ten glasses of water daily EXERCISE STEPS The following nine steps for designing your exercise program were developed by exercise physiologists at NordicTrack The actual exercise you perform is only a part of a safe and effective training program There are many other aspects to developing a life long commitment to physical fitness Consult your physician before beginning any exercise program A medical examination or consultation with your physician is essential A Establish personal fitness goals Set attainable realistic goals Reward yourself when you meet your goals Remember your goals should act as a guide for your workout program 35 E Determine your target heart rate Your target heart rate THR is the rate at which you would like your heart to work during aerobic exercise lt is expressed as a percentage of your maximum heart rate MHR MHR is the maximum number of times that your heart can pump during one minute To determine your approximate MHR subtract your age in years from 220 This is only an estimation of your MHR only clinical stress testing can provide an actual MHR reading Once you have determined your MHR you can establish your target heart rate zone Beginning exercisers may wish to start at 60 to 70 percent of their MHR This level is called the Health level Exercise at 70 to 85 percent of your MHR for the optimal training aerobic o
25. bricant pump or lubricant packets plug in the power cord insert the key adjust the speed to 3 mph and walk on the walking belt for two minutes to spread the lubricant 29 TURNING THE WALKING PLATFORM Both sides of the walking platform are designed to be used as walking surfaces Inspect the walking platform peri odically for wear If there is any wood showing through the phenolic coating or if the surface is damaged the walking platform should be turned over The walking platform will need to be turned over after every 6 000 to 7 500 miles Follow the instructions below to turn over the walking platform 1 Remove the key and unplug the power cord Remove the two Hood Screws 2 and lift off the Motor Hood 1 Next remove the two Rear Roller Bolts 82 the two Roller Guard Screws 80 and the Right and Left Roller Guards 81 83 2 Remove the six Platform Screws 6 Note Be very careful when removing the Platform Screws and when handling the Walking Platform 70 The phenolic coating on the Walking Platform can be chipped or damaged if it is mishandled Lift the Rear Roller 79 and slide it out of the Walking Belt 71 Lift the Walking Platform 70 a few inches slide it out of the Walking Belt turn it over and then slide it back into the Walking Belt Slide the Rear Roller back into the Walking Belt Reattach the six Platform Screws 6 3 Reattach the Right and Left Roller Guards 81 83 with the two Rol
26. can be changed with a touch of a button As you exercise the console will provide continuous exercise feedback You can even measure your heart rate using the built in pulse sensor Six preset workout programs are also offered Each program automatically controls the speed and incline of the treadmill to give you an effective workout In addition the console offers three pulse driven pro grams that adjust the speed and incline of the treadmill to keep your heart rate near target levels during your 13 workouts and a unique fitness test program that mea sures your relative fitness level Note The pulse driven programs and the fitness test program require the use of a Polar compatible chest pulse sensor not included The console also features new iFIT com interactive technology IFIT com technology is like having a per sonal trainer right at your side Using the included audio cable you can connect your portable CD player to the treadmill and play special iFIT com CD programs CDs are available separately IFIT com CD programs auto matically 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 moti vation Each CD features two programs designed by certified personal trainers To order iFIT com CDs call toll free 1 877 363 8449 A CAUTION Before operating the console read the following precautions Do not stand on the w
27. de or the iFIT com mode is selected the matrix will display a 1 4 mile track As you exer cise the indicators around the track will light in sequence to show your position on the track Each time you complete a 1 4 mile lap a new lap will begin b0000000000000000 bP0000000000000000 The main display The main display will show the following information Incline The left end of the main display will show the incline level of the treadmill INCLINE Pace Time When the manual mode or the IFIT com mode is se lected this section of the main display will show the elapsed time When a preset program or a pulse driven program is se lected the display will show the time remaining in the program and the time remaining in the current segment of the program The display will change from one number to the other every seven sec onds During the fitness test program the display will show the elapsed time and the time remaining in the current segment of the program Note Any time that the speed setting changes the display will show your current pace in minutes per mile for seven seconds Distance The center DIETANGE section of the main dis Z a a play will show the dis H i L po A tance that you have m walked or run Calories This sec tion of the main display will show the approxi I mate number of Calories you have burned CALORIES 1 E WO
