Nikon 27631 Digital Camera User Manual
Contents
1. 4 2 24 TROUBLE SHOOTING AND MAINTENANCE 25 EXERGISE GUIDELINES wang aa a gen pean ee 26 ORDERING REPLACEMENT PARTS Back Cover LIMITED WARRANTY xke Ta a ANGEN eae emer RR ecd ede Back Cover Note A PART IDENTIFICATION CHART and a PART LIST EXPLODED DRAWING are attached in the center of this manual Remove the PART IDENTIFICATION CHART and PART LIST EXPLODED DRAWING before begin ning assembly NordicTrack is a registered trademark of ICON Health amp Fitness Inc 2 IMPORTANT PRECAUTIONS WARNING To reduce the risk of serious injury read the following important precau tions before using the weight system 1 10 11 Read all instructions in this manual and in the accompanying literature before using the weight system Use the weight system only as described in this manual Itis the responsibility of the owner to ensure that all users of the weight system are ade quately informed of all precautions The weight system is intended for home use only Do not use the weight system in a com mercial rental or institutional setting Use the weight system only on a level sur face Cover the floor or carpet beneath the weight system to protect the floor Make sure all parts are properly tight2. 30 Route the High Cable 73 up through the next slot in the Top Frame 1 and wrap the Cable around a 4 Pulley 35 in the direction shown Attach the 4 Pulley 35 to the Top Frame 1 with a 3 8 x 2 1 2 Bolt 54 two 3 8 Washers 55 two 5 8 x 1 2 Bushings 42 and a 3 8 Nylon Jamnut 63 3 Route the High Cable 73 around a 4 Pulley 35 and down through the indicated slot in the Top Frame 1 Attach the 4 Pulley 35 to the Top Frame 1 with a 3 8 x 2 1 2 Bolt 54 two 3 8 Washers 55 two 5 8 x 1 2 Bushings 42 and a 3 8 Nylon Jamnut 63 Let the High Cable 73 hang over the weight stack it will be attached in step 38 32 Locate the Low Cable 72 which has a ball on each end Route the Low Cable through the slots in the Leg Lever 29 and the Base 8 Attach a 4 Pulley 35 inside the Leg Lever 29 with a 3 8 x 2 1 2 Bolt 54 two 3 8 Washers 55 two 5 8 x 1 2 Bushings 42 and a 3 8 Nylon Jamnut 63 Attach the 1 2 x 1 3 4 Bushing 94 inside the bottom of the Leg Lever 29 with a 5 16 x 2 1 2 Bolt 96 two 5 16 Washers 80 and a 5 16 Nylon Jamnut 79 Press a 2 Square Inner Cap 33 into the bottom of the Leg Lever Note It may be easier to attach the 2 Square Inner Cap if you pivot the Leg Lever upward 15 33 34 35 36 Att
3. r 5 16 Nylon Oh Jamnut 79 Locknut 81 3 8 Nylon Jamnut 63 OL 3 8 Nylon Locknut 50 8 x 3 4 Screw 32 QW 1 4 x 3 4 Bolt 17 CMTS 10 x 1 Tap Screw 7 QAM 1 4 x 1 1 2 Bolt 101 1 2 Plain Nut 68 1 4 Washer 71 5 16 Washer 80 3 8 Washer 55 RO402A 11 2 Washer 40 Large Washer 1 04 NAN 3 8 x 1 1 2 Button Cap Screw 2 AN 3 8 x 1 3 4 Bolt 60 NW 3 8 x 2 Bolt 62 NAN 5 16 x 2 1 2 Bolt 96 REMOVE THIS PART LIST EXPLODED DRAWING FROM THE MANUAL SAVE THIS PART LIST EXPLODED DRAWING FOR FUTURE REFERENCE PART LIST Model 831 159770 Key Qty 5 3 5 5 Description Top Frame 3 8 x 1 1 2 Button Screw Main Upright Flat Plate Stabilizer Leg Lever Bumper 10 x 1 Tap Screw Base Adjustment Knob Ankle Strap Leg Lever Lock Press Frame Seat Plastic Sleeve Handgrip Top Weight 1 4 x 3 4 Bolt 3 4 x 1 2 Flange Bushing Weight Bumper Adjustment Pin Curl Pad 3 8 x 3 1 2 Bolt Weight Guide 2 x 3 Inner Cap 1 4 Nylon Locknut Weight B
4. Washers 71 and two 1 4 Nylon Locknuts 25 Be sure the Backrest is oriented as shown Attach the other Seat 13 to the Sliding Seat Frame 74 with four 1 4 x 3 4 Bolts 17 42 Attach the Leg Press Backrest 70 to the Sliding Seat Frame 74 with four 1 4 x 3 4 Bolts 17 43 Press four 3 4 Round Inner Caps 34 into the ends of two Pad Tubes 28 Slide a Pad Tube 28 through the hole in the front leg on the Base 8 Slide two Foam Pads 30 onto the ends of the Pad Tube Slide the other Pad Tube 28 through the hole in the Leg Lever 29 Slide two Foam Pads 30 onto the ends of the Pad Tube 18 44 Press two 3 4 Round Inner Caps 34 into the 1 9 ends of the remaining Pad Tube 28 S TY Slide the Pad Tube 28 through the hole in the Main Upright 3 Slide two Foam Pads 30 onto the ends of the Pad Tube 45 Slide the two Tinnerman Clips 38 down over the slots in the bracket on the Stabilizer 5 Attach the lower end of the Shroud 56 to the bracket on the Stabilizer 5 with two 8 x 3 4 Screws 32 The Screws must be inserted through the square holes in the Shroud and into the Tinnerman Clips 38 19 46 Attach the upper end of the Shroud 56 to the 46 two L brackets on the Top Frame 1 with two 1 4 x 3 4 Bolts 17 two 1 4 Was
5. 77 into the indicated holes in each Weight 26 Make sure the large pin groove is oriented as shown Slide all nineteen Weights 26 onto the Weight Guides 23 Make sure the Weights orient ed correctly the pin grooves must be on the side shown 4 Press the Weight Tube Bumper 47 into the bot tom of the Weight Tube 36 Slide the Top Weight 16 onto the Weight Guides 23 Insert the Weight Tube 36 into the Weights 26 N 201552552255 AV Large Pin Groove 5 Slide the welded tubes on the Top Frame 1 over the upper ends of the Weight Guides 23 Align the bracket on the Top Frame with the indicated holes in the Main Upright 3 Insert two 3 8 x 3 Bolts 45 into the holes Thread a 3 8 Nylon Locknut 50 onto the lower Bolt Do not thread a Locknut onto the upper Bolt yet Bracket Attach the Weight Guides 23 to the Top Frame 1 with two 3 8 x 1 3 4 Bolts 60 and two 3 8 Nylon Locknuts 50 6 Press a 2 x 3 Inner Cap 24 into the end of the Leg Press Base 84 Slide the Leg Press Base 84 onto the 3 8 x 3 3 4 Carriage Bolt 52 and the 3 8 x 5 Carriage Bolt 82 in the Stabilizer 5 Tighten a 3 8 Nylon Locknut 50 onto the 3 8 x 3 3 4 Carriage Bolt Do not place a Nylon Locknut on the 3 8 x 5 Carriage Bolt yet 7 Turn the Adjustment Knob 9 on the Sliding Seat Frame
