ProForm 625EX Treadmill User Manual
Contents
1. PRO rORM PERFORMANCE TREADMILL 625 EX WIDE DECK Model No PFTL62582 Serial No 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 satis faction through direct assistance from our factory TO AVOID UNNECESSARY DE LAYS PLEASE CALL DIRECT TO OUR TOLL FREE CUSTOMER HOT LINE The trained techni cians on our Customer Hot Line will provide immediate assis tance free of charge to you CUSTOMER HOT LINE 1 800 999 3756 Mon Fri 6 a m 6 p m MST 44 CAUTION Read all precautions and instruc tions in this manual before using f this equipment Save this manual www prororm com for future reference new products prizes fitness tips and much more TABLE OF CONTENTS IMPORTANT PRECAUTIONS 44 204 2 00e see br eae e fee ne edad eda gee yeas 2 BEFORE YOU BEGIN socorrista Ra palace a ale Wes aaa ee Se ete ae A eRe Onan a REE Gals 4 ASSEMBLY visa uae ine Hues dae aw RA EA DARA wake fei ARA 5 OPERATION AND ADJUSTMENT coco 7 HOW TO FOLD AND MOVE THE TREADMILL 0 e teens 11 MAINTENANCE AND TROUBLE SHOOTING 0 0 00 e cece teens 12 CONDITIONING GUIDELINES coi dea dew LO eee 14 ORDERING REPLACEMENT PARTS Back Cover LIMITED WARRANTY esie ciliegi bes ee eee edhe dese deh eee eee Back Cover Note An EXPLO2. Repeat 3 times for both legs 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 for both legs 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 both legs 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 15 PART LIST Model No PFTL62582 Key No Qty DDD UU UU Ud VI VI UV 7 A pa pa pa DAD A 0 WI YI VI I DI 09 9 IYNNNNNNNNNNF AA dA dA Ad dd OY OURAN YV DOANDARWN DOANDABRWN HDOANDARWNDOONDARWNH DOOAONDAARWN O INN NANANA l _ aN NANA AAN AH HHH HAH dd ph dy ADO ANNA 200 ADD AA AH NH ONN H HA A NAA Description Frame Catch Screw Frame Guide Screw Frame Guide Rear Roller Roller Guard Platform Screw F
3. a UL listed surge protector rated at 5 Do not operate the treadmill where aerosol 15 amps with a 14 gauge cord of five feet or products are used or where oxygen is being less in length Do not use an extension cord administered 12 Keep the power cord and the surge protector 6 Keep children under the age of 12 and pets away from heated surfaces away from the treadmill at all times 13 Never move the walking belt while the power 7 The treadmill should not be used by persons is turned off Do not operate the treadmill if weighing more than 250 pounds the power cord or plug is damaged or if the treadmill is not working properly See 8 Never allow more than one person on the BEFORE YOU BEGIN on page 4 if the tread treadmill at a time mill is not working properly 14 Never start the treadmill while you are stand ing on the walking belt Always hold the handrails while using the treadmill 15 The treadmill is capable of high speeds Adjust the speed in small increments to avoid sudden jumps in speed 16 The pulse sensor is not a medical device Various factors including the user s move ment may affect the accuracy of heart rate readings The pulse sensor is intended only as an exercise aid in determining heart rate trends in general 17 To reduce the possibility of the treadmill over heating do not operate the treadmill continu ously for longer than 1 hour 18 Never leave the treadmill unattended while it is runn
4. assist you please note the product model number and serial number before calling The model number of the treadmill is PFTL62582 The serial num ber 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 labeled parts Book Holder Holder Bottle not included Handrail Console Handrail Storage Latch LEFT SIDE Walking Belt Foot Rails Rear Roller Adjustment Bolts RIGHT SIDE On Off Switch Circuit Breaker Front Power Cord ASSEMBLY Assembly requires two people Set the treadmill in a cleared area and remove all packing materials Do not dis pose of the packing materials until assembly is completed Assembly requires the included allen wrench and your own phillips screwdriver adjustable wrench O YQ and scissors ee 1 With the help of a second person carefully raise the treadmill to the upright position While a second person tips the treadmill to one side slightly and holds it insert one of the Extension Legs 59 into the Base 32 as shown Make sure that the Extension Leg is turned so the bracket is on top Using the Allen Wrench 102 tighten an Extension Leg Screws 57 into the Base and the Extension Leg Next tip the treadmill to the other side and attach the other Extension Leg in th