28. ding 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 while it is running Always remove the key unplug the power cord and switch the on off circuit breaker to the off position when the treadmill is not in use Do not change the incline of the treadmill by placing objects under it When using iFIT com CDs you will be alerted by an electronic chirping sound 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 incline changes In some instances the speed and or incline may change before the personal trainer de scribes the change 22 When using iFIT com CDs you can manually 25 Make sure to perform all maintenance proce override the speed and incline settings at any dures outlined in this manual Failure to do so time by pressing the SPEED and INCLINE but will void the warranty and may result in dam tons However when the next chirp is age to the treadmill heard the speed and or incline will change to the next settings of the CD program 26 DANG ER Always unplug the power cord immediately after use before cleaning 23 Always remove iFIT com CDs from your CD the treadmill and before performing the main player when you are not using them tenance and adjustment procedures de
29. e A CAUTION HIGH VOLTAGE Disconnect line cord from outlet before servicing BEFORE YOU BEGIN Congratulations for selecting the revolutionary Nordic Track 8600 treadmill The NordicTrack 8600 treadmill offers an impressive array of features to make your workouts more effective and enjoyable For your benefit read this manual carefully before using the treadmill If you have questions after read ing this manual please call Customer Care toll free at 1 800 201 2109 Monday through Friday 8 a m until 5 Console p m Mountain Time excluding holidays To help us assist you please note your product model number and serial number before calling The model number of your treadmill is CTL49021 The serial number can be found on a decal attached to the treadmill see the front cover of this manual for the location of the decal Before reading further please familiarize yourself with the parts that are labeled in the drawing below Accessory Tray Handrail Handgrip Pulse Sensor Water Bottle Holder Key Clip On off Circuit Breaker Walking Belt Foot Rail Roller Adjustment Bolt Power Cord Cushioned Walking Platform HOW TO SET UP THE TREADMILL Assembly requires two persons Set the treadmill in a cleared area and remove all packing materials Do not dispose of the packing materials until assembly is completed Assembly can be completed using the included
30. ected To select the FIT com mode press the IFIT COM button The indicator on the button will light Insert an iFIT com CD Insert the iFIT com CD into your CD player Press the PLAY button on your CD player A moment after the button is pressed a recorded personal trainer will begin guiding you through your workout Simply follow the personal trainer s instructions Note If the time is flashing in the main display press the START button or the SPEED button on the console The treadmill will not respond to a CD program while the time is flashing During the CD 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 in stances 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 22 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 program To stop the walking belt at any time press the STOP button on the console The time will begin to flash in the main display To restart the pro gram press the START button or the SPEED button After a moment the walking belt will begin to move a
31. ely pack your Product 3 Write the RAF on the outside of the carton 4 Insure the Product 5 Include a letter explaining the defect or problem and a copy of your proof of purchase if you believe the service is covered by warranty Exclusive Warranty FreeMotion Fitness Inc is not responsible or liable for indirect special or consequential damages arising out of or in connection with the use or performance of the Product or damages with respect to any eco nomic loss loss of property loss of revenues or profits loss of enjoyment or use costs of removal or instal lation or other consequential damages of whatsoever nature Some states do not allow the exclusion or lim itation of incidental 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 mer chantability 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 implies warranty lasts Accordingly the above limitation may not apply to you Unauthorized Changes to Warranty No one is authorized to change modify or extend the terms of this limited warranty State Laws This warranty gives you specific legal rights and you may have other rights which vary from state to state Model Lifetime 10 Years 4 Years 2 Years 1 Year 6 Months Treadmill CTL49021 Frame
