Horizon Fitness 1.3T User Manual

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ELITE SERIES

T 3

FOR MODEL:

1.3T

TREADMILL USER’S GUIDE

1.3T_Rev.1.4.indd 1

7/12/06 8:24:56 AM

I N T R O D U C T I O N

CONGRATULATIONS and THANK YOU for your purchase of this Elite Series treadmill!

Whether your goal is to win races or simply enjoy a fuller, healthier lifestyle, a Elite Series treadmill can help you attain it – adding club-qualityperformance to yourat-homeworkouts, with the ergonomics and innovative features you need to get stronger and healthier, faster. Because we're committed to designing fitness equipment from the inside out, we use only the highest quality components. It's a commitment we back with one of the strongestframe-to-motorwarranty packages in the industry.

You want exercise equipment that offers the most comfort, the best reliability and the highest quality in its class.

The Elite Series delivers.

TABLE OF CONTENTS

Important Precautions

4

 

 

 

 

 

 

Assembly

6

 

 

 

 

 

 

Before You Begin

10

 

 

 

 

 

 

Treadmill Operation

13

 

 

 

 

 

 

Conditioning Guidelines

17

 

 

 

 

 

 

Troubleshooting & Maintenance

23

 

 

 

 

 

 

Limited Warranty

26

 

 

CONTACT INFORMATION

Back Panel

 

 

 

 

 

 

 

 

 

IMPORTANT PRECAUTIONS INTRODUCTION

ASSEMBLY

BEFORE YOU BEGIN

TREADMILL OPERATION

LIMITED TROUBLESHOOTING CONDITIONING WARRANTY & MAINTENANCE GUIDELINES

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IMPORTANT INTRODUCTIONPRECAUTIONS

ASSEMBLY

BEFORE BEGIN YOU

TREADMILL OPERATION

LIMITED TROUBLESHOOTING CONDITIONING WARRANTY MAINTENANCE & GUIDELINES

IMPORTANT PRECAUTIONS

SAVE THESE INSTRUCTIONS

Read all instructions before using this treadmill. When using an electrical product, basic precautions should always be followed, including the following: Read all instructions before using this treadmill. It is the responsibility of the owner to ensure that all users of this treadmill are adequately informed of all warnings and precautions. If you have any questions after reading this manual, contact Customer Tech Support at the number listed on the back panel of this manual.

WARNING

Connect this exercise product to a properly grounded outlet only. See grounding

instructions.

GROUNDING INSTRUCTIONS

This product must be grounded. If a treadmill should malfunction or breakdown, grounding provides a path of least resistance for electrical current to reduce the risk of electrical shock. This product is equipped with a cord having an equipment-groundingconductor and a grounding plug. The plug must be plugged into an appropriate outlet that is properly installed and grounded in accordance with local codes and ordinances.

Improper connection of the equipment-groundingconductor can result in a risk of

WARNING electric shock. Check with a qualified electrician or serviceman 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 installed by a qualified electrician.

This product is for use on a nominal 110-voltcircuit and has a grounding plug that looks like the illustration to the right. This product must be used on a dedicated circuit. To determine if you are on a dedicated circuit, shut off the power to that circuit and observe if any other devices lose power. If so, move devices to a different circuit. Note: There are usually multiple outlets on one circuit. It is recommended that the treadmill be used with a 20 amp circuit for optimal performance.

3-PoleGrounded Outlet

GROUNDED

TREADMILL

POWER CORD

WARNING To reduce the risk of burns, fire, electrical shock or injury to persons:

Never use the treadmill before securing the safety tether clip to your clothing.

If you experience any kind of pain, including but not limited to chest pains, nausea, dizziness, or shortness of breath, stop exercising immediately and consult your physician before continuing.

Do not wear clothes that might catch on any part of the treadmill.

Always wear athletic shoes while using this equipment.

Do not jump on the treadmill.

Keep power cord away from heated surfaces.

Do not insert or drop any object into any opening.

Unplug treadmill before moving or cleaning it. To clean, wipe surfaces down with soap and slightly damp cloth only; never use solvents. (See MAINTENANCE)

At no time should more than one person be on treadmill while in operation.

The treadmills should not be used by persons weighing more than 275 pounds. Failure to comply will void the warranty.

