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LIFESPAN EQUALIZER XL Page 0
This is HIGH-POWER item; please DO NOT USE THE SAME OU TLET WITH OTHER HIGHPOWER HOUSEHOLD APPLIANCE like air-conditioning etc.
Please choose an outlet exclusively for the machine and make sure the fuse is 10A.
USER’S
MANUAL
EQUALIZER
XL
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1. IMPORTANT SAFETY INSTRUCTIONS
Danger
–To reduce the risk of electric shock disconnect your treadmill from the electrical outlet prior
to cleaning and/or service work.
DO NOT USE AN EXTENSION CORD: DO NOT ATTEMPT TO DISABLE THE GROUNDED PLUG BY USING
IMPROPER ADAPTERS OR IN ANY WAY MODIFY THE CORD SET.
1. Plug the power cord of the treadmill directly into a dedicated grounded circuit.
This product must be grounded well. If it has breakdown, grounding provides a path of least
resistance for electric current to reduce the risk of electric shock.
2. Position the treadmill on a clear and level surface. Do not place the treadmill on thick carpet as it
may interfere with proper ventilation. Also, do not place the treadmill near water or outdoors.
3. Position treadmill so that the wall plug is visible and accessible.
4. NEVER start the treadmill while you are standing on the walking belt. After turning the power on and
adjusting the speed control, there may be a pause before the walking belt begins to move, ALWAYS
stand on the foot rails on the sides of the frame until the belt is moving.
5. Wear appropriate clothing when exercising on the treadmill. Do not wear long, loose fitting clothing
which maybe caught by treadmill. Always wear running or aerobic shoes with rubber soles.
6. Always unplug the power cord before removing the treadmill’s motor cover.
7. Keep small children away from the treadmill during operation.
8. Don’t let go of your hands until you are getting used to treadmill’s waking or running.
9. If you want to stop the exercise or the Treadmill suddenly increases in speed due to an electronics
failure, please be sure to put your hands on the both uprights firstly, and then step on the ride rail to
avoid the damage by moving running belt.
10. Always attach the safety key rope to your clothing when using the treadmill. If the treadmill
suddenly increases in speed due to an electronics failure or the speed being inadvert ently increased, the
treadmill will come to a sudden stop when the safety key is disengaged from the console. Pull off the
safety key and keep it well when you do not use the machine.
Product may vary slightly from the item pictured due to model upgrades
WARNING - Read all instructions before using this treadmill.
It is important your treadmill receives regular maintenance to prolong its
useful life. Failing to regularly maintain your treadmill may void your warranty.
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11. When the treadmill is not being used, the power cord should be unplugged and the safety key
should be removed.
12. Before starting any exercise program, consult with your physician or health professional. He or she
can help you to establish the exercise frequency, intensity (target heart zone) and time appropriate to
your particular age and physical condition. If you have any pain or tightness in your chest, an irregular
heartbeat, shortness of breath, feel faint or any discomfort while you exercise, STOP IMMEDIATELY!
Consult your physician before continuing.
13. If you observe any damage or wear on the mains plug or on any section of the mains lead then
please have these replaced immediately by a qualified electrician – do not attempt to change or repair
these yourself.
14. When the treadmill is not being used, please pull out the safety lock and store up it in order to
prevent the children and other people from incorrectly using of the treadmill.
15. The pulse sensors are not medical devices. Various factors, including the user’s movement, may
affect the accuracy of heart rate readin gs. The pulse sensors are intended only as exercise aids in
determining heart rate trends in general.
For your information, please note following electronical specification of Treadmill:
a. The input voltage: 240V±10% （50-60HZ）
b. Input current: ≤6A
c. Time Range: 0:00-99:99
d. Speed Range: 1-20.00KM/H
e. Gradient display scope: 0-22 levels
f. Calories range: 0-999CAL
g. Pulse range: 40-165times/ minute
1.1 IMPORTANT OPERATION INSTRUCTIONS
Be sure to read the entire manual before operating your machine.
