Page 1
USER’S MANUAL
X-FIT 2P
MOTORIZED TREADMILL
MODEL NUMBER: X-FIT 2P
USER WEIGHT LIMITATION: 136kgs. (300lbs.)
SERIAL NUMBER (found on frame):
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X-FIT 2P TREADMILL
2
PRECAUTIONS
Precautions:
WARNING: To reduce the risk of burns, fire, electric shock, or injury to persons, read the following important precautions and
information before operating the treadmill. It is the responsibility of the owner to ensure that all users of this treadmill are
adequately informed of all warnings and precautions.
Use the treadmill only as described in this manual.
Place on a level surface, with 2 meters (6 feet) of clearance behind it. Do not place the treadmill on any surface that
blocks air openings. To protect the floor or carpet from damage, place a mat under the treadmill.
When choosing a location for the treadmill make sure that the location and position permit access to a plug.
Keep the treadmill indoors, away from moisture and dust. Do not put the treadmill in a garage or covered patio, or
near water.
Do not operate the treadmill where aerosol products are used or where oxygen is being administered.
Keep children under the age of 12 and pets away from the treadmill at all times.
The treadmill should not be used by persons weighing more than 136kg (300lbs.).
Never allow more than one person on the treadmill at a time. Wear appropriate exercise clothing when using the
treadmill. Do not wear loose clothing that could become caught in the treadmill. Athletic support clothes are
recommended for both men and women. Always wear athletic shoes. Never use the treadmill with bare feet,
wearing only stockings, or in sandals.
When connecting the power cord, plug the power cord into a grounded circuit. No other appliance should be on the
same circuit.
Always straddle the belt and allow it to start moving before stepping onto the belt.
Always examine your treadmill before using to ensure all parts are in working order.
Allow the belt to fully stop before dismounting.
Never insert any object or body parts into any opening.
Follow the safety information in regards to plugging in your treadmill.
Keep the power cord away from the incline wheels and do not run the power cord underneath your treadmill. Do not
operate the treadmill with a damaged or frayed power cord.
Always unplug the treadmill before cleaning and/or servicing. Service to your treadmill should only be performed by
an authorized service representative, unless authorized and/or instructed by the manufacturer. Failure to follow
these instructions will void the treadmill warranty.
Never leave the treadmill unattended while it is running.
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X-FIT 2P TREADMILL
3
POWER REQUIREMENTS
Power Requirements:
IMPROPER CONNECTION OF THE EQUIPMENT GROUNDING CONNECTOR CAN RESULT IN A RISK OF AN
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 INSTALLED BY A QUALIFIED ELECTRICIAN.
This treadmill can be seriously damaged by sudden voltage changes in your home’s electrical power. Voltage spikes, surges
and noise interference can result from weather conditions or from other appliances being turned on or off. To reduce the
possibility of treadmill damage, always use a surge protector (not included) with your treadmill.
Surge protectors can be purchased at most hardware stores. The manufacturer recommends a single outlet surge protector
with a UL 1449 rating as a Transient Voltage Surge Suppressor (TVSS) with a UL suppressed voltage rating of 400V or less
and an electrical rating 120VAC, 15 amps.
This treadmill must be grounded to reduce the risk of electrical shock. Grounding provides a path of least resistance for
electric current, should the treadmill malfunction. This treadmill comes with an electrical cord having an equipment-grounding
conductor and a grounding plug. Always plug the power cord into a surge protector, and plug the surge protector into an
appropriate 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 illustrated in the
drawing below.
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X-FIT 2P TREADMILL
4
PREASSEMBLY
Open the boxes:
You are now ready to open the boxes of your new equipment. Make sure to inventory all of the parts that are included in the
boxes. Check the Hardware Comparison Chart for a full count of the number of parts included for this product to be
assembled properly. If you are missing any parts or have any assembly questions call the manufacturer.
Gather your tools:
Before starting the assembly of your unit, make sure that you have gathered all the necessary tools you may require to
assemble the unit properly. Having all of the necessary equipment at hand will save time and make the assembly quick and
hassle-free.
