Johnson JET 6000 Owner's Manual

1

CONGRATULATIONS!

Congratulations on choosing a Johnson Treadmill.
You’ve tak en an important step in developing and sustaining an exercise
program! Your Johnson Treadmill is a tremendously effective tool for
achieving your personal fitness goals. Regular use of your Treadmill can
improve the quality of your life in so many ways.
Here are just a few of the health benefits of aerobic exercise:

W eight L oss
A Healthier Heart
Improved Muscle Tone
Increased Daily Energy L evels
Reduced Stress
Help In Countering Anxiety and Depression
An Improved Self Image

The key to reaping these benefits is to develop the exercise habit. Your
new Johnson Treadmill will help you eliminate the obstacles that prevent
you from getting in your exercise time. Snow and rain and darkness won’t
interfere with your workout when you have your Johnson Treadmillin the
comfort of your gym. This manual provides you with basic information on
starting an ex ercise program. A more complete knowledge of your new
treadmill will assist you in realizing your goal of a healthy lifestyle.
Some kinds of ser vice to your Johnson Treadmill should only be per formed
by your Johnson dealer.
Please contact your authorized Johnson dealer should ser vice be required.

2

ABOUT HOME EXERCISE

Your Johnson Treadmill is the ideal choice to help you maintain year round
fitness. You can use your Johnson Treadmill as the core of your exercise
program, or as a supplement to other fitness activities. Many people will
ride their bik es, h ike, or swim in the more pleasant months, only to lose
their improved fitness with the arrival of inclement weather. By placing
a Johnson Treadmill in the convenience of your gym, you can keep your
ex ercise program going despite bad weather, early nightfalls, or an ever
increasingly busy schedule.

Below are some of the advantages of having a Johnson Tre admill in your
gym:

¡·Ex ercise is not weather dependent.
¡·You can ex ercise before or af ter work when it might be dark.
¡·You can do multiple activities such as watching TV, o r listening to your

favorite music.

¡·It’s easier to control ex ercise intensity.
¡·It’s a safe and comfortable environment.
¡·You can stay in shape while spending time with your children and family.
¡·You can avoid pollen during peak allergy times.

CAUTION! BEFORE BEGINNING
ANY EXERCISE PROGRAM, ALW AYS
CONSULT YOUR PHYSICIAN. IF YO U
EXPERIENCE CHEST PAINS, NAUSEA,
DIZZINESS OR SHORTNESS OF
BREATH, STOP EXERCISING AND
CONSULT YOUR PHYSICIAN BEFORE CONTINUING.

3

TABLE OF CONTENTS

PARTS 1 - SPECIFIC ATION OF THIS TREADMILL

Platform Treadmill

PARTS 2 - GET TING STARTED

Safety Tips
Assembly
Moving Your Johnson Treadmill

PART 3 - USING THE CONSOLE

Turn power on
Do not stand on belt

Console

Keyboard
Programs

Programs Description

Program - Manual
Program -Inter val
Program -weight loss
Program -Heart rate control

PARTS 4 - MAINTENANCE

Cleaning
Centering the belt
Tensioning the belt

PARTS 5 - DEVELOPING A FITNESS PROGRAM FOR YO U

Stretch First
W arm Up and Cool Down
Ex ercise Guidelines
How Often?
How Long?
Target Heart Rate
Perceived Ex ertion L evel.
Achieving Your Fitness Goals
W eekly L og Sheets
Annual L og Sheet

5-6

6-8
8
8

9
10

11
12

12
12
12-13
14

17
17-18
19

20
20
21
21
21
22-23
23
23-24
25-26
27-28

4

5

Spacious

¡·20"x60" running area

Powerful 2.5 HP Continuous Duty Industrial Grade Motor

¡·U.S. made industrial grade motor with full sealed bearing construction
¡·Easy access to motor brushes
¡·Open frame design for superior ventilation

Push Button Elevation

¡·Power 700lb thrust elevation motor
¡·Elevation from 0 to 12%

TRIFECTIVETMFlywheel

¡·Dynamically balanced for smooth, vibration-free per formance

Low Maintenance, P r e-W axed Slik-Deck

¡·Thick phenolice coating for long sur face life
¡·W ax impregnated sur face needs little maintenance
¡·Elastomer cushioned deck eliminates jarring and joint stress
¡·Double sides P r e-W axed Deck