Understand that changes in speed and incline do not occur immediately. Set your desired speed on
the computer console and release the adjustment key. The computer will obey the command
gradually.
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Use caution while participating in other a ctivit ies while walking on your treadmill; such as watching
television, reading, etc. These distrac tions may cause you to lose balance or s tray from walking in
the centre of the belt; which may result in serious injury.
In order to prevent losing balance and suffering unexpected injury, NEVER mount or dismount the
treadmill while the belt is moving. Th is unit st arts with at a very low s peed. Simply stan ding on the
belt during slow acceleration is proper af ter you have learned to operate this machine.
Always hold on to handrail while making control changes.
A safety key is provided with this machine. Remove the safety key will stop the walking belt
immediately; the treadmill will shut off automatically. Insert the safety key will reset the display.
Do not use excessive pressure on console control keys. They are precision set to function properly
with little finger pressure.
1.2 FOLDING THE TREADMILL
When folding the treadmill, pull out the handles on the holding spanner and place the main frame at
corresponding position. By then, the handle bolt will appear automatically. After that, move the
treadmill to another place so as to make it occupy a smaller area. Before the use, place the treadmill to
the position you would like to do exercise, and lift its main frame by right hand and pull out the handles
and place them on the floor slowly. Then the handles will appear automatically. Finally screw down the
handles firmly to release yourself from being worried about the safety during exercise.
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2.1 PARTS LIST
# Name. Specification
NR.
# Name. Specification
NR.
1
Computer
See the program 1 44
Square caps
2
2
Secure key
2 45
Combination
1
3
Tube
combination
2
46
Motor
cover(down)
ABS 1
4
Cross pan-headed
bolt
M6×20
6
47
Combination
1
5
Foam grips Ф32×3×360
2 48
Inner hexagonal
pan-headed bolt
M10×30 Teeth
length 20
4
6
Cross pan-
headed bolt
ST3×25 head Ф7
6 49
Spring washer D10
4
7
Inner hexagonal
pan-headed bolt
M8×15 S6 12 50
Alloy bush
Outφ16×2×out
φ14× 10
×φ10.1×12
4
8
Flat
washer
D8
361 51
Running wheel Φ48×1×φ8 2
9
Inner
hexagonal panheaded bolt
M8×25 S6 2 52
Wheel cover Semi 40×80
2
10
Left column
combination
1 53
Cross pan-headed
bolt
ST4.2×12
2
11
Inner hexagonal
pan-headed bolt
M8×50 S6 Teeth
length 15
5
54 Knighthead
1
12
Rubber cushion Ф30×16
4 55
Degree
adjustable pin
M16×18 length 10
1
13
Cross pan-
headed bolt
ST4.2×25 4
14
Nylon tube
M8 2
56
Hollow bush
1
15
Tube
combination
1 57
Flex pole
1
16
Right column
combination
1 58
Inner hexagonal
pan-headed bolt
M8×40 S6 Teeth
length 15
3
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# Name. Specification
NR.
# Name. Specification
NR.
17
Trunk line 1
Length 1500mm 1 59
Inner hexagonal
pan-headed bolt
M8×30 S6
Teeth length 15
2
18
Trunk line 2
Length 500mm 1 60
Pin F=180N
1
19
Combination
1 61
Stop washer
D5
1
20
Sleeve 28×12 2
62
Magnetic ring Ф25×Ф15×12 1
21
Cross pan-
headed bolt
ST4.2×12 24
63
Nylon nut
M10 1
22
Motor cover(up)
ABS 1 64
Inner hexagonal
pan-headed bolt
M8×65 S6 1
23
DC motor
1 65
Front roller
1
24
Inner hexagonal
pan-headed bolt
M5×15 S6 6
25
Spring washer
D8 6
66
Belt 190J6
1
26
Spring pin Ф5×1×12 2
67
Connection wire
1
16#×130mm
1
27
Alloy cover 1
68
Connection wire
2
16#×130mm
2
28
Round caps Ф34
2 69
EVA 25×3×500
1
29
Hand pulse set
2 70
Strength tube 1
30
Inner hexagonal
panheaded
bolt
M10×50 S6
Teeth length 10
1
71
Rubber cushion Ф30×Ф7×7
10
31
Flat
washer
D10 2
72
Cross pan-headed
bolt
M6×15
2
32
Motor
1/15
1
73
Plastic pedal
2
33
Inner hexagonal
pan-headed bolt
M10×95 S6
Teeth length 10
1
74
Pedal fixed
block
4
34 Current wire
Length 2000mm
1 75
Inner hexagonal
pan-headed bolt
M8×20 S6
8
35 Control 1
76
Inner hexagonal
pan-headed bolt
M8×65 S6 Teeth
length 15
8
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# Name. Specification
NR.
