Reebok Fitness RBTL13990 User's Manual
Contents
1. B Plug one end of the audio cable into the jack on the front of the treadmill near the power cord Plug the other end of the cable into a 3 5mm Y adapter available at electronics stores Plug the Y adapter into the PHONES jack on your CD player Plug your headphones into the other side of the Y adapter i PHONES Qi er 4 3 5mm Audio Y adapter Headphones t73 HOW TO CONNECT YOUR PORTABLE STEREO Note If your stereo has an RCA type AUDIO OUT jack see instruction A below If your stereo has a 3 5mm LINE OUT jack see instruction B If your stereo has only a PHONES jack see instruction C A Plug one end of the audio cable into the jack on the front of the treadmill near the power cord Plug the other end of the cable into the included adapter Plug the adapter into an AUDIO OUT jack on your stereo AUDIO OUT Audio Adapter B Plug one end of the audio cable into the jack on the front of the treadmill near the power cord Plug the other end of the cable into the 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 a 3 5mm Y adapter available at electronics stores Plug the Y adapter into the PHONES jack on y2. See step 2 on page 11 Ej Enter your weight if desired If you have not entered your weight see HOW TO ENTER USER INFORMATION on page 10 4 Select custom program 1 or 2 When the key is inserted the manual mode will be selected To select a custom program press the MODE button repeat edly until the custom 1 or 2 indicator lights E Press the START button or the SPEED button to start the program A moment after the button is pressed the walking belt will begin to move Hold the handrails and begin walking 3 Press the LEARN button and program the desired speed and incline settings When the LEARN button is pressed the LEARN indictor will light Speed and incline settings can be programmed only when the indicator is lit 14 Each program is divided into one minute pe riods One speed setting and one incline setting can be programmed for each period The speed set ting for the first period is shown in the flashing CURRENT PERIOD column of the LED matrix The incline settings are not shown in the matrix To program speed and incline settings for the first period simply adjust the speed and incline of the treadmill to the desired levels with the SPEED and INCLINE buttons Every few times the SPEED but tons are pressed one additional indicator will light or darken in the CURRENT PERIOD column CURRENT PERIOD 00000009000090000 9 When the first period of the program is completed a
3. However to use some features on our internet site go to www iFit com for details it may be necessary to enter your age and or a maximum heart rate setting If you want to enter your weight your age or a maxi mum heart rate setting follow the instructions below 4 Press the USER button Press the USER button to designate yourself as user 1 The USER 1 indicator will remain lit without flashing Note To designate yourself as user 2 or user 3 press the USER button repeat edly IMPORTANT Each time you use the tread mill make sure that the correct user is selected Enter your weight if desired The current weight set ting will be shown in the CALS FAT CALS display Press the or button to enter your weight Each button press will change the weight setting by 1 pound if a button is held down the weight setting will change in increments of 5 pounds When your weight is shown press the ENTER button Note Once your weight is entered it will be saved in memory even when the power cord is unplugged Enter your age if desired The current age setting will be shown in the PULSE display Press the or button to enter your age Each button press will change the age setting by 1 year if a button is held down the age setting will change in increments of 5 years When your age is shown press the ENTER button Note Once your age is entered it will be saved in mem ory even when the power cord is
4. When the walking belt is properly tight ened you should be able to lift each side of the walking belt 3 to 4 inches off the walking platform Be careful to keep the walking belt centered Plug in the power cord insert the key and run the treadmill for a few minutes Rear Roller Adjustment Bolts Repeat until the walking belt is properly tightened c If the walking belt still slows when walked on please call our Customer Service Department toll free PROBLEM The walking belt is off center SOLUTION a If the walking belt has shifted to the left first remove the key and UNPLUG THE POWER CORD Using the allen wrench turn the left rear roller adjustment bolt clockwise and the right bolt counterclockwise 1 4 of a turn each Be careful not to overtighten the walking belt Plug in the power cord insert the key and run the treadmill for a few minutes Repeat until the walking belt is centered b If the walking belt has shifted to the right first remove the key and UNPLUG THE POWER CORD Using the allen wrench turn the left rear roller adjustment bolt counterclockwise and the right bolt clockwise 1 4 of a turn each Be careful not to overtighten the walking belt Plug in the power cord insert the key and run the treadmill for a few minutes Repeat until the walking belt is centered c 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 adjustm
5. and durability To purchase the heart rate monitor call toll free 1 800 274 5473 Heart Rate Monitor gt THE OPTIONAL IFIT COM MODULE By adding the optional iFit com module to the treadmill you can use vir tually endless features from our internet site Imagine on line competi tions personal training sessions via the internet and enabling your computer to track your workouts For information about purchasing the optional iFit com module call toll free 1 800 884 0620 HOW TO CONNECT THE TREADMILL TO YOUR CD PLAYER VCR OR COMPUTER To use iFit com CD s the treadmill must be con nected to your portable CD player portable stereo home stereo or computer with CD player See pages 18 and 19 for connecting instructions To use iFit com videocassettes the treadmill must be connected to your VCR See page 20 for connecting instructions To use iFit com programs directly from our internet site the treadmill must be connected to your home computer See page 19 for connecting instructions 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
6. E Select custom program 1 or 2 When the key is inserted the manual mode will be selected To select a custom program press the MODE button re peatedly until the custom 1 or 2 indicator lights Press the START button or the SPEED button to start the program A moment after the button is pressed the walking belt will begin to move Hold the handrails and begin walking Each custom program is divided into one minute periods One speed setting and one incline setting are programmed for each period The speed setting for the first pe riod is shown in the flashing CURRENT PERIOD CURRENT PERIOD col 990090 umn of the odios LED matrix 0090990 Lee 6900900 The incline 990090 settings are 1244 not shown in s s the matrix When only three seconds remain in the first period of the program both the CURRENT PERIOD col umn and the column to the right will flash and a series of tones will sound All speed settings will then move one column to the left The speed set ting for the second period will then be shown in the CURRENT PERIOD column and the speed and incline of the treadmill will adjust to the sec ond settings that you programmed previously The program will continue in this way until the speed setting for the last period is shown in the CURRENT PERIOD column and the TIME display counts down to zero The walking belt will then slow to a stop During the program the speed and incline settings f
7. IS NOT COVERED Any failures or damage caused by unauthorized service misuse accident negligence im proper assembly or installation alterations modifications without our written authorization or by failure on your part to use operate and maintain as set out in your User s Manual Manual WHAT YOU MUST DO Always retain proof of purchase such as your bill of sale store operate and maintain the Product as specified in the Manual notify our Customer Service Department of any defect within 10 days after discovery of the defect as instructed return any defected part for replacement or if necessary the entire product for repair USER S MANUAL It is VERY IMPORTANT THAT YOU READ THE MANUAL before operating the Product Remember to do the periodic maintenance requirements specified in the Manual to assure proper operation and your continued satisfac tion HOW TO GET PARTS AND SERVICE Simply call our Customer Service Department at 1 800 999 3756 and tell them your name and address and the serial number of your Product They will tell you how to get a part replaced or if necessary arrange for service where your Product is located or advise you how to ship the Product for service Before shipping al ways obtain a Return Authorization Number RA No from our Customer Service Department securely pack your Product save the original shipping carton if possible put the RA No on the outside of the carton and insure the product Incl