6. Height 81 in Width 72 in Length 64 in Shroud Backrest Weight Stack Warning Decal No 3 tions please call our Customer Service Department toll free at 1 888 825 2588 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays To help us assist you please note the product model number and serial number before calling The model number is 831 159770 The serial number can be found on a decal attached to the weight system see the front cover of this manual Before reading further please review the drawing below and familiarize yourself with the parts that are labeled Lat Bar High Pulley Station AB Pulley Station Press Fly Arm Warning Decal No 1 Warning Decal ASSEMBLY Make Assembly Easier for Yourself Everything in this manual is designed to ensure that the weight system can be assem bled successfully by anyone Before begin ning assembly make sure to read the information on this page this brief intro duction will save you much more time than it takes to read it Assembly Requires Two Persons For your convenience and safety assemble the weight system with the help of another person Set Aside Enough Time Due to the many features of the weight system the assembly process will require a few hours By set ting aside plenty of time and by deciding to make the task enjoyable assembly will go smoothly You may want to assemb
7. 74 counterclockwise to loosen it Pull out the Knob as far as possible and slide the Sliding Seat Frame onto the Seat Frame Channel 88 Release the Knob and let it engage one of the adjustment holes in the Seat Frame Channel Tighten the Knob fully Press a 2 Square Inner Cap 33 into the top of the Sliding Seat Frame 74 Press a 2 Square Inner Cap into the indicated end of the Seat Frame Channel 88 Press the Angle Cap 99 and the Flat Plate 4 onto the other end of the Seat Frame Channel 8 Attach the Seat Frame Channel 88 to the Leg Press Base 84 with four 3 8 x 3 Carriage Bolts 64 and four 3 8 Nylon Locknuts 50 Tighten the 3 8 Nylon Locknuts 50 used in steps 1 and 2 9 10 11 12 Arm Assembly Open the parts bags labeled ARM ASSEM BLY Attach the Rear and Forward Leg Press Uprights 97 98 to the Leg Press Base 84 with two 3 8 x 3 1 4 Bolts 87 and two 3 8 Nylon Locknuts 50 Note The Rear Leg Press Upright 97 has an extra hole in it Press two 2 Square Inner Caps 33 into the Rear and Forward Leg Press Uprights 97 98 Attach the two Leg Press Attachments 100 to the Rear and Forward Leg Press Uprights 97 98 with two 3 8 x 3 1 4 Bolts 87 and two 3 8 Nylon Jamnuts 63 Attach the Leg Press Plate 85 to the Leg Press Attachments 100 with two 3 8 x 3 1 4 Bolts 87 eight 3 8 Washers 55 and two 3 8 Nylon Ja
8. FICATION CHART in the center of this manual Place the chart on the floor and use it to easily identify parts during each assembly step Note Some small parts may have been pre attached If a part is not in the parts bag check to see if it has been pre attached How to Orient Parts As you assemble the weight system orient all parts exactly as shown in the drawings Tightening Parts Tighten all parts as you assemble them unless instructed to do otherwise Questions If you have questions after reading the assembly instructions please call our Customer Service Department toll free at 1 888 825 2588 Monday through Friday 6 a m until 6 p m Mountain Time Cable Assembly During this stage you will attach the cables and pulleys that connect the arms and other parts to the weights Seat Assembly During this stage you will assemble the seats the backrests the curl pad the shroud and other miscellaneous parts Frame Assembly Before beginning assembly make sure you have read and understood the information on page 5 This brief introduction will save you much more time than it takes to read it Open the parts bag labeled FRAME 55 BLY Press two 2 x 3 Inner Caps 24 into the ends of the Stabilizer 5 Press a 2 x 3 Inner Cap and a 2 Square Inner Cap 33 into the Main Upright 3 in the indicated locations Insert three 3 8 x 3 3 4 Carriage Bolts 52 and a 3 8 x 5 C
9. Model No 831 159770 Serial No USER S MANUAL The serial number is found in the location shown below Write the serial number in the space above Serial Number Decal QUESTIONS As a manufacturer we are com mitted to providing complete P customer satisfaction If you d have questions or if there are missing parts we will guarantee complete satisfaction through direct assistance from our factory S K 9 AVOID DELAYS PLEASE CALL DIRECT TO OUR TOLL FREE CUSTOMER HOT LINE The trained technicians on our EI MT customer hot line will provide immediate assistance free of OM CUSTOMER HOT LINE oe 1 888 825 2588 Mon Fri 6 a m 6 p m MST CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference 2 www nordictrack com new products prizes fitness tips and much more TABLE OF CONTENTS IMPORTANT PRECAUTIONS 71 4 3 BEFORE YOU BEGIN UNA ea erg 4 ASSEMBLY at seen Baa Ae ean Dese an naga g SR del Leah eb id 5 CABLE DIAGRAM 2 5 gah bte E CU ole Ge Sete eal St 21 ADJUSTMENTS niii Ee RR xp oP SI tad S 22 WEIGHT RESISTANCE CHART