# Name. Specification
NR.
36 Transformer 1
77
Side slider 50×1094mm
2
37
Current wire
clasp
6N-4 2 78
Inner sunk-
headed
M6×37 S4 8
38 Protector 1 79 Running board 1150 ×620×t18 1
39 Switch 1 80 Running belt 2800 ×520×t2 1
40 Square magnet Length 1100mm 1 81
Inner
hexagonal panheaded bolt
M6×60 S5 2
82 Rear roller 1
83
Right bowl
cover
1
41
Cross panheaded bolt
ST4.2×15
2
84
Left bowl
cover
1
42 Sleeve Ф16×10 1 85
Rear running
wheel
φ50×20×φ10 2
43
Inner hexagonal
pan-headed bolt
M8×70 S6 2 86 Nylon nut M6 8
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2.2 ASSEMBLY INSTRUCTIONS
ASSEMBLY PARTS LIST
Hardware Contains:
Parts# Description Remarks Qty.
I Main frame
1
II Pedal
2
III Degree adjustable pin t
1
TOOLS AND NUTS LIST:
Part No. Name Specification Numbers
IV
Inner hexagonal
wrench
S6 1
V
Inner hexagonal
wrench
S5 1
VI Cross-head wrench
S13，S14，S15
1
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2.3 ASSEMBLY INSTRUCTIONS
1． Main frame and Support connection: Fix the Left support and Right support onto the
Main frame tightly with inner hexagonal pan-headed bolt (7) and the spring washer (8).
2. Put the Degree adjustable pin (55) into the Knighthead (54),then pull the Main
frame ,let the pin into the hole , screw the pin tightly.
3．Use the Inner hex agonal wrench (S6) to fix the pedals (II)、bolts (76) and flat washer
(8) on both sides of the Main frame
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WE RECOMMEND YOU HAVE SOMEONE TO ASSIST YOU IN LIFTING AND ASSEMBLING
YOUR LIFESPAN TREADMILL. FOLLOW THESE INSTRUCTIONS CAREFULLY AND IT WILL
MAKE IT EASIER TO ASSEMBLE YOUR LIFESPAN TREADMILL
CAUTION:
1. DO NOT PLUG IN POWER CORD UNTIL FINAL ASSEMBLY IS COMPLETED AND
MOTOR COVER IS INSTALLED.
2. Do not attempt to assemble the treadmill until the assembly instructions are
followed and the uprights are attached to the treadmill. Failure to follow this can
result in damage to the treadmill.
3. Your treadmill is a very heavy piece of exercise equipment and should be handled
with caution.
4. Children should not be allowed to play on the treadmill or move the treadmill
deck up and dow n.
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3 DISPLAY PANEL OPERATIONS
3.1 Safety Key
IMPORTANT: The treadmill will not operate if the safety key is not in place.
Before starting the treadmill, attach the magnetic key to the display panel, and then attach
the clip on the other end to your clothing (above the waist). If the safety key is removed
whilst you are operation the treadmill, the machine will turn itself off.
When the treadmill is not in use, you should remove the safety key.