8. Pin Collar Frame Rear Roller Adj Bolt Roller Adj Washer Right Rear Endcap 8 Cable Tie 4 Cable Tie Releasable Wire Tie Reed Switch Clip Tie Clamp Belly Pan Latch Decal Rear Foot Left Platform Screw Front Frame Bolt Belly Pan Fastener Front Right Endcap Ground Screw Ground Wire Upright Base Pin Clip Screw Left Pulse Pad Right Pulse Pad Console Base Motor Belt Console Base Motor Tension Bolt Reading Rack Lock Pin Incline Stop Bracket 30 Key No Qty 2 RN Oo o lBwmBRLANoLBLBlBnlllalaolanlnlwyoaoBRBRLBLBNMo2alalaowm amp aMalonnlaolaoaonlanlwmaBwmoa Description 12 Audio Wire 10 IFit com Audio Cable Foam Grip Motor Nut Static Warning Decal Motor 8 Wire Harness Motor Pulley Flywheel Fan Reed Switch Sensor Wire Sensor Wire Incline Motor Bolt Lower Motor Hood Controller Electronics Screw Power Supply Plastic Stand Off Hood Bracket Front Electronics Plate Hood Support Bracket Motor Adj Bolt Lift Frame Hood Bracket Side Optional Heart Rate Monitor Motor Isolator Plate Motor Bolt Motor Isolator Motor Adj Washer Incline Motor Bolt Front Roller Adj Bolt Allen Wrench 24 Reed Switch Incline Motor Front Belly Pan Power Cord On Off Switch Circuit Breaker Power Cord Grommet Incline Motor Shield Front Wheel Bolt Front Wheel Right Foot Rail Bumper Grommet Wire Harness Shock Wheel Nut Rear Roller Upright Endcap Upright Endcap Screw
9. aaneen werst htt ots x ace weet re et x eto dc aca ORO dear 30 HOW TO ORDER REPLACEMENT PARTS neee 31 LIMITED WARRANTY eeen Back Cover Note An EXPLODED DRAWING is attached in the center of this manual REEBOK and the Vector Logo are registered trademarks and service marks of Reebok This product is manufactured and distributed under license from Reebok International 2 IMPORTANT PRECAUTIONS A DANG ER 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 are adequately informed of all warnings and precautions Use the treadmill only as described in this manual This treadmill is intended for home use only Do not use this treadmill in any commercial rental or institutional setting Place the treadmill on a level surface with at least eight feet of clearance behind it Do not place the treadmill on any surface that blocks air openings To protect the floor or carpet from damage place a mat under the treadmill Keep the treadmill indoors away from mois ture and dust Do not put the treadmill in a garage or covered patio or near water Do not operate the treadmill where aerosol products are used or where oxygen is being administered Keep children under the age of 12 and pets away from the treadmill at a
10. all speed settings will move one column to the left The speed setting for the sec ond period will then be shown in the flashing CURRENT PERIOD column and the treadmill will automatically adjust to the speed and incline set tings for the second period The program will continue in this way until the speed setting for the last period is shown in the CURRENT PERIOD column and the TIME display counts down to zero The walking belt will then slow to a stop Note Each time a period ends and the speed set tings move to the left if all of the indicators in the CURRENT PERIOD column are lit the speed set tings may move downward so that only the highest indicators in the columns will appear in the LED matrix When the speed settings move to the left again and not all of the indicators in the CURRENT PERIOD column are lit the speed settings will move back up If the speed or incline setting for the current period 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 PERIOD col umn If any of the columns to the right of the CURRENT PERIOD column have the same num ber of lit indicators as the CURRENT PERIOD col umn an additional indicator may light or darken in those columns as well Note If you manually ad just the speed setting so that all of the indicators in the CURRENT P
11. begin to flash Note To use another CD or video program press the STOP button or remove the key and go to step 1 on page 20 Note If the speed or incline of the treadmill does not change when a chirp is heard 21 make sure that the IFit com indicator is lit and that the TIME display is not flashing If the TIME display is flashing press the START button or the SPEED button on the console adjust the volume of your CD player or VCR 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 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 6 Follow your progress with the LED displays See step 7 on page 12 7 When the program is completed remove the key See step 7 on page 14 HOW TO USE PROGRAMS DIRECTLY FROM OUR INTERNET SITE Our new internet site at www iFit com allows you to access a selection of programs that interactively con trol your treadmill to help you achieve your specific ex ercise goals In addition you can play iFit com audio and video programs directly from the internet By adding an optional iFit com module to the console you can use virtually endless features from our internet site Explore www iFit com for details To purchase an op
12. men Journal of Applied Physiology 1971 30 126 130 Duncan J Gordon N et al Women walking for health and fit ness How much is enough Journal of the American Medical Association 1991 266 23 3295 9 Paffenbarger R Hyde R et al Physical activity all cause mortality and longevity of college alumni New England Journal of Medicine 1986 314 605 613 Better walking workouts University of California at Berkeley Wellness Letter 1992 8 12 4 5 Fradin K Grimby G et al Walking habits and health related factors in a 70 year old population Gerontology 1991 37 5 281 8 Jones P Hardman A et al Influence of brisk walking on the broadband ultrasonic attenuation of the calcaneus in previously sedentary women aged 30 61 years Calcified Tissue International 1991 49 2 112 5 Blair S Collingwood T et al Health Promotion for Educators Impact on Health Behaviors Satisfaction and General Well Being American Journal of Public Health 1984 74 147 49 Cramer S Nieman D et al The effects of moderate exercise training on psychological well being and mood state in women Journal of Psychosomatic Research 1991 35 4 5 437 49 Carroll J Pollack M et al Incidence of injury during moder ate and high intensity walking in the elderly Journal of Gerontology 1992 47 3 M61 6 10 EXERCISE GUIDELINES ANWARNING Before beginning this or any exercise
13. of the RCA adapter Plug the RCA adapter into the AUDIO OUT jack on your VCR RCA Adapter Audio Cable Adapter jam ru Wire removed from AUDIO OUT jack 20 HOW TO USE IFIT COM CD AND VIDEO PROGRAMS To use iFit com CD s or videocassettes the treadmill must be connected to your portable CD player portable stereo home stereo computer with CD player or VCR See HOW TO CONNECT THE TREADMILL TO YOUR CD PLAYER VCR OR COMPUTER on page 18 Note To purchase iFit com CD s or videocassettes call toll free 1 800 735 0768 Follow the steps below to use an iFit com CD or video program 1 Insert the key into the console See HOW TO TURN ON THE POWER on page 10 El Select user 1 2 or 3 See step 2 on page 11 3 Select the iFit com mode When the key is in serted the manual mode will be selected To use an iFit com CD or video program press the MODE button re peatedly until the iFit com indicator lights The let ters I FIT and one moving indicator will appear in the LED matrix 4 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 video cassette insert the videocassette into your VCR 5 Press the PLAY button on your CD player or VCR A moment after the button is pressed your personal trainer will begin guiding you t
14. the speed and or incline will change to the next settings of the CD or video program 27 Always remove iFit com CD s and videos from your CD player or VCR when you are not using them 28 Never drop or insert any object into any opening 22 DANGER Always unplug the power cord immediately after use before cleaning the treadmill and before performing the main tenance and adjustment procedures de scribed in this manual Never remove the motor hood unless instructed to do so by an authorized service representative Servicing other than the procedures in this manual should be performed by an authorized service representative only ANWARN l NG Before beginning this or any exercise program consult your physician This is especially important for persons over the age of 35 or persons with pre existing health problems Read all instructions before using ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product SAVE THESE INSTRUCTIONS The decals shown below have been placed on your treadmill If a decal is missing or if it is not legible please call our Customer Service Department toll free to order a free replacement decal see HOW TO ORDER REPLACEMENT PARTS on page 31 Apply the decal in the location shown Note The decal is shown at 389 of actual size One decal on each side BEFORE YOU BEGIN Thank you for selecting the new REEBOK ACD2 trea
