Freemotion 3500 XLS, 3000 XLS User Manual

Model No. VFMTL1106.0 Serial No.

The serial number is found in the location shown below. Write the serial number in the space above.

Serial Number Decal

QUESTIONS?

At FreeMotion Fitness, we’re committed to providing complete customer satisfaction. If you have questions, see HOW TO CONTACT CUSTOMER CARE on the back cover of this manual.

CAUTION

Read all precautions and instructions in this manual before using this equipment. Keep this manual for future reference.

USER'S MANUAL

TABLE OF CONTENTS

IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3

BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5

ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6

HOW TO USE THE CHEST PULSE SENSOR . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8

TREADMILL OPERATION . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9

TROUBLESHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22

SIX-MONTH PREVENTIVE MAINTENANCE RECORD . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .25

EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .26

PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .28

EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .30

FREEMOTION is a registered trademark of ICON IP, Inc.

IMPORTANT PRECAUTIONS

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

ollowing important precautions and information before operating the treadmill.

1. It is the responsibility of the owner to ensure hat all users of the treadmill are adequately

t informed of all warnings and precautions.

2. Use the treadmill only as described in this

manual.

3. Place the treadmill on a level surface, with at

least eight feet of clearance behind it and two feet on each side. Do not place the treadmill on any surface that blocks air openings. To protect the floor or carpet from damage, place a mat under the treadmill.

4. Keep the treadmill indoors, away from mois-

ture and dust. Do not place the treadmill in a garage or covered patio, or near water.

5. Do not operate the treadmill where aerosol

products are used or where oxygen is being administered.

6. Do not operate the treadmill until it is properly

assembled (see ASSEMBLY on page 6).

7. Inspect and properly tighten all parts of the

treadmill regularly.

8. Keep children under the age of 12 and pets

away from the treadmill at all times.

9. The treadmill should not be used by persons

weighing more than 350 pounds. Do not allow more than one person on the treadmill at a time.

10. When connecting the power cord (see page

9), plug the power cord into a surge suppres sor (not included) and plug the surge sup pressor into a grounded circuit capable of carrying 15 or more amps. No other appliance should be on the same circuit. Do not use an extension cord.

Use only a single-outlet surge suppressor

11.

that meets all the specifications described on page 9. To purchase a surge suppressor, call the toll-free Customer Care telephone number

on the back cover of this manual and order

art number 146148, or see your local elec-

p tronics store.

12. Failure to use a properly functioning surge suppressor could result in damage to the control system of the treadmill. If the control system is damaged, the walking belt may change speed, accelerate, or stop unexpectedly, which may result in a fall and serious injury.

13. Keep the power cord and the surge suppressor away from heated surfaces.

14. Never move the walking belt while the power is turned off. Do not operate the treadmill if the power cord or plug is damaged or if the treadmill is not working properly. (See TROUBLESHOOTING on page 22 if the treadmill is not working properly.)

15. Read, understand, and test the emergency stop procedure before using the treadmill (see step 3 on page 11).

16. Never start the treadmill while you are standing on the walking belt. Always hold the handrails while using the treadmill.

17. The treadmill is capable of high speeds. Adjust the speed in small increments to avoid sudden jumps in speed.

The pulse sensors are not medical devices.

18. Various factors, including the user's movement, may affect the accuracy of heart rate readings. The pulse sensors are intended only as an exercise aid in determining heart rate trends in general.

19. Never leave the treadmill unattended while it is running. Always remove the key, unplug the power cord, and move the on/off switch to the “off” position when the treadmill is not in use.

Do not change the incline of the treadmill by

20. placing objects under it.

21. Never insert or drop any object into any

Do not remove or insert this plug while the safety key is inserted in the console. Touch metal frame before removing or inserting plug. Static sensitive components may be affected.

WARNING

pening.

22. Make sure to perform all maintenance procedures outlined in this manual. Failure to do so will void the warranty and may result in dam-

ge to the treadmill.

23.

DANGER: Always unplug the power

cord immediately after use, before cleaning

the treadmill, and before performing the main-

enance and adjustment procedures de-

t scribed in this manual. Servicing other than the procedures in this manual should be performed by an authorized service representative only.

24. The treadmill is intended for in-home use only. Do not use the treadmill in a commercial, rental, or institutional setting.

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.

SAVE THESE INSTRUCTIONS

The decal shown below is found on the treadmill in the indicated location. If the decal is missing or illegible, call the toll-free Customer Care telephone number on the back cover of this manual and order a free replacement decal. Apply the decal in the location shown.

Underside

of Console

BEFORE YOU BEGIN

Congratulations for selecting the revolutionary FREEMOTION®3000 XLS treadmill. The 3000 XLS treadmill offers an impressive array of features de-

igned to help you achieve your fitness goals in the

s convenience and privacy of your home.

For your benefit, read this manual carefully before using the treadmill. If you have questions after read-

ing this manual, see the front cover of this manual. To

Console

Accessory Tray

Handrail

Handgrip Pulse Sensor

help us assist you, please note the product model number and serial number before contacting us. The model number of the treadmill is VFMTL1106.0. The

erial number can be found on a decal attached to the

s treadmill (see the front cover of this manual for the lo-

ation of the decal).

Before reading further, please familiarize yourself with the parts that are labeled in the drawing below.

Water Bottle Holder*

Key/Clip

Walking Belt

Foot Rail

Roller Adjustment Bolts

Circuit Breaker

On/off Switch

Power Cord

Cushioned Walking Platform

*No water bottle is included

ASSEMBLY

Assembly requires two persons. Set the treadmill in a cleared area and remove all packing materials. Do not dispose of the packing materials until assembly is completed. Assembly can be completed using the included hex keys.

Note: The underside of the treadmill walking belt is coated with high-performance lubricant. During shipping, a

mall amount of lubricant may be transferred to the top of the walking belt or the shipping carton. This is a normal

s condition and does not affect treadmill performance. If there is lubricant on top of the walking belt, simply wipe off the lubricant with a soft cloth and a mild, non-abrasive cleaner.

1. Slide the Right and Left Uprights (95, 97) onto the brackets near the front of the Frame (76).

Uprights are on the correct sides; the indicated holes must be facing inward.

Raise the Right Upright (95) until the lower hole in the front of the Right Upright is aligned with the upper hole in the bracket on the Frame (76). Finger tighten an Upright Bolt (96) into the Right Upright and the bracket. Do not

tighten the Upright Bolt yet.

Repeat this step with the Left Upright (97).

2. While a second person holds the Handrail (91) near the Uprights (95, 97), feed the Upright Wire Harness (100) in the Handrail down into the Right Upright. Pull the end of the Upright Wire Harness out of the lower end of the Right Upright. If there is a wire tie on the end of the Upright Wire Harness, remove it. Then, set the Handrail on the Uprights.

Finger tighten eight Handrail Bolts (99) into the Uprights (95, 97) and the Handrail (91). Do not tighten the

Handrail Bolts yet. Be careful to avoid pinching the Wire Harness (57).