32. ents may wear excessively the treadmill may be damaged and the warranty will be voided Note An extra copy of this form is found on page 32 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week7 Week 8 Week 9 Week 10 Week 11 Week 12 Week 13 Week 14 Week 15 Week 16 Week 17 Week 18 Week 19 Week 20 Week 21 Week 22 Week 23 Week 24 Week 25 Week 26 Weekly Maintenance Monthly Maintenance Inspect and tighten all external parts of the treadmill Clean the treadmill Check the walking belt for proper tension and alignment Remove the motor hood and vacuum the motor compartment Check the motor belt for cracks and other wear Check the motor for arcing check for noises or odors Lubricate the walking platform Walking Platform Turned Replaced ERARE 3 1 Walking Belt Replaced 1 SIX MONTH PREVENTIVE MAINTENANCE RECORD Photocopy this form and use it to record the preventive maintenance performed on the treadmill Each copy of the form can be used for six months 26 weeks When maintenance is performed write the date in the appropriate spaces Make sure to perform each maintenance procedure as described on pages 29 and 30 If the main tenance procedures are not performed as described components may wear excessively the treadmill may be damaged and the warranty will be voided Week 1
33. he Console Base 89 simply press them back into place 3 Connect the Right Power Wire Harness 57 in the indi cated location Push all of the excess wire up into the Right Upright 95 Make sure that the Wire Harness is fully connected 4 Refer to step 1 While a second person holds the Uprights 95 97 remove the two Upright Bolts 96 Slide the Uprights 95 97 fully onto the brackets on the Frame not shown Be careful to avoid pinching your hands or the wires Attach each Upright with four Upright Bolts 96 as shown Firmly tighten all eight Upright Bolts Firmly tighten the eight Handrail Bolts 99 5 After the treadmill is placed in the location where it will be used see HOW TO MOVE THE TREADMILL on page 9 make sure that both Rear Feet 5 and both front Wheels not shown rest firmly on the floor If the treadmill rocks even slightly turn the right Rear Foot clockwise or counterclockwise until the rocking motion is eliminated 6 Make sure that all parts are properly tightened before you use the treadmill Keep the included allen wrenches for adjustment purposes To protect the floor or carpet from damage place a mat under the tread mill HOW TO MOVE THE TREADMILL Before moving the treadmill make sure that the power cord is unplugged Due to the size and weight of the treadmill mov ing it requires two persons While one person lifts the indicated end firmly hold the handrails and tip t
34. he treadmill forward until it rolls on the front wheels Carefully move the treadmill to the desired location and then lower it back to the level position Note It may be helpful to change the incline of the treadmill to 5 before moving the treadmill CAUTION To re duce the risk of injury use extreme caution while moving the treadmill Do not attempt to move the treadmill over uneven surfaces Wheels HOW TO CONNECT THE TREADMILL HOW TO CONNECT THE POWER CORD 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 A DANGER Improper connection of the equipment grounding conductor can result in an increased risk of electric shock Check with a qualified electrician or service man if you are in doubt as to whether the product is properly grounded Do not modify the plug provided with the product f it will not fit the outlet have a proper outlet installed by a qualified electrician Do not use an adapter to connect the plug to an improper receptacle This product is for use on a dedi cated 20 amp 120 volt circuit No other appli ance should be on the same cir cuit This product is equipped with a cord having an equipment grounding conductor and a grounding plug Plug one end of the cord into the treadmill as shown in drawing 1 Attach the cord bracket over the cord with two bracket
35. in use switch the on off circuit breaker near the power cord to the off posi tion and unplug the power cord HOW TO USE PRESET PROGRAMS 1 Insert the key into the console Refer to GETTING STARTED on page 14 2 Select one of the six preset programs When the key is inserted the manual mode will automatically be selected To select one of the six preset programs press the MODE button repeat edly until the words CARDIO WALK 1 CARDIO WALK 2 ENDURANCE 1 ENDURANCE 2 FIN ISH LINE 1 or FINISH LINE 2 appear in the main display Note CARDIO WALK 1 is a level one low intensity walking program CARDIO WALK 2 is a level one running program ENDURANCE 1 is a level two medium intensity walking program ENDURANCE 2 is a level two running program FINISH LINE 1 is a level three high intensity walking program and FINISH LINE 2 is a level three running program INCLINE When a preset program is selected the maximum incline setting for the program will flash at the left end of the main display and the maximum speed setting will flash at the right end of the main dis play After three seconds the name of the se lected program the level of the program and the total program time will begin to scroll across the main display If desired you can change the maxi mum incline setting or the maximum speed setting by pressing the INCLINE or SPEED buttons If you increase either setting the difficulty level of the entire progra