15. tional iFit com module call toll free 1 800 884 0620 To use programs from our internet site the treadmill must be connected to your home computer See HOW TO CONNECT YOUR COMPUTER on page 19 In addition you must have an internet connection and an internet service provider A list of specific system requirements will be found on our internet site Follow the steps below to use a program from our internet site 4 Insert the key into the console See HOW TO TURN ON THE POWER on page 10 E Select user 1 2 or 3 See step 2 on page 11 El Select the iFit com mode When the key is in serted the manual mode will be selected To use an iFit com CD or video program press the MODE button re peatedly until the iFit com indicator lights The let ters I FIT and one moving indicator will appear in the LED matrix Go to your computer and start an internet connection Start your web browser if necessary and go to our internet site at www iFit com Follow the desired links on our internet site to select a program Read and follow the on line instructions for using a program 7 Follow the on line instructions to start the program When you start the program an on screen count down will begin Return to the treadmill and stand on the foot rails Find the clip attached to the key and slide the key onto the waistband of your clothing When the on screen countdown ends the program will begin and the walking
16. to be a low impact activity be cause one foot remains in contact with the ground at all times Walking at speeds of 3 miles per hour pro duces vertical impact forces that are around 1 25 times body weight whereas running at 7 miles per hour in creases vertical impact forces to more than 2 5 times body weight 27 During a 24 week study not one of 59 participants who walked five days a week at speeds between 3 and 5 miles per hour sustained a walking related injury that necessitated consulting with a physician Carroll and his colleagues reported that 14 of the elderly sub jects participating in a walking study suffered training related orthopedic injuries mostly to the lower leg and foot The majority of injuries occurred in the group as signed to fast walking It is important to note that all forms of exercise have some degree of risk associated with the activity Generally the less mechanical stress on the muscu loskeletal system the less risk of becoming injured Because of the low impact nature of walking the inci dence of injury appears to be low when compared to other high impact activities REFERENCES Rippe J Ross J et al Cardiovascular effects of walking Abstract Proceedings of the Second International Conference on Physical Activity Aging and Sports July 1985 p 47 Pollock M Miller H Jr et al Effects of walking on body com position and cardiovascular function of middle aged
17. who walked at least 30 min utes per day had higher bone mineral content than subjects who walked less than 30 minutes per day Jones and his colleagues reported that sedentary women aged 30 to 61 years old who began a regular walking program and continued for one year increased their bone density Since walking can be comfortably performed by people of any age walking appears to be practical and effec tive in reducing a person s risk for developing osteo porosis WALKING AND STRESS REDUCTION There are many stressors in today s society including economic concerns work related pressures and the need to balance career goals with home responsibili ties People who are unable to cope with these types of stressors are often tense and anxious and may even become physically or psychologically ill Researchers have found that exercise is one way to help people reduce stress For example subjects who engaged in a regular aerobic conditioning program and who altered their diets experienced significant gains in self concept feelings of well being and reduced depression Cramer and his colleagues specifically examined the effect of brisk walking on mildly obese sedentary women and found that walking improved general psy chological well being Walking therefore appears to be an effective tool for improving psychological well being WALKING AND INJURIES Walking is often associated with a low injury rate Walking is considered
18. your computer LINE OUT T Dw B Plug one end of the audio cable into the jack on the front of the treadmill near the power cord Plug the other end of the cable into a 3 5mm Y adapter available at electronics stores Plug the Y adapter into the PHONES jack on your computer Plug your headphones or speakers into the other side of the Y adapter 06 3 5mm Y adapter o Headphones Speakers 19 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 CON NECT YOUR HOME STEREO on page 19 A Plug one end of the audio cable into the jack on the front of the treadmill near the power cord Plug the other end of the cable into the included adapter Plug the adapter into the AUDIO OUT jack on your VCR Audio Adapter B Plug one end of the audio cable into the jack on the front of the treadmill near the power cord Plug the other end of the cable into the included adapter Plug the adapter into an RCA adapter available at electronics stores Next remove the wire that is currently plugged into the AUDIO OUT jack on your VCR and plug the wire into the unused side
19. ER INFORMATION on page 10 Select the manual mode When the key is inserted the manual mode will be selected If you have se lected a workout pro gram or the iFit com mode you can select the manual mode again by pressing the MODE button repeatedly until the manual indicator lights 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 0 mph Hold the handrails and begin walking As you exer cise change the speed of the walking belt as de sired by pressing the SPEED buttons or the QUICK SPEED buttons CAUTION Change the speed in small increments to avoid sudden jumps in speed To stop the walking belt press the STOP button The displays will pause and the TIME display will begin to flash To restart the walking belt press the START button or the SPEED button Note When either of the SPEED buttons is pressed the SPEED PACE display will show the selected speed setting for seven seconds The display will then show the actual speed of the walking belt Adjust the incline as desired To vary the intensity of your workout change the incline of the treadmill as desired by pressing the INCLINE buttons Note After the INCLINE but tons are pressed it will take a moment for the treadmill to reach the selected incline setting Follow your progress with the LED track and the LED displays The LED Track
20. ERIOD column are lit the speed settings in the LED matrix will not move downward as described above Note If you manually over ride the speed or incline setting for the current period when the period ends the treadmill will automatically adjust to the speed and incline settings for the next period To stop the program temporarily press the STOP button The TIME display will begin to flash To restart the program press the START button or the SPEED button To end the program press the STOP button remove the key and then reinsert the key 3 Follow your progress with the LED displays 7 See step 7 on page 12 When the program is completed remove the key Make sure that the incline of the treadmill is at the lowest setting The incline must be at the lowest setting when the treadmill is folded to the storage position or the treadmill will be damaged Next remove the key from the console and put it in a secure place In addition move the on off switch to the off position and unplug the power cord HOW TO CREATE CUSTOM PROGRAMS Custom programs 1 and 2 are workout programs that you create The programs control both the speed and incline of the treadmill and can be up to 40 minutes long The programs are stored in memory and can be changed as many times as desired Follow the steps below to create a custom program 1 Insert the key into the console See HOW TO TURN ON THE POWER on page 10 E Select user 1 2 or 3
21. Left Rear Endcap Key No Qty 101 102 103 104 105 106 107 108 109 110 111 112 113 114 115 116 117 118 119 120 121 122 Re DN ek AH OO IND OB MSH a a S ND NN Description Nylon Washer Incline Spacer Console Motor Tension Washer Motor Star Washer Motor Pivot Bolt Motor Pivot Nut Motor Bracket Motor Tension Nut Motor Adj Nut Hood Fastener Jack Console Base Screw Side Receiver Foam Sensor Foam Pulse Receiver Magnet Short Hood Screw IFit com Module IFit com CD IFit com Videocassette Isolator Spacer Key No Qty Description 1 Co Rear Endcap Spacer 8 Blue Wire 2 F 8 Blue Wire M F 14 White Wire 2 F 8 White Wire M F 8 Red Wire M F 9 Black Wire M F 4 Black Wire 2 F 8 Green Wire F Ring User s Manual HR RRR RH GO HY st st lL c c SOD Includes all parts shown in the box These parts are not illustrated These parts are optional For information about the iFit com module call toll free 1 800 884 0620 For in formation about iFit com CD s or videocassettes call toll free 1 800 735 0768 Specifications are subject to change without notice HOW TO ORDER REPLACEMENT PARTS To order replacement parts call our Customer Service Department toll free at 1 800 999 3756 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays To help us assist you please be prepared to give the following information Th