The treadmills are intended for in-homeuse only. Do not use this treadmill in any commercial, rental, school or institutional setting. Failure to comply will void the warranty.

Do not use treadmill in any location that is not temperature controlled, such as but not limited to garages, porches, pool rooms, bathrooms, car ports or outdoors. Failure to comply may void the warranty.

Use the treadmill only as described in this manual.

At NO time should pets or children under the age of 12 be closer to the treadmill than 10 feet. At NO time should children under the age of 12 use the treadmill.

Children over the age of 12 should not use the treadmill without adult supervision.

other safety tips for your treadmill

OPERATION

WARNING To reduce the risk of damaging important components on your treadmill, it is stronglyrecommended that your treadmill is plugged into a dedicated 20 amp circuit, without the use of an additional extension cord and/or power strip. Failure to comply may void the warranty.

IMPORTANT: The treadmill is not compatible withGFCI-equippedoutlets.

It is essential that your treadmill is used only indoors, in a climate controlled room. If your treadmill has been exposed to colder temperatures or high moisture climates, it is strongly recommended that the treadmill is warmed up to room temperature before first time use. Failure to do so may cause premature electronic failure.

IMPORTANT PRECAUTIONS INTRODUCTION

ASSEMBLY

BEFORE YOU BEGIN

TREADMILL OPERATION

LIMITED TROUBLESHOOTING CONDITIONING WARRANTY & MAINTENANCE GUIDELINES

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IMPORTANT INTRODUCTION PRECAUTIONS

ASSEMBLY

BEFORE BEGIN YOU

TREADMILL OPERATION

LIMITED TROUBLESHOOTING CONDITIONING WARRANTY MAINTENANCE & GUIDELINES

A S S E M B LY

IMPORTANT: READ THESE SAFETY INSTRUCTIONS BEFORE USE!

WARNING

During the assembly process of the treadmill there are several areas that special attention must be paid. It is very important to follow the assembly instructions correctly and to make sure all parts are firmly tightened. If the assembly instructions are not followed correctly, the treadmill could have frame parts that are not tightened and will seem loose and may cause irritating noises. There should be no side-to-sideplay in the console masts or any forward and back play in the console assembly or handlebars. If there is any play in these areas, the treadmill has not been properly assembled. To prevent damage to the treadmill, the assembly instructions must be reviewed and corrective actions should be taken.

UNPACKING

Place the treadmill carton on a level flat surface. It is recommended that you place a protective covering on your floor. Take CAUTION when handling and transporting this unit. Never open box when it is on its side. Once the banding straps have been removed, do not lift or transport this unit unless it is fully assembled and in the upright folded position, with the lock latch secure. Unpack the unit where it will be used. The enclosed treadmill is equipped with high-pressureshocks and may spring open if mishandled. Never grab hold of any portion of the incline frame and attempt to lift or move the treadmill. FAILURE TO FOLLOW THESE INSTRUCTIONS COULD RESULT IN INJURY!

Before proceeding, find your treadmill’s serial number and model name located to the left of the on/off power switch and power cord and enter it in the space provided below.

enter your serial number and model name in the boxes below:

SERIAL NUMBER:

MODEL NAME:

*Refer to the serial number and model name when calling for service.

*Also enter this serial number on your Warranty Card.

1.3T ASSEMBLY

WATER BOTTLE HOLDER

CONSOLE

SAFETY KEY PLACEMENT

 

 

TOUCH PAD

 

T

 

3

DISPLAY

GRIP PULSE HANDLE BARS

 

MOTOR COVER

CONSOLE MAST COVER

 

 

SIDE RAIL

CIRCUIT BREAKER

 

ON/OFF SWITCH

 

POWER CORD

ROLLER END CAP

 

CONSOLE MAST

 

TRANSPORT WHEEL

REAR ROLLER

ADJUSTMENT BOLTS

 

RUNNING BELT

PARTS

 

TOOLS (INCLUDED)

1 Console Assembly

 

5mm Allen Wrench

1

Power Cord

 

Flat Wrench

1 Safety Key

 

6mm T-Wrench

2

Water Bottle Holders

 

 

3 Hardware Bags

Left and right outer Console Mast Covers

NOTE: It is recommended that you apply grease to the threads of each bolt as you assemble your treadmill, to prevent loosening and noise. Also, during each assembly step, ensure that ALL nuts and bolts are in place and partially threaded in before completely tightening any ONE bolt.