36. ition Position 2 SYMPTOM THE POWER TURNS OFF DURING USE a Check the on off circuit breaker located on the treadmill near the power cord See drawing 1 c above Make sure that the on off circuit breaker is switched to the on position b Make sure that the power cord is plugged in c Remove the key from the console Reinsert the key into the console d If the power still turns off during use please call Customer Care toll free 3 SYMPTOM THE WALKING BELT SLOWS WHEN WALKED ON a If the walking belt is overtightened performance may decrease and the walking belt may be damaged If the walking belt is properly tightened you should be able to lift each side of the walking belt 1 to 2 inches off the walking platform If adjustments need to be made first remove the key and unplug the power cord Using the included allen wrench turn both roller adjust ment bolts counterclockwise 1 4 of a turn Be careful to keep the walking belt centered Plug in the power cord Roller insert the key and use the treadmill for a few minutes Adjustment Repeat until the walking belt is properly tightened b If the walking belt still slows when walked on please call Customer Care toll free 33 4 SYMPTOM THE WALKING BELT IS OFF CENTER a Ifthe walking belt has shifted to the left Remove the key and unplug the power cord Using the included allen wrench turn the roller adjustment bolts in the directions shown 1 4 of a turn each
37. ler Guard Screws 80 Insert the Rear Roller Bolts 82 into the Roller Guards and thread them into the Rear Roller 79 Reattach the Motor Hood 1 with the two Hood Screws 2 4 Next the Walking Belt 71 will need to be adjusted to the proper tension Using chalk make two marks on the Walking Belt exactly 50 apart as shown in the drawing Tighten both Rear Roller Bolts 82 until the two chalk marks move apart an additional 3 16 to 1 4 Make sure to keep the Walking Belt centered REPLACING THE WALKING PLATFORM When both sides of the walking platform become worn the walking platform should be replaced The walking platform will need to be replaced after every 12 000 to 15 000 miles Refer to page 44 to order a new walking plat form Follow the instructions above to replace the walking platform REPLACING THE WALKING BELT When the walking belt becomes worn it should be replaced The walking belt will need to be replaced after every 12 000 to 15 000 miles Refer to page 44 to order a new walking belt 30 SIX MONTH PREVENTIVE MAINTENANCE RECORD Photocopy this form and use it to record the preventive maintenance performed on the treadmill Each copy of the form can be used for six months 26 weeks When maintenance is performed write the date in the appropriate spaces Make sure to perform each maintenance procedure as described on pages 29 and 30 If the main tenance procedures are not performed as described compon
38. m will increase if you decrease either setting the difficulty level of the entire pro gram will decrease When a preset pro gram is selected the matrix will show a graph representing the speed settings for the program ooooo0oo00000000q 000000000000000A 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 17 Each program is divided into several time segments of different lengths The main display will show both the time remaining in the program and the time remaining in the current segment of the pro gram One speed set ting and one incline setting are pro CURRED EGMENT grammed for each segment The speed setting for the first segment is shown in S O O O O O O 00000000 00000000 00000000 0000000 0000000 0000000 0000000 0000000 0000000 0000000 0000000 0000000 0000000 0000000 the flashing CUR RENT SEGMENT column of the matrix The incline settings are not shown in the matrix The speed settings for up coming segments are shown in the columns to the right When only three seconds remain in the first seg ment of the program both the CURRENT SEG MENT column and the column to the right will flash a series of tones will sound and all speed
39. nd held vacuum clean the area covered by the motor hood Be careful to avoid touching any components needs to be replaced refer to page 44 to order a new motor belt Press the START button Be careful to avoid injury keep your hands away from moving parts and make sure that your clothing cannot become caught in moving parts While the walking belt is moving check the motor for arcing Next check the treadmill for unusual noises or odors If any of these problems exists call Customer Care toll free at 1 800 201 2109 Remove the key and unplug the power cord Reattach the motor hood with the two screws treadmill is used However lubricant should be applied at least once per month To purchase a lubricant pump or lubri cant packets call Customer Care toll free at 1 800 201 2109 CAUTION Before applying lubricant remove the key and unplug the power cord To use a lubricant pump first prime the pump Insert the wand under the walking belt in the location shown by dotted line A Center the nozzles under the walking belt and apply lubricant as you slide the wand forward to dotted line B Then SS Insert wand pull the wand back out To use lubricant packets open one here packet reach under one side of the walking belt as far as you can and apply the entire packet between dotted line A and dotted line B Then apply a second packet under the other side of the walking belt in the same way After you have applied lubricant using a lu