Make sure that the

Holes

100

Note: The CD Holder (86) and the Cup Holder (85) are replaceable. If these parts become dislodged from the Console Base (89), simply press them back in.

3. Connect the Upright Wire Harness (100) to the Power Wire Harness (57).

gether easily and snap into place. If they do not, turn one connector and try again.

tors down into the hole in the Frame (76), and push all the excess wire harness up into the Right Upright (95).

Make sure that the Wire Harnesses remain fully connected.

The connectors should slide to-

Next, insert the connec

100

4. Be careful to avoid pinching your hands or the Wire Harnesses (not shown) during this step.

While a second person holds the Uprights (95, 97), re-

ove the two Upright Bolts (96) used in step 1. Next,

m slide the Uprights fully onto the brackets on the Frame (not shown). Attach each Upright with four Upright Bolts (96) as shown.

Firmly tighten all eight Upright Bolts.

Firmly tighten the eight Handrail Bolts (99).

5. Plug the indicated end of the Power Cord (48) fully into the treadmill as shown.

6. After the treadmill is moved to the location where it will be used (see HOW TO MOVE THE TREADMILL below), make sure that both Rear Feet (5) and both Wheels (not shown) rest firmly on your floor. If the treadmill rocks slightly on your floor, loosen the Rear Foot Locknut (113) above the right Rear Foot. Turn the right Rear Foot clockwise or counterclockwise until the rocking motion is eliminated. Then, retighten the Rear Foot Locknut.

113

7. Make sure that all parts are properly tightened before you use the treadmill. Keep the included hex keys for adjustment purposes. To protect the floor or carpet from damage, place a mat under the treadmill.

HOW TO MOVE THE TREADMILL

Note: It may be helpful to leave the treadmill at an incline while moving it.

Before moving the treadmill, make sure that the power cord is unplugged from the wall outlet.

Due to the size and weight of the treadmill, moving it requires two persons. While one person lifts the indi-

cated end, firmly hold the handrails and tip the treadmill forward until it rolls on the front wheels. Carefully move the treadmill to the desired location and then lower it.

CAUTION:

To reduce the risk of injury, use extreme caution while moving the treadmill. Do not attempt to move the treadmill over uneven surfaces.

Lift

Handrails

Here

Wheels

HOW TO USE THE CHEST PULSE SENSOR

ach use, it may remain activated longer than nec-

OW TO PUT ON THE CHEST PULSE SENSOR

he chest pulse sensor consists of two components—

T the chest strap and the sensor unit (see the drawing below). Insert the tab on one end of the chest strap into one end of the sensor unit, as shown in the inset drawing. Press the end of the sensor unit under the buckle on the chest strap. The tab should be flush with the front of the sensor unit.

Chest Strap

Tabs

Tab

e essary, draining the battery prematurely.

• Store the chest pulse sensor in a warm, dry place. o not store the chest pulse sensor in a plastic bag

D or other container that may trap moisture.

• Do not expose the chest pulse sensor to direct

sunlight for extended periods of time; do not expose it to temperatures above 122° Fahrenheit (50° Celsius) or below 14° Fahrenheit (-10° Celsius).

• Do not excessively bend or stretch the sensor unit

when using or storing the chest pulse sensor.

• Clean the sensor unit using a damp cloth—never

use alcohol, abrasives, or chemicals. The chest strap may be hand washed and air dried.

CHEST PULSE SENSOR TROUBLESHOOTING

Sensor Unit

Next, wrap the chest pulse sensor around your chest and attach the other end of the chest strap to the sensor unit. Adjust the length of the chest strap, if necessary. The chest pulse sensor should be under your clothes, tight against your skin, and as high under the pectoral muscles or breasts as is comfortable. Make sure that the logo on the sensor unit is facing forward and is right-side-up.

Pull the sensor unit away from your body a few inches and locate the two electrode areas on the inner side (the electrode areas are covered by shallow ridges). Using saline solution such as saliva or contact lens solution, wet both electrode areas. Then, return the sen sor unit to a position against your chest.

Sensor

Unit

Buckle

The instructions on the following pages explain how the chest pulse sensor is used with the console. If the chest pulse sensor does not function properly, try the steps below.

• Make sure that you are wearing the chest pulse sen-

sor as described at the left. Note: If the chest pulse sensor does not function when positioned as described, move it slightly lower or higher on your chest.

• Use saline solution such as saliva or contact lens

solution to wet the two electrode areas on the sensor unit. If heart rate readings do not appear until you begin perspiring, re-wet the electrode areas.

• As you walk or run on the treadmill, position your-

self near the center of the walking belt. For the

console to display heart rate readings, the user must be within arm’s length of the console.

The chest pulse sensor is designed to work with

•

people who have normal heart rhythms. Heart rate reading problems may be caused by medical

conditions such as premature ventricular contrac tions (pvcs), tachycardia bursts, and arrhythmia.

CHEST PULSE SENSOR CARE AND MAINTENANCE

Thoroughly dry the chest pulse sensor after each

• use. The chest pulse sensor is activated when the electrode areas are wetted and the heart rate monitor is put on; the chest pulse sensor shuts off when it is removed and the electrode areas are dried. If the chest pulse sensor is not dried after

• The operation of the chest pulse sensor can be affected by magnetic interference caused by high power lines or other sources. If it is suspected that this is a problem, try relocating the treadmill.

• The CR2032 battery in the chest pulse sensor may need to be replaced (see page 23).

TREADMILL OPERATION

HE PRE-LUBRICATED WALKING BELT

Your treadmill features a walking belt coated with highperformance lubricant. IMPORTANT: Never apply sil-

cone spray or other substances to the walking

elt or the walking platform. Such substances will

b deteriorate the walking belt and cause excessive wear.

HOW TO PLUG IN THE POWER CORD

DANGER: Improper connection

of the equipment-grounding conductor can result in an increased risk of 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.

Your treadmill, like any other type of sophisticated electronic equipment, can be seriously damaged by sudden voltage changes in your home’s power. Voltage surges, spikes, and noise interference can result from weather conditions or from other appliances being turned on or off. To decrease the possibility of

your treadmill being damaged, always use a surge suppressor with your treadmill (see drawing 1 at the right). To purchase a surge suppressor, call the toll-free Customer Care telephone number on the back cover of this manual and order part number 146148, or see your local electronics store.

ric shock. This product is equipped with a cord having

t an equipment-grounding conductor and a grounding plug. Plug the power cord into a surge suppressor,

and plug the surge suppressor into an appropriate

utlet that is properly installed and grounded in

ccordance with all local codes and ordinances.

a Important: The treadmill is not compatible with GFCI-equipped outlets.

This product is for use on a nominal 120-volt circuit, and has a grounding plug that looks like the plug illustrated in drawing 1 below. A temporary adapter that looks like the adapter illustrated in drawing 2 may be used to connect the surge suppressor to a 2-pole receptacle as shown in drawing 2 if a properly grounded outlet is not available.