Store the safety key in a safe place OUT OF REACH OF CHILDREN.
3.2 Getting Started
Power the treadmill on by plugging it into an appropriate wall outlet, then turn on the
power switch located at the front of the treadmill below the motor shield. Ensure that the
safety key is installed, as the treadmill will not power on without it.
When the power is turned on, all the lights on the display will light for a short time.
To start the treadmill, please press ‘SPEED +’. You will hear a sound of the buzzer. To
increase and decrease the speed, you may use either speed up and down buttons or the
quick set buttons 2, 5, 8, 11 and 14. The maximum speed of the treadmill is 20km/h. To
increase and decrease the incline, you may use either incline up and down buttons or the
quick set buttons 3, 6, 9, 12 and 15.
In case of emergency, you may pull out the safety key off and the treadmill will stop
immediately.
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When the exercise comes to its end, it is necessary to slow down and press ‘STOP’ to stop
the treadmill at once.
3.3 Pulse Grip Feature:
If the computer detects a pulse signal, the PULSE window will show your heart rate beat
per minute instead of “P”. You must use both stainless steel sensors to display your pulse.
Pulse value displays anytime the upper display is receiving a Grip Pulse signal.
3.4 Calorie Display:
Displays the cumulative calories burned at any given time during your workout.
Note: This is only a rough guide used for comparison of different exerc ise
Sessions, which cannot be used for medical purposes.
4 MAINTENANCE
Reasonable cleaning/lubricating should be made to extend the life time of this unit.
Performance is maximized wh en the belt and mat are kept as clean as possible.
WARNING: THE MAT/DECK FRICTION MAY PLAY A MAJOR ROLE IN THE
FUNCTION AND LIFE OF YOUR TR EADMILL AND THAT IS WHY WE REC O MMEND
YOU CONSTANTLY LUBRICATE THIS FRICTION POINT TO PROLONG THE USEFUL
LIFE OF YOUR TREADMILL. FAILING TO DO THIS MAY VOID YOUR WARRANTY.
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WARNING: UNPLUG POWER CORD BEFORE MAINTENANCE.
WARNING: STOP TREADMILL BEFORE FOLDING.
4.1 Maintenance and servicing
AFTER EACH USE (DAILY)
Clean and inspect, following these steps:
• Turn off the treadmill with the on/off switch, then unplug the power cord at the wall outlet.
• Wipe down the running belt, deck, motor cover, and console casing with a damp cloth. Never use solvents,
as they can cause damage to the treadmill.
• Inspect the power cord. If the power cord is damaged, contact Lifespan Fitness.
• Make sure the power cord is not underneath the treadmill or in any other area where it can become
pinched or cut.
• Check the tension and alignment of the running belt. Make sure that the tre admi ll belt will not damage any
other components on the treadmill by being misaligned.
EVERY WEEK
Clean underneath the treadmill, following these steps:
• Turn off the treadmill with the on/off switch, then unplug the power cord at the wall outlet.
• Fold the treadmill into the upright position, making sure that the lock latch is secure.
• Move the treadmill to a remote location.
• Wipe or vacuum any dust particle s o r other objects t h at ma y have accumulated underneath th e treadmill.
• Return the treadmill to its previous position.
EVERY MONTH -IMPORTANT!
• Inspect all assembly bolts of the machine for proper tightness.
• Turn off the treadmill with the on/off switch, then unplug the power cord and wait 60 seconds.
• Remove the motor cover. Wait until ALL LED lights turn off.
• Clean the motor and lower board area to eliminate any lint or dust particles that may have accumulated.
Failure to do so may result in premature failure of key electrical components.
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EVERY 6 MONTHS
It may be necessary to lubricate your treadmill running deck at least once every six months to maintain
optimal performance of your treadmill (refer to section 4.4 for information). Only use lubricant provided by
Lifespan Fitness! Please contact Lifespan Fitness with questions about applying lubricant to your treadmill.
• Turn off the treadmill with the on/off switch, then
unplug the power cord at the wall outlet.