40. nds You may experience some initial muscle soreness and discomfort as a result of exercising inactive or poorly stretched muscles For maximum benefit a stretching routine must be performed every day Be aware of your body s signals and react to them accordingly At your correct exercise in tensity you should be able to whistle or main tain a normal conversation If during exercise you feel tired light headed dizzy or nauseated stop exercising immediately and consult your physician Your heart rate may also be affected by such things as stress caffeine nicotine or prescription drugs WORKOUT PROGRAMS The Health level typically lasts four to six weeks At this level you should be concerned with slowly improv ing your fitness level and endurance Take it slowly Set mini goals for yourself You may want to begin your fitness routine with three or four short 5 or 10 minute workouts in a day Move on to the Fitness Level only when you feel ready and your heart rate has moved below your target heart rate zone The Fitness level usually lasts 12 to 20 weeks It may last longer depending on your fitness goals At this level you should strive to achieve your fitness goals Set realistic short and long term goals for yourself Frequently re evaluate your fitness goals and reward yourself as you are successful Move on to the Advanced Level when you have reached your fitness goals and your heart rate has moved below yo
41. ness test program is completed the words COOL DOWN will be shown in the main 21 display and a two minute cool down period will begin The speed and incline will then decrease DISTANCE SEGMENT TIME When the cool down period is completed the walking belt will slow to a stop and your fitness level will be shown in the main display There are ten fitness levels fitness level 10 is the highest Note The SPEED and INCLINE buttons will not function while the fitness test program is selected If your pulse is not detected during the program the letters PLS will flash in the main display If your pulse is not detected atthe end of any four minute level the fitness test program will end and the main display will show a fitness level of 0 The fitness test program cannot be stopped tem porarily and then restarted However the program can be stopped at any time with the STOP button The main display will then show an estimated fit ness level When the program is completed remove the key Refer to step 6 on page 18 HOW TO USE IFIT COM CD PROGRAMS To use FIT com CDs your portable CD player must be connected to the treadmill See HOW TO CON NECT YOUR CD PLAYER TO THE TREADMILL on page 11 Follow the steps below to use an iFIT com CD program Insert the key into the console Refer to GETTING STARTED on page 14 Select the iFIT com mode When the key is in serted the manual mode will be sel
42. ng defects in workman ship and materials becoming effective at the date of original installation Parts repaired or replaced under the terms of this warranty will be warranted for the remainder of the original warranty period only Labor must be performed at a FreeMotion Fitness commercial service facility or by a FreeMotion Fitness autho rized commercial service provider Terms and Conditions of Coverage 1 Warranty applies only while A it remains in the possession of the original purchaser and proof of purchase is demonstrated B it has not been subject to accident misuse abuse improper service or modification and C claims are made within the warranty period All coverage is provided by specific Product according to the guidelines listed on the chart below If the Product or any covered part must be returned to a service facility for repairs We FreeMotion Fitness Inc will pay all transportation and insurance charges for the first year We must approve trans portation and insurance previous to shipping You are responsible for transportation and insurance charges during the remaining years We will ship to you any new or rebuilt replacement part or component or at our option replace the Product Such replacement parts are warranted for the remaining portion of the original warranty period This warranty does not cover damage or equipment failure caused by electric wiring not in compliance with electrical codes or FreeMo
43. ng forward Keep your back straight 4 Warm up before you begin A warm up routine prepares your body and mind for vigorous exercise It also helps provide insur ance against injury and soreness Warm up with two to five minutes of slow exercise at minimal in tensity B Stretch after your warm up A pliable well stretched muscle is less suscepti ble to injury Perform the recommended stretches on a smooth flat surface The correct form for several stretches is described below refer to the drawings at the right Be sure to move slowly as you stretch never bounce 1 Toe Touch Stretch Sit with your knees bent slightly and slowly bend forward from your hips Allow your back and shoulders to relax as you reach toward your toes as far as possible Hold for 15 to 30 seconds then relax Repeat 3 times Stretches Hamstrings back of knees and back 2 Calf Achilles Stretch With one leg in front of the other reach forward and place your hands against a wall Keep your back leg straight and your back foot flat on the floor Bend your front leg lean forward and move your hips toward the wall Hold for 15 to 30 seconds then relax Repeat 3 times for each leg To cause further stretching of the achilles tendons bend your back leg as well Stretches Calves achilles tendons and ankles 36 3 Hamstring Stretch Sit with one leg extended Bring the sole of the opposite foot toward you and rest it against the inne