22. ReAboOKO c 2 Model No RBTL13990 Serial No USER S MANUAL Serial Number Decal QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if there are missing parts we will guarantee complete satisfaction through di rect assistance from our factory PLEASE CALL DIRECT TO OUR TOLL FREE CUSTOMER HOT LINE The trained technicians on our customer hot line will provide immediate assistance free of charge to you CUSTOMER HOT LINE 1 800 999 3756 Mon Fri 6 a m 6 p m MST ZA CAUTION l Visit our website at Read all precautions and instruc tions in this manual before using this equipment Save this manual www workoutwarehouse com for future reference 7 new products prizes i fitness tips and much more RA ADOk C 2 IMPORTANT PRECAUTIONS ccr ieaiaia a ae inoia m e 3 BEFORE YOU BEGIN 54 ns an cee ter pa p a a gea ma Ru E RR Rune le a en len e d 5 HOW TO SET UP THE TREADMILL o sacio cii niea a aea iaaa RII e e n 6 TREADMILL OPERATION srira oeren etende ee ee Rte al Wee as OR RUNE RAE Oe RO E e e BUR RS 7 HOW TO FOLD AND MOVE THE TREADMILL sesee RR IRR 23 TROUBLE SHOOTING 55 no serenanmerg denn eden aed Between ede Wi Ee oed th RR e et er de s 24 REEBOK UNIVERSITY cc cua zonet ennen gata me nate DECR RR RR len a eae TE 26 EXERCISE GUIDELINES sas an an vag gi togen aai a pa d AEE E ER eee ai Ye REP oe ad 28 PART LIST
23. The LED track rep resents a dis tance of 1 4 mile As you exercise the indicators around the track will light one at a time until you have com pleted 1 4 mile A new lap will then begin CALS FAT CALS display This display shows the approximate numbers of calories and fat calories you have burned see FAT BURN ING on page 28 Every seven seconds the display will change from one number to the other PULSE display This display shows your heart rate when the optional heart rate monitor is worn SPEED PACE display This display shows the speed of the walking belt and your current pace pace is measured in min utes per mile The dis play will alternate between one number and the other every seven seconds Note When either of the SPEED buttons is pressed the display will show the speed setting 12 How to select miles per hour or kilometers per hour Speed can be dis played in either miles per hour mph or kilometers per hour kph To change the unit of measurement first hold down the STOP button while inserting the key into the console The SPEED PACE display will show either an E for English miles or an M for metric kilometers Press the SPEED button to change the unit of measurement Then remove and reinsert the key moved and the number EZ of laps you have com pleted one lap equals 1 4 mile The display will alternate between one number and the other every seven se
24. being turned on or off To decrease the pos sibility of your tread mill being damaged always use a surge protector not in cluded with your treadmill Surge protectors are sold at most hardware stores and department stores Use only a UL listed surge protector rated at 15 amps with a 14 gauge cord of five feet or less in length This product must be grounded If it should malfunction or break down grounding pro vides a path of least re sistance for electric cur rent to reduce the risk of Grounding Plug electric shock This product is equipped with a cord having an equipment grounding conductor and a grounding plug Plug the power cord into a surge protector and plug the surge protector into an ap propriate outlet that is properly installed and grounded in accordance with all local codes and ordinances This product is for use on a nominal 120 volt circuit and has a grounding plug that looks like the plug illus trated in drawing 1 below A temporary adapter that looks like the adapter illustrated in drawing 2 may be used to connect the surge protector to a 2 pole recep tacle as shown in drawing 2 if a properly grounded out let is not available The temporary adapter should be used only until a properly grounded outlet drawing 1 can be installed by a qualified electrician The green colored rigid ear lug or the like extending from the adapter must be connected to a permanent ground such as a prope
25. belt will begin to move Hold the handrails step onto the walking belt and begin walking During the program an electronic chirping sound will alert you when the speed and or incline of the treadmill is about to change CAUTION Always listen for the chirp and be prepared for speed and or incline changes If the speed or incline settings are too high or too low you can manually override the settings at any time by pressing the SPEED or INCLINE buttons on the console However when the next chirp is heard the speed and or incline will change to the next settings of the program To stop the walking belt at any time press the STOP button on the console The TIME display will begin to flash To restart the program press the START button or the SPEED button After a moment the walking belt will begin to move at 1 0 mph When the next chirp is heard the speed and incline will change to the next set tings of the program When the program is completed the walking belt will stop and the TIME display will begin to flash Note To use another program press the STOP button and go to step 5 Note If the speed or incline of the treadmill does not change when a chirp is heard make sure that the iFit com indicator is lit and that the TIME display is not flashing In addition make sure that the audio cable is properly con nected that it is fully plugged in and that it is not wrapped around a power cord Fo
26. ck by 28 or more Therefore while walking at a fast pace will improve aerobic fitness walking at any speed slow or fast can reduce a person s risk for heart disease WALKING AND WEIGHT REDUCTION Walking is an excellent activity for burning calories The steeper the incline and or the faster the speed the more calories are burned For example a 150 pound person walking at 3 5 miles per hour on flat ground will burn about 300 calories per hour This same person will burn 400 calories per hour on a gentle 4 incline and 500 calories per hour on a steeper 10 incline If this person speeds the pace up to 4 miles per hour on level ground 350 calories will be burned in one hour It should be noted that participants who do not wish to walk at faster speeds can burn a comparable number of calories by walking for longer periods of time WALKING AND BONE DENSITY Osteoporosis is a major health problem in the United States affecting an estimated 15 to 30 million people An age related disorder osteoporosis reduces the density of bones This disease can be life threatening since many older people die as a result of complica tions suffered from broken bones Adequate calcium in the diet and weight bearing exercises seem to reduce the risk of osteoporosis Several studies have reported that regular walking at moderate to brisk speeds appears to increase bone density Specifically Fradin and his colleagues found that 70 year old subjects
27. conds DISTANCE LAPS display This display shows the distance that the walking belt has Note If the speed is displayed in miles per hour the distance will be displayed in miles if the speed is displayed in kilometers per hour the distance will be displayed in kilometers TIME display This display shows the total time that the walking belt has been moving Note When a workout pro gram is selected this display will show the time remaining in the program When you are finished exercising stop the walking belt and remove the key Step onto the foot rails and press the STOP button Next change the incline of the treadmill to the lowest setting The incline must be at the low est setting when the treadmill is folded to the storage position or the treadmill will be dam aged Remove the key from the console and put it in a secure place Finally move the on off switch to the off position and unplug the power cord HOW TO USE FAT BURN AND AEROBIC PROGRAMS The eight fat burn and aerobic programs automatically control the speed and incline of the treadmill as they guide you through workouts designed to help you achieve specific exercise goals Follow the steps below to use a fat burn program or an aerobic program 1 Insert the key into the console See HOW TO TURN ON THE POWER on page 10 E Select user 1 2 or 3 See step 2 on page 11 E Enter your weight if desired If you have not entered your weigh
