Reebok Fitness RBTL11980 User's Manual
Contents
1. C 5 3 SLOWER ASTER E 2 3 4 5 7 6 QUICK 1 MPH MPH MPH MPH 9 10 SPEED SPEED LIMIT SERT KEY SELECT p N PRESS MpL GRAM KEY PRESS OS START PRESS START Note If there is a thin sheet of clear plastic on the face of the console remove it FEATURES OF THE CONSOLE ACAUTION Before operating the console read the following precautions The advanced console offers an impressive array of features to make your workouts more enjoyable and Do not stand on the walking belt when turn effective When the console is in the manual mode the ing on the power or starting the walking belt speed and incline of the treadmill can be changed with a touch of a button As you exercise the LED displays Always wear the clip see above while will provide continuous exercise feedback The console operating the treadmill If the key is pulled also offers six preset workout programs three programs from the console the walking belt will stop automatically control the speed of the treadmill as they guide you through effective workouts and three pro The treadmill is capable of high speeds grams automatically control the incline of the treadmill adjust the speed in small increments to avoid sudden jumps in spe2. Keok ACD1 USER S MANUAL QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if there are missing or damaged parts we will guarantee complete satisfac tion through direct 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 CAUTION Read all precautions and instruc tions in this manual before using this equipment Keep this manual for future reference UNIVERSITY eee TABLE OF CONTENTS IMPORTANT PRECAUTIONS rrr 3 BEFORE YOU BEGIN e eet 5 HOW TO SET UP THE TREADMILL lesse RH e e 6 TREADMILL OPERATION cer teen oce nk c le hee dee epee ok de gee 7 HOW TO FOLD AND MOVE THE TREADMILL 14 TROUBLE SHOOTING siisii otaa egi aa aego c aet 16 REEBOK UNIVERSITY sosy b x X Rb ace ka x GR A n 18 EXERCISE GUIDELINES 244 praga reprher ph ER Eb ELEME ete denne Eg Owe 20 PARTEIST 144000 cuties ded w
3. e LLI e l gt lt LIMITED WARRANTY WHAT IS COVERED The entire REEBOK ACD1 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 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 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 o
4. On the basis of current research it seems clear that walking at a moderate to brisk pace can be an excel lent aerobic activity 18 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 attack 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 abo
5. 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 Siretch Stand with your knees bent slightly and slowly bend forward from your hips Allow your back and shoulders to relax as you reach down toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Hamstrings back of knees and back 2 Hamstring Stretch Sit with one leg extended Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg Reach toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times for each leg Stretches Hamstrings lower back and groin 3 Calf Achilles Stretch With one leg in front of the other reach forward and place your hands against a wall Keep your back leg straight and your back foot flat on the floor Bend your front leg lean forward and move your hips toward the wall Hold for 15 counts then relax Repeat 3 times
6. Belly Pan Latch Decal Rear Wheel Platform Screw Front Rear Wheel Bolt Frame Bolt Belly Pan Fastener Front Right Endcap Ground Screw Ground Wire Upright Base Left Foam Grip Screw Left Pulse Pad Right Pulse Pad Console Base top Motor Belt bottom Console Base Motor Tension Bolt Pulse Receiver Bracket Small Bolt Star Washer 22 Key No Qty 5 00 Description Optic Switch Small Nut Right Foam Grip Rear Roller Pulley Flywheel Fan Motor Wheel Bushing Motor Pulley Flywheel Fan Optic Disc Sensor Wire Hood Fastener Motor Hood Controller Electronics Screw Power Supply Plastic Stand Off Hood Bracket Electronics Bracket Hood Support Bracket Motor Adj Bolt Lift Frame Small Hood Bracket Optional Chest Pulse Sensor Upright Grommet Pulse Receiver Optic Switch Bracket Motor Nut Incline Motor Bolt Front Roller Adj Bolt Allen Wrench 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 Bumper Screw Bumper Grommet Wire Harness Shock Wheel Nut Upright Cap Upright Endcap Upright Endcap Screw Left Rear Endcap Key Qty Description Key No Qty Description 101 2 Nylon Washer 1 8 Red Wi
7. 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 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 19 During a 24 week study not one of 59 participants who walked five days a week at speeds between 3 and 5
8. 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 PROBLEM The walking belt slips when walked on SOLUTION a 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 adjustment bolts clockwise 1 4 of a turn When the walking belt is correctly tightened you should be able to lift each side of the walking belt 3 to 4 inches off the walking platform Be careful to keep the walking belt centered Plug in the power cord insert the key and carefully walk on the treadmill for a few minutes Repeat until the walking belt is properly tightened 17 REEBOK UNIVERSITY Reebok University was la