44. our aerobic exercise session once during the session and once again at the end Maintain a workout intensity level within your Target Heart Rate Zone You can measure your heart rate using the handgrip pulse sensor or the method described below 1 Lower your wrist below your heart level This will make your heart rate stronger and easier to feel 2 Using the index and middle finger tips of your right hand touch your left wrist one fourth inch from your wrist joint at the base of your thumb 3 Apply minimal pressure with both fingers let the beat come to your fingers If you can t find your pulse use the opposite wrist and hand 37 T is for the time or duration of your workout Beginning exercisers may wish to start with 5 to 10 minutes of aerobic activity Those in aver age physical condition should exercise for 20 to 30 minutes Highly fit people or people who want to lose weight should exercise for 30 to 60 min utes The key is to maintain your target heart rate for the duration of the workout period Remember to take it slowly Fitness is a lifelong commitment If you can t go the full 20 minutes from the start which is common try to exercise for five minutes at a time a couple of times a day Recent research indicates that several short workouts in one day can also provide fitness benefits Gradually your stamina will increase and it will become easier to exercise for longer periods of time
45. r cardiovascular level the Fitness level Advanced exercisers or those wishing to do sports athletic conditioning or inter val training workouts should exercise at 80 to 85 percent of the MHR for short periods of time The chart below shows Target Heart Rate Zones for Health Fitness and Advanced exercisers Be sure to check your heart rate at least twice during an aerobic conditioning session First check your heart rate five minutes into your work out to be sure that you are at the proper intensity Then check it again near the end of your workout to verify that you have maintained your target heart rate for the recommended period of time TARGET HEART RATE ZONES 200 180 g 160 3 140 Aa 120 100 80 25 30 35 40 45 50 55 60 65 70 Age Fitness Optimal train ing aerobic or cardiovascular Advanced Sports athletic conditioning interval training Health Beginner low intensity long duration fat burning WEIGHT LOSS TIPS At least four 30 minute workouts per week along with a reduced calorie diet are recommended if you are trying to lose weight However be sure to stay within your target heart rate zone and exercise a maximum of 5 days per week for 60 minutes per workout Good posture is the key to safe comfortable workouts Keep your chin up and your head facing forward Align your head and shoulders with your hips Avoid leani
46. r thigh of your extended leg Reach toward your toes as far as possible Hold for 15 to 30 seconds then relax Repeat 3 times for both legs Stretches Hamstrings lower back and groin 4 Inner Thigh Stretch Sit with the soles of your feet together and your knees outward Pull your feet toward your groin area as far as possible Hold for 15 to 30 seconds then relax Repeat 3 times Stretches Quadriceps and hip muscles 5 Quadriceps Stretch With one hand against a wall for balance reach back and grasp one foot with your other hand Bring your heel as close to your buttocks as possible Hold for 15 to 30 seconds then relax Repeat 3 times for each leg Stretches Quadriceps and hip muscles BENEFITS OF AEROBIC EXERCISE Effective weight loss and management Added protection from heart disease Increased strength and health of bones Higher levels of energy for greater productivity during the day Healthy stress relief from a pressure packed day Greater intellectual capacity and productivity 6 Get FIT with NordicTrack Effective aerobic exercise has three major parts frequency intensity and time The acronym FIT may help you to remember these three parts F F stands for the frequency of your work outs Three to five workouts per week are recommended Exercise at least four times a week for weight loss I refers to the intensity of your workout Check your heart rate at least twice during y
47. rial numbers Service calls to correct installation of the Product or instruct owners on how to use the Product Repair pick up delivery or freight charges other than specified above Any labor costs incurred beyond the applicable labor warranty period Lifetime Warranty Frame excludes labor handlebar assembly bolted components or attached components that are not welded to the base powder coated frame Your Responsibility Retain proof of purchase use operate and maintain the Product as specified in the Owner s Manual notify Customer Care of any defect within 10 days after discovery of the defect if instructed return any defective part for replacement or if necessary the entire Product for repair 39 Owner s Manual It is very important that you read the Manual before operating the Product Remember to perform the peri odic maintenance requirements specified in the Manual to assure proper operation and your continued sat isfaction Receipt of Parts and Service Simply call Customer Care toll free at 1 800 201 2109 Monday through Friday from 8 a m to 5 p m Mountain Time and give your name address and the serial number of your Product A representative will tell you how to get a replacement part or if necessary arrange for service where your Product is located or advise you on how and where to ship the Product for service Before Shipping 1 Obtain a Return Authorization Number RA from Customer Care 2 Secur