28. dmill The ACD2 treadmill combines advanced technology with innovative design to let you enjoy an excellent form of cardiovascular exercise in the conve nience and privacy of your home And when you re not exercising the unique ACD2 can be folded up requir ing less than half the floor space of other treadmills For your benefit read this manual carefully before using the treadmill If you have additional questions please call our Customer Service Department toll free Water Bottle Holder Bottle is not included LEFT SIDE Lock Knob Walking Belt Foot Rails Storage mum Rear Roller Adjustment Bolts at 1 800 999 3756 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays To help us assist you please mention the product model number and serial number when calling The model number is RBTL13990 The serial number can be found on a decal attached to the treadmill see the front cover of this manual for the location Before reading further please review the drawing below and familiarize yourself with the parts that are labeled Book Holder RIGHT SIDE On Off Switch Circuit Breaker HOW TO SET UP THE TREADMILL Set the treadmill in a cleared area and remove all packing materials Do not dispose of the packing materials until set up is completed No tools are required 1 With the help of a second person carefully raise the Uprights 39 until the treadmill is in the p
29. e MODEL NUMBER of the product RBTL 13990 The NAME of the product REEBOK ACD 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 PART LIST on pages 30 and 31 31 e o eo co um l _ Mm am Z Lu e O o Z lt tc OQ e Lu m O a 24 LLI voozou O66E17 LGH ON TAGOW SNIMVHG ETATE LIMITED WARRANTY WHAT IS COVERED The entire REEBOK ACD2 Product is warranted to be free of all defects in material and work manship WHO IS COVERED The original purchaser or any person receiving the Product as a gift from the original purchaser HOW LONG IS IT COVERED ICON Health amp Fitness Inc ICON warrants the hood covers belly pan and decals for six months after the date of purchase The motor is covered for three years after the date of purchase The belt and deck are covered for two years after the date of purchase All mechanical components are covered for two years after the date of purchase All electrical components are covered for two years after the date of purchase Labor is covered for one year WHAT WE DO TO CORRECT COVERED DEFECTS We will ship to you without charge any replacement part or com ponent providing the repairs are authorized by ICON first and are performed by an ICON trained and authorized service provider or at our option we will replace the Product WHAT
30. e stor age position as described above Make sure that the lock ing pin is inserted into the left handrail 1 Hold the handrails as shown and place one foot against the hood only in the location shown Do not hold or push on the book holder or it may be damaged 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 while moving the treadmill Do not attempt to move the treadmill over an uneven surface 3 Place one foot on the base and carefully lower the tread mill until it is resting in the storage position HOW TO LOWER THE TREADMILL FOR USE 1 Refer to drawing 2 above Hold the upper end of the treadmill with your right hand as shown Using your left hand slide the lock knob to the left Pivot the treadmill down until the frame is past the lock pin 2 Refer to drawing 1 above Hold the treadmill firmly with both hands and lower the treadmill to the floor CAUTION To decrease the possibility of injury bend your legs and keep your back straight 23 TROUBLE SHOOTING Most treadmill problems can be solved by following the steps below Find the symptom that applies and follow the steps listed If further assistance is needed please call our Customer Service Department toll free at 1 800 999 3756 Monday through Friday 6 a m until 6 p m Mountain Time exclud
31. ed in small increments To reduce the risk of electric shock keep the console dry Avoid spilling liquid on the console and use only a sealable water bottle HOW TO TURN ON THE POWER Make sure that the on off switch located on the front of the treadmill is in the on position Next make sure that the power cord is properly plugged in see page 7 Step onto the foot rails of the treadmill Find the clip attached to the key and slide the clip onto the waistband of your clothing Pull the cord on the clip to make sure that the clip is securely attached to your waistband Next insert the key into the console After a moment various displays and indi cators will light To use the manual mode of the console follow the steps beginning on page 11 To use a fat burn or aerobic program see page 13 To create and use a custom program see pages 14 and 15 To use an iFit com CD or video program refer to page 20 To use an iFit com program directly from our internet site see page 22 10 HOW TO ENTER USER INFORMATION Each time the power is turned on the USER 1 indicator will begin to flash The console allows up to three different users to enter their weight their age and a maximum heart rate setting into the console Note If you enter your weight into the console the CALS FAT CALS display will be more accurate It is not necessary to enter your age or a maximum heart rate setting to use the console
32. ent bolts clockwise 1 4 of a turn When the walking belt is cor rectly tightened you should be able to lift each side of the walking belt 3 to 4 inches off the walking platform Be careful to keep the walking belt centered Plug in the power cord insert the key and carefully walk on the treadmill for a few minutes Repeat until the walk ing belt is properly tightened 25 REEBOK UNIVERSITY Reebok University was launched in 1993 to fulfill a vision to establish a university without walls that develops quality researched state of the art fitness programming for the fitness industry throughout the world Working with the world s best professionals Reebok University has created a host of original programs such as Step Reebok Walk Reebok Slide Reebok and Reebok City Jam The industry has adopted Reebok programming as the gold standard Our guidelines and terminology are used by fitness profes sionals and participants around the world and our exceptional programming has been approved in the United States by AFAA and ACE for continuing educa tion credits WALKING AND CARDIORESPIRATORY ENDURANCE Scientific studies confirm that walking at a moderate to brisk pace can enhance aero bic fitness Rippe and his colleagues found that of 500 subjects tested 6796 of the men and 9096 of the women were able to reach their target heart rates by walking 4 to 4 5 miles per hour Pollock and h
33. f the program MODE Button This button is used to select the manual mode workout programs and the iFit com mode START Button This button starts the walking belt LEARN Button This button is used to program speed and incline settings for custom programs STOP Button This button stops the walking belt When the button is pressed the LED displays will pause and the TIME display will flash Key with Clip The key turns the console on and off The attached clip is designed to be worn on your waistband If the key is pulled from the console the power will automatically turn off INCLINE Buttons These buttons control the incline of the treadmill Each time a button is pressed the incline will change by 0 596 The incline range is 1 596 to 1096 INCLINE Display This display shows the incline level of the treadmill The first indicator will light when the incline is at 1 596 the second indicator will light when the incline is at 296 or 2 596 the third in dicator will light when the incline is at 3 or 3 5 and so forth AN CAUTION Before operating the console read the following precautions Do not stand on the walking belt when turn ing on the power or starting the walking belt Always wear the clip see M on page 8 while operating the treadmill If the key is pulled from the console the walking belt will stop The treadmill is capable of high speeds adjust the spe
34. h forward and place your hands against a wall Keep your back leg straight and your back foot flat on the floor Bend your front leg lean forward and move your hips toward the wall Hold for 15 counts then relax Repeat 3 times for each leg To cause further stretching of the achilles tendons bend your back leg as well Stretches Calves achilles tendons and ankles 4 Quadriceps Stretch With one hand against a wall for balance reach back and grasp one foot with your other hand Bring your heel as close to your buttocks as possible Hold for 15 counts then relax Repeat 3 times for each leg Stretches Quadriceps and hip muscles 5 Inner Thigh Stretch Sit with the soles of your feet together and your knees outward Pull your feet toward your groin area as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Quadriceps and hip muscles 29 PART LIST MODEL NO RBTL13990 R0200A To locate the parts listed below refer to the EXPLODED DRAWING attached in the center of this manual Key No Qty OONDARWNDN PO PO BR YD AH AH AH A NAA ON AAA AAA AG A 2NA MNNM Description Left Foot Rail Front Roller Nut Front Left Endcap Key Clip Frame Pivot Spacer Front Roller Pulley Platform Screw Belt Guide Caution Decal Isolator Spacer Screw Isolator Rear Foot Right Walking Belt Walking Platform Latch Catch Latch Assembly Lock Knob Lock Knob Sleeve Lock Knob Spring Lock