Extra Thick 2 - Ply Belt

¡·Extra thickness minimizes stretch
¡·Lays flat to provide a level walking sur face
¡·U.S. made belt enjoys the longer lifetime

Time Tested Electronics

¡·Smooth, even belt speed from the P WM motor control made by one of

America’s most experienced treadmill electronics manufacturers

PARTS 1 - TREADMILL FEATURES & BENEFITS
JET-6000 FULL PLA TFORM TREADMILL

6

PART 2 - GET TING STARTED

IMPORTANT SAFETY INSTRUCTIONS

SAVE THESE INSTRUCTIONS

When using an electrical product, basic precautions should always be fol ­lowed,including the following:
Read all instructions before using Johnson Fitness Treadmill.

W ARNING

Connect this appliance to properly grounded outlet only. See grounding
Instructions.

GROUNDING INSTRUCTIONS

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

DANGER - Improper connection of the equipment-grounded conductor can

result in a risk of electric shock. Check with a qualified electrician or ser v­iceman if you are in doubt as to whether the product is properly grounded.

¡·Current limit automatically cuts power to the board and motor if over -

loaded, preventing costly repairs

Easy to Operate Console

¡·5 Pre-programed profiles k eep your workouts interesting
¡·Bright, LED display for easy reading
¡·Push-Button controls for easy and accurate settings

7

Do not modif y the plug provided with the product - if it will fit the outlet,
have a proper outlet installed by a qulified electrician.

This product is for use on a nominal 220/240 Volt circuit, and has a ground ­ing plug that looks lik e the plug illustrated in sk etch A below. Page 6. A
temporary adapter that looks lik e the adapter is illustrated below may be
used to connect this plug to a 2-pole receptacle as shown, if a properly
grounded outlet is not available. The temporar y adapter should be used
only until a properly grounded outlet can be installed by a qualified electri ­cian. The green colored rigid ear, lug, or the lik e 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.

W ARNING! - To reduce the risk of burns, fire, electrical shock, or

injury to persons:

1.Use this treadmill for its intended use as described in this manual. Do not
use attachments not recommended by the manufacturer.

2.Never operate this Treadmill if it has a damaged cord or plug, if it is not
working properly, if it has been damaged, or immersed in water. Return
the Treadmill to a dealer for examination and repair.

3.K eep the cord away from heated surfaces.

4.Never drop or insert any object into any opening.

5.Do not use outdoors.

6.To disconnect, turn the switch to the off position, then remove plug from
outlet.

7.Only use the power cord provided with your Johnson treadmill.

8

8.Never place the power cord under carpeting or place any object on top of
the power cord.

9.Do not remove the Treadmill motor covers or roller covers. Ser vice
should be per formed only by an authorized Johnson dealer.

10.Unplug your Johnson Treadmill before moving it.

CHILDREN

¡·Keep children off your Johnson Treadmill at all times.
¡·When the Johnson Treadmill is in use, young children and pets should be

kept at least 10 feet away.

OTHER SAFETY TIPS

¡·NEVER USE THIS TREADMILL WITHOUT FIRST SECURING

THE SAFETY TETHER CLIP TO YOUR CLOTHING

¡·CAUTION!: If you experience chest pains, nausea, dizziness or shortness

of breath, stop exercising immediately and consult your physician before
continuing.

¡·Do not use your Johnson Treadmill in or near puddled water, where there

is moisture on the floor, or near a swimming pool.

¡·Do not turn belt by hand.
¡·Do not wear clothing that might catch on any part of this Treadmill.
¡·Read this manual before operation this Treadmill.

ASSEMBLY

See assembly instructions included with your
JET -6000 treadmill.

Moving your JET-6000 Treadmill.

The treadmill also has wheels at the front. To move, lif t the back end of the
treadmill, lift and roll. Caution! All our treadmills are well built and heavy.
Use care and additional help if necessar y.

9

PART 3 - USING YOUR CONSOLE

PROGRAMMABLE CONSOLE

Your Johnson computer console offers variety of different profiles. These
profiles are designed to make each exercise session enjoyable while you
make progress toward your personal fit ness goal.

TURN POWER ON

The On/Off switch for your treadmill is located next to the power supply
cord plug in. Flip the switch to the "ON" position. You will hear a beep and
the console will light up. You are ready to use your console.