9. 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 125 110 95 70 165 145 155 138 120 30 145 130 115 40 140 125 110 50 130 118 105 60 115 103 90 80 125 20 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 Gy GI 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 accordingly 20 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
10. 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 heart 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
11. 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 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 Univers
12. of the program will be 1 mph to 4 mph if the maximum speed setting is 10 mph the speed range will be 7 mph to 10 mph 11 If you selected incline program The incline display will flash to show the maximum incline level that the treadmill will reach during the program If you want to change the maximum incline setting press the INCLINE buttons The maximum incline setting can be from 4 to 10 Note The incline range of all incline programs is 3 If the maxi mum incline setting is 4 the incline range of the program will be 1 to 4 if the maximum incline setting is 10 the incline range will be 7 to 10 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 If an incline program is selected the treadmill will also adjust to the first incline setting of the program unless it is already at the first setting Hold the handrails and carefully begin walking Each program consists of twenty or thirty one minute periods The length of the program is shown in the TIME display If a speed program is selected one speed setting is programmed for each period if an incline program is selected one incline setting is programmed for each period The speed or incline settings will be shown in the LED matrix The speed or in cline setting of the first period will be shown in the flashing CURRENT PERIO
13. D col umn The settings of the next twelve periods will be shown in the twelve columns to the right CURRENT PERIOD O O 000000 6000000 6000000 oooooooo Jooeooooo 00000000 00000000 00000000 00000000 00000000 00000000 O Y N 2 MANUAL SPEED X When only three seconds remain in the first period both the CURRENT PERIOD column and the column to the right will flash and three tones will sound All speed or incline settings will then move one column to the left The setting of the second period will then be shown in the CURRENT PE RIOD column and the treadmill will automatically adjust to that setting 12 If an incline program is selected the speed of the treadmill can be changed during the program with the SPEED buttons or the QUICK SPEED buttons If a speed program is selected the incline of the treadmill can be changed with the INCLINE buttons The program will continue until the speed or in cline setting of the last period is shown in the CURRENT PERIOD column of the LED matrix and the TIME display counts down to zero The walking belt will then slow to a stop If the program is too easy or too difficult the inten sity of the program can be adjusted If a speed program is selected press the SPEED buttons or the QUICK SPEED buttons to adjust the maximum speed setting if an incline program is selected press the INCLINE but
14. ROBLEM 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 16 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 in length 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 counterclock wise 1 4 of a turn When the walking belt is properly tightened you should be able to lift each side of the walking belt 3 to 4 inches off the walking platform Be careful to keep the walking belt centered Plug in the power cord insert the key and run the treadmill for a Rear Roller Adjustment Bolts few minutes 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
15. Storage Latch 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 RBTL11980 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 Console Handrail 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 position shown 2 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 DANG ER Impro
16. at the walking belt E Select the desired program has been moving Note When the key is inserted When a workout program the MANUAL mode will is selected this display will show the time remaining in the program be selected To select a speed program or an in cline program press the MODE button repeatedly until the desired speed or incline program indica tor lights The first thirteen settings of the program you have selected will appear in the LED matrix the function of the LED matrix will be explained later When you are finished exercising stop the walking belt and remove the key Step onto the foot rails and press the STOP but ton Next change the incline of the treadmill to 1 5 The incline must be at 1 5 when the treadmill is folded to the storage position or 1 the treadmill will be damaged Remove the key Select a maximum speed or incline setting 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 If you selected a speed program A number will begin to flash in the SPEED PACE display This number is the maxi mum speed that the walking belt will reach during the program you want to change the maximum speed setting press the QUICK SPEED buttons The maximum speed setting can be from 4 mph to 10 mph Note The speed range of all speed programs is 3 mph If the maximum speed setting is 4 mph the speed range