5. dis a J E tance that you have walked and the num ber of laps you have completed one lap equals 1 4 mile The display will alternate between one number and the other every seven seconds The LAPS indicator will light when the number of laps is shown TIME PACE dis play This display a shows the elapsed na el Li E time and your current A pace pace is mea sured in minutes per mile The display will alternate between one number and the other every seven seconds The PACE indicator will light when your pace is shown Note When a workout program is se lected the display will show the time remaining in the program TIME PACE SPEED display This display shows the speed of the walking belt in miles per hour or kilome ters per hour The KPH indicator will light when the speed is shown in kilometers per hour To change the unit of measurement hold down the START STOP button while inserting the key into the console An E for English miles per hour or an M for Metric kilometers per hour will appear in the CALS FAT CALS PULSE dis play Press the SPEED A button to change the unit of measurement Remove and then reinsert the key CALS FAT CALS CALS FAT CALS PULSE PULSE display n This display shows e l LI the approximate numbers of calories and fat calories you have burned see FAT BURNING on page 14 Every seven seconds the dis
6. key Step onto the foot rails and remove the key from the console Store the key in a secure place In ad dition move the on off switch to the off position See the drawing near the bottom of page 8 THE INFORMATION MODE To access the console s information mode hold down the START STOP button while inserting the key into the console An E for English miles per hour or an M for Metric kilometers per hour will appear in the CALS FAT CALS PULSE display Pressing the SPEED A button will change the unit of measurement The TIME PACE display will show the total number of hours the treadmill has been used The SPEED display will show the total number of miles accumulated on the treadmill To exit the information mode remove the key from the console 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
7. 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 FP Grounding Pin Grounded Outlet Grounded Outlet Box Adapter Grounding Pin CONSOLE DIAGRAM Incline Display Displays LED Track Program Indicators 7 SPEED Moca GRADE DISTANCE LAPS X PACE e foh l PVT ANE T a Aee E SIDO SUNDLI I SELL e JA 0 O ni Ga ar D E on O CALS FAT CALS PULSE sPEED Ss 30 25 20 15 10 5 o o 8 I F L I IN 171 i states A SOG ES O min Il q LIU O ig Manual Indicator Jd CHA OOD MODE POWER INCLINE stl i medically cri Y THUMB PULSE SPEED Note If there is a thin sheet of clear plastic START STOP D INSERT KEY 2 SELECT MODE 3 SET MAX SPEED 4 PRESS START gt on the face of the console remove it ON V OFF Pulse Sensor Key A CAUTION Before operating the console read the following precautions Do not stand on the walking belt when turn ing on the power Always wear the clip see the drawing above while operating the treadmill e Adjust the speed
8. the switch back in d d Check the on off switch located at the front of the On treadmill near the power cord The switch must be Position in the on 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 fully into the console See step 1 on page 8 d Make sure that the on off switch is in the on position See 1 d above 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 the key from the console and UNPLUG THE POWER CORD Next remove the screws from the hood and carefully remove the hood Locate the Reed Switch 97 and the Magnet 9 on the left side of the Pulley 10 Turn the Pulley until the Magnet is aligned with the Reed Switch Check the gap between the Magnet and the Reed Switch it should be about 1 8 If necessary loosen the Screw 98 and move the Reed Switch slightly Retighten the Screw Reattach the hood and run the treadmill for a few min utes to check for a correct speed reading 12 PROBLEM The walking belt slows when walked on SOLUTION a Use only a UL listed surg
9. the upper end of the treadmill with your right hand as shown Using your left thumb slide the storage latch to the left and hold it Pivot the treadmill down until the frame is past the storage latch 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 11 MAINTENANCE AND 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 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 fully inserted into the con sole See step 1 on page 8 c Check the circuit breaker located on the treadmill c Tripped fai Reset near the power cord If the switch protrudes as shown the circuit breaker has tripped To reset the circuit breaker wait for five minutes and then press