Safety Button

Once the Safety Button being pressed the treadmill shuts down if running

a program. The treadmill displays "...." in the time window indicating that

the Safety Button is pushed. This is a safety precaution to warn the user
that power is still being applied to the board. This safety button condition
occurs in any mode, including engineering modes.
When the Safety Button being pressed, the board resets. Any activity or
program run time information prior to the reconnection will be lost.

POWER CORD AND SWITCH

Plug the power cord into the plug receptacle located at the front of the
treadmill deck. Plug the cord into a grounded 220V/110V wall socket and
turn the power switch on.

USE DEDICATED CIRCUIT

The outlet selected should be a dedicated circuit. It is particularly impor ­tant that no sensitive electrical equipment, such as computer or TVs, share
the same circuit.

10

PART 3 - USING YOUR CONSOLE

PROGRAMMABLE CONSOLE

Your Johnson computer console offers variety of different profiles. These
profiles are designed to make each exercise session enjoyable while you
make progress toward your personal fit ness goal.

TURN POWER ON

The On/Off switch for your treadmill is located next to the power supply
cord plug in. Flip the switch to the "ON" position. You will hear a beep and
the console will light up. You are ready to use your console.

Safety Button

Once the Safety Button being pressed the treadmill shuts down if running

a program. The treadmill displays "...." in the time window indicating that

thd safety Button is pushed. This is a safety precaution to warn the user
that power is still being applied to the board. This safety button condition
occurs in any mode, including engineering modes.
When the Safety Button being pressed, the board resets. Any activity or
program run time information prior to the reconnection will be lost.

DO NOT STAND ON THE BELT

While you are preparing to use the Treadmill, do not stand on the belt.
Place your feet on the sides of the treadmill deck. Start walking on the belt
only af ter the belt has begun to move. Never start the treadmill at a run ­ning speed and attempt to get on while it is moving fast.

DO NOT STAND ON THE BELT

While you are preparing to use the Treadmill, do not stand on the belt.
Place your feet on the sides of the treadmill deck. Start walking on the belt
only af ter the belt has begun to move. Never start the treadmill at a run ­ning speed and attempt to get on while it is moving fast.

11

JET-6000 CONSOLE INSTRUCTIONS

Keyboard

Key
SELECT

FAST

SLOW

STOP
UP

DOWN

START

Function on program selection
Selects program and heart rate
target
Scrolls Time, Speed, Distance,
Heart Rate, Incline
Scrolls Time, Speed, Distance,
Heart Rate, Incline
If held, resets borad
Scrolls Time, Speed, Distance,
Heart Rate, Incline
Scrolls Time, Speed, Distance,
Heart Rate, Incline
Start program if all program
information has been entered

Function on program run

Increases speed

Decreases speed

Pauses program.
Increase incline

Decreases incline

Resumes program if paused.

12

PROGRAMS DECRIPTION

PROGRAMS-Manual

Time

Time counts up if zero minutes. Time count down if non-zero. Minimum
time is 1 minute, maximum is 99 minutes.

Quick Start

When use quick start function, time will be always counted up and previ ­ous program information will be cleared.

PROGRAMS - Inter val

1.Press the Inter val key, the scroll window will be showed "CHOOSE LEVEL
USING ARROWS, PRESS S TART:" Then please press the FAST/SLOW ke y to
choose the program level.

2.Press the "SELECT" to confirm the program level, then the scroll window
will be showed (1) PRES S FAST/SLOW KEY...TIME SET TING. (2) SELECT
KEY... CONFIRM.

3.Window of Time is pre-showed 24:00 minutes and would be adjusted by
FAST/ SLOW key from 05:00 to 99:00.

4.Press the SELECT to confirm, and scroll window will be showed "PRES S
START KEY"

5.Press the START to run the treadmill.

6.If press the STOP k ey, all function and running will be stopped.

PROGRAMS-W eight L oss (Elevation changes)

1)P ress Weight L oss (Elevation changes) ke y, the scroll window will be
showed "CHOOSE LEVEL USING ARROWS, PRESS ST A RT" Then, the win­dow of Distance will be showed L1, please press the FAST/SLOW key to
choose the L evel 1~9.

2)Press the SELECT k ey to confirm, then scroll window will be showed (1)
PRESS FAST/SLOW KEY ...TIME SET TING. (2) SET TING KEY...CONFIRM.

13

3)Window of TIME will be pre-showed 32:00, please press the FAST/SLOW
key to adjust the time from 05:00~99:00 minutes.