10. RESISTANCE CHART This chart shows the approximate weight resistance at each weight station Top refers to the 10 Ib top weight The other numbers refer to the 10 weight plates Note The actual resistance at each station may vary due to differences in individual weight plates as well as friction between the cables pulleys and weight guides Weight Press Low High AB Leg Leg Plates Arm Pulley Pulley Pulley Lever Press Ibs Ibs Ibs Ibs Ibs Ibs 2 3 4 5 6 7 8 9 24 TROUBLE SHOOTING AND MAINTENANCE Make sure all parts are properly tightened each time you use the weight system Replace any worn parts immedi ately The weight system can be cleaned using a damp cloth and mild non abrasive detergent Do not use solvents TIGHTENING THE CABLES Woven cable the type of cable used on the weight system can stretch slightly when it is first used If there is slack in the cables before resistance is felt the cables should be tightened NH To tighten the cables insert the Weight Pin 39 under the third Weight 26 from the top Next loosen the 1 2 Plain Nut 68 securing the bolt at the end of the High Cable 73 Tighten the bolt two turns into the Weight Tube 36 until the cables feel tighter Tighten the Plain Nut to prevent the bolt from turning N N Ws Note For clarity the drawing shows the shroud removed it is not necessary to remove t
11. a 3 8 x 8 1 2 Bolt 59 and a 3 8 Nylon Locknut 50 13 26 Wrap the High Cable 73 around 4 Pulley 35 Attach the Pulley inside the slot the Main Upright 3 with a 3 8 x 2 1 2 Bolt 54 two 3 8 Washers 55 two 5 8 x 1 2 Bushings 42 and a 3 8 Nylon Jamnut 63 27 Disassemble the pre assembled Pulley Plates 31 ING eum lt Wrap the High Cable 73 around 4 Pulley 35 in the direction shown Attach the Pulley and a lo IN a A Cable Trap 44 to the top set of holes in the end DSN SY of the Pulley Plates 31 with a 3 8 x 1 3 4 Bolt 60 and a 3 8 Nylon Jamnut 63 Make sure the Cable is in the groove of the Pulley and that the Cable Trap is oriented to hold the Cable in place 28 Route the High Cable 73 up through the indicat ed slot in the Top Frame 1 over a 4 Pulley 35 and back down through the Top Frame Attach the 4 Pulley 35 inside the slot in the Top Frame 1 with a 3 8 x 2 1 2 Bolt 54 two 3 8 Washers 55 two 5 8 x 1 2 Bushings 42 and a 3 8 Nylon Jamnut 63 73 IND 5 jo IN No N ea 14 29 Wrap High Cable 73 around 4 Pulley 35 Attach the Pulley and a Cable Trap 44 to the top hole in the Pulley Bracket 91 attached to the Leg Press Cable 76 with a 3 8 x 1 3 4 Bolt 60 and a 3 8 Nylon Jamnut 63
12. ach 4 Pulley 35 over the Low Cable 72 inside the front leg of the Base 8 with a 3 8 x 2 1 2 Bolt 54 two 3 8 Washers 55 two 5 8 x 1 2 Bushings 42 and a 3 8 Nylon Jamnut 63 Route the Low Cable 72 through the indicated slot in the Main Upright 3 and the Base 8 Wrap the Low Cable 72 around a 4 Pulley 35 in the direction shown Attach the Pulley inside the bracket on the Main Upright 3 with a 3 8 x 2 Bolt 62 and a 3 8 Nylon Locknut 50 Wrap the Low Cable 72 over a 4 Pulley 35 Slide the Pulley and a Cable Trap 44 between the two Pulley Plates 31 Make sure the Cable is in the groove of the Pulley and that the Cable Trap is oriented so it will hold the Cable in place Attach the 4 Pulley 35 and the Cable Trap 44 to the third set of holes from the bottom of the Pulley Plates 31 with a 3 8 x 1 3 4 Bolt 60 and a 3 8 Nylon Jamnut 63 Wrap the Low Cable 72 around a 4 Pulley 35 Attach the Pulley inside the bracket on the Main Upright 3 with a 3 8 x 2 Bolt 62 and a 3 8 Nylon Locknut 50 2 T 16 37 38 39 Route the end of the Low Cable 72 through the indicated slot in the Main Upright 3 Wrap the Low Cable 72 around a 4 Pulley 35 Attach the Pulley inside the slot in the Main Upright 3 with a 3 8 x 2 1 2 Bolt 54 tw
13. ackrest Plate Pad Tube Leg Lever Foam Pad Pulley Plate 8 x 3 4 Screw 2 Square Inner Cap 3 4 Round Inner Cap 4 Pulley Weight Tube Seat Upright Tinnerman Clip Weight Pin 1 1 2 Washer Backrest 5 8 x 1 2 Pulley Bushing 1 4 x 3 3 4 Carriage Bolt Cable Trap 3 8 x 3 Bolt Right Press Fly Arm Weight Tube Bumper Large Bushing Left Press Fly Arm 3 8 Nylon Locknut 3 8 x 9 Bolt 3 8 x 3 3 4 Carriage Bolt Plastic Sleeve Bushing Key No Qty 11 35 R0402A Description 3 8 x 2 1 2 Bolt 3 8 Washer Shroud 2 Round Inner Cap Arm Grip 3 8 x 8 1 2 Bolt 3 8 x 1 3 4 Bolt Lat Bar 3 8 x 2 Bolt 3 8 Nylon Jamnut 3 8 x 3 Carriage Bolt 3 8 x 4 Bolt Weight Cover Chain 1 2 Plain Nut Cable Clip Leg Press Backrest 1 4 Washer Low Cable High Cable Sliding Seat Frame Ab Strap Leg Press Cable Weight Insert 5 16 x 3 Bolt 5 16 Nylon Jamnut 5 16 Washer 5 16 Nylon Locknut 3 8 x 5 Carriage Bolt Curl Post Leg Press Base Leg Press Plate Handgrip 3 8 x 3 1 4 Bolt Seat Frame Channel Curl Knob 5 8 x 1 4 Bushing Pulley Bracket 3 8 x 3 3 4 Bolt 1 2 x 3 4 Long Bushing 1 2 x 1 3 4 Bushing Handle 5 16 x 2 1 2 Bolt Rear Leg Press Upright Forward Leg Press Upright Angle Cap Leg Press Attachment 1 4 x 1 1 2 Bolt Chart Decal 1 Round Inner Cap Large Washer User s Manual Note indicates a non illustrate