Clear your work area:
Make sure that you have cleared away a large enough space to properly assemble the unit. Make sure the space is free
from anything that may cause injury during assembly. After the unit is fully assembled, make sure there is a comfortable
amount of free area around the unit for unobstructed operation.
Invite a friend:
Some of the assembly steps may require heavy lifting. It is recommended that you obtain the assistance of another person
when assembling this product.
User Weight Limitation:
Please note that there is a weight limitation for this product. If you weigh more than 136kgs (300lbs.) it is not
recommended that you use this product. Serious injury may occur if the user’s weight exceeds the limit shown
here. This product is not intended to support users whose weight exceeds this limit.
Reset Button:
The treadmill will shut off automatically if it encounters a surge in power. A reset button is located on the lower front of the
motor covering, as shown in the drawing below. If the treadmill should shut down you should first turn the power on/off switch
to the “off” position, then press the reset button. The treadmill will now work properly.
The Power on/off switch is located at the top of
the power plate.
The Reset button is located at the middle
of the power plate.
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X-FIT 2P TREADMILL
5
HARDWARE COMPARISON CHART
Hardware chart:
For your convenience, we have identified the hardware used in the assembly of this product. This chart is provided to help
you identify those items that may be unfamiliar to you.
NO.
DESCRIPTION
QTY.
9
M6 x 20mm Screw
2
17
M8 x 19 Handlebar Fixing
Bolt
4
21
Plastic Bracket
2
22
M6 x 15mm Screw
2
23
M8 x 15mm Bolt
4
109
M8 x 78mm Bolt
2
110
Metal Cap
2
112
#8 x 19mm Drill Head
Screw
4
113
#8 x 19 Screw
4
A
Wrench
1
B
Phillips Head Wrench
1
C
Allen Head Wrench
1
MILLIMETERS
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X-FIT 2P TREADMILL
6
PARTS LIST
No.
Description
Qty.
Order No.
No.
Description
Qty.
Order No.
1
Computer Screw
4
XFIT2P-01
31
Spring
1
XFIT2P -31
2
Console
1
XFIT2P -02
32
Base Frame End Cap
2
XFIT2P -32
3
Top Console Housing
1
XFIT2P -03
33
Level Adjust
2
XFIT2P -33
4
Bottom Console Housing
1
XFIT2P -04
34
Base Frame
1
XFIT2P -34
5
Wire Protection Ring
1
XFIT2P -05
35
Rear Moving Wheel
2
XFIT2P -35
6
Safety Key
1
XFIT2P -06
36
Cushion
4
XFIT2P -36
7
M4 x 12mm Screw
7
XFIT2P -07
37
Cap1XFIT2P -37
8
Console Support Tube
1
XFIT2P -08
38
3/8” x 30mm Bolt
1
XFIT2P -38
9
M6 x 15mm Screw
2
XFIT2P -09
39
Bushing
1
XFIT2P -39
10
Handlebar Front End Cap
2
XFIT2P -10
40
Wheel
1
XFIT2P -40
11
Motion Control Sensor
2
XFIT2P -11
41
Deck Frame Support
1
XFIT2P -41
12
Hand Pulse Sensor
2
XFIT2P -12
42
Shock
1
XFIT2P -42
13
M8 x 50 Allen Head Bolt
4
XFIT2P -13
43
C Clip
2
XFIT2P -43
14
Handlebar - Left
1
XFIT2P -14
44
4.5 x 12mm Washer
8
XFIT2P -44
15
Handlebar - Right
1
XFIT2P -15
45
M8 x 15mm Screw