Grounded Outlet Box

Surge Suppressor

Grounding Pin

Grounded Outlet

Grounded Outlet Box

Adapter

Grounding Plug

Surge Suppressor

Use only a single-outlet surge suppressor that is UL 1449 listed as a transient voltage surge suppressor (TVSS). The surge suppressor must have a UL suppressed voltage rating of 400 volts or less and a minimum surge dissipation of 450 joules. The surge suppressor must be electrically rated for 120 volts AC and 15 amps. There must be a monitoring light on the surge suppressor to indicate whether it is functioning properly. Failure to use a properly functioning surge suppressor could result in damage to the control system of the treadmill. If the control system is damaged, the walking belt may change speed, accelerate, or stop unexpectedly, which may result in a fall and serious injury.

This product must be grounded.

tion or break down, grounding provides a path of least resistance for electric current to reduce the risk of elec-

If it should malfunc-

Lug

Metal Screw

The temporary adapter should be used only until a properly grounded outlet (drawing 1) can be installed by a qualified electrician.

The green-colored rigid ear, lug, or the like extending from the adapter must be connected to a permanent ground such as a properly grounded outlet box cover. Whenever the adapter is used it must be held in place by a metal screw.

covers are not grounded. Contact a qualified electrician to determine if the outlet box cover is grounded before using an adapter.

Some 2-pole receptacle outlet box

Matrix

Main Display

Note: If there is a thin sheet of clear plastic on the face of the

onsole, remove it.

FEATURES OF THE CONSOLE

The console offers an impressive array of features designed to make your workouts at home more effective.

When the manual mode of the console is selected, you can change the speed and incline of the treadmill with the touch of a button. As you exercise, the console will provide continuous exercise feedback. The console will also display your heart rate when you use the handgrip pulse sensor or the chest pulse sensor.

Six preset workout programs are also offered. Each program automatically controls the speed and incline of the treadmill to give you an effective workout.

In addition, the console offers three pulse-driven programs that adjust the speed and incline of the treadmill to keep your heart rate near target levels during your workouts, and a unique fitness test program that measures your relative fitness level.

CAUTION: Before operating the

onsole, read the following precautions.

• Do not stand on the walking belt when turning on the power.

• Always wear the clip (see the drawing at the

ight) while operating the treadmill.

• Adjust the speed in small increments to avoid sudden jumps in speed.

• The pulse sensors are not medical devices. Various factors, including the user's movement, may affect the accuracy of heart rate readings. The pulse sensors are intended only as exercise aids in determining heart rate trends in general.

• If you have heart problems, or if you are over 60 years of age and have been inactive, do not use the pulse-driven programs. If you are taking medication regularly, consult your physician to find whether the medication will affect your exercise heart rate.

• To reduce the possibility of electric shock, keep the console dry. Avoid spilling liquids on the console and place only a sealed water bottle in the water bottle holder.

GETTING STARTED

Insert the key into the console.

Find the key and the clip and attach

he clip to

t the waistband of your clothes. Next, insert the key into the console.

Important: In an emergency situation, the key can be pulled from the console, causing the walking belt to slow to a stop. Test the clip by carefully taking a few steps backward; if the key is not pulled from the console, adjust the position of the clip.

Insert the key into the console again. After a moment, various displays and indicators on the console will light.

Enter your weight.

Key

Clip

Key

Although you can use the console without entering your weight, the console will more accurately count the calories that you burn if you enter your weight. To enter your weight, first press the ENTER AGE/WT button. The words ENTER WEIGHT and the current weight setting will appear in the main display.

Plug in the power cord.

See HOW TO PLUG IN THE POWER CORD on page 9.

Move the on/off switch to the “on” position.

Locate the on/off switch on the treadmill near the power cord. Move the on/off switch to the “on” position.

Position

Next, press the + and – buttons above the ENTER AGE/WT button to enter your weight. To enter your weight quickly, hold the buttons down.

To use the manual mode of the console, follow the steps beginning on page 12. To use a preset program, see page 14. page 15. To use the fitness test program, see page

17.

To use a pulse-driven program, see

OW TO USE THE MANUAL MODE

Insert the key into the console.

See GETTING STARTED on page 11.

elect the manual mode.

When you insert the key, the manual mode will be selected. If you have selected a program, press the MODE button repeatedly until the main display appears as shown below.

Press the START button or the SPEED + button

to start the walking belt.

A moment after the button is pressed, the walking belt will begin to move at 1 mph. Hold the handrails and begin walking.

Change the incline of the treadmill as desired.

To change the incline of the treadmill, press the INCLINE + and – but-

ons. Each time a button

t is pressed, the incline will change by 0.5%. The incline range is 0% to 15%. Note: After the buttons are pressed, it may take a moment for the treadmill to reach the selected incline setting.

Follow your progress with the matrix and the

main display.

The matrix—When

the manual mode is selected, the matrix will display a graph that represents the distance you have walked or run and the vertical distance you have climbed. Each column represents a distance of 0.1 mile; each indicator in the column represents a vertical distance of 25 feet.

As you exercise, change the speed of the walking belt as desired by pressing the SPEED + and – buttons. Each time a button is pressed, the speed setting will change by 0.1 mph; if a button is held down, the speed setting will change in increments of 0.5 mph. To change the speed quickly, press the QUICK SPEED buttons. The speed range is 0.5 mph to 12 mph. Note: After the buttons are pressed, it may take a moment lected speed setting.

To stop the walking belt, press the STOP button. The time will begin to flash in the main display. Note: If the walking belt is stopped and no console buttons are pressed for five minutes, the console will enter a time out mode and the words PUSH ANY BUTTON TO START A NEW PROGRAM will begin to scroll across the main display.

To restart the walking belt, press the or the SPEED + button and then adjust the speed as desired.

for the treadmill to reach the se

START button

The main display—The main display will show the following information:

Incline—The left end of the main display will show the incline level of the treadmill.

Pace/Time—When the manual mode is se lected, this section of the main display will show the elapsed time. When a preset program or a pulse-driven program is selected, the display will show the time remaining in the program and the time remaining in the current segment of the program. The display will change from one number to the other every seven seconds. During the fitness test program, the display will show the elapsed time and the time remaining in the current segment of the program. Note: Any time that the speed setting changes, the display will show your current pace (in

minutes per mile

) for seven seconds.

Distance—The center

section of the main dis-

lay will show the dis-

p tance that you have

alked or run.

Calories—This section of the main display will show the approximate number of calories you have burned.

Measure your heart rate if desired.

To use the chest pulse sensor, see page 8. To use the handgrip pulse sensor, follow the instructions below. Note: If you use the chest pulse

ensor and the handgrip pulse sensor at the

s same time, the console will not display your heart rate accurately. Before using the handgrip

pulse sensor, remove the sheets of clear plastic from the metal contacts. In addition, make sure that your hands are clean.

Pulse/% Max—When you are using the handgrip pulse sensor or the chest pulse sensor, this section of the main display will show your heart rate. Note: When a pulse-driven program is selected, the display will show your heart rate and

corresponding percentage

the

dicted maximum heart rate

16 for an explanation of your age-predicted maximum heart rate.) The display will change from one number to the other every seven seconds.