If you have questions or if there are any missing parts, contact Customer Tech Support.

Contact information is located on the back panel of this manual.

For a complete exploded diagram, visit us at www.horizonfitness.com

IMPORTANT PRECAUTIONS INTRODUCTION

ASSEMBLY

BEFORE YOU BEGIN

TREADMILL OPERATION

LIMITED TROUBLESHOOTING CONDITIONING WARRANTY & MAINTENANCE GUIDELINES

1.3T_Rev.1.4.indd 6-7

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IMPORTANT INTRODUCTION PRECAUTIONS

ASSEMBLY

BEFORE BEGIN YOU

TREADMILL OPERATION

LIMITED TROUBLESHOOTING CONDITIONING WARRANTY MAINTENANCE & GUIDELINES

P R E - A S S E M B LY

DO NOT CUT STRAPS UNTIL STEP 1-E!*Disassemble box and remove the

WARNING cardboard packaging that is not beneath the treadmill. Do not attempt to lift the treadmill at this time. Remove plastic wrap from console masts.

A S S E M B LY STEP 1

HARDWARE BAG 1 CONTENTS :

BOLT (A) 45 mm Qty: 2

LINK ARM COVER

BOLT (A)

LOWER

 

LINKAGE

 

ARM

$0/40-& ."45

AOpen HARDWARE BAG 1.

BLift left console mast into upright position. Be sure to hold the console mast firmly, as it will not stay in the upright position on it’s own.

CMove left side linkage arm into position. Insert bolt (A) and tighten.

DRepeat on the right side.

ENow cut the banding straps and remove remaining packaging material.*

*Note: If the straps have been removed before completing step 1-Dand the linkage arms cannot be aligned, refer to the troubleshooting section (page 35) in order to restore the treadmill to its proper position.

A S S E M B LY STEP 2

HARDWARE BAG 2 CONTENTS :

 

 

A

Open HARDWARE BAG 2.

#0-5#

/:-0/

B

Lift CONSOLE (as shown) to lock

/65 $

 

NN

 

2UZ

NN

 

it into place.

 

2UZ

 

 

 

 

 

 

 

 

 

 

 

 

C Insert BOLT (B) through

 

 

CONSOLE MAST and secure

BOLT (B)

NUT (C)

using NUT (C).

 

 

D Repeat on other side.

 

 

T

 

 

Note: Do not pinch the wires.

A S S E M B LY STEP 3

 

CONSOLE MAST COVER

BOLT (D)

WATERBOTTLE

SAFETY KEY

 

HOLDER

 

HARDWARE BAG 3 CONTENTS :

BOLT (D) 16 mm Qty: 6

AOpen HARDWARE BAG 3.

BPlace CONSOLE MAST COVERS over CONSOLE MASTS as shown.

CAttach CONSOLE MAST COVERS using 6 BOLTS (D).

DPlace WATER BOTTLE HOLDERS and SAFETY KEY into the correct positions. It is now safe to plug in your treadmill.

YOU’RE FINISHED!

IMPORTANT PRECAUTIONS INTRODUCTION

ASSEMBLY

BEFORE YOU BEGIN

TREADMILL OPERATION

LIMITED TROUBLESHOOTING CONDITIONING WARRANTY & MAINTENANCE GUIDELINES

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IMPORTANT INTRODUCTION PRECAUTIONS

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10

BEFORE YOU BEGIN

CONGRATULATIONS! on choosing your treadmill. You’ve taken an important step in developing and sustaining an exercise program! Your treadmill is a tremendously effective tool for achieving your personal fitness goals. Regular use of your treadmill can improve the quality of your life in so many ways.

Here are just a few of the health benefits of exercise:

Weight Loss

A Healthier Heart

Improved Muscle Tone

Increased Daily Energy Levels

The key to reaping these benefits is to develop an exercise habit. Your new treadmill will help you eliminate obstacles that prevent you from exercising. Inclement weather and darkness won't interfere with your workout when you use your treadmill in the comfort of your home. This guide provides you with basic information for using and enjoying your new machine.