4)P ress the SELECT k ey to confirm, and scroll window will be showed
PRESS START KEY.

5)Press the ST ART key to run the treadmill.

6)If press STOP k ey, all of the function and running will be stopped.

PROGRAMS-W eight L oss (Speed & Elevation changes)

1)Press Weight L oss (Speed & Elevation changes) ke y, the scroll window
will be showed "CHOOSE LEVEL USING ARROWS PRESS S TART" Then, the
window of Distance will be showed L1, and window of Speed will be
showed L1, please press the FAST/SLOW ke y to choose the L evel 1~9.

2)Press the SELECT k ey to confirm, then scroll window will be showed (1)
PRESS FAST/SLOW KEY ...TIME SET TING. (2) SET TING KEY...CONFIRM.

3)Window of TIME will be pre-showed 32:00, please press the FAST/SLOW
key to adjust the time from 05:00~99:00 minutes.

4)P ress the SELECT k ey to confirm, and scroll window will be showed
PRESS START KEY.

5)Press the ST ART key to run the treadmill.

6)If press STOP k ey, all oof the function and running will be stopped.

PROGRAMS-5K RUN

1.Press the 5K RUN ke y, then the scroll window will be showed "CHOOSE
LEVEL USING ARROWS, PRESS STA RT" The window of Elevation will be
showed the Level, please press the FAST/SLOW key to adjust the L evel
from 1~9.

2.P ress the SELECT k ey to confirm, and scroll window will be showed
PRESS START KEY.

3.Press the Start k ey to run the treadmill.

4.5K RUN program, total is 5km distance, runner would press the Speed
and Incline k ey to adjust the favor level. If press the STOP k e y, all of
function and running will be stopped.

14

PROGRAMS-Heart Rate Control

1)Press the HRC key, the scroll window will be showed "ENTER TARGET
ZONE USING ARROWS PRESS SELECT"

2)Window of Heart Rate will be showed the hear rate, press the FAST/SLOW
key to set up your target rate from 80~190, then press SELECT k ey t o
confirm.

3)The scroll window will be showed "CHOOSE TIME USING ARROWS PRESS
START" then the window of TIME will be pre-showed 34:00, please press
the FAST/SLOW key to adjust the time from 15~99 minutes.

4)Press the ST ART key to run.

5)If the runner heart rate is higher 10 rates than pre-set rate, the PC -speak ­er will be loud 4 sounds to warrant the runner to mention the heart rate.

6)If the runner heart rate is higher 20 rates than pre-set rate, the PC -speak ­er will be loud 4 sounds and repeat 5 time to warrant the runner to men ­tion the heart rate.

7)If the runner heart rate is higher 25 rates than pre-set rate, the motor will
be stopped automatically.

8)If the user feel not ver y good, please press the STOP k ey or SAFETY k e y
to stop all of function and running.

15

P2 Inter val (Speed Changes) (24 minutes default) metric KPH

1
2
3
4
5
6
7
8

9
10
11
12
13
14
15
16

2

2.5

3.0

4.0

7.0

4.0

7.0

4.0

7.0

5.5

4.0

7.0

4.0

7.0

4.0

3.0

2.5

3

3.0

4.0

5.0

8.0

5.0

8.0

5.0

8.0

6.5

5.0

8.0

5.0

8.0

5.0

4.0

3.0

4

4.0

5.0

5.5

9.0

5.5

9.0

5.5

9.0

7.0

5.5

9.0

5.5

9.0

5.5

5.0

4.0

5

4.0

5.0

5.5

10.5

5.5

10.5

5.5

10.5

8.0

5.5

9.5

5.5

9.5

5.5

5.0

4.0

6

5.0

5.5

6.5

11.0

6.5

11.0

6.5

11.0

9.0

6.5

10.5

6.5

10.5

6.5

5.5

5.0

7

5.5

6.5

7.0

12.0

7.0

12.0

7.0

12.0

9.5

7.0

11.0

7.0

11.0

7.0

6.5

5.5

8

6.5

7.0

8.0

13.0

8.0

13.0

8.0

13.0

10.5

8.0

12.0

8.0

12.0

8.0

7.0

6.5

9

6.5

7.0

9.0

14.5

9.0

16.0

9.0

16.0

11.0

9.0

14.5

9.0

14.5

9.0

7.0

6.5

Le vel
Segment

1

1.5

2.5

3.0

6.5

3.0

6.5

3.0

6.5

5.0

3.0

6.5

3.0

6.5

3.0

2.5

1.5

P3 Weight L oss (Elevation Changes) (32 minutes default)