48. t 1 mph When the next chirp is heard the speed and incline will change to the next settings of the CD program The program can also be stopped by pressing the STOP button on your CD player When the CD program is completed the walking belt will stop and the time will begin to flash in the main display Note To use another CD program press the STOP button or remove the key and go to step 1 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 is not flashing in the main dis play If the time is flashing press the START button or the SPEED button on the console Adjust the volume of your CD player If the volume is too high or too low the console may not detect the program signals 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 Follow your progress with the main display Refer to step 5 on page 15 6 Measure your heart rate if desired Refer to step 6 on page 16 When the program is completed remove the key Refer to step 6 on page 18 and buttons above the ENTER AGE WT but HOW TO USE THE MAINTENANCE MODE ton The delay time can be from 1 to 15 minutes The console features a maintenance mode that allows you to access information and to view and change var ious default settings Follow the steps below
49. t seg ment of the program a series of tones will sound and then the speed and or incline of the treadmill will change if needed to bring your heart rate closer to the target heart rate setting for the next segment The speed and or incline setting will flash in the main display to alert you before the speed and or incline changes The program will continue until no time remains in the program The walking belt will then slow to a stop If the speed and incline setting for the current seg ment is too high or too low you can adjust the set ting with the SPEED or INCLINE buttons However if you decrease the speed the incline will automatically increase if you increase the speed the incline will decrease If you increase the incline the speed will decrease if you de crease the incline the speed will increase The treadmill will always attempt to keep your heart rate near the target heart rate setting for the cur rent segment Note When the incline reaches the lowest setting the speed cannot be increased any further When the incline reaches the highest set ting the speed cannot be decreased any further If your pulse is not detected during the program the letters PLS will flash in the main display and the speed and incline of the treadmill may auto matically decrease until your pulse is detected If this occurs refer to the instructions included with your chest pulse sensor To stop the program at any time press the S
50. tained as described components may wear excessively the treadmill may be damaged and the warranty will be voided If you have questions about maintenance call Customer Care toll free at 1 800 201 2109 Monday through Friday 8 a m until 5 p m Mountain Time excluding holidays CAUTION Make sure to remove the key and unplug the power cord before performing any main tenance procedures WEEKLY MAINTENANCE 1 2 Inspect and properly tighten all external parts of the treadmill Apply a mild multi purpose cleaner to a 100 cotton cloth and remove any dust and grime from the handrails uprights foot rails frame and motor hood In addition wipe the walking platform along the sides of the walk ing belt Do not wipe under the walking belt Apply a small amount of mild multi purpose cleaner to a 100 cotton cloth and wipe the console and the screens Do not spray cleaner directly onto the treadmill or use ammonia or acid based cleaners Make sure that the walking belt is centered and properly tightened If it is centered and runs smoothly do not make any adjustments If the walking belt needs to be adjusted refer to pages 33 and 34 MONTHLY MAINTENANCE 1 Check the motor belt for wear and cracks If the motor belt Plug in the power cord and insert the key into the console The walking platform should not be lubricated before the Remove the two screws attaching the motor hood and lift off the motor hood Using a ha
51. tion Fitness owner s manual specifications or failure to provide reason able and necessary maintenance as outlined in the owner s manual Any failures or damage caused by unauthorized service misuse accident negligence improper assembly or installation debris resulting from any destruction activities in the Product s environment rust or corrosion as a result of the Product s location alterations or modifications without written authorization or by failure on your part to use oper ate and maintain the Product as set in your owner s manual will void this warranty All terms of this warranty are void if this Product is moved beyond the continental borders of the United States of America excluding Alaska Hawaii and Canada and are then subject to the terms provided by that country s local authorized FreeMotion Fitness representative During the labor period FreeMotion Fitness Inc compensates Servicers for warranty trips within their normal service area to repair Product at the consumer s location You may be charged a trip charge out side the service area FreeMotion Fitness Inc Limited Warranty service may be obtained by contacting the authorized dealer from whom you purchased the Product or by calling Customer Care at 1 800 201 2109 Product limited warranty is void when Product is installed in a country other than where sold Limited warranty does not apply to Repairs performed on Product with missing altered or defaced se