LOCATION OF THE TREADMILL

 

 

 

 

 

 

 

1 foot

 

Place the treadmill on a level surface. There should be 6 feet of clearance

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

behind the treadmill, 3 feet on each side and one foot in front for folding

 

 

 

 

 

 

 

 

 

and the power cord. Do not place the treadmill in any area that will block

 

 

 

 

 

 

 

 

 

any vent or air openings. The treadmill should not be located in a garage,

 

 

3 feet

 

 

 

 

3 feet

 

covered patio, near water or outdoors.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WARNING

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

DO NOT STAND ON THE BELT

 

 

 

6 feet

 

While you are preparing to use the treadmill, do not stand on the belt.

 

 

 

 

 

 

 

 

 

 

 

 

 

Place your feet on the side rails before starting the treadmill. Start

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

walking on the belt only after the belt has begun to move. Never start the

 

 

 

 

 

 

 

 

 

treadmill at a fast running speed and attempt to jump on!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

SAFETY KEY

Your treadmill will not start unless the safety key is placed in position. Attach the clip end securely to your clothing. This safety key is designed to cut the power to the treadmill if you should fall. Check the operation of the safety key every 2 weeks.

NEVER USE THE TREADMILL WITHOUT SECURING THE SAFETY KEY CLIP TO YOUR

WARNING CLOTHING. PULL ON THE SAFETY KEY CLIP FIRST TO MAKE SURE IT WILL NOT COME OFF YOUR CLOTHING.

PROPER USAGE

Your treadmill is capable of reaching high speeds. Always start off using a slower speed and adjust the speed in small increments to reach a higher speed level. Never leave the treadmill unattended while it is running. When not in use, remove the safety key, turn the on/off switch to off and unplug the power cord. Make sure to follow the MAINTENANCE schedule located on page 25 in this manual. Keep your body and head facing forward. Do not attempt to turn around or look backwards while the treadmill is running. Stop your workout immediately if you feel pain, faint, dizzy or are short of breath.

Do not operate the treadmill if the power cord or plug is damaged.WARNING If the treadmill appears to not be working properly, do not use the treadmill.

FOLDING

Firmly grasp the back end of the treadmill. Carefully lift the end of the treadmill deck into the upright position until the foot lock latch engages and securely locks the deck into position. Make sure the deck is securely latched before letting go. To unfold, firmly grasp the back end of the treadmill. Gently press down on the foot lock latch with your foot until the lock latch disengages. Carefully lower the deck to the ground.

MOVING

Your treadmill has a pair of transport wheels built into the frame. To move, make sure the treadmill is folded and securely latched. Then firmly grasp the handlebars, tilt the treadmill back and roll.

Our Treadmills are heavy, use care and additional help if necessary when moving.

WARNING Do not attempt to move or transport treadmill unless it is in the upright, folded position with the lock latch secured. Failure to follow these instructions could

result in injury.

11

IMPORTANT PRECAUTIONS INTRODUCTION

ASSEMBLY

BEFORE YOU BEGIN

TREADMILL OPERATION

LIMITED TROUBLESHOOTING CONDITIONING WARRANTY & MAINTENANCE GUIDELINES

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IMPORTANT INTRODUCTION PRECAUTIONS

ASSEMBLY

BEFORE BEGIN YOU

TREADMILL OPERATION

LIMITED TROUBLESHOOTING CONDITIONING WARRANTY MAINTENANCE & GUIDELINES

12

­TENSIONING THE RUNNING BELT

The running belt has been properly adjusted at the factory before it was shipped. At times the belt can move off-centerduring shipment.

CAUTION: Running belt should NOT be moving during tensioning. Over-tighteningthe running belt can cause excessive wear on the treadmill as well as its components. Neverover-tightenthe belt.

If you can feel a slipping sensation when running on the treadmill, the running belt must be tightened. In most cases, the belt has stretched from use, causing the belt to slip. This is a normal and common adjustment. To eliminate this slipping, turn the treadmill off and tension both the rear roller bolts using the supplied Allen wrench, turning them 1/4 TURN to the right as shown. Turn the treadmill on and check for slipping. Repeat if necessary, but NEVER TURN the roller bolts more than 1/4 turn at a time. Belt is properly tensioned when the slipping sensation is gone.