25
XFIT2P -45
16
M8 x 76mm Allen Head Bolt
2
XFIT2P -16
46
M10 Nylon Nut
6
XFIT2P -46
17
M8 x 19 Handlebar Fixing Bolt
4
XFIT2P -17
47
Bushing
6
XFIT2P -47
18
M5 x 10mm Allen Head Bolt
1
XFIT2P -18
48
Wheel Shaft
2
XFIT2P -48
19
Left Upright
1
XFIT2P -19
49
M8 Nylon Nut
5
XFIT2P -49
20
Right Upright
1
XFIT2P -20
50
M10 x 60mm Bolt
2
XFIT2P -50
21
Plastic Cover
2
XFIT2P -21
51
Caster Wheel - Front
2
XFIT2P -51
22
M6 x 15mm Screw
2
XFIT2P -22
52
Caster Bracket
2
XFIT2P -52
23
M8 x 15mm Bolt
8
XFIT2P -23
53
Console Support Fixing
Screw
1
XFIT2P -53
24
M5 x 8mm Bolt
2
XFIT2P -24
54
Motor Hood Insert
1
XFIT2P -54
25
Switch Plate
1
XFIT2P -25
55
Motor Hood
1
XFIT2P -55
26
M14 x 90mm Bolt
2
XFIT2P -26
56
M8 x 50mm Screw
2
XFIT2P -56
27
Elevation Support Tube Cover
- Right
1
XFIT2P -27
57
6.5 x 13mm Washer
5
XFIT2P -57
28
M5 x 10mm Screw
1
XFIT2P -28
58
Side Rail
2
XFIT2P -58
29
6.5 x 13mm Washer
1
XFIT2P -29
59
Deck End Cap - Left
1
XFIT2P -59
30
Fold Up Lock
1
XFIT2P -30
60
Deck End Cap - Right
1
XFIT2P -60
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X-FIT 2P TREADMILL
7
PARTS LIST
No.
Description
Qty.
Order No.
No.
Description
Qty.
Order No.
61
Running Belt
1
XFIT2P -61
91
Bushing
2
XFIT2P –91
62
Rail Guide
8
XFIT2P -62
92
Plastic Clamp - Top
2
XFIT2P –92
63
M8 x 25mm Screw
8
XFIT2P -63
93
Plastic Clamp - Bottom
1
XFIT2P –93
64
Running Deck
1
XFIT2P -64
94
Bracket
2
XFIT2P –94
65
Washer
2
XFIT2P -65
95
M10 x 90mm Screw
1
XFIT2P –95
66
Rubber Cushion
1
XFIT2P -66
96
Spring Washer
8
XFIT2P –96
67
M8 x 135mm Bolt
1
XFIT2P -67
97
Rear Roller
1
XFIT2P –97
68
Motor Bracket
1
XFIT2P -68
98
Rear Roller Shaft
1
XFIT2P –98
69
M8 x 15mm Screw
2
XFIT2P-69
99
M8 Nut
5
XFIT2P –99
70
Spring Washer
2
XFIT2P -70
100
M8 x 19mm Allen Head
Bolt4XFIT2P –100
71
8 x 16mm Washer
1
XFIT2P-71
101
Deck Wheel
2
XFIT2P –101
72
M10 x 136mm Hex Bolt
1
XFIT2P -72
102
M8 x 43mm Bolt
2
XFIT2P –102
73
Driving Motor
1
XFIT2P -73
103
Motor Belly Pan
1
XFIT2P –103
74
Motor Drive Belt
1
XFIT2P -74
104
M8 x 35mm Screw
2
XFIT2P –104
75
Elevation Motor
1
XFIT2P -75
105
Elevation Support Tube
Cover - Left
1
XFIT2P –105
76
Clip2XFIT2P -76
106
Deck Frame
1
XFIT2P –106
77
M5 x 12mm Screw
2
XFIT2P -77
107
Cap2XFIT2P –107
78
M10 x 63mm Bolt
1
XFIT2P –78
108
Rubber Cushion
2
XFIT2P –108
79
Motor Control Board
1
XFIT2P –79
109
M8 x 78mm Bolt
2
XFIT2P –109
80
Transformer Board
1
XFIT2P –80
110
Metal Cap
2
XFIT2P –110
81
M10 x 35mm Screw
9
XFIT2P –81
111
Cross Brace
1
XFIT2P –111
82
Elevation Support
1
XFIT2P –82
112
#8 x 19mm Drill Head
Screw
4
XFIT2P –112
83
Micro Switch
1
XFIT2P –83
113
#8 x 19 Screw
4
XFIT2P –113
84
Frame Cover - Left
1
XFIT2P –84
114
Handlebar Rear End Cap –
Left #1
1
XFIT2P –114
85
M6 x 70mm Screw
3
XFIT2P –85
115
Handlebar Rear End Cap –
Left #2
1
XFIT2P –115
86
Deck Cushion
8
XFIT2P –86
116
Handlebar Rear End Cap –
Right #2
1
XFIT2P –116
87
Front Roller with Flywheel
1
XFIT2P –87
117
Handlebar Rear End Cap –
Right #1
1