52. to use the maintenance mode 1 Insert the key into the console Press the ENTER AGE WT button again and Refer to GETTING STARTED on page 14 set the program time for the CARDIO WALK 1 ENDURANCE 1 and FINISH LINE 1 programs Hold down the ENTER AGE WT button and the RESET button simultaneously for two seconds The CARDIO WALK 1 ENDURANCE 1 and FIN to select the maintenance mode ISH LINE 1 programs can be set to last for 20 30 or 40 minutes To change the setting press the When the maintenance mode is selected the and buttons above the ENTER AGE WT button words MAINTENANCE MODE will appear in the main display DISTANCE SEGMENT TIME 7 Press the ENTER AGE WT button again and set the program time for the CARDIO WALK 2 EN Press the ENTER AGE WT button to view the DURANCE 2 and FINISH LINE 2 programs total number of hours that the treadmill has been used The CARDIO WALK 2 ENDURANCE 2 and FIN ISH LINE 2 programs can be set to last for 20 30 or 40 minutes To change the setting press the and buttons above the ENTER AGE WT button DISTANCE Press the ENTER AGE WT button again to SEGMENT TIME view the total distance that the walking belt has moved Press the ENTER AGE WT button again to check for controller errors If there are no controller errors the words NO CONTROLLER ERRORS will appear in the main display If there is a controller error the n
53. tton repeatedly until the main display ap pears as shown below E Press the START button or the SPEED button to start the walking belt A moment after the button is pressed the walking belt will begin to move at 1 mph Hold the handrails and begin walking As you exercise change the speed of the walking belt as de 35 sired by pressing the SPEED and 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 quickly press the QUICK SPEED buttons The speed range is 0 5 mph to 12 mph Note After the buttons are pressed it may take a moment for the treadmill to reach the se lected speed setting To stop the walking belt press the STOP button The time will begin to flash in the main display To restart the walking belt press the START button or the SPEED button and then adjust the speed as desired 4 Change the incline of the treadmill as desired To change the incline of the treadmill press the INCLINE and but tons Each time a but ton is pressed the in INCLINE m IL 15 cline will change by 0 5 The incline range is 0 to 15 Note After the buttons are pressed it may take a moment for the treadmill to reach the se lected incline setting Follow your progress with the matrix and the main display The matrix When the manual mo
54. ur target heart rate zone Work out at the Advanced level once you have reached your desired fitness goals It is intended to be a maintenance program and should continue on a reg ular long term basis You may wish to add Interval Training to your mainte nance program as well Interval training will add variety to your workout routine and further condition your cardiovascular system Interval training has been shown to promote higher levels of aerobic condition ing It consists of spurts of high intensity activity fol lowed by active rest periods of exercise at a lower in tensity For example a one minute spurt of high resis tance fast exercise is followed by a two to three minute active rest period of low resistance slow exer cise The duration of these periods should be based more on how you feel rather than time A sequence such as this should be repeated 5 to 20 times during your workout session Heart Rate Intensity HEART RATE INTENSITY Age 20 30 50 60 70 80 b p m 120 140 114 133 108 126 102 119 96 112 90 105 84 98 60 70 HEALTH 70 85 FITNESS b p m 140 170 1133 162 126 153 119 145 112 136 105 128 98 119 80 85 ADVANCED b p m 160 170 152 162 144 153 136 145 128 136 120 128 112 119 LIMITED WARRANTY Limited Warranty on Commercial Equipment FreeMotion Fitness Inc warrants that all new equipment will be free of manufacturi
55. way from the treadmill at all times The treadmill should not be used by persons weighing more than 350 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 men and women Always wear athletic shoes Never use the treadmill with bare feet wearing only stockings or in sandals When connecting the power cord see page 10 plug the power cord into a grounded circuit capable of carrying 20 or more amps No other appliance should be on the same circuit 13 14 15 16 17 18 19 20 21 Do not use an extension cord Do not modify the power cord or use an adaptor to connect the power cord to an improper receptical Keep the power cord away from heated sur faces Never move the walking belt while the power is turned off Do not operate the treadmill if the power cord or plug is damaged or if the treadmill is not working properly See BE FORE YOU BEGIN on page 6 if the treadmill is not working properly Never start the treadmill while you are stand ing on the walking belt Always hold the handrails while using the treadmill The treadmill is capable of high speeds Adjust the speed in small increments to avoid sudden jumps in speed The pulse sensor is not a medical device Various factors inclu

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