Speed—The right end of the main display will show the speed of the walking belt.

Note: The console can display speed and distance in either miles or kilometers. To find which unit of measurement is selected, hold down the STOP button while inserting the key into the console. An E for English miles or an M for metric kilometers will appear on the right end of the main display. Press the SPEED + button to change the unit of measurement. When the de sired unit of measurement is selected, remove the key and then reinsert it. Note: For simplicity, all

instructions in this manual refer to miles.

of your

. (See step 5 on page

age-pre-

To measure your heart rate,

on the foot rails

and hold the handgrip pulse sensor with both hands. Your palms must be resting on the upper contacts and your fingers must be touching the lower contacts—

avoid moving your hands

words ACQUIRING PULSE will appear in the main display and then your heart rate will be shown. For the most accurate heart rate read-

ing, continue to hold the contacts for at least 15 seconds.

When you are finished exercising, stop the

walking belt and remove the key.

Step onto the foot rails and press the STOP button. Next, remove the key from the console and put the key in a secure place. Note: If the dis-

plays and indicators on the console remain lit after the key is removed, the console is in the “demo” mode. See page 21 and turn off the demo mode.

When the treadmill is not in use, switch the on/off switch near the power cord to the “off” position and unplug the power cord.

stand

. When your pulse is detected, the

To reset the displayed time, distance, and calories at any time, press the RESET button.

OW TO USE A PRESET PROGRAM

nsert the key into the console.

ee GETTING STARTED on page 11.

Select one of the six preset programs.

When the key is inserted, the manual mode will automatically be selected. To select one of the six preset programs, press the MODE button repeatedly until the words CARDIO WALK 1, CARDIO WALK 2, ENDURANCE 1, ENDURANCE 2, FINISH LINE 1, or FINISH LINE 2 appear in the main display. Note: CARDIO WALK 1 is a low-intensity walking program; CARDIO WALK 2 is a low-intensity running program; ENDURANCE 1 is a medium-intensity walking program; ENDURANCE 2 is a medium-intensity running program; FINISH LINE 1 is a high-intensity walking program; and FINISH LINE 2 is a high-intensity running program.

When a preset program is selected, the maximum incline setting for the program will flash at the left end of the main display and the maximum speed setting will flash at the right end of the main display. After three seconds, the name of the selected program and the total program time will scroll across the main display.

When a preset program is selected, the matrix will show a graph representing the speed settings for the program.

time remaining in the current segment of the program. One speed setting and one incline setting

re programmed for

a each segment. The

peed setting for the

s first segment is shown in the flashing CURRENT SEGMENT column of the matrix. (The incline settings are not shown in the matrix.) The speed settings for upcoming segments are shown in the columns to the right.

When only three seconds remain in the first segment of the program, both the CURRENT SEGMENT column and the column to the right will flash and a tone will sound. In addition, if the speed and/or incline of the treadmill is about to change, the speed setting and/or incline setting will flash in the main display to alert you, and three tones will sound. When the first segment ends,

speed settings will move one column to the left

The speed setting for the second segment will then be shown in the flashing CURRENT SEGMENT column and the treadmill will automatically adjust to the speed and incline settings for the second segment.The program will continue until the speed setting for the final segment is shown in the CURRENT SEGMENT column and no time remains in the program. The walking belt will then slow to a stop.

Note: Each time a segment ends and the speed settings move to the left,

CURRENT SEGMENT column are lit, the speed settings may move downward so that only the highest indicators in the columns appear in the matrix.

When the speed settings move to the left again, if not all the indicators in the CURRENT SEGMENT column are lit, the speed settings will move back up.

CURRENT SEGMENT

all

if all the indicators in the

Press the START button to start the program.

A moment after the button is pressed, the treadmill will automatically adjust to the first speed and incline settings for the program. Hold the handrails and begin walking.

Each program is divided into several time segments of different lengths. both the time remaining in the program

The main display will show

Note: You can manually override the speed or incline setting for the current segment by pressing the SPEED or INCLINE buttons. Every few times a SPEED button is pressed, an additional indicator will light or darken in the CURRENT SEGMENT column. (If any of the columns to the right of the CURRENT SEGMENT column have the same number of lit indicators as the CURRENT SEGMENT column, an additional indicator may light or

and the

darken in those columns as well.) Important: When the next segment of the program begins,

he treadmill will automatically adjust to the

t speed and incline settings for the next segment.

To stop the program at any time, press the STOP button. The time will begin to flash in the main display. To restart the program, press the START button. The walking belt will begin to move at 1 mph. When the next segment of the program begins, the treadmill will automatically adjust to the speed and incline settings for the next segment.

Follow your progress with the main display.

See step 5 on page 12.

Measure your heart rate if desired.

See step 6 on page 13.

When the program ends, remove the key.

Step onto the foot rails. Remove the key from the console and put the key in a secure place. Note: If

the displays and indicators on the console remain lit after the key is removed, the console is in the “demo” mode. See page 21 and turn off the demo mode.

When the treadmill is not in use, switch the on/off switch near the power cord to the off position and unplug the power cord.

OW TO USE A PULSE-DRIVEN PROGRAM

Pulse-driven programs automatically control the speed and incline of the treadmill to keep your heart rate near a target level while you exercise. Follow the steps below to use a pulse-driven program.

Put on the chest pulse sensor.

You must wear the chest pulse sensor to use a pulse-driven program. See the instructions on

page 8.

Insert the key into the console.

See GETTING STARTED on page 11.

Select one of the three pulse-driven programs.

When the key is inserted, the manual mode will be selected. To select one of the three pulse-driven programs, press the MODE button repeatedly until the words CARDIO WALK PULSE, ENDURANCE PULSE, or MANUAL PULSE appear in the main display. Note: The CARDIO WALK PULSE program will keep your heart rate near 65% of your

age-predicted maximum heart rate

page 16 for an explanation of your age-predicted maximum heart rate). The ENDURANCE PULSE program will keep your heart rate near 80% of your age-predicted maximum heart rate. The MANUAL PULSE program will keep your heart rate near a percentage that you select.

(see step 5 on

When a pulse-driven program is selected, the name of the selected program and the total program time will scroll across the main display. The words ENTER AGE and the current age setting will then be shown (see step 4 on page 16).

During pulse-driven programs, the matrix will show a moving graphic that represents your heart rate. Each time a heartbeat is detected, additional peak will appear in the graphic.

Enter your age.

You must enter your age to use a pulse-driven program. To enter your age, press the + and – but-

tons above the ENTER AGE/WT button. The but-

ons can be held down to enter your age quickly.

t The age range is 20 to 80 years. When your age is shown, press the ENTER AGE/WT button.

If you have selected the CARDIO WALK PULSE program or the ENDURANCE PULSE program, go to step 6. If you have selected the MANUAL PULSE program, go to step 5.