17. cal 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 properly grounded outlet box cover Whenever the adapter is used it must be held in place by a metal screw Some 2 pole receptacle outlet box covers are not grounded Contact a qualified elec trician to determine if the outlet box cover is grounded before using an adapter Grounded Outlet Box Treadmill Power Cord Grounding Pin Grounding Plug lt 2 Grounding Pin Grounded Outlet Grounded Outlet Box Adapter Grounding Pin DIAGRAM OF THE CONSOLE UO O O OjOO OO 00000000 lo CALS FAT CALSO M MANUAL SPEED INCLINE 10616
18. cted this matrix shows your progress on an LED track When a workout program is selected the matrix shows upcoming speed or incline changes MANUAL Program Indicators These indicators show when the manual mode is selected and when a workout program is selected MODE Button This button is used to select the manual mode and workout programs START Button This button starts the walking belt 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 con sole 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 5 The incline range is 1 5 to 10 INCLINE Display This display shows the incline level of the treadmill The first indicator will light when the incline is at 1 5 The second indicator will light when the incline is at 2 or 2 5 the third indicator will light when the incline is at 3 or 3 5 and so on Make sure that the on off switch located at 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 Next insert the key into the console After a moment various displays and in
19. dicators will light HOW TO USE THE MANUAL MODE Insert the key into the console See HOW TO TURN ON THE POWER on page 9 E the MANUAL mode When the key is inserted the MANUAL mode will automatically be selected If you have selected a workout program you can select the MANUAL mode again by pressing the MODE button repeat edly 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 care fully begin walking As you exercise change the speed of the walking belt as desired 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 for a moment 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 To stop the walking belt and reset all displays hold down the STOP button for two seconds Note When one 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 4 Adjust the incline as desired To vary the intensity of your workout change the incline of the treadmill as desired by pre
20. e yoke xe Rak Ge a ab par d E eee Rata ard AERES 22 HOW TO ORDER REPLACEMENT PARTS 23 LIMITED WARRANTY 2 0 0000 ee Back Cover Note An EXPLODED DRAWING is attached in the center of this manual 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 Itis the responsibility of the owner to ensure that all users of this treadmill are adequately informed of all warnings and precautions 2 Usethe treadmill only as described in this manual 3 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 4 Keep the treadmill indoors away from mois ture and dust Do not put the treadmill in a garage or covered patio or near water 5 Do not operate the treadmill where aerosol products are used or where oxygen is being administered 6 Keep children under the age of 12 and pets away from the treadmill at all times 7 The treadmill should not be used by persons weighing more than 250 pounds 8 Never allow more than one person on the treadmill at a time 9 Wear appropriate
21. eadmill has been used DISTANCE LAPS O JIC 44 TIME The SPEED PACE display will show an E for English miles or an for Metric kilometers The unit of measurement can be changed by pressing the SPEED button To exit this mode remove the key from the console 13 An optional chest pulse sensor adds even more features to the console allowing you to continuously monitor your heart rate during your workouts To purchase the chest pulse sensor call toll free 1 800 274 5473 Chest Pulse Sensor 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 Follow the steps below to fold 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 storage knob to the right and hold it Raise the treadm
22. ed An optional chest pulse sensor adds even more features to the console allowing you to continuously monitor To reduce the risk of electric shock keep the your heart rate during your workouts To purchase an console dry Avoid spilling liquid on the optional chest pulse sensor refer to page 13 console and use only a sealable water bottle Note The console can display speed and distance in either miles or kilometers see page 10 For convenience all instructions in this section refer to miles DIAGRAM OF THE CONSOLE HOW TO TURN ON THE POWER Refer to the drawing at the top of page 8 A LED Displays These displays provide continuous feedback of calories and fat calories burned dis tance laps completed elapsed time speed and pace In addition the PULSE display shows your heart rate when the optional chest pulse sensor is used 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 STOP Button This button stops the walking belt When the button is pressed the LED displays will pause and the TIME display will flash If the button is held down for two seconds the displays will be reset LED Matrix When the manual mode is sele