14. and the Pulley Slide another 5 8 x 1 2 Bushing 42 and 3 8 Washer 55 onto the 3 8 x 2 1 2 Bolt 54 Tighten a 3 8 Nylon Jamnut 63 onto the Bolt 12 d 23 Remove the upper 3 8 3 Bolt 45 from the Top Frame 1 and the Main Upright 3 Route the High Cable 73 around 4 Pulley 35 and down through the indicated slot in the Main Upright 3 as shown Aitach the Pulley inside the slot with a 3 8 x 2 1 2 Bolt 54 two 3 8 Washers 55 two 5 8 x 1 2 Bushings 42 and a 3 8 Nylon Jamnut 63 Re insert the 3 8 x 3 Bolt 45 and secure it with a 3 8 Nylon Locknut 50 Note The High Cable 73 must be seated in the groove of the 4 Pulley 35 before the Bolt is inserted 24 Route the High Cable 73 under the welded tube on the Press Frame 12 and around a 4 Pulley 35 as shown Attach the Pulley to the Press Frame with a 3 8 x 8 1 2 Bolt 59 and a 3 8 Nylon Locknut 50 25 Wrap the High Cable 73 around a 4 Pulley 35 Attach the Pulley inside the indicated slot in the Main Upright 3 with a 3 8 x 2 1 2 Bolt 54 two 3 8 Washers 55 two 5 8 x 1 2 Bushings 42 and 3 8 Nylon Jamnut 63 Wrap the High Cable 73 around another 4 Pulley 35 in the direction shown Route the High Cable through the slot in the Main Upright 3 Attach the Pulley to the Press Frame 12 with
15. arriage Bolt 82 into the indicated holes in the Stabilizer 5 Attach the Main Upright 3 to the Stabilizer 5 with the two indicated 3 8 x 3 3 4 Carriage Bolts 52 and two 3 8 Nylon Locknuts 50 Do not tighten the Nylon Locknuts yet Press a 2 x 3 Inner Cap 24 into the end of the Base 8 Press two 2 Square Inner Caps 33 into the Leg Lever 29 and the front leg on the Base Note Do not fully insert the 2 Square Inner Cap into the Base it will need to be removed later to attach the Curl Post not shown Attach the Base 8 to the Main Upright 3 with a 3 8 x 4 Bolt 65 a 3 8 Washer 55 and a 3 8 Nylon Locknut 50 The Bolt must be inserted from the side shown Do not tighten the Nylon Locknut yet Slide two 5 16 x 3 Bolts 78 through the Base 8 and the Main Upright 3 and hand tighten two 5 16 Nylon Locknuts 81 onto the Bolts Do not tighten the Nylon Locknuts yet 3 Place two Weight Bumpers 19 over the indicat ed holes in the Stabilizer 5 Insert the two Weight Guides 23 into the Weight Bumpers the Stabilizer Attach the indicated Weight Guide 23 to the Stabilizer 5 with a 3 8 x 2 1 2 Bolt 54 two 5 8 x 1 2 Bushings 42 two 3 8 Washers 55 and 3 8 Nylon Jamnut 63 4 Open the parts bag labeled Weight Inserts See the inset drawing Press two Weight Inserts
16. ay Wednesday and Friday Plan 20 to 30 minutes of aerobic exercise such as cycling or swimming on Tuesday and Thursday Rest from both weight training and aerobic exercise for at least one full day each week to give your body time to regenerate The combination of weight training and aerobic exer cise will reshape and strengthen your body plus devel op your heart and lungs PERSONALIZING YOUR EXERCISE PROGRAM Determining the exact length of time for each workout as well as the number of repetitions or sets completed is an individual matter It is important to avoid overdo ing it during the first few months of your exercise pro gram You should progress at your own pace and be sensitive to your body s signals If you experience pain or dizziness at any time while exercising stop immedi ately and begin cooling down Find out what is wrong before continuing Remember that adequate rest and a proper diet are important factors in any exercise pro gram WARMING UP Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up Warming up prepares your body for more strenuous exercise by increasing circulation raising your body temperature and deliver ing more oxygen to your muscles WORKING OUT Each workout should include 6 to 10 different exercis es Select exercises for every major muscle group emphasizing areas that you want to develop most To give balance and variety to your workouts va
17. d part Specifications are subject to change without notice See the back cover of the user s manual for information about ordering replacement parts RO402A EKPLODED DRAWING Model No 831 159770 09 ate S6 1 3
18. e the intensity of your exercise You can adjust the intensity level of an individual exercise in two ways changing the amount of weight used by changing the number of repetitions or sets per formed A repetition is one complete cycle of an exercise such as one sit up A set is a series of repetitions The proper amount of weight for each exercise depends upon the individual user You must gauge your limits and select the amount of weight that is right for you Begin with 3 sets of 8 repetitions for each exercise you perform Rest for 3 minutes after each set When you can complete 3 sets of 12 repetitions without difficulty increase the amount of weight Toning You can tone your muscles by pushing them to a mod erate percentage of their capacity Select a moderate amount of weight and increase the number of repeti tions in each set Complete as many sets of 15 to 20 repetitions as possible without discomfort Rest for 1 minute after each set Work your muscles by complet ing more sets rather than by using high amounts of weight Weight Loss To lose weight use a low amount of weight and increase the number of repetitions in each set Exercise for 20 to 30 minutes resting for a maximum of 30 seconds between sets Cross Training Cross training is an efficient way to get a complete and well balanced fitness program An example of a bal anced program is Plan weight training workouts on Mond