Each pulse-driven program is divided into oneminute segments. The main display will show both

he time remaining in the program and the time re-

t maining in the current segment of the program.

ne target heart rate setting is programmed for

O each segment. (During the MANUAL PULSE program, the same target heart rate setting will be programmed for all segments.)

When only three seconds remain in the first segment of the program, a series of tones will sound and then the speed and/or incline of the treadmill will change, if needed, to bring your heart rate closer to the target heart rate setting for the next segment. The speed and/or incline setting will flash in the main display to alert you before the speed and/or incline changes. The program will continue until no time remains in the program. The walking belt will then slow to a stop.

Enter a target heart rate setting.

After you have entered your age, the words ENTER PERCENT and the current target heart rate setting for the program will be shown in the main display. The target heart rate setting represents a

mum heart rate

heart rate is 220 minus your age. For example, if you are 30 years old, your age-predicted maximum heart rate is 190 beats per minute (220 – 30 = 190). If you are 30 years old, a target heart rate setting of 50 is equal to 95 beats per minute (50% of 190 is 95).

If desired, you can change the target heart rate setting by pressing the + and – buttons above the ENTER AGE/WT button. The buttons can be held down to change the target heart rate setting quickly. The target heart rate setting can be from 50% to 85% of your age-predicted maximum heart rate.

Press the START button to start the program.

percentage

. Your age-predicted maximum

of your

age-predicted maxi-

A moment after the button is pressed, the treadmill will automatically adjust to the first speed and incline settings for the program. Hold the handrails and begin walking.

If the speed and incline setting for the current segment is too high or too low, you can adjust the setting with the SPEED or INCLINE buttons. However, if you will automatically speed, the incline will the incline, the speed will

crease treadmill will always attempt to keep your heart rate near the target heart rate setting for the current segment.

lowest setting, the speed cannot be increased any further. When the incline reaches the highest setting, the speed cannot be decreased any further.

If your pulse is not detected during the program, the letters PLS will flash in the main display and the speed and incline of the treadmill may automatically decrease until your pulse is detected. If this occurs, see the instructions on page 8

To stop the program at any time, press the STOP button. Pulse-driven programs should not be stopped temporarily and then restarted. To use a pulse-driven program again, reselect the program and start it at the beginning.

Follow your progress with the main display.

the incline, the speed will

decrease

increase

Note: When the incline reaches the

the speed, the incline ; if you

decrease

increase

. If you

; if you

increase.The

increase

See step 5 on page 12.

When the program ends, remove the key.

See step 6 on page 15.

the

de-

OW TO USE THE FITNESS TEST PROGRAM

The fitness test program measures your relative fitness

evel. For the best results, the program should be used

t a time when your energy level is high; the program

a should not be used if you have already exercised during the day. Follow the steps below to use the program.

Put on the chest pulse sensor.

You must wear a chest pulse sensor to use a fitness test program.

Insert the key into the console.

See the instructions on page

See GETTING STARTED on page 11.

Select the fitness test program.

When the key is inserted, the manual mode will be selected. To select the fitness test program, press the MODE button repeatedly until the words FITNESS TEST appear in the main display.

Press the START button to start the program.

When the button is pressed, the main display will show the words LEVEL 1, indicating that the first four-minute level of the fitness test program has

egun. The incline of the treadmill will automati-

b cally adjust to 3% and the walking belt will begin to move at 1.5 mph. Hold the handrails and begin walking.

The fitness test program is divided into seven, four-minute levels. One speed setting and one incline setting are programmed for each level. At the end of each minute of the program, a tone will sound; when the first four-minute level ends, a tone will sound and the main display will show the words LEVEL 2, indicating that the second fourminute level has begun. The incline will then change to 4% and the speed of the walking belt will increase to 2.5 mph.

When the fitness test program is selected, the words FITNESS TEST will scroll across the main display. The words ENTER AGE and the current age setting will then be shown (see step 4 below).

During the fitness test program, the matrix will show a moving graphic that represents your heart rate. Each time a heartbeat is detected, an additional peak will appear in the graphic.

Enter your age.

Your must enter your age to use the fitness test program.

page 16.

To enter your age, see step 4 on

At the beginning of each four-minute level, the speed and/or incline of the treadmill will automatically increase. The fitness test program will continue in this way until your heart rate reaches 70% of your age-predicted maximum heart rate and the current four-minute level ends.

program will then end, regardless of how many levels remain.

When the fitness test program ends, the words COOL DOWN will be shown in the main display and a two-minute cool-down period will begin. The speed and incline will then decrease.

When the cool-down period ends, the walking belt will slow to a stop and your fitness level will be shown in the main display. There are ten fitness levels; fitness level 10

is the highest.

The fitness test

Note: The SPEED and INCLINE buttons will not

LINE OUT

PHONES

INE OUT

PHONES

function while the fitness test program is selected. If

our pulse is not detected during the program, the

y letters PLS will flash in the main display. If your

ulse is not detected at the end of any four-minute

p level, the fitness test program will end and the main display will show a fitness level of 00.

The fitness test program cannot be stopped temporarily and then restarted. However, the program can be stopped at any time with the STOP button. The main display will then show an estimated fitness level.

When the program ends, remove the key.

See step 6 on page 15.

HOW TO CONNECT THE TREADMILL TO YOUR CD PLAYER, VCR, OR COMPUTER

HOW TO CONNECT YOUR PORTABLE CD PLAYER

A. Plug one end of the audio cable into the indicated

jack on the left side of the console. Plug the other end of the cable into the PHONES jack or LINE OUT jack on your CD player. Plug your headphones into the other jack on the console.

Audio Cable

Headphones

HOW TO CONNECT YOUR PORTABLE STEREO

AUDIO OUT

RIGHT

LEFT

LINE OUT

UDIO OUT

RIGHT

LEFT

PHONES

LINE OUT

AUDIO OUT

RIGHT

LEFT

LINE OUT

VCR

Amp

LINE OUT

Amp

LINE OUT

VCR

Amp

LINE OUT

HOW TO CONNECT YOUR HOME STEREO

ote: If your stereo has an RCA-type AUDIO OUT

N jack, see instruction A below. If your stereo has a

.5mm LINE OUT jack, see instruction B. If your

3 stereo has only a PHONES jack, see instruction C.

A. Plug one end of the audio cable into the jack on the

left side of the console. Plug the other end of the cable into the included adapter. Plug the adapter into an AUDIO OUT jack on your stereo.

Audio

Adapter

Cable

B. Plug one end of the audio cable into the jack on the

left side of the console. Plug the other end of the cable into the LINE OUT jack on your stereo.

Audio Cable

ote: If your stereo has an unused LINE OUT jack,

N see instruction A below. If the LINE OUT jack is

eing used, see instruction B.

A. Plug one end of the audio cable into the jack on the

left side of the console. Plug the other end of the cable into the included adapter. Plug the adapter into the LINE OUT jack on your stereo.