10. your right hand to the position shown and hold the treadmill firmly Using your left thumb slide the storage latch to the left and hold it Raise the treadmill until the storage latch closes over the catch Make sure that the storage latch is fully closed over the frame guide 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 stor age latch is closed fully over the catch 1 Hold the handrails as shown and place one foot against a wheel Do not hold or push on the book holder or the book holder may be damaged 2 Tilt the treadmill back until it rolls freely on the front wheels Carefully move the treadmill to the desired location Never move the treadmill without tipping it back To reduce the risk of injury use extreme caution while moving the treadmill Do not attempt to move the treadmill over an uneven surface 3 Place one foot on the base and carefully lower the tread mill until it is resting in the storage position HOW TO LOWER THE TREADMILL FOR USE UE O 5 D 5 Storage L Latch l Frame L Guide E Base Front Wheels 1 Refer to drawing 2 above Hold
11. 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 decal shown has been placed on your treadmill If the decal is missing or if it is not legible please call our Customer Service Department toll free to order a free replace ment decal see ORDERING REPLACEMENT PARTS on the back cover of this manual Apply the decal in the location shown Never allow children on or around treadmill Storage latch must be fully engaged before treadmill is moved or stored Incline must be set at lowest level before folding treadmill into storage position BEFORE YOU BEGIN Thank you for selecting the PROFORM 625EX tread mill The 625EX treadmill combines advanced technol ogy with innovative design to let you enjoy an excellent form of cardiovascular exercise in the convenience and privacy of your home And when you re not exercising the unique 625EX can be folded up requiring less than half the floor space of other treadmills For your benefit read this manual carefully before using the treadmill If you have additional questions please call our Customer Service Department toll free Water Bottle at 1 800 999 3756 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays To help us
12. Breaker Power Cord Power Cord Grommet On off Switch Outlet Bracket Hood Bracket Spacer Power Supply Electronics Bracket Console Wire Harness Controller Front Roller Adj Bolt Incline Leg Choke Plate Choke Clip Reed Switch Belly Pan Fastener Clip Screw Front Belly Pan Ground Wire Adhesive Clip Allen Wrench Endcap Plug Endcap Fastener Endcap Foot Right Endcap Bolt Rear Roller Adj Bolt Adj Washer Pad Washer Frame Spacer Reading Rack Rear Platform Screw long Motor Controller Wire Small Nut Right Frame Guide Spacer Motor Pivot Nut 20 White Wire Pig Tail 8 White Wire Male Female 8 White Wire 2 Female 8 Blue Wire Pig Tail 8 Green Wire Female Ring User s Manual Includes all parts shown in the box These parts are not illustrated R0499A EXPLODED DRAWING Model No PFTL62582 ORDERING REPLACEMENT PARTS To order replacement parts call our Customer Service Department toll free at 1 800 999 3756 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays When ordering parts please be prepared to give the following information The MODEL NUMBER OF THE PRODUCT PFTL62582 The NAME OF THE PRODUCT PROFORM 625EX treadmill The SERIAL NUMBER OF THE PRODUCT see the front cover of this manual The KEY NUMBER AND DESCRIPTION OF THE PART S see the EXPLODED DRAWING and PART LIST attached to the center of
13. DED DRAWING and PART LIST are attached in the center of this manual Please save them for future reference IMPORTANT PRECAUTIONS A WARN ING 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 9 Wear appropriate exercise clothing when that all users of this treadmill are adequately using the treadmill Do not wear loose cloth informed of all warnings and precautions ing that could become caught in the treadmill Athletic support clothes are recommended for 2 Use the treadmill only as described in this both men and women Always wear athletic manual shoes Never use the treadmill with bare feet wearing only stockings or in sandals 3 Place the treadmill on a level surface with at least eight feet of clearance behind it Do not 10 When connecting the power cord see page 7 place the treadmill on any surface that blocks plug the power cord into a surge protector air openings To protect the floor or carpet not included and plug the surge protector from damage place a mat under the treadmill into a grounded circuit capable of carrying 15 or more amps No other appliance should be 4 Keep the treadmill indoors away from mois on the same circuit Do not use an extension ture and dust Do not put the treadmill ina cord garage or covered patio or near water 11 Use only