19. ened each time you use the weight system Replace any worn parts immediately Keep children under the age of 12 and pets away from the weight system at all times The weight system is designed to be used by only one person at a time The weight sys tem is designed to support a maximum user weight of 250 pounds Always wear athletic shoes for foot protec tion while exercising Always disconnect the lat bar from the weight system when performing an exercise that does not require it Make sure the cables remain on the pulleys at all times If the cables bind while you are exercising stop immediately and make sure the cables are on all of the pulleys Always stand on the foot plate when per forming an exercise that could cause the weight system to tip 12 13 14 15 16 Never release the press arm leg lever lat bar leg press ab strap or ankle strap while weights are raised The weights will fall with great force Keep hands and feet away from moving parts Insert the weight pin fully into the weight stack before exercising If you feel pain or dizziness at any time while exercising stop immediately and cool down The warning decals shown here have been placed on the weight system in the locations shown on page 4 Note that decals number 2 and 3 have been placed in two locations each If a decal is missing or illegible please call our Customer Service Department toll
20. free at 1 888 825 2588 Monday through Friday 6 a m until 6 p m Mountain Time to order a free replacement decal Place the decal on the weight system in the location shown on page 4 Misuse of this product may result in serious injury Read user s manual and follow all warnings and operating instruc tions prior to use Do not allow children on or around machine Replace label if damaged illegible or removed Warning Decal No 1 Keep hands and fingers clear of this area Warning Decal No 2 Keep clear of this area Warning Decal No 3 A WARNING Before beginning this or any exercise program consult your physician This is especially important for persons over the age of 35 or persons with pre existing health problems Read all instructions before using ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product BEFORE YOU BEGIN Thank you for selecting the versatile NordicTrack VERTEX 670 weight system The VERTEX 670 offers a selection of weight stations designed to develop every major muscle group of the body Whether your goal is to tone your body build dramatic muscle size and strength or improve your cardiovascular system the VERTEX 670 will help you to achieve the results you want For your benefit read this manual carefully before using the weight system If you have additional ques ASSEMBLED DIMENSIONS
21. h of the Chain between the accessory and the cable so the accessory is in the correct start ing position for the exercise to be performed ADJUSTING THE HEIGHT OF THE SEAT To adjust the height of the Seat 13 loosen the indi cated Adjustment Knob 9 Pull out the Knob as far as possible and slide the Seat Upright 37 to the desired position Release the Knob so that it engages one of the adjustment holes in the Seat Upright Fully tighten the Knob USING THE LEG LEVER LOCK Some exercises can be performed more comfortably with the Leg Lever 29 locked To lock the Leg Lever 29 turn the Leg Lever Lock 11 until it engages the Pad Tube 28 on the Leg Lever 22 CONVERTING THE PRESS FLY ARMS use the Press Fly Arms 46 49 as fly arms insert the Adjustment Pins 20 into the inner holes in the Press Frame 12 see inset drawing A To use the Press Fly Arms 46 49 as press arms insert the Adjustment Pins 20 into the outer holes in the Press Frame 12 and the tabs on the Press Fly Arms see inset drawing B Make sure that the Adjustment Pins 20 are fully inserted into the same holes in both sides of the Press Frame 12 before performing any exercises ATTACHING THE CURL PAD Remove the 2 Square Inner Cap 33 from the front leg on the Base 8 Slide the Curl Post 83 into the front leg and secure it with the Curl Knob 89 23 WEIGHT
22. he shroud Additional slack can be removed by moving the indi cated 4 Pulley 35 down one set of holes in the Pulley Plates 31 To do this remove the 3 8 x 1 3 4 Bolt 60 and the 3 8 Nylon Jamnut 63 from the Pulley and the Cable Trap 44 Re attach the Pulley and Cable Trap to the lower set of holes with the Bolt and Nylon Jamnut Make sure that the High Cable 73 is in the groove of the Pulley and that the Cable Trap is turned as shown The lower pulley can be moved up to the two higher sets of holes in the same way Slack can also be removed by moving the indicated 4 Pulley 35 to the lower hole in the Pulley Bracket 91 To do this remove the 3 8 x 1 3 4 Bolt 60 and the 3 8 Nylon Jamnut 63 from the Pulley and the Cable Trap 44 Re attach the Pulley and Cable Trap to the lower set of holes with the Bolt and Nylon Jamnut Make sure that the High Cable 73 is in the groove of the Pulley and that the Cable Trap is turned as shown Note If a cable tends to slip off the pulleys the cable may have become twisted Remove the cable and re install it If a cable needs to be replaced refer to the back cover of this manual 25 EKERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS Muscle Building To increase the size and strength of your muscles push them close to their maximum capacity Your mus cles will continually adapt and grow as you progres sively increas