35. hrough your workout Simply follow your personal trainer s instructions Note If the TIME display is flashing press the START button or the SPEED button on the con sole The treadmill will not respond to a CD or video program when the TIME display is flashing During the CD or video program an electronic chirping sound will alert you when the speed and or incline of the treadmill is about to change CAUTION Always listen for the chirp and be prepared for speed and or incline changes In some instances the speed and or incline may change before the personal trainer describes the change If the speed or incline settings are too high or too low you can manually override the settings at any time by pressing the SPEED or INCLINE buttons on the console However when the next chirp is heard the speed and or incline will change to the next settings of the CD or video program To stop the walking belt at any time press the STOP button on the console The TIME display will begin to flash To restart the program press the START button or the SPEED button After a moment the walking belt will begin to move at 1 0 mph When the next chirp is heard the speed and incline will change to the next set tings of the CD or video program The program can also be stopped by pressing the stop button on your CD player or VCR When the CD or video program is completed the walking belt will stop and the TIME display will
36. imum heart rate settings and Buttons These buttons are used to change age weight and maximum heart rate settings USER Button This button is used to select user information Up to three different users can store age weight and maximum heart rate settings QUICK SPEED Buttons These buttons allow you to quickly select speed settings SPEED Buttons These buttons control the speed of the walking belt Each time a button is pressed the speed will change by 0 1 mph if a button is held down the speed will change in increments of 0 5 mph The speed range is 0 5 mph to 10 mph LED Displays These displays provide continuous feedback of the calories and fat calories you have burned the elapsed time the distance you have walked or run the number of laps you have com pleted the speed of the walking belt and your current pace In addition the PULSE display shows your heart rate when the optional heart rate monitor is worn Note The console can display speed and distance in either miles or kilometers see page 12 For simplicity all instructions in this manual refer to miles Manual Program Indicators These indicators show when the manual mode a workout program or the iFit com mode is selected LED Matrix When the manual mode is selected the matrix will show your progress on an LED track When a workout program is selected the matrix will show the upcoming speed settings o
37. ing holidays PROBLEM The power does not turn on SOLUTION a Make sure that the power cord is plugged into a surge protector and that the surge protector is plugged into a properly grounded outlet See HOW TO PLUG IN THE POWER CORD on page 7 Use only a UL listed surge protector rated at 15 amps with a 14 gauge cord of five feet or less in length b After the power cord has been plugged in make sure that the key is inserted into the console as far as it will go c Check the circuit breaker located on the treadmill 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 d Check the on off switch located on the treadmill d near the power cord The switch must be in the on On position Position PROBLEM The power turns off during use SOLUTION a Check the circuit breaker located on the treadmill frame near the power cord see 1 c above If the circuit breaker has tripped wait for five minutes and then press the switch back in b Make sure that the power cord is plugged in c Remove the key from the console Reinsert the key into the console as far as it will go d Make sure that the on off switch is in the on position e If the treadmill still will not run please call our Customer Service Department toll free PROBLEM The displays of the console do not function properly SOLUTION a Remove
38. is colleagues found that middle aged men who walked at a pace of 3 5 to 4 5 miles per hour for 40 minutes four times per week had the same car diovascular improvements as men the same age who jogged for 30 minutes three times per week Although the intensity of exercise was lower for the walkers than the runners the increased duration and frequency of walking provided the walkers with similar aerobic ben efits as the runners On the basis of current research it seems clear that walking at a moderate to brisk pace can be an excel lent aerobic activity 26 WALKING AND REDUCED RISK FOR CARDIOVAS CULAR DISEASE Several studies have found that regular walking at any speed can increase HDL C cholesterol a high density lipoprotein which removes excess cholesterol from the body and can lower concentrations of blood triglyc erides a storage form of fat thus reducing the risk for cardiovascular disease Duncan and his colleagues concluded that exercise does not have to be vigorous to reduce cardiovascular risk factors In other words people who choose to stroll rather than walk briskly can reduce their risk for cardiovascular disease After studying the physical activity patterns of 17 000 Harvard alumni over a 20 year period Paffenbarger and his colleagues concluded that walking as little as five city blocks per day can reduce the risk of cardio vascular disease and walking 2 miles per day can reduce the risk of a heart atta
39. ll times The treadmill should not be used by persons weighing more than 275 pounds Never allow more than one person on the treadmill at a time Wear appropriate exercise clothing when using the treadmill Do not wear loose cloth ing that could become caught in the treadmill Athletic support clothes are recommended for both men and women Always wear athletic shoes when using the treadmill Never use the treadmill with bare feet wearing only stockings or in sandals When connecting the power cord see page 7 plug the power cord into a surge protector not included and plug the surge protector into a grounded circuit capable of carrying 15 or more amps No other appliance should be on the same circuit Do not use an extension cord 13 Use only a UL listed surge protector rated at 15 amps with a 14 gauge cord of five feet or less in length Do not use an extension cord 14 Keep the power cord and the surge protector away from heated surfaces 15 Never move the walking belt while the power is turned off Do not operate the treadmill if the power cord or plug is damaged or if the treadmill is not working properly See BEFORE YOU BEGIN on page 5 if the tread mill is not working properly 16 Never start the treadmill while you are stand ing on the walking belt 17 Always hold the handrails while using the treadmill 18 The treadmill is capable of high speeds Adjust the speed in small increments to avoid
40. llow your progress with the LED displays See step 7 on page 12 When the program is completed remove the key See step 7 on page 14 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 CAUTION You must be able to safely lift 45 pounds 20 kg in order to raise lower or move the treadmill 1 Hold the treadmill with your hands in the locations shown at the right CAUTION To decrease the possibility of in jury bend your legs and keep your back straight As you raise the treadmill make sure to lift with your legs rather than your back Raise the treadmill about halfway to the vertical position 2 Move your right hand to the position shown and hold the treadmill firmly Using your left hand slide the lock knob to the left and hold it Raise the treadmill until the lock pin is aligned with the hole in the catch Slowly release the lock knob so that the lock pin slides into the catch Make sure that the lock pin is inserted into the catch Closed To protect the floor or carpet from damage place a mat under the treadmill Keep the treadmill out of direct sunlight Do not leave the treadmill in the stor age position in temperatures above 85 Fahrenheit HOW TO MOVE THE TREADMILL Before moving the treadmill convert the treadmill to th
41. ngly 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 or 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 or incline of the treadmill until your heart rate is near the middle number in your training zone Aerobic Exercise If your goal is to strengthen your cardiovascular sys tem your exercise must be aerobic Aerobic exercise is activity that requires large amounts of oxygen for pro longed 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 ad just the speed or incline of the treadmill until your heart rate is near the highest number in your training zone WORKOUT GUIDELINES Each workout should include the following three parts A Warm up Start each workout with 5 to 10 minutes of stretching and light exercise A proper warm up in creases your body temperature heart rate and circula tion in preparation for exercise Training Zone Exercise After warming up increase the intensity of your exercise until your hea