14. arts used in steps 3 4 5 and 6 7 Remove the backing from the Adhesive Clip 101 Press the Adhesive Clip onto the base of the right Upright 82 as shown Press the Allen Wrench 102 into the Adhesive Clip 8 Make sure that all parts are tightened before you use the treadmill To protect the floor or carpet place a mat under the treadmill 6 OPERATION AND ADJUSTMENT THE PERFORMANT LUBE WALKING BELT Your treadmill features a walking belt coated with PERFORMANT LUBE a high performance lubricant IMPORTANT Never apply silicone spray or other substances to the walking belt or the walking plat form They will deteriorate the walking belt and cause excessive wear HOW TO PLUG IN THE POWER CORD A DANGER Improper connection of the equipment grounding conductor 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 bein
15. ator will be lit Note If a workout program has been selected press the MODE button re peatedly to select the manual mode CD START STOP If you want to select one of the four workout pro grams press the MODE button The upper pro gram indicator will light To select one of the other three programs press the MODE button repeatedly Note There are two twenty minute programs and two thirty minute programs The graphs on the left side of the console show how the speed of the walking belt will change during the programs During the AEROBIC 1 program for example the speed will gradually increase during the first ten minutes and then gradually decrease during the last ten minutes Each program begins with a warm up period and ends with a cool down period If a workout program is selected set a maximum speed setting If the manual mode is selected go to step 4 If a workout program is selected a number will be flashing in the SPEED display This number is the maximum speed that the walking belt will reach during the se lected program If de sired press the SPEED A button repeatedly to change the maximum speed setting If the maximum speed setting is in creased the difficulty level of the entire program will increase If the maximum speed setting is de creased the difficulty level of the entire program will decrease Press the START STOP button A moment after the START STOP butt
16. e 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 belt is off center when walked on 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 a
17. e same way With the help of a second person carefully lower the treadmill so that both Extension Legs 59 are resting flat on the floor 2 Refer to HOW TO LOWER THE TREADMILL FOR USE on page 11 Follow the instructions in step 2 to lower the treadmill Without removing the tape from the Latch 34 hold the Latch against the left Upright 32 as shown Attach the Latch to the left Upright with four shorter Screws 33 Make sure that the Screws are tight but do not overtighten them if the Screws are overtightened the Latch will not slide smoothly After the Latch is attached remove any visible tape Note The inset drawing shows how the parts of the Latch 34 fit together 3 Cutthe plastic tie holding the cage nut in the upper end of the Left Handrail 60 Position the Left Handrail 60 on the left Upright 32 as shown The bracket on the Extension Leg 59 should be inside of the lower end of the Left Handrail Thread a Handrail Bolt 30 with a Handrail Washer 31 into the left Upright and the Left Handrail Do not tighten the Handrail Bolt yet 4 Cut the indicated plastic tie from the Right Handrail 62 Next feed the large wire tie and the Console Wire Harness 90 into the Right Handrail and out through the indicated bracket Pull as much of the Console Wire Harness through the Right Handrail as possible Note It may be helpful to turn the Console over on a flat surface as yo
18. g 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 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 properly grounded outlet box cover Whenever the adapter is used it
19. imum speed setting is decreased the diffi culty level of the entire program will decrease To stop the program for a moment press the START STOP button The TIME PACE display will begin to flash To restart the program press the START STOP button again To stop the program and reset the displays press the START STOP button remove the key from the console and then reinsert the key Change the incline of the treadmill if desired To change the incline press the incline but PROGRAMS SS GHADE tons Each time one of Aerobic 1 bes the buttons is pressed Aerobic the incline will change Fasi by 0 5 Every three na times a button is pressed one addi tional indicator will light or darken in the incline display The buttons can be held m down to change the in V cline more quickly Note After the buttons are pressed it may take a moment for the treadmill to reach the se lected incline setting Io Oo GO 0 0 POWER INCLINE Follow your progress with the LED track and the four displays The LED Track The 0000000 LED track repre O O MILE TRACK O sents a distance O a O of 1 4 mile As NON A you exercise the 0000000 indicators around the track will light one at a time until you have completed 1 4 mile The indicators will then darken and another lap will begin DISTANCE LAPS Na display This display shows the total