23. hers 71 and two 1 4 Nylon Locknuts 25 Make sure that the indicated corner of the Shroud is lined up with the indicated corner of the Top Frame The Bolts must be inserted through the square holes in the Shroud Corners 47 Attach the Curl Pad 21 to the Curl Post 83 with four 1 4 x 3 4 Bolts 17 48 Make sure that all parts have been properly tightened The use of the remaining parts will be explained in ADJUSTMENTS beginning on page 22 of this manual Before using the weight system pull each cable a few times to make sure that the cables move smoothly over the pulleys If one of the cables does not move smoothly find and correct the problem IMPORTANT If the cables are not properly installed they may be damaged when heavy weight is used If there is any slack in the cables you will need to remove the slack by tightening the cables See TROUBLE SHOOTING AND MAINTENANCE on page 25 20 CABLE DIAGRAM The diagram below shows the proper routing of the Low Cable 72 the High Cable 73 and the Leg Press Cable 76 The numbers show the correct route for each cable Make sure that the cables are routed cor rectly that the pulleys move smoothly and that the cable traps do not touch or bind the cables Incorrect cable routing can damage the weight system High Cable 73 i GSS gt Large Ball 4 7 lt zu Low Cable 72 Cable ID Cha
24. ing the proper form for each exercise COOLING DOWN End each workout with 5 to 10 minutes of stretching Include stretches for both your arms and legs Move MUSCLE CHART Sternomastoid neck Pectoralis Major chest Biceps front of arm Obliques waist Brachioradials forearm Hip Flexors upper thigh Abductor outer thigh Quadriceps front of thigh Sartorius front of thigh Tibialis Anterior front of calf Soleus front of calf Rectus Abdominus stomach Adductor inner thigh Trapezius upper back Rhomboideus upper back Deltoid shoulder Triceps back of arm Latissimus Dorsi mid back Spinae Erectors lower back Gluteus Medius hip Gluteus Maximus buttocks Hamstring back of leg Gastrocnemius back of calf z cuaomouvozzrmse rommoourm slowly as you stretch and do not bounce Ease into each stretch gradually and go only as far as you can without strain Stretching at the end of each workout is an effective way to increase flexibility STAYING MOTIVATED For motivation keep a record of each workout List the date the exercises performed the weight used and the numbers of sets and repetitions completed Record your weight and key body measurements at the end of every month Remember the key to achieving the greatest results is to make exercise a regular and enjoyable part of your everyday life 27 ORDERING REPLACEMENT PARTS To order replaceme
25. le the weight system over a couple of evenings Select a Location for the Weight System Because of its weight and size the weight system should be assembled in the location where it will be used Make sure that there is enough room to walk around the weight system as you assemble it How to Unpack the Box To make assembly as easy as possible we have divided the assembly process into four stages The parts needed for each stage are found in individual bags Important Wait until you begin each stage to open the parts bag for that stage Place all parts of the weight system in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed The Four Stages of the Assembly Process Frame Assembly You will begin by assembling the base and the uprights that serve as the skele ton of the weight system Arm Assembly During this stage you will assemble the press arm leg lever handles and leg press Make sure you have the following tools Two adjustable wrenches One standard screwdriver One phillips screwdriver One rubber mallet You will also need grease or petroleum jelly and a small amount of soapy water Note Assembly will be more convenient if you have a socket set a set of open end or closed end wrenches or a set of ratchet wrenches How to Identify Parts To help you identify the small parts used in assembly we have included a PART IDENTI
26. lley 35 Attach the Pulley and a Cable Trap 44 to the 3 8 x 5 Carriage Bolt 82 in the Stabilizer 5 with a 3 8 Nylon Locknut 50 Be sure that the Leg Press Cable 76 is rout ed in the direction shown and that the Cable Trap 44 is positioned to hold the Cable in the pulley groove Su 11 92 20 21 22 Wrap the Leg Press Cable 76 around 4 Pulley 85 Attach the Pulley and a Cable Trap 44 to the bracket on the Stabilizer 5 with a 3 8 x 2 Bolt 62 and a 3 8 Nylon Locknut 50 Be sure that the Cable Trap 44 is positioned to hold the Cable in the pulley groove Bracket Remove the pre assembled 4 Pulley not shown from the Pulley Bracket 91 Attach the end of the Leg Press Cable 76 to the Pulley Bracket 91 with a 1 4 Washer 71 anda 1 4 Nylon Locknut 25 Lay the Pulley Bracket 91 and the Leg Press Cable 76 aside they will be attached in step 29 Locate the High Cable 73 Feed the bolt end of the High Cable up through the indicated slot in the Main Upright 3 Feed almost all of the Cable through the slot Slide a 3 8 Washer 55 and a 5 8 x 1 2 Bushing 42 onto a 3 8 x 2 1 2 Bolt 54 Wrap the High Cable 73 around a 4 Pulley 35 Hold the Pulley inside the indicated slot in the Main Upright 3 Insert the 3 8 x 2 1 2 Bolt 54 through the Main Upright