XFIT2P –117
88
Front Roller Shaft
1
XFIT2P –88
89
Fame Cover - Right
1
XFIT2P –89
90
10mm Shaft
1
XFIT2P -90
Page 8
X-FIT 2P TREADMILL
8
PARTS DIAGRAM
A MAJORITY OF THE PARTS SHOWN HERE HAVE BEEN PREASSEMBLED AT THE FACTOR
Page 9
X-FIT 2P TREADMILL
9
PARTS DIAGRAM
A MAJORITY OF THE PARTS SHOWN HERE HAVE BEEN PREASSEMBLED AT THE FACTORY.
Page 10
X-FIT 2P TREADMILL
10
ASSEMBLY
STEP 1:
Remove your treadmill from the carton as shown in FIG 1.
Rotate the Left and Right Uprights (19 and 20) into position and secure using four M8 x 15mm Bolts (23).
FIG. 1
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X-FIT 2P TREADMILL
11
ASSEMBLY
STEP 2:
Remove the Console Support Fixing Screw (53) from the Right Upright (20). Rotate the Console Support Tube (8) up into
position and secure using the Console Support Fixing Screw (53).
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X-FIT 2P TREADMILL
12
ASSEMBLY
STEP 3:
Rotate the Top Console Housing (3) up into position and secure using two M6 x 15mm Screws (9).
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X-FIT 2P TREADMILL
13
ASSEMBLY
STEP 4:
Attach the Cross Brace (111) to the Left Upright (19) and Right Upright (20) and secure using two Metal Caps (110) and M8 x
78mm Bolts (109).
Locate the M8 x 76mm Allen Head Bolts (16) on the outsides of the Left and Right Uprights (19 and 20). Fully tighten both
M8 x 76mm Allen Head Bolts (16) at this time.
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X-FIT 2P TREADMILL
14
ASSEMBLY
STEP 5:
Connect the wires from the Handlebar - Left (14) to the Left Upright (19). Attach the Handlebar - Left (14) to the Left Upright
(19) using two M8 x 19 Handlebar Fixing Bolts (17).
NOTE: Make sure all wires are recessed inside the Left Upright (19), do not trap or pinch any of the wires.
Repeat this procedure to attach the Handlebar - Right (15) to the Right Upright (20).
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X-FIT 2P TREADMILL
15
ASSEMBLY
STEP 6:
Attach the Handlebar Rear End Cap – Left #1 (114) and Handlebar Rear End Cap – Left #2 (115) to the Left Upright (19)
using two #8 x 19mm Drill Head Screws (112) and #8 x 19 Screws (113).
Repeat this procedure to attach the Handlebar Rear End Cap – Right #2 (116) and Handlebar Rear End Cap – Right #1
(117) to the Right Upright (20).
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X-FIT 2P TREADMILL
16
ASSEMBLY
STEP 7:
Attach one Plastic Cover (21) to the Left Upright (19) and Right Upright (20) using one M6 x 15mm Screw (22) for each.
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X-FIT 2P TREADMILL
17
FOLDING INSTRUCTIONS
FOLLOW THESE INSTRUCTIONS TO FOLD UP YOUR X-FIT 2P TREADMILL:
Your treadmill can be folded up for space saving storage space. Simply lift the deck up from the rear of the treadmill and fold
up until it locks in place. TO PREVENT INJURY BE SURE YOU HAVE A FIRM HOLD WHEN RAISING THE DECK. You
will hear a “click” sound as the lock engages.