20. in small increments To reduce the possibility of electric shock keep the console dry Avoid spilling liquids on the console and use only a sealed water bottle STEP BY STEP CONSOLE OPERATION The console features a manual mode and four workout programs When the manual mode is selected the speed and incline of the treadmill can be changed with a touch of a button As you exercise the LED track and the four displays will provide continuous exercise feed back you can even measure your heart rate with the built in pulse sensor When one of the workout pro grams is selected the console will automatically control the speed as it guides you through an effective workout Before operating the console make sure that the on off switch near the power cord is in the on position On Position Next make sure that the key is removed from the con sole and plug in the power cord see HOW TO PLUG IN THE POWER CORD on page 7 Step onto the foot rails of the treadmill Find the clip attached to the key see the drawing above and slide the clip onto the waistband of your clothing Follow the steps below to operate the console 1 Insert the key fully into the console When the key is in serted various indica tors and displays on the console will light Press the MODE button to select the desired mode When the key is in serted the manual mode will be selected and the MANUAL indi c
21. ing 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 4 for the loca tion of the on off switch 19 Do not attempt to raise lower or move the treadmill until it is properly assembled See ASSEMBLY on page 5 and HOW TO MOVE THE TREADMILL on page 11 You must be 20 21 22 23 24 25 able to safely lift 45 pounds 20 kg in order to raise lower or move the treadmill Do not change the incline of the treadmill by placing objects under the treadmill When folding or moving the treadmill make sure that the storage latch is fully closed Inspect and tighten all parts of the treadmill regularly Never drop or insert any object into any Opening DANGER Always unplug the power cord immediately after use before cleaning the treadmill and before performing the main tenance and adjustment procedures de scribed in this manual Never remove the motor hood unless instructed to do so by an authorized service representative Servicing other than the procedures in this manual should be performed by an authorized service representative only This treadmill is intended for in home use only Do not use this treadmill in any commer cial rental or institutional setting AWARN l NG Before beginning this or any exercise program consult your physician This is especially important for persons over the age of
22. intensity of your exercise until your pulse is in your training zone for 20 to 60 minutes During the first few weeks of your exercise program do not keep your pulse in your training zone for longer than 20 minutes Breathe regularly and deeply as you exercise never hold your breath A Cool down Finish each workout with 5 to 10 min utes of stretching to cool down This will increase the flexibility of your muscles and will help prevent post ex ercise problems Exercise Frequency To maintain or improve your condition complete three workouts each week with at least one day of rest be tween workouts After a few months you may com plete up to five workouts each week if desired The key to success is to make exercise a regular and enjoyable part of your everyday life SUGGESTED STRETCHES The correct form for several basic stretches is shown in the drawings 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
23. nd 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 13 CONDITIONING 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 pulse sensor is not a medical device Various factors including your movement may affect the accuracy of heart rate readings The sensor is intended only as an exercise aid in determining heart rate trends in general The following guidelines will help you to plan your ex ercise program Remember these are general guide lines only For more detailed exercise information ob tain a reputable book or consult your