Audio

Adapter

Cable

B. Plug one end of the audio cable into the jack on the

left side of the console. Plug the other end of the cable into the included adapter. Plug the adapter into an RCA Y-adapter (available at electronics stores). Next, remove the wire that is currently plugged into the LINE OUT jack on your stereo and plug the wire into the unused side of the Y-adapter. Plug the Y-adapter into the LINE OUT jack on your stereo.

C. Plug one end of the audio cable into the indicated

jack on the left side of the console. Plug the other end of the cable into the PHONES jack on your stereo. Plug your headphones into the other jack on the console.

Audio Cable

Headphones

Audio Cable

Adapter

Wire removed from

LINE OUT jack

RCA

Y-adapter

HOW TO CONNECT YOUR COMPUTER

LINE OUT

AUDIO OUT

RIGHT

LEFT

IDEO AUDIO

ANT. IN

FOUT

OUT

AUDIO OUT

IGHT

LEFT

IDEO AUDIO

ANT. IN

RF OUT

IDEO AUDIO

NT. IN

FOUT

OUT

. Plug one end of the audio cable into the indicated

jack on the left side of the console. Plug the other

nd of the cable into the PHONES jack or LINE

e OUT jack on your computer. Plug your headphones into the other jack on the console.

HOW TO CONNECT YOUR VCR

ote: If your VCR has an unused AUDIO OUT jack,

N see instruction A below. If the AUDIO OUT jack is

eing used, see instruction B. If you have a TV

b with a built-in VCR, see instruction B. If your VCR is connected to your home stereo, see HOW TO CONNECT YOUR HOME STEREO on page 19.

A. Plug one end of the audio cable into the jack on the

left side of the console. Plug the other end of the cable into the included adapter. Plug the adapter into the AUDIO OUT jack on your VCR.

Audio Cable

Headphones

Audio

Adapter

Cable

B. Plug one end of the audio cable into the jack on the

left side of the console. Plug the other end of the cable into the included adapter. Plug the adapter into an RCA Y-adapter (available at electronics stores). Next, remove the wire that is currently plugged into the AUDIO OUT jack on your VCR and plug the wire into the unused side of the Y-adapter. Plug the Y-adapter into the AUDIO OUT jack on your VCR.

RCA

Audio Cable

Y-adapter

Adapter

Wire removed from

AUDIO OUT jack

THE INFORMATION MODE/DEMO MODE

he console features an information mode that keeps

T track of the total number of hours that the treadmill has

een operated and the total distance that the walking

b belt has moved. The information mode also allows you to switch the console from miles per hour to kilometers per hour. In addition, the information mode allows you to turn on and turn off the demo mode.

To select the information mode, hold down the STOP button while inserting the key into the console. When the information mode is selected, the main display will show the following information:

The left side of the main display will show the total number of hours that the treadmill has been used.

The center of the main display will show the total distance that the walking belt has moved.

The right side of the main display will show an E for English miles or an M for

etric kilometers. Press the

m SPEED + button to change the unit of measurement if desired.

IMPORTANT: Make sure that there is not a letter D in the main display. If a D ap-

pears, the console is in the “demo” mode. This mode is intended to be used only when a treadmill is displayed in a store. When the console is in the demo mode, the power cord can be plugged in, the key can be removed from the console, and the displays and indicators on the console will automatically light in a preset sequence; the buttons on the console will not operate.

If a D appears in the main display when the information mode is selected, press the SPEED – button so the D disappears.

To exit the information mode, remove the key from the console.

TROUBLESHOOTING

50”

Most treadmill problems can be solved by following the steps outlined in this section. Find any symptoms that apply, and follow the steps listed. If further assistance is needed, please see the back cover of this manual.

1. SYMPTOM: THE POWER DOES NOT TURN ON

a. Make sure that the power cord is fully plugged into the treadmill. In addition, make sure that the power cord

is plugged into a surge suppressor, and that the surge suppressor is plugged into a properly grounded outlet (see page 9). Use only a single-outlet surge suppressor that meets all the specifications described on page 9.

Important: The treadmill is not compatible with GFCI-equipped outlets.

b. Make sure that the key is inserted into the console.

c. Check the circuit breaker located on the treadmill frame near the

power cord. If the switch protrudes as shown, the circuit breaker has tripped. To reset the circuit breaker, wait for five minutes and then press the switch back in.

d. Check the on/off switch located on the treadmill frame near the

power cord. The switch must be in the “on” position.

2. SYMPTOM: THE POWER TURNS OFF DURING USE

a. Check the circuit breaker located on the treadmill frame near the power cord (see c. above). If the circuit

breaker has tripped, wait for five minutes and then press the switch back in.

b. Make sure that the power cord is plugged in. If the power cord is plugged in, unplug it, wait for five minutes,

and then plug it back in.

c. Remove the key from the console. Reinsert the key into the console.

d. Make sure that the on/off switch is in the “on” position.

e. If the treadmill still will not run, please see the front cover of this manual.

Tripped

Reset

Position

3. SYMPTOM: THE WALKING BELT SLOWS WHEN WALKED ON

a. Use only a single-outlet surge suppressor that meets all the specifications described on page 9.

b. If the walking belt is overtightened, performance may de-

crease and the walking belt may be damaged. If the walking belt is properly tightened, you should be able to lift each edge of the walking belt 1 to 2 inches off the walking plat

If adjustments need to be made, first remove the

form. key and unplug the power cord. Using the included hex key, turn both rear roller bolts counterclockwise 1/4 of a turn. Be careful to keep the walking belt centered. Then, plug in the power cord, insert the key, and use the treadmill for a few minutes. Repeat until the walking belt is properly tightened.

c. If the walking belt still slows when walked on, please see the front cover of this manual.

1”–2”

Rear Roller

Bolts

4. SYMPTOM: THE WALKING BELT IS OFF-CENTER

f the walking belt has shifted to the left: Remove the

a.I

key and unplug the power cord. Using the included hex

ey, turn each rear roller bolt 1/4 of a turn in the direction

k shown. Be careful not to overtighten the walking belt. Then, plug in the power cord, insert the key, and use the treadmill for a few minutes. Repeat until the walking belt is centered.

If the walking belt has shifted to the right: Remove the key and unplug the power cord.

Using the included hex key, turn each rear roller bolt 1/4 of a turn in the direction shown. Be careful not to overtighten the walking belt. Then, plug in the power cord, insert the key, and use the treadmill for a few minutes. Repeat until the walking belt is centered.

If the walking belt slips when walked on: Remove the

key and unplug the power cord.

Using the included hex key, turn both rear roller bolts clockwise 1/4 of a turn. When the walking belt is properly tightened, you should be able to lift each edge of the walking belt 1 to 2 inches off the walking platform. The center of the walking belt should just touch the walking platform. Make sure to keep the walking belt centered. Then, plug in the power cord, insert the key, and use the treadmill for a few minutes. Repeat until the walking belt is properly tightened.