1

2

3

4

5

6

7

8

9
10
11
12
13
14
15
16

2

0.0

0.5

1.5

2.5

1.5

2.5

2.0

2.5

3.0

2.5

2.0

2.5

1.5

2.0

0.5

0.0

3

0.0

1.0

2.0

3.0

2.0

3.0

2.5

3.0

3.5

3.0

2.5

3.0

2.0

2.5

1.0

0.0

4

0.0

1.5

2.5

3.5

2.5

3.5

3.0

3.5

4.0

3.5

3.0

3.5

2.5

3.0

1.5

0.0

5

0.0

2.0

3.0

5.0

3.0

5.0

4.5

5.0

5.5

5.0

4.5

5.0

3.0

4.5

2.0

0.0

6

0.0

2.5

3.5

5.5

3.5

5.5

5.0

5.5

6.0

5.5

5.0

5.5

3.5

5.0

2.5

0.0

7

0.0

3.0

4.0

6.0

4.0

6.0

5.5

6.0

6.5

6.0

5.5

6.0

4.0

5.5

3.0

0.0

8

0.0

3.5

4.5

6.5

4.5

6.5

6.0

6.5

7.0

6.5

6.0

6.5

4.5

6.0

3.5

0.0

9

0.0

4.0

6.0

8.0

6.0

8.0

7.0

8.0

8.5

8.0

7.0

8.0

6.0

7.0

4.0

0.0

Le vel
Segment

1

0.0

0.0

1.0

2.0

1.0

2.0

1.5

2.0

2.5

2.0

1.5

2.0

1.0

1.5

0.0

0.0

16

P4 Weight L oss (Elevation & Speed Changes) (32 minutes default)