Belt is too far to the right side

Belt is too far to the left side

CENTERING THE RUNNING BELT

The running belt has been properly adjusted at the factory before it was shipped. At times the belt can move off-centerduring shipment. Before operating the treadmill, make sure the belt is centered and remains centered to maintain smooth operation.

CAUTION: Do not run belt faster than 1/2 mph while centering. Keep fingers, hair and clothing away from belt at all times.

If the running belt is too far to the right side:

With the treadmill running at 1/2 mph, turn the right adjustment bolt clockwise 1/4 turn at a time (using the supplied Allen wrench). Check the belt alignment. Allow belt to run a full cycle to gauge if more adjustment is needed. Repeat if necessary, until the belt remains centered during use.

If the running belt is too far to the left side:

With the treadmill running at 1/2 mph, turn the right adjustment bolt counter-clockwise1/4 turn at a time (using the supplied Allen wrench). Check the belt alignment. Allow belt to run a full cycle to gauge if more adjustment is needed. Repeat if necessary, until the belt remains centered during use.

TREADMILL OPERATION

J

INCLINE 1

2

3

4 5 6

7

8

9 10 %

1.3T

SPEED

1

2

3 4 5

6

7

8 9 10 MPH

K

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

T IME

 

 

 

 

 

 

DIS TAN CE

 

 

 

 

 

 

 

 

 

SPE ED

 

 

 

 

 

 

PU LS E

 

A

 

 

 

 

 

 

 

IN CL INE

 

 

 

 

 

 

CALOR IE S

A

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

I

C

START

 

 

 

 

 

 

 

 

 

 

 

 

 

PRESS

 

 

QUICK START

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

ENTER

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

TO SET

 

 

ENTER

 

 

 

 

 

 

STOP

 

 

 

 

 

 

SPEED

 

D

 

 

INCLINE

 

 

 

 

 

 

SPEED

 

 

 

 

 

CHANGE DISPLAY

 

 

 

 

 

HOLD TO RESET

 

 

 

 

 

MAGNETIC KEY

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

E

 

 

 

F

B

G

 

 

 

 

 

H

 

Note: There is a thin protective sheet of clear plastic on the overlay of the console and should be removed.

A)Monitor Display: Speed, Time, Pulse, Distance, Incline, Calories.

B)Stop: Press to pause/end your workout. Hold for 3 seconds to reset the treadmill.

C)Start: Press to begin exercising or to start your program.

D)ENTER: Used to select Program, Level, Time, and confirm speed choice. Press to change display feedback during workout, Hold to scan.

E)QUICK Speed Keys: Used to reach desired speed more quickly. (Choose a speed and then press ENTER to confirm)

F)Incline ARROW Keys: Used to adjust incline in small increments (0.5% increments).

G)Speed ARROW Keys: Used to adjust speed in small increments (0.1 mph increments).

H)Safety Key Position: Enables treadmill when safety key is inserted.

I)Reading Rack: Holds reading material. (Remove sales sticker before use)

j) INCLINE INDICATORS: Displays current incline percentage

K) speed INDICATORS: Displays current speed

13

IMPORTANT PRECAUTIONS INTRODUCTION

ASSEMBLY

BEFORE YOU BEGIN

TREADMILL OPERATION

LIMITED TROUBLESHOOTING CONDITIONING WARRANTY & MAINTENANCE GUIDELINES

1.3T_Rev.1.4.indd 12-13

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IMPORTANT INTRODUCTION PRECAUTIONS

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14

MONITOR DISPLAYS

speed • Shown as MPH. Indicates how fast your walking or running surface is moving.

time • Shown as Minutes:Seconds. View the time remaining or the time elapsed in your workout.

pulse • Shown as Beats Per Minute. Used to monitor your heart rate (displayed when contact is made with both pulse grips).

distance • Shown as Miles. Indicates distance traveled during your workout.

incline • Shown as Percent. Indicates the incline of your walking or running surface.

Calories • Total Calories burned during your workout.

HEART RATE

PULSE GRIPS

Place the palm of your hands directly on the grip pulse handlebars. Both hands must grip the bars for your heart rate to register. It takes 5 consecutive heart beats (15-20seconds) for your heart rate to register. When gripping the pulse handlebars, do not grip tightly. Holding the grips tightly may elevate your blood pressure. Keep a loose, cupping hold. You may experience an erratic readout if consistently holding the grip pulse handlebars. Make sure to clean the pulse sensors to ensure proper contact can be maintained. (See page 24).