42. on mode hold down the STOP button while inserting the key into the console When the information mode is selected the following informa tion will be shown The SPEED PACE display will show an E for English miles or an M for metric kilome ters The unit of measurement can be changed by pressing the SPEED button The TIME display will show the total number of hours that the treadmill has been used The DISTANCE LAPS display will show the total number of miles that the walking belt has moved IMPORTANT Make sure that there is not a letter d in the CALS FAT CALS display If a d appears in the display the console is in the demo mode This mode is intended to be used only when a treadmill is displayed in a store When the console is in the demo mode the power cord can be plugged in the key can be removed from the console and the displays and indica tors on the console will automatically light in a preset sequence although the buttons on the console will not operate If a d appears in the CALS FAT CALS dis play when the information mode is selected press the SPEED button so the display is blank 179 7A XD d To exit the information mode remove the key from the console THE OPTIONAL HEART RATE MONITOR The optional heart rate monitor offers hands free opera tion as it continuously monitors your heart rate during your workouts The heart rate monitor is designed for accuracy comfort
43. or the current period can be adjusted with the SPEED and INCLINE buttons Adjustments will not be stored in memory To reprogram speed and incline settings press the LEARN button The LEARN indicator will light Speed and incline set tings can be reprogrammed only when the in dicator is lit Next adjust the speed and incline of the treadmill with the SPEED and INCLINE but 16 7 tons When the current period of the program is completed the new speed and incline settings will be stored in memory When you have repro grammed speed and incline settings for as many periods as desired press the LEARN button again To stop the program temporarily press the STOP button The TIME display will begin to flash To restart the program press the START button or the SPEED button To end the program press the STOP button remove the key and then rein sert the key Follow your progress with the LED displays Refer to step 7 on page 12 When the program is completed remove the key See step 7 on page 14 THE INFORMATION MODE DEMO MODE The console features an information mode that keeps track of the total number of hours that the treadmill has been operated and the total number of miles that the walking belt has moved The information mode also allows you to switch the console from miles per hour to kilometers per hour In addition the information mode allows you to turn on and turn off the demo mode To select the informati
44. osition shown 2 Make sure the Lock Knob Sleeve 18 is pressed into the left Upright 39 Make sure that the Lock Pin Collar 20 and the Spring 19 are on the Lock Pin 49 Insert the Lock Pin into the Lock Knob Sleeve 18 and the left Upright 39 Tighten the Lock Knob 17 onto the Lock Pin 3 Make sure that all parts are tightened before you use the treadmill Place a mat under the treadmill to protect the floor or carpet TREADMILL OPERATION THE PERFORMANT LUBE WALKING BELT Your treadmill features a walking belt coated with PERFORMANT LUBE a high performance lubricant IMPORTANT Never apply silicone spray or other substances to the walking belt or the walking plat form They will deteriorate the walking belt and cause excessive wear HOW TO PLUG IN THE POWER CORD PAN DANG ER 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 if it will not fit the outlet have a proper outlet in stalled by a qualified electrician Your treadmill like any other type of sophisticated electronic equipment can be seriously damaged by sudden voltage changes in your home s power Voltage surges spikes and noise interference can re sult from weather conditions or from other appliances
45. our stereo Plug your headphones into the other side of the Y adapter 3 5mm Audio y_adapter Cable lS Headphones 18 HOW TO CONNECT YOUR HOME STEREO Note If your stereo has an unused LINE OUT jack see instruction A below If the LINE OUT jack is being used see instruction B A Plug one end of the audio cable into the jack on the front of the treadmill near the power cord Plug the other end of the cable into the included adapter Plug the adapter into the LINE OUT jack on your stereo B Plug one end of the audio cable into the jack on the front of the treadmill near the power cord Plug the other end of the cable into the included adapter Plug the adapter into an RCA Y adapter available at electronics stores Next remove the wire that is currently plugged into the LINE OUT jack on your stereo and plug the wire into the unused side of the RCA Y adapter Plug the RCA Y adapter into the LINE OUT jack on your stereo Cable Adapter Lue Wire removed from 3 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 cord Plug the other end of the cable into the LINE OUT jack on
46. 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 following guidelines will help you to plan your ex ercise program Remember these are general guide lines only For more detailed exercise information ob tain 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 heart rate as a guide The chart below shows recom mended heart rates for fat burning and aerobic exercise To find the proper heart rate for you first find your age near the bottom of the chart ages are rounded off to the nearest ten years Next find the three numbers above your age The three numbers define your train ing zone The lower two numbers are recommended heart rates for fat burning the higher number is the recommended heart rate for aerobic exercise To measure your heart rate stop exercising and place two fingers on your wrist as shown Take a six second heartbeat count and multiply the result by ten to find your heart rate A six second count is used because your heart rate drops quickly when you stop exercising If your heart rate is too high or too low adjust the speed or incline of the treadmill accordi
47. rly grounded outlet box cover Whenever the adapter is used it must be held in place by a metal screw Some 2 pole receptacle outlet box covers are not grounded Contact a qualified elec trician to determine if the outlet box cover is grounded before using an adapter Grounded Outlet Box Treadmill Power Cord Grounding Pin Grounding Plug Grounding Pin Surge Protector Grounding Plug Note If there is a thin sheet of clear plastic on the face of the console remove it FEATURES OF THE CONSOLE The advanced console offers an impressive array of features to make your workouts more effective When the console is in the manual mode the speed and incline of the treadmill can be changed with a touch of a button As you exercise the LED displays will provide continuous exercise feedback The console also offers eight preset workout programs four programs that focus on fat burning and four pro grams that target aerobic conditioning Each program automatically controls the speed and incline of the treadmill as it guides you through an effective workout You can even create your own custom workout programs and store them in memory for future use The console also features new iFit com interactive tech nology IFit com technology is like having a personal 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 p
48. rograms CD s are available separately IFit com CD programs automatically control the speed and incline of the treadmill as a personal trainer guides 9 9 o 9 9 9 9 9 9999990990 609000090 you through every step of your workout High energy music provides added motivation Each CD features two programs designed by certified personal trainers In addition you can connect the treadmill to your VCR and TV and play iFit com video programs videocas settes are available separately Video programs offer the same benefits as iFit com CD programs but add the excitement of working out with a class and an instructor the hottest new trend at health clubs With the treadmill connected to your computer you can also go to our new internet site at www iFit com and access basic programs audio programs and video programs directly from the internet And by adding an optional iFit com module to the treadmill you can use virtually endless features from our internet site See www iFit com for complete details To purchase iFit com CD s or videocassettes or an optional iFit com module call toll free 1 800 735 0768 The console is also compatible with an optional heart rate monitor that continuously monitors your heart rate during your workouts To purchase an optional heart rate monitor refer to page 17 DIAGRAM OF THE CONSOLE Refer to the drawing on page 8 A ENTER Button This button is used to enter age weight and max