1
2
3
4
5
6
7
8

9
10
11
12
13
14
15
16

Le vel
Segment

mph1

1.0

1.5

2.0

3.0

2.0

3.0

2.5

3.0

2.5

2.0

3.0

2.0

3.0

2.0

1.5

1.0

ele1

0.0

0.0

1.0

1.0

2.0

2.0

3.0

3.0

4.0

4.0

3.0

3.0

2.0

1.0

0.0

0.0

mph2

1.5

2.0

2.5

3.5

2.5

3.5

3.0

3.5

3.0

2.5

3.5

2.5

3.5

2.5

2.0

1.5

ele2

0.0

0.0

1.0

1.0

2.0

2.0

3.0

3.0

4.0

4.0

3.0

3.0

2.0

1.0

0.0

0.0

mph3

2.0

2.5

3.0

4.0

3.0

4.0

3.5

4.0

3.5

3.0

4.0

3.0

4.0

3.0

2.5

2.0

ele3

0.0

0.0

1.0

1.0

2.0

2.0

3.0

3.0

4.0

4.0

3.0

3.0

2.0

1.0

0.0

0.0

mph4

2.5

3.0

3.5

4.5

3.5

4.5

4.0

4.5

4.0

3.5

4.5

3.5

4.5

3.5

3.0

2.5

ele4

0.0

0.0

1.0

1.0

2.0

2.0

3.0

3.0

4.0

4.0

3.0

3.0

2.0

1.0

0.0

0.0

mph5

2.5

3.0

4.0

5.0

4.0

5.0

4.0

5.0

4.0

4.0

5.0

4.0

5.0

4.0

3.0

2.0

ele5

0.0

0.0

1.0

1.0

2.0

2.0

3.0

3.0

4.0

4.0

3.0

3.0

2.0

1.0

0.0

0.0

mph6

3.0

3.5

4.5

5.5

4.5

5.5

4.5

5.5

4.5

4.5

5.5

4.5

5.5

4.5

3.5

3.0

ele6

0.0

0.0

1.0

1.0

2.0

2.0

3.0

3.0

4.0

4.0

3.0

3.0

2.0

1.0

0.0

0.0

mph7

3.5

4.0

5.0

6.0

5.0

6.0

5.0

6.0

5.0

5.0

6.0

5.0

6.0

5.0

4.0

3.0

ele7

0.0

0.0

1.0

1.0

2.0

2.0

3.0

3.0

4.0

4.0

3.0

3.0

2.0

1.0

0.0

0.0

mph8

4.0

4.5

5.5

6.5

5.5

6.5

5.5

6.5

5.5

5.5

6.5

5.5

6.5

5.5

4.5

4.0

ele8

0.0

0.0

1.0

1.0

2.0

2.0

3.0

3.0

4.0

4.0

3.0

3.0

2.0

1.0

0.0

0.0

mph9

4.0

4.5

6.0

7.0

6.0

7.0

6.0

7.0

6.0

6.0

7.0

6.0

7.0

6.0

4.5

4.0

ele9

0.0

0.0

1.0

1.0

2.0

2.0

3.0

3.0

4.0

4.0

3.0

3.0

2.0

1.0

0.0

0.0

P5 5K RUN - (Elevation Changes) (no default time)

1

2

3

4

5

6

7

8

9
10
11
12
13
14
15
16

2

0.0

0.5

0.5

1.0

1.5

1.0

1.5

2.5

3.0

3.5

3.0

2.5

1.5

1.0

0.5

0.0

3

0.0

1.0

1.0

1.5

2.0

1.5

2.0

3.0

3.5

4.0

3.5

3.0

2.0

1.5

1.0

0.0

4

0.0

1.5

2.5

3.5

2.5

3.5

3.0

3.5

4.0

3.5

3.0

3.5

2.5

3.0

1.5

0.0

5

0.0

1.5

1.0

3.0

4.0

3.0

4.0

4.5

5.0

5.5

5.0

4.5

4.0

3.0

2.0

0.0

6

0.0

2.0

1.5

3.5

4.5

3.5

4.5

5.0

5.5

6.0

5.5

5.0

4.5

3.5

2.5

0.0

7

0.0

2.5

2.0

4.0

5.0

4.0

5.0

5.5

6.0

6.5

6.0

5.5

5.0

4.0

3.0

0.0

8

0.0

3.0

2.5

4.5

5.5

4.5

5.5

6.0

6.5

7.0

6.5

6.0

5.5

4.5

3.5

0.0

9

0.0

3.5

3.0

5.0

6.0

5.0

6.0

6.5

7.0

7.5

7.0

6.5

6.0

5.0

4.0

0.0

Le vel
Segment

1

0.0

0.0

0.0

0.5

1.0

0.5

1.0

2.0

2.5

3.0

2.5

2.0

1.0

0.5

0.0

0.0

17

PART 4 - MAINTENANCE

CLEANING

¡·Remove dust with a vacuum or slightly damp cloth.
¡·Never use solvents on the deck or belt. Use of solvents can reduce critical

lubrication of deck and belt.

CENTERING THE BELT

Your Johnson Treadmill is built with a crowned roller to assure proper
tracking of the belt on the center of the deck.
When you run or walk, you may push off harder with one foot than the
other. This uneven deflection can cause the belt to move off center.
Occasionally the belt may need further adjustment to keep it centered. To
center the belt, use the enclosed Allen wrench to adjust the rear roller
position.

Centering Belt P rocedure:

1)Do not wear loose clothing, or loose jewelr y while making this
adjustment.

2)Never turn the bolts more than 1/4 turn at a time.

3)Always tighten one side and loosen the other to prevent over tightening

or loosing the belt.

4)Select manual program and press start. Adjust belt speed using console

keys to 4 mph (6.4 kph)

After making the adjustment walk on it for 5 minutes to test. If necessar y,
repeat the procedure but never turn the bolts more than 1/4 turn at a time.
Over tightening the belt can significantly shorten the belt life.

18

If Belt is too far to the lef t side:

1)Turn the lef t roller bolt 1/4 turn clockwise (tighten)

2)Turn the right roller bolt 1/4 turn counterclockwise (loosen)

If Belt is too far to the right side:

1)Turn the right roller bolt 1/4 turn clockwose (tighten)

2)Turn the lef t roller bolt 1/4 turn counterclockwise (loosen)

19

TENSIONING THE BELT

Running Belt

If when you plant your foot on the belt, you can feel a slipping sensation
then the belt has stretched and is slipping across the rollers. This is a nor ­mal and common adjustment on a new treadmill. To eliminate this slip ­ping, tension both the rear roller. Allen bolts 1/4 TURN as shown above. Try
the treadmill again to check for slipping. Repeat if necessar y, but NEVER
TURN the roller bolts more than 1/4 turn at a time. C AUTION: OVER-TIGHT­ENING OF THE ROLLER WILL SEVEREL Y SHORTEN THE LIFE OF THE BELT
AND MAY CAUSE FURTHER DAMAGE TO OTHER COMPONENTS.