GETTING STARTED - SELECTING A PROGRAM

Each program has different options from which to choose.

1)Select a Program using the Arrow keys; once a program has been chosen, press Enter. For Manual Program:

-Select an Incline % using the Arrow keys; once an incline % is chosen, press Enter.

-Select a Speed using the Arrow keys; once a speed has been chosen, press Enter. For ALL other Programs:

-Select a LEVEL using the Arrow keys; once a level has been chosen, press Enter.

2)Select a time using the Arrow keys; once a time has been chosen, press Enter.

3)Press the Start button to begin the program.

FINISHING A WORKOUT

When your workout is finished, the treadmill console will beep. Your workout information will stay displayed on the console for 30 seconds before it will reset.

QUICK ADJUST SPEED KEYS

When in a program you are able to press any desired Quick Adjust Key, followed by the ENTER button, to get a specific speed more quickly.

P R O G R A M : MANUAL

Allows ‘On The Fly’ manual speed and incline changes. Time-basedgoal.

P R O G R A M : INTERVALS

Walk or run a series of alternating speed levels. Time-basedgoal with 10 difficulty levels to choose from.Warm-upandcool-downlast 5:00 minutes each and are included in program times.

MPH

WARM-UP

1

2

3

4

SELECTED

COOL DOWN

 

 

 

 

 

 

 

 

 

Level 2

1.0

1.5

2.0

4.5

2.0

4.5

1.5

1.0

Level 1

1.0

1.5

2.0

4.0

2.0

4.0

 

1.5

1.0

 

 

 

 

 

 

 

REPEATEDARE UNTIL REACHEDISTIME

 

 

Level 7

1.8

2.6

3.5

7.0

3.5

7.0

2.6

1.8

Level 3

1.3

1.9

2.5

5.0

2.5

5.0

 

1.9

1.3

Level 4

1.3

1.9

2.5

5.5

2.5

5.5

 

1.9

1.3

Level 5

1.5

2.3

3.0

6.0

3.0

6.0

 

2.3

1.5

Level 6

1.5

2.3

3.0

6.5

3.0

6.5

 

2.3

1.5

 

 

 

 

 

 

 

SEGMENTS

 

 

 

 

 

 

 

 

 

 

 

Level 8

1.8

2.6

3.5

7.5

3.5

7.5

2.6

1.8

 

 

 

 

 

 

 

 

 

 

 

Level 9

2.0

3.0

4.0

8.0

4.0

8.0

 

3.0

2.0

 

 

 

 

 

 

 

 

 

 

Level 10

2.0

3.0

4.0

8.5

4.0

8.5

 

3.0

2.0

 

 

 

 

 

 

 

 

 

 

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IMPORTANT PRECAUTIONS INTRODUCTION

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16

P R O G R A M : WEIGHT LOSS

Challenges with various combinations of hills and valleys (incline & SPEED levels). Time-basedgoal with 10 difficulty levels to choose from.

PROGRAM SEGMENTS 30 SECS EACH

 

 

WARM-UP

1

2

3

4

5

6

7

8

COOL-DOWN

Level 1

Elevation

0.0

0.5

1.5

1.5

1.0

0.5

0.5

0.5

1.0

1.5

0.5

0.0

Speed

1.0

1.5

2.0

2.5

3.0

3.5

4.0

3.5

3.0

2.5

1.5

1.0

 

Level 2

Elevation

0.0

0.5

1.5

1.5

1.0

0.5

0.5

0.5

1.0

1.5

0.5

0.0

Speed

1.3

1.9

2.5

3.0

3.5

4.0

4.5

4.0

3.5

3.0

1.9

1.3

 

Level 3

Elevation

0.5

1.0

2.0

2.0

1.5

1.0

1.0

1.0

1.5

2.0

1.0

0.5

Speed

1.5

2.3

3.0

3.5

4.0

4.5

5.0

4.5

4.0

3.5

2.3

1.5

 

Level 4

Elevation

0.5

1.0

2.0

2.0

1.5

1.0

1.0

1.0

1.5

2.0

1.0

0.5

Speed

1.8

2.6

3.5

4.0

4.5

5.0

5.5

5.0

4.5

4.0

2.6

1.8

 