49. rt rate is in your training zone for 20 to 60 minutes During the first few weeks of your exercise program do not keep your heart rate in your training zone for longer than 20 minutes Breathe regularly and deeply as you exer cise 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 between workouts After a few months you may complete up to five workouts each week if desired SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right Move slowly as you stretch never bounce 1 Toe Touch Stretch Stand with your knees bent slightly and slowly bend forward from your hips Allow your back and shoulders to relax as you reach down toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Hamstrings back of knees and back 2 Hamstring Stretch Sit with one leg extended Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg Reach toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times for each leg Stretches Hamstrings lower back and groin 3 Calf Achilles Stretch With one leg in front of the other reac
50. series of tones will sound and the current speed and incline settings will be stored in memory All speed settings shown in the LED matrix will then move one column to the left and the speed setting for the second period will be shown in the flashing CURRENT PERIOD column Program speed and incline settings for the second period as described above Repeat this procedure until you have pro grammed speed and incline settings for as many periods as desired Programs can have up to forty periods Note To stop the program for a moment press the STOP button The displays will pause and the TIME display will begin to flash To restart the pro gram press the START or SPEED button Press the STOP button remove the key and then reinsert the key When you have programmed speed and incline settings for as many one minute periods as desired press the STOP button remove the key and then reinsert the key The speed and incline settings that you have programmed and the length of the program will be stored in memory To use the program again see HOW TO USE CUSTOM PRO GRAMS at the right When the program is completed remove the key See step 7 on page 14 15 HOW TO USE CUSTOM PROGRAMS 1 Insert the key into the console See HOW TO TURN ON THE POWER on page 10 E Select user 1 2 or 3 See step 2 on page 11 E Enter your weight if desired If you have not entered your weight see HOW TO ENTER USER INFORMATION on page 10
51. sudden jumps in speed 19 To reduce the possibility of the treadmill over heating do not operate the treadmill continu ously for longer than one hour 20 Never leave the treadmill unattended while it is running Always remove the key unplug the power cord and move the on off switch to the off position when the treadmill is not in use See the drawing on page 5 for the loca tion of the on off switch 21 Do not attempt to raise lower or move the treadmill until it is properly set up See HOW TO SET UP THE TREADMILL on page 6 and HOW TO MOVE THE TREADMILL on page 23 You must be able to safely lift 45 pounds 20 kg to raise lower or move the treadmill 22 Do not change the incline of the treadmill by placing objects under the treadmill 23 When folding or moving the treadmill make sure that the storage latch is fully closed 24 Inspect and tighten all parts of the treadmill regularly 25 When using iFit com CD s and videos an 26 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 When using iFit com CD s and videos you can manually override the speed and incline settings by pressing the speed and incline buttons However when the next chirp is heard
52. t see HOW TO ENTER USER INFORMATION on page 10 E Select the desired program When the key is inserted the manual mode will be selected To select a fat burn program or an aer obic program press the MODE button repeatedly until one of the fat burn or aerobic indicators lights The LED matrix will show the first twelve speed settings of the program you have selected The SPEED PACE display will flash the program s maximum speed setting and the INCLINE display will flash the program s maximum incline setting for ten seconds E Press the START button or the SPEED button to start the program A moment after the button is pressed the treadmill will automatically adjust to the first speed and in cline settings for the program Hold the handrails and begin walking Each program is divided into several time periods of different lengths One speed setting and one in cline setting are programmed for each period The speed setting for the first period is shown in the flashing CURRENT PERIOD column of the LED matrix The incline settings are not shown in the 13 matrix The speed settings for the next twelve periods will be shown in the twelve columns to the right CURRENT PERIOD o999990909 009909909 o4 oq o4 004 o4 o4 o4 o4 When only three seconds remain in the first period of the pro gram both the CURRENT PERIOD column and the column to the right will flash a series of tones will sound and
53. the key from the console and unplug the power cord Next remove the two Short Hood Screws 118 from the Motor Hood 62 Pivot the Uprights 39 in the direction shown by the arrow until the handles are resting on the floor Note It will be easier and safer to perform this operation with two people Locate the two Screws 41 in the space between the front edge of the Motor Hood 62 and the treadmill Remove the Screws Return the Uprights 39 to the vertical position Lift off the Motor Hood 62 being careful not to damage the hook and loop fasteners on the front of the belly pan 24 Locate the Reed Switch 59 and the Magnet 117 on the left side of the Pulley 8 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 1 8 If necessary loosen the Screw 64 and move the Reed Switch slightly Retighten the Screw Re attach the Motor Hood 62 and run the treadmill for a few minutes to check for a correct speed reading PROBLEM The walking belt slows when walked on SOLUTION a Use only a UL listed surge protector rated at 15 amps with a 14 gauge cord of five feet or less b If the walking belt is overtightened treadmill perfor mance may decrease and the walking belt may be permanently damaged Remove the key and UN PLUG THE POWER CORD Using the allen wrench turn both rear roller adjustment bolts counterclockwise 1 4 of a turn
54. ude a letter explaining the product or problem and a copy of your proof of purchase if you believe the service is covered by war ranty ICON 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 economic loss loss of property loss of revenues or profits loss of enjoyment or use costs of removal installation or other consequential damages of whatsoever nature Some states do not allow the exclusion or limitation 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 merchantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth herein Some states do not allow limitations on how long an implied warranty lasts Accordingly the above limitation may not apply to you No one is authorized to change modify or extend the terms of this limited warranty This warranty gives you specific legal rights and you may have other rights which vary from state to state ICON HEALTH amp FITNESS INC 1500 S 1000 W LOGAN UT 84321 9813 Part No 161461 RO200A Printed in USA 2000 ICON Health amp Fitness Inc
55. unplugged Enter a maximum heart rate setting if desired The current maximum heart rate set ting will be shown in the LED matrix It is not neces sary to enter a maximum heart rate setting to use the console However to use some features on our internet site go to www iFit com for details it may be necessary to enter a maximum heart rate setting The maximum heart rate setting is a percentage of your estimated maximum heart rate Your esti mated maximum heart rate is 220 minus your age For example if you are 30 years old your esti mated maximum heart rate is 190 If desired you can change the maximum heart rate setting by pressing the and buttons Each button press will change the setting by 196 if a button is held down the setting will change in increments of 596 The setting can be from 65 to 85 When the desired setting is shown press the ENTER button Note When the key is removed from the console the maximum heart rate setting will be reset to 6596 11 HOW TO USE THE MANUAL MODE Insert the key into the console See HOW TO TURN ON THE POWER on page 12 Select user 1 2 or 3 When the key is inserted user 1 will be selected Say as shown by the USER 1 ve indicator If you have designated yourself as user 2 or 3 press the USER button repeatedly until the appropriate indi cator lights Enter your weight if desired If you have not entered your weight see HOW TO ENTER US
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