5. SYMPTOM: THE CHEST PULSE SENSOR DOES NOT FUNCTION PROPERLY

a. If the chest pulse sensor does not function properly, see CHEST PULSE SENSOR TROUBLESHOOTING on

page 8.

b. If the chest pulse sensor still does not function properly, the

battery should be replaced. To replace the battery, locate

Cover the battery cover on the back of the sensor unit. Insert a coin into the slot in the cover and turn the cover counterclockwise to the “open” position. Then, remove the cover.

CR2032 Battery

Rubber

Next, remove the old battery from the sensor unit. Insert a

CR 2032 battery, making sure that the writing is on

new

Gasket

top. In addition, make sure that the rubber gasket is in place in the sensor unit. Then, reattach the battery cover and turn it to the closed position.

6. SYMPTOM: THE SURFACE OF THE WALKING PLATFORM IS DAMAGED

50”

. Both sides of the walking platform are designed to be used as walking surfaces. If the surface becomes

damaged, or if there is any wood showing through the coating, the walking platform can be turned over. The

alking platform typically needs to be turned over after approximately 6,000 to 7,500 miles. Follow the in-

w structions below to turn over the walking platform.

Remove the key and unplug the power cord. Remove the

1 two Hood Screws (2) and lift off the Motor Hood (1). Next, remove the two Rear Roller Bolts (82), the two Roller Guard Screws (80), and the Right and Left Roller Guards (81, 83).

Next, remove the six Platform Screws (6). Lift the Rear Roller (79) and slide it out of the Walking Belt (71). Lift the Walking Platform (70) a few inches, slide it out of the Walking Belt, turn it over, and

then slide it back into the Walking Belt. Insert the Rear Roller back into the Walking Belt. Reattach the six Platform Screws (6). Reattach the Right and Left Roller Guards (81, 83) with the two Roller Guard Screws (80). Insert the Rear Roller Bolts (82) into the Roller Guards and thread them into the Rear Roller (79). Reattach the Motor Hood (1) with the two Hood Screws (2).

Next, the Walking Belt (71) will need to be adjusted to the proper tension. Using chalk, make two marks exactly

71 50” apart on the Walking Belt as shown in the drawing. Then, tighten both Rear Roller Bolts (82) until the two chalk marks move apart an additional 3/16” to 1/4”. Make sure to keep the Walking Belt centered.

7. SYMPTOM: THE DISPLAYS OF THE CONSOLE DO NOT FUNCTION PROPERLY

a. Remove the key from the console and UNPLUG THE POWER

CORD.Remove the two Hood Screws (2). Carefully lift off the

Motor Hood (1).

Locate the Reed Switch (34) and the Magnet (16) on the left side of the Pulley (73). Turn the Pulley until the Magnet is aligned with the Reed Switch. Make sure that the gap between the

1/8”

Magnet and the Reed Switch is about 1/8”. If necessary, loosen the Screw (123), move the Reed Switch slightly, and then retighten the Screw. Reattach the Motor Hood (not shown). Then, run on the treadmill for a few minutes to check for a cor-

Top

View

rect speed reading.

123

SIX-MONTH PREVENTIVE MAINTENANCE RECORD

Photocopy this form and use it to record the preventive maintenance performed on the treadmill. Each copy of the form can be used for six months (26 weeks). When maintenance is performed, write the date in the appropriate spaces. If the procedures are not performed, components may wear excessively, the treadmill may be

damaged, and the warranty will be voided.

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week

Week 8

Week

Week 10

Week

Week 12

Weekly Maintenance

Inspect and tighten all external parts of the treadmill.

/ /

Clean the treadmill.

/ /

/ // /

Check the walking belt for proper tension and alignment.

/ /

Monthly Maintenance

Remove the motor hood and vacuum the motor compartm

ent.

Check the motor belt for cracks and other wear.

/ / / / / /

Check the motor for arcing; check for noises or o

dors.

Week

Week 14

Week 15

Week 16

Week 17

Week 18

Week 19

Week 20

Week 21

Week 22

Week 23

Week 24

Week 25

Week 26

/ // /

/ /

/ / / / / /

/ // /

/ /

/ / / / / /

EXERCISE GUIDELINES

WARNING: Before beginning this

or any exercise program, consult your physi-

ian. This is especially important for individu-

c als over the age of 35 or individuals with preexisting health problems.

The pulse sensors are not medical devices. Various factors, including the user's movement, may affect the accuracy of heart rate readings. The pulse sensors are intended only as an exercise aid in determining heart rate trends in general.

The following guidelines will help you to plan your exercise program. For more detailed exercise information, obtain a reputable book or consult your physician.

EXERCISE INTENSITY

Whether your goal is to burn fat or to strengthen your cardiovascular system, the key to achieving the desired results is to exercise with the proper intensity. The proper intensity level can be found by using your heart rate as a guide. The chart below shows recommended heart rates for fat burning and aerobic exercise.

begin to use stored is to burn fat, adjust the speed and incline of the tread-

ill until your heart rate is near the lowest number in

m your training zone.

For maximum fat burning, adjust the speed and incline of the treadmill until your heart rate is near the middle number in your training zone.

Aerobic Exercise

If your goal is to strengthen your cardiovascular system, your exercise must be “aerobic.” Aerobic exercise is activity that requires large amounts of oxygen for prolonged periods of time. This increases the demand on the heart to pump blood to the muscles, and on the lungs to oxygenate the blood. For aerobic exercise, adjust the speed and incline of the treadmill until your heart rate is near the highest number in your training zone.

WORKOUT GUIDELINES

Each workout should include the following three parts:

A Warm-up—Start each workout with 5 to 10 minutes of stretching and light exercise. A proper warm-up increases your body temperature, heart rate and circulation in preparation for exercise.

fat calories

for energy. If your goal

To find the proper heart rate for you, first find your age near the bottom of the chart (ages are rounded off to the nearest ten years). Next, find the three numbers above your age. The three numbers define your “training zone.” The lower two numbers are recommended heart rates for fat burning; the higher number is the recommended heart rate for aerobic exercise.

Fat Burning

To burn fat effectively, you must exercise at a relatively low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses easily accessible ergy. Only after the first few minutes does your body

carbohydrate calories

for en

Training Zone Exercise—After warming up, increase the intensity of your exercise until your pulse is in your training zone for 20 to 60 minutes. (During the first few weeks of your exercise program, do not keep your pulse in your training zone for longer than 20 minutes.) Breathe regularly and deeply as you exercise—never hold your breath.

A Cool-down—Finish each workout with 5 to 10 minutes of stretching to cool down. This will increase the flexibility of your muscles and will help prevent post-exercise problems.

EXERCISE FREQUENCY

To maintain or improve your condition, complete three workouts each week, with at least one day of rest between workouts. After a few months, you may complete up to five workouts each week if desired. The key to success is to make exercise a regular and enjoyable part of your everyday life.

SUGGESTED STRETCHES

he correct form for several basic stretches is shown at the right. Move slowly as you stretch—never bounce.

. Toe Touch Stretch

Stand with your knees bent slightly and slowly bend forward from your hips. Allow your back and shoulders to relax as you reach down toward your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Hamstrings, back of knees and back.