Level 5

Elevation

1.0

1.5

2.5

2.5

2.0

1.5

1.5

1.5

2.0

2.5

1.5

1.0

Speed

2.0

3.0

4.0

4.5

5.0

5.5

6.0

5.5

5.0

4.5

3.0

2.0

 

Level 6

Elevation

1.0

1.5

2.5

2.5

2.0

1.5

1.5

1.5

2.0

2.5

1.5

1.0

Speed

2.3

3.4

4.5

5.0

5.5

6.0

6.5

6.0

5.5

5.0

3.4

2.3

 

Level 7

Elevation

1.5

2.0

3.0

3.0

2.5

2.0

2.0

2.0

2.5

3.0

2.0

1.5

Speed

2.5

3.8

5.0

5.5

6.0

6.5

7.0

6.5

6.0

5.5

3.8

2.5

 

Level 8

Elevation

1.5

2.0

3.0

3.0

2.5

2.0

2.0

2.0

2.5

3.0

2.0

1.5

Speed

2.8

4.1

5.5

6.0

6.5

7.0

7.5

7.0

6.5

6.0

4.1

2.8

 

Level 9

Elevation

2.0

2.5

3.5

3.5

3.0

2.5

2.5

2.5

3.0

3.5

2.5

2.0

Speed

3.0

4.5

6.0

6.5

7.0

7.5

8.0

7.5

7.0

6.5

4.5

3.0

 

Level 10

Elevation

2.0

2.5

3.5

3.5

3.0

2.5

2.5

2.5

3.0

3.5

2.5

2.0

Speed

3.3

4.9

6.5

7.0

7.5

8.0

8.5

8.0

7.5

7.0

4.9

3.3

 

CONDITIONING GUIDELINES

Always consult your physician before beginning an exercise program.

HOW OFTEN? (Frequency of Workouts)

The American Heart Association recommends that you exercise at least 3 to 4 days per week to maintain cardiovascular fitness. If you have other goals such as weight or fat loss, you will achieve your goal faster with more frequent exercise. Whether it’s 3 days or 6 days, remember that your ultimate goal should be to make exercise a lifetime habit. Many people are successful staying with a fitness program if they set aside a specific time of day to exercise. It doesn’t matter whether it’s in the morning before breakfast, during lunch hour or while watching the evening news. What’s more important is that it’s a time that allows you to keep a schedule, and a time when you won’t be interrupted. To be successful with your fitness program, you have to make it a priority in your life. So decide on a time, pull out your day planner and pencil in your exercise times for the next month!

HOW LONG? (Duration of Workouts)

For aerobic exercise benefits, it’s recommended that you exercise from between 24 and 60 minutes per session. But start slowly and gradually increase your exercise times. If you’ve been sedentary during the past year, it may be a good idea to keep your exercise times to as little as five minutes initially. Your body will need time to adjust to the new activity. If your goal is weight loss, a longer exercise session at lower intensities has been found to be most effective. A workout time of 48 minutes or more is recommended for best weight loss results.

HOW HARD? (Intensity of Workouts)

How hard you workout is also determined by your goals. If you use your treadmill to prepare for a 5K run, you will probably work out at a higher intensity than if your goal is general fitness. Regardless of your long term goals, always begin an exercise program at low intensity. Aerobic exercise does not have to be painful to be beneficial! There are two ways to measure your exercise intensity. The first is by monitoring your heart rate (using the grip pulse handlebars or a wireless chest transmitter - may be sold separately), and the second is by evaluating your perceived exertion level (this is simpler than it sounds!).

PERCEIVED EXERTION LEVEL

A simple way to gauge your exercise intensity is to evaluate your perceived exertion level. While exercising, if you are too winded to maintain a conversation without gasping, you are working out too hard. A good rule of thumb is to work to the point of exhilaration, not exhaustion. If you cannot catch your breath, it’s time to slow down. Always be aware of these warning signs of overexertion.