24. on is pressed the walking belt will begin to move START A STOP Hold the handrails and carefully begin walking If the manual mode is selected As you exercise change the speed of the walking belt as desired by pressing the SPEED buttons To stop the walking belt press the START STOP button The TIME PACE display will begin to flash To restart the walking belt press the START STOP button again To stop the walking belt and reset the displays press the START STOP button remove the key from the console and then reinsert the key If a workout program is selected The speed of the walking belt will change automatically during the program as shown by the graphs on the left side of the console The time remaining in the program will be shown in the TIME display During the last few seconds of each one minute period of the program four tones will sound to alert you that the speed may change When the program is completed the walk ing belt will slow to a stop Note If the program is too difficult or too easy the difficulty level of the program can be adjusted Press the SPEED A or V button A number will begin to flash in the SPEED display This number is the maxi mum speed that the walking belt will reach during the program Press the SPEED A or V button repeat edly to change the maximum speed setting When the maximum speed setting is increased the diffi culty level of the entire program will increase When the max
25. oot Rail Walking Platform Magnet Front Roller Pulley Walking Belt Rear Isolator Rear Isolator Bolt Latch Warning Decal Belly Pan Screw Belly Pan Isolator Frame Pivot Bolt Left Frame Guide Spacer Hood Key Clip Upright Plug Console Cover Not Used Wire Tie Holder Releasable Wire Tie Speed Potentiometer Incline Disk Small Bolt Handrail Bolt Handrail Washer Upright Base Latch Screw Latch Wire Harness Grommet Incline Motor Nut Cage Nut Incline Leg Pivot Bolt Disk Sensor Incline Leg Pivot Nut Incline Cover Shield Base Pad Screw Incline Motor Spacer Incline Motor Console Base Incline Stop Bracket Incline Bolt Shock Incline Cover Cotter Pin Clevis Pin Wheel Bolt Hood Mount Screw Base Pad Stand Off Extension Leg Screw Isolator Nut Extension Leg Left Handrail Extension Leg Endcap Right Handrail Key No Qty 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100 101 102 103 104 105 106 107 108 109 110 111 112 113 114 115 OR OR REE _ ias RO499A Description Rear Endcap Console Assembly Front Wheel Motor Pulley Flywheel Fan Motor Pivot Bolt Motor Tension Nut Motor Star Washer Motor Tension Washer Motor Tension Bolt Motor Belt Pulley Flywheel Fan Motor 8 Wire Tie Belt Guide Endcap Foot left Small Screw Small Star Washer Hood Anchor Circuit
26. 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 recommended heart rates for fat burning and aerobic exercise HEART RATE TRAINING ZONES BPM PERFORMANCE 165 155 145 140 130 125 115 FAT BURN ___ 125 120 118 no 105 95 90 AGE 20 30 40 50 60 70 80 To find the proper heart rate for you first find your age near the bottom of the chart ages are rounded off to the nearest ten years Next find the three numbers above your age The three numbers define your train ing zone The lowest number is the recommended heart rate for fat burning the middle number is the rec ommended heart rate for aerobic exercise and the highest number is for advanced conditioning To measure your heart rate during exercise use the pulse sensor on the console If your heart rate is too high or too low adjust the speed and incline of the treadmill 14 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 energy Only after the first few minutes does your body begin to use stored fat calories for energy If your goal is
27. play will change from one number to the other The FAT indicator will light when the number of fat calories is shown Note This display will also show your heart rate when the pulse sensor is used see step 7 10 Measure your pulse if desired Stand on the foot rails and place your thumb on the pulse sensor as shown The pulse sensor is pressure acti vated fully Pulse Sensor too hard or the be restricted i Indicator 5 tected Next flashes steadily and a P appears in the display pulse will be shown Hold your thumb on the sen press it down Do not press circulation in your thumb will CALS FAT CALS PULSE and your pulse will not be de raise your thumb slightly until the heart shaped indicator by the CALS FAT CALS PULSE display Hold your thumb at this level After a few seconds three dashes will appear in the display and your sor for another 15 seconds for the most accurate reading If the displayed pulse appears to be too high or too low or if your pulse is not displayed lift your thumb off the sensor and allow the display to reset Press down again on the sensor as described above Make sure that your thumb is positioned as shown and that you are applying the proper amount of pressure to the pulse sensor Try the sensor sev eral times until you become familiar with it Remember to stand still while measuring your pulse E When you are finished remove the