Drive Belt

If you have tensioned the running belt and are still experiencing
a slipping sensation, call your Johnson Dealer. Tensioning
of the drive belt should only be per formed by an authorized
dealer.

20

PART 5 - DEVELOPING A FITNESS PROGRA M

Before using your Johnson Treadmill, it is best to spend a few minutes
doing a few gentle stretching exercise. Stretching prior to ex ercise will
imporv e flexibility and reduce chances of exercise related injur y. Ease into
each of these stretches with a slow gentle motion.

Wall Push

Stand 1 1/2 feet from a wall and lean for ward pushing against the wall with
your palms. Keep your heels flat and hold this position for a count of 10.
Do not bounce.

Standing Quadriceps Stretch

Using a wall or chair to provide balance, grab your lef t ankle with your lef t
hand and hold your foot against the back of your thigh for a count of 10.
Repeat with your right foot and hand.

Seated Toe Touch

Sit on the floor with your legs together and straight out in front of you. Do
not lock your knees. Extend your fingers towords your toes and hold for a
count of 10. Do not bounce.

THE IMPORTANCE OF THE WARM UP AND COOL DOWN

W arm Up

The first 2 to 5 minutes of a work out should be devoted to warming
up. The warm up will limber your muscles and prepare them
for more strenuous exercise. Warm up on your Johnson
Treadmill by walking at slow speeds.

Cool Down

Never Stop exercising suddenly! A cool down period allows your
heart to readjust to the decreased demand. Use a low speed setting
during the cool down to gradually lower your heart rate.
After the cool down, repeat the stretching exercises decsribed at

21

the beginning of this chapter to loosen and relax your muscles.

EXERCISE GUIDELINES

Always consult your physician before beginning an exercise program.

How Often?

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

How Long?

For aerobic ex ercise benefits, it’s recommended that you ex ercise from
between 24 and 32 minutes per session. But start slowly and gradually
increase your exercise times. If you’ve been sedentar y during the past year,
it may be a good idea to k eep your exercise times to as little as five min ­utes initially. your body will need time to adjust to the new activity.
If your goal is weight loss, a longer ex ercise session at lower intensities has
been found to be most effective. A workout time of 48 minutes or more is
recommended for best weight loss results.

How Hard?

How hard you workout is also determined by your goals. If you use your
Johnson Treadmill to prepare for racing, you will probably work out at a

22

higher intensity than if your goal is general fitness. R egardless of your long
term goals, always begin an exercise program at low intensity. Aerobic
exercise does not have to be painful to be beneficial!
There are two ways to measure your exercise intensity. The first is by moni ­toring your heart rate, and the second is by evaluating your perceived exe r­tion level (this is simpler than it sounds!)

To monitor your heart rate you can use a pulse monitor or tak e your pulse
with your fingers. P ulse monitors are a convenient tool for monitoring
heart rate, but make sure you use an accurate one. An inaccurate pulse
monitor is of little value. You can measure your pulse with your fingers by
placing your first two fingers lightly over the blood vessel (carotid arter y)
on your neck located next to your Adam’s apple. Count your pulse for ten
seconds and multiply by six. This figure is your heart rate in beats per
minute. Compare this number to the Target Heart Rate Zone for your age
group.

Target Heart Rate Zone

The most common method for calculating your target heart rate is to first
find your maximum heart rate. The standard formula for this is:

220 - your Age = Maximum heart rate.

You do not

want to workout at your maximum heart rate. You want to
workout in your Target Heart Rate Zone. Your Target Heart Rate Zone is a
percentage of your maximum heart rate. The American Heart Association
recommends working out at a Target Heart Rate Zone of between 60% and
75% of your maximum heart rate. If you are just beginning an exercise pro ­gram, exercise near or below the lower limit of your Target Zone.

Lower Limit of Target Zone = Maximum heart rate X .6
Upper Limit of Target Zone = Maximum heart rate X .75

23

You may find the chart below helpful for a quick reference.