17

IMPORTANT PRECAUTIONS INTRODUCTION

ASSEMBLY

BEFORE YOU BEGIN

TREADMILL OPERATION

LIMITED TROUBLESHOOTING CONDITIONING WARRANTY & MAINTENANCEGUIDELINES

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7/12/06 8:25:15 AM

 

 

 

 

 

 

 

INTRODUCTION

 

 

 

 

 

 

 

 

TARGET HEART RATE ZONE CHART

 

 

 

 

 

 

 

 

 

 

 

 

IMPORTANT PRECAUTIONS

ASSEMBLY

BEFORE BEGIN YOU

TREADMILL OPERATION

What is Target Heart Rate Zone?

Target Heart Rate Zone tells you the number of times per minute your heart needs to beat to achieve a desired workout effect. It is represented as a percentage of the maximum number of times your heart can beat per minute. Target Zone will vary for each individual, depending on age, current level of conditioning, and personal fitness goals. The American Heart Association recommends working-outat a

Target Heart Rate Zone of between 60% and 75% of your maximum heart rate. A beginner will want to workout in the 60% range while

a more experienced exerciser will want to workout in the 70-75%range. See chart for reference.

100%

 

 

 

 

 

 

 

 

 

 

 

75%

150

 

 

 

 

 

 

 

 

 

 

 

146

 

 

 

 

 

 

 

 

 

 

 

143

 

 

 

 

 

 

 

 

60%

 

T

 

 

 

 

 

 

 

 

 

 

9

 

 

 

 

 

 

 

120

A

13

13

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

R

 

 

 

 

 

 

 

 

5

13

 

 

 

 

 

 

 

117

 

G

 

 

 

 

 

 

MINUTE

 

 

114

E

1

128

 

 

 

 

 

 

 

 

 

 

 

 

 

111

T

12

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

10

Z

4

12

 

 

 

 

 

 

 

 

 

 

 

 

 

 

O

 

PER

 

 

 

 

8

5

 

0

116

 

 

 

 

 

 

 

 

 

 

 

 

10

 

N

 

 

 

 

 

 

 

 

102

 

E

 

BEATS

 

 

 

 

 

 

99

 

 

 

 

 

 

 

 

97

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

93

 

 

 

 

 

 

 

 

 

 

 

AGE

20

25

30

35

40

45

50

55

60

65

 

CONDITIONING

 

 

 

GUIDELINES

 

example:

 

 

 

 

 

 

 

 

For a 42-year-olduser: Find age along the bottom of the chart (round to 40), follow age column up to

 

 

 

 

the target zone bar. Results: 60% of maximum Hear Rate = 108 Beats Per Minute, 75% of maximum

 

&

 

 

Heart Rate = 135 Beat Per Minute.

 

TROUBLESHOOTING

 

 

 

 

MAINTENANCE

 

 

Always consult your physician before beginning an exercise program.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WARRANTY

 

 

 

 

LIMITED

 

 

 

 

 

 

18

 

 

 

 

 

 

T I P S STRETCHING

STRETCH FIRST

Before using your product, it is best to take a few minutes doing a few gentle stretching exercises. Stretching prior to exercise will improve flexibility and reduce chances of exercise related injury. Ease into each of these stretches with a slow gentle motion. Do not stretch to the point of pain. Make sure not to

bounce while doing these stretches.

1. STANDING CALVE MUSCLE STRETCH

Stand near a wall with the toes of tour left foot about 18" from the wall, and the right foot about 12" behind the other foot. Lean forward, pushing against the wall with your palms. Keep your heels flat and hold this position for a count of 15 seconds. Make sure that you do not bounce while stretching. Repeat on the other side.

2. STANDING QUADRICEPS STRETCH

Using a wall to provide balance, grasp your left ankle with your left hand and hold your foot against the back of your thigh for 15 seconds. Repeat with your right ankle and hand.

3. SITTING HAMSTRING & LOWER BACK MUSCLE STRETCH

Sit on the floor with your legs together and straight out in front of you. Do not lock your knees. Extend your fingers towards your toes and hold for a count of 15 seconds. Make sure that you do not bounce while stretching. Sit upright again. Repeat one time.

19

IMPORTANT PRECAUTIONS INTRODUCTION

ASSEMBLY

BEFORE YOU BEGIN

TREADMILL OPERATION

LIMITED TROUBLESHOOTING CONDITIONING WARRANTY & MAINTENANCEGUIDELINES

1.3T_Rev.1.4.indd 18-19

7/12/06 8:25:18 AM