27. mnuts 63 Note All eight of the 3 8 Washers 55 must be between the Leg Press Attachments 100 and the welded tube on the Leg Press Plate 85 Attach a Handle 95 to the Sliding Seat Frame 74 with two 1 4 x 1 1 2 Bolts 101 and two 1 4 Nylon Locknuts 25 Attach the other Handle 95 in the same manner 13 14 15 Attach the Leg Lever Lock 11 to the front leg of the Base 8 with a 5 16 x 3 Bolt 78 three 5 16 Washers 80 and a 5 16 Nylon Locknut 81 Do not overtighten the Nylon Locknut the Leg Lever Lock must pivot easily Press two 2 Square Inner Caps 33 into the top of the Press Frame 12 Press two 3 4 x 1 2 Flange Bushings 18 into the Main Upright 3 Remove the 3 8 x 9 Bolt 51 the Large Washer 104 and the 3 8 Nylon Locknut 50 from the Press Frame 12 Lubricate the Bolt Attach the Press Frame to the Main Upright 3 with the Bolt Washer and Locknut Do not overtighten the Bolt and Locknut the Press Frame must be able to pivot easily Lubricate the flat surfaces of the four Large Bushings 48 Attach the Left Press Fly Arm 49 to the Press Frame 12 with a 3 8 x 3 Carriage Bolt 64 and a 3 8 Nylon Jamnut 63 Make sure to attach the Left Press Fly Arm on the correct side by noting the position of the tab Press a 2 Round Inner Cap 57 and a 1 Round Inner Cap 103 int
28. n authorization or by failure on your part to use operate and maintain as set out in your User s Manual Manual WHAT YOU MUST DO Always retain proof of purchase such as your bill of sale store operate and maintain the Product as spec ified in the Manual notify our Customer Service Department of any defect within 10 days after discovery of the defect as instruct ed 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 satisfaction HOW TO GET PARTS AND SERVICE Simply call our Customer Service Department at 1 888 825 2588 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 serv ice where your Product is located or advise you how to ship the Product for service Before shipping always obtain a Return Authorization Number RA No from our Customer Service Department securely pack your Product save the original shipping car ton if possible put the RA No on the outside of the carton and insure the product Include a letter explaining the product or prob lem and a copy of your proof of purchase if you believe the service is covered by warranty ICON is not responsible or liable for indi
29. n the center of this manual Important Some parts may have been pre assembled for shipping If you cannot find a part in the parts bags check to see if it has been pre assembled Note Assembly is divided into four stages 1 frame assembly 2 arm assembly 3 cable assembly and 4 seat assembly The hardware for each stage is packaged separately Wait until you begin each stage to open the parts bag for that stage 1 2 x 1 3 4 Bushing 94 Q 5 8 x 1 2 Bushing 42 4 59 WP WA 1 2 3 4 Long Bushing 93 OL 5 8 x 1 4 Bushing 90 r1 3 4 Round Inner Cap 34 2 Square Inner 33 2 Round Inner Cap 57 1 Round Inner Cap 103 Cable Clip 69 3 4 x 1 2 Flange Bushing 18 2 x 3 Inner Cap 24 ww H 3 8 X NAN 78 NANG 45 _ WWE n Bolt 64 5 2 87 iude 1 2 mu 92 43 MW mu WW Bolt 82 3 E rer Eo qs Le j PART IDENTIFICATION CHART Model 831 159770 1 4 Nylon Locknut 25 E 5 16 Nylon
30. nt parts simply call our Customer Service Department toll free at 1 888 825 2588 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays To help us assist you please be pre pared to give the following information 1 The MODEL NUMBER of the product 831 159770 2 The NAME of the product NordicTrack VERTEX 670 weight system 3 The SERIAL NUMBER of the product see the front cover of this manual 4 The KEY NUMBER and DESCRIPTION of the part s see the PART LIST and EXPLODED DRAWING in the center of this manual LIMITED WARRANTY WHAT IS COVERED The entire NordicTrack VERTEX 670 weight system Product is warranted to be free of all defects in mate rial and workmanship 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 product for one year after the date of purchase Labor is covered for one year WHAT WE DO TO CORRECT COVERED DEFECTS We will ship to you without charge any replacement part or component pro viding 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 improper assembly or installation alterations modifications without our writte
31. o 3 8 Washers 55 two 5 8 x 1 2 Bushings 42 and a 3 8 Nylon Jamnut 63 IMPORTANT Follow the cables from end to end make sure that they are in the grooves of the pulleys and that the cables and pulleys move smoothly Thread the 1 2 Plain Nut 68 part way onto the bolt at the end of the High Cable 73 Place the 1 1 2 Washer 40 on top of the Weight Tube 36 Insert the bolt on the High Cable 73 through the ring on the Weight Pin 39 and into the threaded hole in the Weight Tube 36 Tighten the bolt into the Weight Tube until the Cables 73 72 76 are tight Tighten the 1 2 Plain Nut 68 against the 1 1 2 Washer 40 Seat Assembly Open the parts bag labeled ARM AND SEAT ASSEMBLY Attach a Seat 13 to the Seat Upright 37 with four 1 4 x 3 4 Bolts 17 Turn the Adjustment Knob 9 on the Main Upright 3 counterclockwise to loosen it and pull it out as far as possible Slide the Seat Upright 37 into the Main Upright Release the Knob and let it engage one of the adjustment holes in the Seat Upright Retighten the Knob 17 Adjustment 40 41 Insert a 1 4 x 3 3 4 Carriage Bolt 43 into each Backrest Plate 27 Attach the Backrest Plates to the Backrest 41 with four 1 4 x 3 4 Bolts 17 Attach the Backrest 41 to the Main Upright 3 with the two 1 4 x 3 3 4 Carriage Bolts 43 two 1 4