1. Stand behind the treadmill and lift the deck up.
2. Raise the deck up until the lock engages.
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X-FIT 2P TREADMILL
18
UNFOLDING INSTRUCTIONS
FOLLOW THESE INSTRUCTIONS TO UNFOLD YOUR X-FIT 2P TREADMILL:
To unfold the treadmill for use begin by standing behind and supporting the deck with your hands. Next release the lock with
your foot by stepping on the release lever. TO PREVENT INJURY BE SURE YOU HAVE A FIRM HOLD ON THE DECK
BEFORE RELEASING THE LOCK. Slowly lower the deck until it rests securely on the ground.
1. Support the deck and release the lock with your foot.
2. Slowly lower the deck until it rests securely on the ground.
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X-FIT 2P TREADMILL
19
TRANSPORT INSTRUCTIONS
How to transport the treadmill:
1. Start by first folding up the running deck as described on
the FOLDING INSTRUCTIONS page in this manual.
Stand behind the treadmill and tilt it forward onto the front
transport wheels.
1. Fold up the deck and tilt forward onto front
transport wheels.
2. Before attempting to move the treadmill be sure the rear
transport wheel has been flipped down as shown.
2. Flip the rear transport wheel down.
3. With the rear transport wheel flipped down, roll the
treadmill to a desired location.
3. Roll the treadmill to a desired position.
4. After the treadmill has been moved, flip the rear
transport wheel back up by stepping down on the pedal.
Unfold the deck by following the procedure as described
on the UNFOLDING INSTRUCTIONS page in this
manual.
4. Release the rear transport wheel before unfolding
the treadmill.
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X-FIT 2P TREADMILL
20
MAINTENANCE
HOW TO MAINTAIN THE X-FIT 2P TREADMILL:
Proper maintenance is very important to ensure your treadmill is always in top working condition. Improper maintenance
could cause damage or shorten the life of your treadmill and exceed any LIMITED WARRANTY coverage.
Important: Never use abrasives or solvents to clean the treadmill. To prevent damage to the computer, keep liquids
away and keep it out of direct sunlight.
Inspect and tighten all parts of the treadmill regularly. Replace any worn parts immediately.
BELT ADJUSTMENT:
Belt adjustment and tension performs two functions: adjustment for tension and centering. The running belt has been
adjusted properly at the factory. However transportation, uneven flooring or other unpredicted reasons could cause the belt
to shift off center resulting in the belt rubbing with the plastic side rail or end caps and possibly causing damage. To adjust
the belt back to it’s proper position please follow the directions below:
Walking belt has shifted to the left: First unplug the power cord from the surge protector. Using the hex key
provided, turn the left rear roller adjustment bolt 1/4 turn in the clockwise direction. Plug the power cord back into
the surge protector and run the treadmill at 2.5 mph. You should see the belt start to correct itself, moving back
towards the center. Repeat the above procedure until the walking belt is centered. It may be necessary to set
walking belt tension once you have completed this procedure if the belt feels like it is slipping while walking. Refer
below to the "Walking belt slipping" instructions.
Walking belt has shifted to the right: First unplug the power cord from the surge protector. Using the hex key
provided, turn the right rear roller adjustment bolt 1/4 turn in the clockwise direction. Plug the power cord back into
the surge protector and run the treadmill at 2.5 mph. You should see the belt start to correct itself, moving back
towards the center. Repeat the above procedure until the walking belt is centered. It may be necessary to set
walking belt tension once you have completed this procedure if the belt feels like it is slipping while walking. Refer
below to the "Walking belt slipping" instructions.
Walking belt is slipping: First unplug the power cord from the surge protector. Using the hex key provided, turn
both the left and right rear roller adjustment bolts the same distance, usually a 1/4 turn in the clockwise direction.