23. 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 10 Always wear athletic shoes when using the treadmill Never use the treadmill with bare feet wearing only stockings or in sandals 11 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 12 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 13 Keep the power cord and the surge protector away from heated surfaces 14 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 15 Never start the treadmill while you are stand ing on the walking belt Always hold the handrails while using the treadmill 16 The treadmill is capable of high speeds Adjust the speed in small increments to avoid sudden jumps in speed 17 To reduce the possibility of the treadmill over heating do not operate the treadmill continu ously for longer than one hour 18 Neve
24. f 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 Include 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
25. 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 21 PART LIST MODEL RBTL11980 R1198A To locate the parts listed below refer to the EXPLODED DRAWING attached in the center of this manual Key No Qty BR HRP AH HAH Ha Ha 0 011 05 8 1 4 4 1 40 3530 000 NM 1 PO o gt 2 st Description 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 Isolator Spacer Walking Belt Walking Platform Storage Knob Screw Storage Knob Shaft Storage Pin Spring Spring Clip Screw Storage Knob Frame Rear Roller Adj Screw Roller Adj Washer Right Rear Endcap 8 Cable Tie Reading Rack Releasable Wire Tie Wire Tie Screw Tie Clamp
26. ge 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 at the right 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 23 of this manual Apply the decal in the location shown Never allow children on or around treadmill e Storage latch must be fully engaged before treadmill is moved or stored Keep hands and feet clear of this area while operating or folding treadmill There is one decal on each side BEFORE YOU BEGIN Thank you for selecting the new REEBOK ACD1 treadmill The ACD1 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 ACD1 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 not included LEFT SIDE Walking Belt Foot Rails
27. ill until the locking pin is aligned with the hole in the left handrail Slowly release the storage knob so that the locking pin slides into the left handrail Make sure that the locking Pin pin is inserted into the left handrail Storage 220 Knob 1 Handrail 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 the 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 14 HOW TO LOWER THE TREADMILL FOR USE 1 Hold the upper end of the treadmill with your right hand as shown Using your left hand slide the storage knob to the right Pivot the treadmill down
28. ity 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 AWARN ING Before beginning this or any exercise program consult your physi cian This is especially important for individu als over the age of 35 or individuals with pre existing health problems The 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
29. per 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 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 Metal Screw 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 lo
30. 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 REEBOK and the Vector Logo 255 are registered trademarks and service marks of Reebok This product is manufactured and distributed under license from Reebok International Part No 149585 H03875 C R1198A Printed in USA 1998 ICON Health amp Fitness Inc
31. r 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 19 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 14 You must be able to safely lift 45 pounds 20 kg to raise lower or move the treadmill 20 Do not change the incline of the treadmill by placing objects under the treadmill 21 When folding or moving the treadmill make sure that the storage latch is fully closed 22 Inspect and tighten all parts of the treadmill regularly 23 Never drop or insert any object into any opening 24 This treadmill is intended for home use only Do not use this treadmill in any commercial rental or institutional setting 25 D ANG ER Always unplug the power motor hood unless instructed to do so by an cord immediately after use before cleaning authorized service representative Servicing the treadmill and before performing the main E I ME tenance and adjustment procedures de 3 5 ntative only scribed in this manual Never remove the AWARN NG Before beginning this or any exercise program consult your physician This is especially important for persons over the a