2. Hamstring Stretch

Sit with one leg extended. Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg. Reach toward your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg. Stretches: Hamstrings, lower back and groin.

3. Calf/Achilles Stretch

With one leg in front of the other, reach forward and place your hands against a wall. Keep your back leg straight and your back foot flat on the floor. Bend your front leg, lean forward and move your hips toward the wall. Hold for 15 counts, then relax. Repeat 3 times for each leg. To cause further stretching of the achilles tendons, bend your back leg as well. Stretches: Calves, achilles tendons and ankles.

4. Quadriceps Stretch

With one hand against a wall for balance, reach back and grasp one foot with your other hand. Bring your heel as close to your buttocks as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg. Stretches: Quadriceps and hip muscles.

5. Inner Thigh Stretch

Sit with the soles of your feet together and your knees outward. Pull your feet toward your groin area as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Quadriceps and hip muscles.

PART LIST—Model No. VFMTL1106.0 R1006A

To locate the parts listed below, see the EXPLODED DRAWING on pages 30 and 31.

ey No. Qty. Description Key No. Qty. Description

1 1 Motor Hood 2 2 Hood Screw 3

12 Foot Rail Screw

2 Hood Mounting Clip 5 2 Rear Foot 6 6 Platform Screw 7 6 Isolator 8 2 Motor Bolt 9 7 Isolator Nut

10 1 Foot Rail, Left 11 2 Foot Rail Inset 12 4 Pulse Sensor Base 13 1 Left Front Endcap 14 1 Idler Arm Bolt 15 4 Pulley Screw 16 2 Magnet 17 3 Tie Block 18 1 Outlet Cover 19 1 Outlet Back 20 1 Motor Belt 21 22 1 Chest Pulse Strap 23 6 Small Star Washer 24 2 Frame Insert 25 1 Idler Pulley 26 1 Front Roller Bolt 27 2 Lock Washer 28 2 Ground Nut 29 30 1 Idler Arm Spring 31 4 Motor Nut 32 33 1 Reed Switch Clamp 34 1 Reed Switch 35 1 Console Ground Wire 36 1 Power Board Harness 37 1 CD Holder Foam 38 1 Ferrite Clamp 39 40 41 42 43 1 Incline Motor Bolt, Top 44 4 Pulse Sensor Screw 45 1 6” Filter Wire 46 2 Hood Bracket, Front 47 1 On/Off Switch 48 1 Power Cord 49 1 Power Cord Outlet 50 2 Wheel Spacer 51 1 Circuit Breaker 52 53

1 Pulley Bolt

1 Static Decal

1 Idler Arm

1 Incline Motor Nut

Power Board Bracket Motor Motor Isolator

Motor Bushing Motor Mount Washer

54 2 Idler Arm Nut 55 4 Motor Bolt 5

6 1 Pulley Washer

7 1 Power Wire Harness 58 4 Rail Endcap Screw 59 4 Plastic Standoff 60 1 CD Holder Foam, Long 61 1 Incline Motor 62 1 Incline Motor Bolt, Lower 63 1 Cup Holder Foam 64 2 Wheel Bolt 65 2 Wheel 66 2 Incline Leg Bolt 67 2 Incline Leg Nut 68 4 Mounting Clip 69 1 Incline Leg 70 1 Walking Platform 71 1 Walking Belt 72 1 Right Front Endcap 73 1 Front Roller/Pulley 74 75 1 Right Foot Rail 76 1 Frame 77 6 Small Insert 78 6 Endcap Screw 79 1 Rear Roller 80 2 Roller Guard Screw 81 1 Roller Guard, Right 82 83 1 Roller Guard, Left 84 1 Left Rear Endcap 85 86 1 CD Holder Insert 87 1 Key/Clip 88 1 Console Assembly 89 1 Jack 90 2 Handrail Endcap 91 1 Handrail 92 93 94 95 96 8 Upright Bolt 97 1 Left Upright 98 4 Pulse Sensor 99 8 Handrail Bolt

100 1 Upright Wire Harness 101 1 Controller Wire 102 1 7/32” Hex Key 103 1 5/16” Hex Key 104 1 Power Board 105 106

2 Rear Roller Adj. Bolt

1 Cup Holder Insert

4 6 1 Right Upright

2 1

Foot Rail Screw/Power Box Screw

Console Back Screw Handrail Screw Releasable Tie

Belt Guide Bolt Motor Bracket

Key No. Qty. Description Key No. Qty. Description

07 5 Cable Tie

08 2 Belt Guide 109 1 Controller Bracket 110 1 Right Rear Endcap 111 1 Controller 112 4 Clip 113 2 Rear Foot Locknut 114 1 Left Foam Grip 1

15 2 Rear Roller Adj. Washer 116 2 Wheel Washer 117 1 Right Foam Grip 118 2 Nylon Incline Washer 119 2 Ground Screw 120 2 Hood Bracket, Back 121 1 Incline Motor Spacer 122 1 Chest Pulse Sensor 123 15 Electronics Screw 124 1 Transformer 125

1 Upright TV Cable

26 1 Pulse Receiver

27 1 Pulse Plate Wire 128 1 Wiring Plate 129 1 Motor Bracket

# 1 28” Wire Harness, 3 Wire

# 1 25” Wire Harness, 5 Wire

# 1 22” Wire Harness

# 1 20” Wire Harness, 8 Wire

1 20” Wire Harness, 3 Wire # 1 12” Green Wire, 2 Ring # 1 12” Green Wire, F/M Ring # 1 4” Green Wire F/Ring,14Ga # 1 4” Black Wire, 2F # 1 4” White Wire, M/F # 1 Wire w/Resistor # 1 User's Manual

“#” indicates a non-illustrated part

103

102

107

114

117

100

101

100

122

126

127

125

EXPLODED DRAWING—Model No. VFMTL1106.0 1006A

120

108

110

115

113

120

116

121

105

119

118

104

123

124

109

123

111

112

123

128

106

Seated Hamstring

HOW TO CONTACT CUSTOMER CARE

If you have questions after reading this manual, or if you require assistance, please contact Customer Care at the address and phone number listed below. Please be prepared to give the following information:

• The MODEL NUMBER OF THE PRODUCT (VFMTL1106.0).

• The NAME OF THE PRODUCT (FREEMOTION 3000 XLS treadmill).

• The SERIAL NUMBER OF THE PRODUCT (see the front cover of this manual for the location).

When ordering replacement parts, please also give the KEY NUMBER and DESCRIPTION OF THE PART(S) (see the PART LIST and the EXPLODED DRAWING on pages 28 to 31).

Customer Care: 1-800-201-2109, Monday–Friday, 7 a.m.–6 p.m. Mountain Time

FreeMotion Fitness, Inc. • 1096 Elkton Drive, Suite 600 • Colorado Springs, CO 80907

Freemotion 3500 XLS, 3000 XLS User Manual

Specifications and Main Features

Frequently Asked Questions

User Manual