Plug the power cord back into the surge protector and run the treadmill at 2.5 mph. You should now walk on the belt
to determine if the belt is still slipping. Repeat the above procedure until the walking belt is not slipping. The
tension should be just tight enough not to slip.
WARNING! Do not over tighten rollers! This will cause premature roller bearing failure!
Right and left tension bolts are located at the rear of the treadmill.
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X-FIT 2P TREADMILL
21
MAINTENANCE
CLEANING:
Routine cleaning of your treadmill will extend the product's life.
Warning: To prevent electrical shock, be sure the power to the treadmill is OFF and the power cord is unplugged
from the wall electrical outlet before attempting any cleaning or maintenance.
Important: Never use abrasives or solvents to clean the treadmill. To prevent damage to the computer, keep liquids
away and keep it out of direct sunlight.
After each workout: Wipe off the console and other treadmill surfaces with a clean, water dampened soft cloth to
remove excess perspiration.
Weekly: Use of a treadmill mat is recommended for ease of cleaning. Dirt from your shoes contacts the belt and
eventually makes it to underneath the treadmill. Vacuum underneath treadmill once a week.
DECK LUBRICATION:
The walking belt has been pre-lubricated at the factory. However, it is recommended that the walking board be checked
periodically for lubrication to ensure optimal treadmill performance. Your treadmill should not have to be lubricated usually
within the first year or 500 hours of use.
Every 3 months of operation lift the sides of the walking belt and feel the top surface of the walking board as far as you can
reach. If you feel signs of silicone, no further lubrication is required. If it feels dry to the touch, follow the instructions below.
Please use a non-petroleum based silicone.
To apply lubricant to the walking belt:
1. Position the walking belt so that the seam is located on top and in center of the walking board.
2. Insert the spray nozzle into the spray head of the lubricant can.
3. While lifting the side of the walking belt, position the spray nozzle between the walking belt and the board
approximately 6" from the front of the treadmill. Apply the silicone spray to the walking board, moving from the front
of the treadmill to the rear. Repeat this on the other side of the belt. Spray approximately 4 seconds on each side.
4. Allow the silicone to "set" for 1 minute before using the treadmill.
Spray from front to back.
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X-FIT 2P TREADMILL
22
IMPORTANT STEPS
Warning:
Before using this product, please consult your personal physician for a complete physical examination. Frequent and
strenuous exercise should be approved by your doctor first. If any discomfort should result from your use of this product, stop
exercising and consult your doctor. Proper usage of this product is essential. Please read your manual carefully before
exercising.
Please keep all children away from the equipment during use and when equipment is unattended.
Always wear appropriate clothing, including athletic shoes, when exercising. Do not wear loose clothing that could become
caught during exercising.
Make sure that all bolts and nuts are tightened when equipment is in use. Periodic maintenance is required on all exercise
equipment to keep it in good condition.
Before beginning:
How you begin your exercise program depends on your physical condition. If you have been inactive for several years, or
are severely overweight, you must start slowly and increase your time gradually, a few minutes per week.
Initially you may be able to exercise only for a few minutes in your target zone. However, your aerobic fitness will improve
over the next six to eight weeks. Don’t be discouraged if it takes longer. It’s important to work at your own pace. Ultimately,
you’ll be able to exercise continuously for 30 minutes. And the better your aerobic fitness, the harder you will have to work to
stay in your target zone. But remember these essentials:
Contact your physician before starting a workout or training program. Have your doctor review your training and diet
programs to advise you of a workout routine you should adopt.
Begin your training program slowly with realistic goals that have been set by you and your doctor.
Supplement your program with some type of aerobic exercise such as walking, jogging, swimming, dancing and/or
bicycling. Monitor your pulse frequently. If you do not have an electronic heart rate monitor, have your physician
show you the proper way to manually check your pulse by using your wrist or neck. Establish your target heart rate
based on your age and condition.
Drink plenty of fluids during the course of your routine. You must replace the water content lost from excessive
exercising to avoid dehydration. Avoid drinking large amounts of cold liquids. Fluids should be at room temperature
when consumed.