28. r use costs of removal installation or other consequential damages of whatsoever nature Some states do not allow the exclusion or limitation of in cidental or consequential damages Accordingly the above limitation may not apply to you The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of merchantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth herein Some states do not allow limitations on how long an implied warranty lasts Accordingly the above limitation may not apply to you This warranty gives you specific legal rights You may also have other rights which vary from state to state ICON HEALTH amp FITNESS INC 1500 S 1000 W LOGAN UT 84321 9813 Part No 149913 HO3729 C RO499A Printed in USA 1999 ICON Health amp Fitness Inc
29. this manual If possible place the treadmill near your telephone for easy reference when calling LIMITED WARRANTY ICON Health amp Fitness Inc ICON warrants this product to be free from defects in workmanship and material under normal use and service conditions for a period of ninety 90 days from the date of pur chase This warranty extends only to the original purchaser ICON s obligation under this warranty is lim ited to replacing or repairing at ICON s option the product at one of its authorized service centers All products for which warranty claim is made must be received by ICON at one of its authorized service centers with all freight and other transportation charges prepaid accompanied by sufficient proof of pur chase All returns must be pre authorized by ICON This warranty does not extend to any product or damage to a product caused by or attributable to freight damage abuse misuse improper or abnormal usage or repairs not provided by an ICON authorized service center to products used for commercial or rental purposes or to products used as store display models No other warranty beyond that specifically set forth above is authorized by ICON ICON is not responsible or liable for indirect special or consequential damages arising out of or in con nection with the use or performance of the product or damages with respect to any economic loss loss of property loss of revenues or profits loss of enjoyment o
30. to burn fat adjust the speed and incline of the treadmill until your heart rate is near the lowest number in your training zone lt may also be helpful to set the speed control on the console to FAT BURN Aerobic Exercise If your goal is to strengthen your cardiovascular sys tem your exercise must be aerobic Aerobic exercise is activity that requires large amounts of oxygen for prolonged periods of time This increases the demand on the heart to pump blood to the muscles and on the lungs to oxygenate the blood For aerobic exercise adjust the speed and incline of the treadmill until your heart rate is near the middle of your training zone It may also be helpful to set the speed control on the console to AEROBIC High Performance Athletic Conditioning If your goal is high performance athletic conditioning adjust the speed and incline of the treadmill until your heart rate is near the highest number in your training zone or set the speed control on the console to PER FORMANCE Note During the first few weeks of your exercise program keep your heart rate near the low end of your training zone WORKOUT GUIDELINES Each workout should include the following three parts A Warm up Start each workout with 5 to 10 minutes of stretching and light exercise A proper warm up in creases your body temperature heart rate and circu lation in preparation for exercise Training Zone Exercise After warming up increase the
31. u do this Next rest the left side of the Console Base 46 on the Left Handrail not shown While a second person holds the Console Base and the Right Handrail 62 in the posi tion shown cut the plastic tie holding the Wire Harness 35 in the right Upright 82 Note Be careful not to drop the Wire Harness into the right Upright Next connect the Wire Harness 35 to the Console Wire Harness 90 refer to the inset drawing The latch on the Wire Harness should snap onto the Console Wire Harness If the Wire Harnesses do not fit together eas ily turn them do not force them together Remove the large wire tie from the Console Wire Harness 90 and in sert the slack Wire Harness into the Right Upright 32 Refer to step 3 on page 5 and attach the Right Handrail 62 as described Be careful to avoid damaging the wires in the Right Handrail 5 Make sure that the Console Base 46 is on the Handrails 60 62 Route the Console Wire Harness 90 up into the Console Base as shown Insert any slack into the Right Handrail 62 Attach the Console Base 46 to the Handrails 60 62 with four 1 1 4 Screws 6 Refer to HOW TO FOLD THE TREADMILL FOR STORAGE on page 11 Follow the instructions in step 2 to fold the treadmill Attach the lower end of the Right Handrail 62 to the right Extension Leg 59 with a Screw 29 Attach the lower end of the Left Handrail 60 in the same way Tighten all p
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