32. re M F 102 2 Incline Spacer 1 9 Black Wire M F 103 1 Console 1 4 Black Wire 2 F 104 1 Motor Tension Washer 1 8 Green Wire F Ring 105 1 Motor Star Washer 1 20 Wire Harness 106 1 Motor Pivot Bolt 1 User s Manual 107 1 8 Wire Harness 108 2 Hood Fastener Includes all parts shown in the box 109 1 Motor Tension Nut 110 2 Sensor Foam These parts are not illustrated 111 8 Console Screw 1 8 Blue Wire 2 F For more information about the optional chest pulse 1 8 Blue Wire M F sensor see page 15 1 14 White Wire 2 F 1 8 White Wire M F 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 The MODEL NUMBER of the product RBTL11980 The NAME of the product REEBOK ACD1 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 22 and 23 and the EXPLODED DRAWING attached in the center of this manual 23 o T to O Z 1 LLI e O gt oc e LLI e l gt lt O o um m tc 2 LLI e O gt
33. ssing the INCLINE buttons Note After the INCLINE but tons are pressed it may take a moment for the treadmill to reach the selected incline setting 10 Follow your progress with the LED track and the LED displays The LED Track 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 completed 1 4 mile A new lap will then begin CALS FAT CALS display This display shows the approximate numbers of calories and cats rar CALSO fat calories you have burned see FAT BURN ING on page 20 Every seven seconds the dis play will change from one number to the other 0000000 3 2 ANUAL SPEED V PULSE display This display shows your heart rate when the optional chest pulse sensor is used see page 13 SPEED PACE display This display shows both the speed of the walking belt and your current pace pace is measured in minutes per mile The display will alternate between one number and the other every seven seconds Note Each time the SPEED buttons are pressed the display will show the speed se
34. tons to adjust the maximum incline setting see step 3 on page 11 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 button or the SPEED button To end the program at any time hold down the STOP button for two seconds The MANUAL mode will then be selected Follow your progress with the LED displays See step 5 on page 10 When you are finished exercising remove the key Make sure that the incline of the treadmill is at 1 5 The incline must be at 1 5 when the treadmill is folded to the storage position or the treadmill will be damaged 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 THE INFORMATION MODE THE OPTIONAL CHEST PULSE SENSOR The console features an information mode that keeps track of the total time and distance accumulated on the treadmill The information mode also allows you to switch the console from miles to kilometers To select the information mode hold down the STOP button while inserting the key into the console When the information mode is selected the following informa tion will be shown The DISTANCE LAPS display will show the total number of miles that the walking belt has moved 2101 12 DISTANCE LAPS O The TIME display will show the total number of hours that the tr
35. tting 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 check the unit of measurement first hold down the STOP button while inserting the key into the con sole The SPEED PACE display will show an E for English miles or an M for Metric kilometers Press the SPEED button to change the unit of measurement Remove and then reinsert the key DISTANCE LAPS display This display shows both the distance that the walking belt has moved and the number of laps you have completed one lap equals 1 4 mile The display will alternate between one number and the other every seven seconds HOW TO USE THE SPEED PROGRAMS AND THE INCLINE PROGRAMS The three speed programs automatically control the speed of the treadmill as they guide you through effec tive workouts the three incline programs automatically control the incline of the treadmill DISTANCE LAPS O Follow the steps below to use a speed program or an Note If the speed is displayed in miles per hour incline program the distance will be displayed in miles if the speed is displayed in kilometers per hour the dis tance will be displayed in kilometers 1 the Key intone TIME display This 7555 See HOW TO TURN ON THE POWER page 9 display shows the total time th
36. unched 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 67 of the men and 90 of the women were able to reach their target heart rates by walking 4 to 4 5 miles per hour Pollock and his 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
37. until the frame is past the left handrail Locking Pin Storage 2 Hold the treadmill firmly with both hands and lower the treadmill to the floor CAUTION To decrease the possi bility of injury bend your legs and keep your back straight 15 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 excluding 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 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 Tripped T circuit breaker wait for five minutes and then press the switch back in C d Check the on off switch located on the treadmill near the power cord The switch must be in the on On position Position P
38. ut 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 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
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