Page 23
X-FIT 2P TREADMILL
23
TARGET HEART RATE
Finding your pulse:
To make sure your heart is beating in its target zone, you’ll need to know how to monitor your heart rate. The easiest way is
to feel the pulse in the carotid artery on either side of your neck, between the windpipe and the large neck muscles. Count
the number of beats in ten seconds, and then multiply that number by six. This gives you the number of beats per minute.
How fast should your heart beat during aerobic exercise? Fast enough to reach and stay in its “target zone,” a range of beats
per minute that is largely determined by your age and physical condition. To determine your target zone, consult the chart
we have provided.
FIND YOUR TARGET HEART RATE
HEART RATE in beats per minute
200
180
160
140
120
100
80
2025303540455055606570
AGE IN YEARS
ADVANCED: Sports, athletic conditioning or interval training
FITNESS: Optimal training, aerobic or cardiovascular
HEALTH: Beginner, low intensity with long duration produces fat burning
Aerobic exercise:
Is any sustained activity that sends oxygen to your muscles via your heart and lungs. It will improve the fitness of your lungs
and heart: your body’s most important muscle. Aerobic fitness is promoted by any activity that uses your large muscle
groups - arms, legs or buttocks, for example. Your heart beats quickly and you breathe deeply. An aerobic exercise should
be part of your entire exercise routine.
Page 24
X-FIT 2P TREADMILL
24
MUSCLE CHART
Targeted muscle groups:
The exercise routine that is performed on this product will develop primarily lower body muscle groups. These muscle groups
are shown in gray color on the chart below.
Shoulder muscles
A
B
Pectoral muscles
Bicep muscle
C
D
Abdominal muscles
Forearm muscles
E
F
Quadricep muscles
Calf muscles
G
H
Trapezius muscles
Tricep muscles
IJBack muscles
Gluteal muscles
K
L
Hamstring muscles
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STRETCHING ROUTINE
Warm up and cool down:
A successful exercise program consists of a warm-up, aerobic exercise, and a cool-down. Do the entire program at least two
and preferably three times a week, resting for a day between workouts. After several months, you can increase your
workouts to four or five times per week.
Warming up is an important part of your workout, and should begin every session. It prepares your body for more strenuous
exercise by heating up and stretching out your muscles, increasing your circulation and pulse rate, and delivering more
oxygen to your muscles. At the end of your workout, repeat these exercises to reduce sore muscle problems. We suggest
the warm-up and cool-down exercises on the following pages:
Toe Touch:
Slowly bend forward from your waist, letting your back and shoulders relax as you
stretch toward your toes. Reach down as far as you can and hold for 15 counts.
Shoulder Lift:
Lift your right shoulder up toward your ear for one count. Then lift your left
shoulder up for one count as you lower your right shoulder.
Head Roll:
Rotate your head to the right for one count, feeling the stretch up the left side of
your neck. Next, rotate your head back for one count, stretching your chin to the
ceiling and letting your mouth open. Rotate your head to the left for one count,
and finally, drop your head to your chest for one count.
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X-FIT 2P TREADMILL
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STRETCHING ROUTINE
Hamstring Stretch:
Sit with your right leg extended. Rest the sole of your left foot against your right
inner thigh. Stretch toward your toe as far as possible. Hold for 15 counts. Relax
and then repeat with left leg extended.
Inner Thigh Stretch:
Sit with the soles of your feet together with your knees pointing outward. Pull your
feet as close into your groin as possible. Gently push your knees towards the floor.
Hold for 15 counts.
Side Stretch:
Open your arms to the side and continue lifting them until they are over your head.
Reach your right arm as far upward toward the ceiling as you can for one count.
Feel the stretch up your right side. Repeat this action with your left arm.
Calf-Achilles Stretch:
Lean against a wall with your left leg in front of the right and your arms forward.
Keep your right leg straight and the left foot on the floor; then bend the left leg and
lean forward by moving your hips toward the wall. Hold, and then repeat on the
other side for 15 counts.
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Copyright © 2006 R0231-17
X-FIT 2P TREADMILL
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