Age
20
25
30
35
40
45
50
55
60
65
70

Target Zone 60%-75%
120-150
117-146
114-142
111-138
108-135
105-131
102-127
99-123
96-120
93-116
90-113

Perceived Exertion L evel

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

ACHIEVING YOUR FITNESS GOALS

An important step in developing a long term fitness program is to deter ­mine your goals. Is your primar y goal for ex ercising on your Johnson
Treadmill to lose weight? Improve muscle tone? Relieve stress? P repare for
the spring racing schedule?
Knowing what your goals are will help you develop a more successful exer­cise program.
Below is a list of some common exercise goals:

¡·W eight L oss
¡·W eight Maintenance
¡·Improve Body Shape and Tone
¡·Strengthen L eg Muscles
¡·Increased Energy L evel

24

¡·Improved Energy Level
¡·Improved Sleep Patterns
¡·Improved Sports Performance
¡·Improved Cardiovascular Endurance
¡·Stress R eduction

If possible tr y to define your personal goal in precise, measurable terms,
and then put your goal in writing. The more specific you can be, the easier
it will be to track your progress. If your goals are long term, divide them up
into monthly, then weekly segments. Longer term goals can lose some of
the immediate motivating benefits. Short term goals are easier to achieve.
Your Johnson Treadmill console provides you with several readouts that can
be used to record your progress. You track Distance, Calories or Time. Time
is the most important and useful of these functions.

Sample Goals:

Goal setting is a popular motivational technique. It’s important to set goals
and reward yourself when initiating a new exercise program because you’re
attempting to break current patterns and form a new habit. Whether you
use this technique or another, make fitness a priority in your life. You can
achieve the ultimate reward to yourself - you can establish the exer cise
habit! Some sample goals may be:

¡·To strengthen my heart by exercising 24 minutes three days a week.

(Goal Measurement: Exercise Time = 72 minutes a week.)

¡·To improve my body’s ability to burn fat by ex ercising at a low intensity

for 48 minutes per day, 5 days a week.

(Goal Measurement: Exercise Time = 240 minutes a week.)

¡·To burn off work related stress by exercising for 20 minutes a day on

week days. (Goal Measurement: Exercise Time = 100 minutes a week.)

Keeping an Exercise Dair y

Photocopy the weekly and annual log sheets on the following pages to
make your personal exercise log book. As time goes by you’ll be able to
look back with pride at the work you’re done. As your fitness improves, you
can look back and see how far you’re come.

25

WEEK # W eekly Goal:

Scheduled Wo rkout Time:
My Reward is:

Day

Sunday
Monday
Tuesday
W ednesday
Thrusday
Friday
Saturday

Date

W eekly Totals

W orkload
Level

Ex ercise
Time

Distance Comments

WEEK # W eekly Goal:

Scheduled Wo rkout Time:
My Reward is:

Day

Sunday
Monday
Tuesday
W ednesday
Thrusday
Friday
Saturday

Date

W eekly Totals

W orkload
Level

Ex ercise
Time

Distance Comments

26

WEEK # W eekly Goal:

Scheduled Wo rkout Time:
My Reward is:

Day

Sunday
Monday
Tuesday
W ednesday
Thrusday
Friday
Saturday

Date

W eekly Totals

W orkload
Level

Ex ercise
Time

Distance Comments

WEEK # W eekly Goal:

Scheduled Wo rkout Time:
My Reward is:

Day

Sunday
Monday
Tuesday
W ednesday
Thrusday
Friday
Saturday

Date

W eekly Totals

W orkload
Level

Ex ercise
Time

Distance Comments

27

Januar y

W eek #

Monthly Reward

Monthly Total

Minutes Distance

Februar y

W eek #

Monthly Reward

Monthly Total

Minutes Distance

March

W eek #

Monthly Reward

Monthly Total

Minutes Distance

April

W eek #

Monthly Reward

Monthly Total

Minutes Distance

May

W eek #

Monthly Reward

Monthly Total

Minutes Distance

June

W eek #

Monthly Reward

Monthly Total

Minutes Distance

28

July

W eek #

Monthly Reward

Monthly Total

Minutes Distance

August

W eek #

Monthly Reward

Monthly Total

Minutes Distance

September

W eek #

Monthly Reward

Monthly Total

Minutes Distance

October

W eek #

Monthly Reward

Monthly Total

Minutes Distance

November

W eek #

Monthly Reward

Monthly Total

Minutes Distance

December

W eek #

Monthly Reward

Monthly Total

Minutes Distance