32. o the Left Press Fly Arm 49 Wet the handle on the Left Press Fly Arm 49 with soapy water Slide an Arm Grip 58 onto the handle Insert an Adjustment Pin 20 into the Press Frame 12 and the hole in the tab on the Left Press Fly Arm 49 Repeat this step with the Right Press Fly Arm 46 16 17 18 19 Cable Assembly Open the parts bags labeled CABLE ASSEM BLY and 4 PULLEYS Refer to the CABLE DIAGRAM on page 21 to identify the cables and for correct cable routing Locate the Leg Press Cable 76 Attach the Leg Press Cable to the indicated hole in the Leg Press Base 84 with a 3 8 x 3 Bolt 45 two 3 8 Washers 55 a 5 8 x 1 4 Bushing 90 and a 3 8 Nylon Jamnut 63 Wrap the Leg Press Cable 76 up around a 4 Pulley 35 Attach the Pulley and a Cable Trap 44 to the Rear Leg Press Upright 97 with a 3 8 x 3 3 4 Bolt 92 a 3 8 Washer 55 and a 3 8 Nylon Locknut 50 Be sure that the Leg Press Cable 76 is rout ed in the direction shown and that the Cable Trap 44 is positioned to hold the Cable in the pulley groove Route the Leg Press Cable 76 under a 4 Pulley 85 Attach the Pulley and a Cable Trap 44 to the Leg Press Base 84 with a 3 8 x 3 3 4 Bolt 92 a 3 8 Washer 55 and a 3 8 Nylon Locknut 50 Be sure that the Cable Trap 44 is positioned to hold the Cable in the pulley groove Wrap the Leg Press Cable 76 around a 4 Pu
33. rect special or consequential damages arising out of or in connection with the use or per formance of the product or damages with respect to any economic loss loss of property loss of revenues or profits loss of enjoy ment or use costs of removal installation or other consequential damages of whatsoever nature Some states do not allow the exclusion or limitation of incidental or consequential damages Accordingly the above limitation may not apply to you The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of merchantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth herein Some states do not allow limitations on how long an implied warranty lasts Accordingly the above limitation may not apply to you No one is authorized to change modify or extend the terms of this limited warranty This warranty gives you specific legal rights and you may have other rights which vary from state to state ICON HEALTH amp FITNESS INC 1500 S 1000 W LOGAN UT 84321 9813 Part No 182580 R0402A Printed in Canada 2002 ICON Health amp Fitness Inc REMOVE THIS PART IDENTIFICATION CHART FROM THE MANUAL SAVE THIS PART IDENTIFICATION CHART FOR FUTURE REFERENCE This chart is provided to help you identify the small parts used in assembly The number parenthesis below each part refers to the key number of the part from the PART LIST i
34. rt 21 ADJUSTMENTS instructions below describe how each part of the weight system be adjusted Refer to the exercise guide accompanying this manual to see how the weight system should be set up for each exercise IMPOR TANT When attaching the lat bar ankle strap or ab strap make sure that the accessories are in the cor rect starting position for the exercise to be performed If there is any slack in the cables or chain as an exercise is performed the effectiveness of the exercise will be reduced CHANGING THE WEIGHT SETTING To change the setting of the weight stack insert the Weight Pin 39 under the desired Weight 26 Be sure to insert the Weight Pin until the bent end of the Weight Pin is touching the Weights and turn the bent end downward The setting of the weight stack can be changed from 10 pounds to 200 pounds in incre ments of 10 pounds Note Due to the cables and pulleys the amount of resistance at each exercise station may vary from the weight setting Use the WEIGHT RESISTANCE CHART on page 24 of this manual to find the approximate amount of resist ance at each weight station ATTACHING THE ACCESSORIES The Lat Bar 61 Ankle Strap 10 and Ab Strap 75 can be attached to the cable at the desired pulley sta tion with a Cable Clip 69 For some exercises the Chain 67 should be connected between the attach ment and the cable with two Cable Clips Adjust the lengt
35. ry the exercises from session to session Schedule your workouts for the time of day when your energy level is the highest Each workout should be followed by at least one day of rest Once you find the schedule that is right for you stick with it EXERCISE FORM Maintaining proper form is an essential part of an effective exercise program This requires moving through the full range of motion for each exercise and moving only the appropriate parts of the body Exercising in an uncontrolled manner will leave you feeling exhausted On the exercise guide accompany ing this manual you will find photographs showing the correct form for several exercises and a list of the muscles affected Refer to the muscle chart on page 27 to find the names of the muscles The repetitions in each set should be performed smoothly and without pausing The exertion stage of each repetition should last about half as long as the return stage Proper breathing is important Exhale during the exertion stage of each repetition and inhale during the return stroke Never hold your breath 26 Rest for a short period of time after each set The ideal resting periods are Rest for three minutes after each set for a muscle building workout Rest for one minute after each set for a toning work out Rest for 30 seconds after each set for a weight loss workout Plan to spend the first couple of weeks familiarizing yourself with the equipment and learn
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