• Loosen both the rear roller bolts. (For best results, place two removable marks on both sides of the frame
and note roller position).Once the belt is loosened, take the bottle of lubricant and apply it to the entire top
surface of the running deck. Tighten both rear roller bolts (matching up the marks for proper position) to
original position. After you have applied lubricant, plug in the power cord, key, start the treadmill and walk
on the belt for two minutes to spread the
lubricant.
• Lubricate the air shocks with Teflon based spray.
EVERY 2 YEARS
It is necessary that you change your treadmill motor brushes once every 2 years to avoid damaging your
motor. If you fail to change the brushes this may cause the motor to burn out, voiding any warranty.
SERVICING: IF YOU FAIL TO COMPLY WITH LIFESPAN’S MAINTENANCE AND SERVICING STEPS
ABOVE, YOU MAY VOID YOUR WARRANTY. IF YOU REQUIRE A SKILLED LIFESPAN
REPRESENTATIVE TO UNDERTAKE ONE OF THE STEPS ABOVE, PLEASE EMAIL US AT
lifespanfitness@hotmail.com.
4.2 General Cleaning
Use a soft, damp cloth to wipe the edge of the belt and the area between the belt
edge and frame. A mild soap and water solution along with a nylon scrub brush will
clean the top of the textured belt. This task should be done once a month. Allow to
dry before using.
On a monthly basis, vacuum underneath your treadmill to prevent dust build up.
Once a year, you should remove the black motor shield and vacuum out dirt that may
accumulate.
4.3 General Care
Check parts for wear before use.
Pay particular attention to the fixing knobs and make sure they are tight.
PLEASE NOTE: TREADMILL MOTOR BRUSHES NEED TO BE CHANGED EVERY 2
YEARS OTHERWISE MOTOR WARRANTY WILL BE VOID.REFER TO MANUAL
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Always replace the mat if worn and any other defective parts.
If in doubt do not use the treadmill and contact our helpline.
TAKE CARE TO PROTECT CARPETS AND FLOOR
in case of leakages. This product is a
machine that contains moving parts which have been greased / lubricated and could leak.
4.4 Belt/Deck/Roller Lubrication:
The mat/deck friction may play a major role in the function and life of your treadmill and
that is why we recommend you constantly lubricate this friction point to prolong the useful
life of your treadmill.
Lubrication is provided with this unit. You should apply the enclosed lubrication after
approximately the first 50 hours of operation. We recommend lubrication of the deck
according to the following timetable:
Light use (less that 3 hours per week) every 6 months
Medium use (3-5 ho urs a week) every 3 months
Heavy use (more than 5 hours per week) every 6-8 weeks.
See below procedures for lubricating:
1. Use a soft, dry cloth to wipe the area between the belt and deck.
2. Spread lubricant onto the inside surface of belt and deck evenly (make sure the
machine is turned off and power is disconnected).
3. Periodically lubricate the front and rear rollers to keep them at their peak performance.
If the treadmill belt/deck/roller is kept reasonably clean it is possible to expect over 1200
hours before additional re -lubing is necessary.
4.5 How to check the running mat for proper lubrication:
1. Disconnect the main power supply.
2. Fold the treadmill up into the storage position.
3. Feel the back surface of the running mat.
If the surface is slick when touched, then no further lubrication is needed.
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If the surface is dry when touched, apply a suitable silicone lubricant.
We recommend you use a silicone based spray to lubricate your Lifespan
Treadmill. This Can be purchased from your local sports Retailer or a local
hardware store.
4.6 Belt Adjustment
Belt Tension Adjustment-It is very important for joggers and runners in order to
provide a smooth, steady running surface. Adjustment must be made from the right and
left rear roller in order to adjust tension with the Allen Key provided in the parts package.
The adjustment bolt is located at the end of the rails as noted in diagram below:
Note: Adjustment is thru small hold of end cap.
Tighten the rear roller only enough to prevent slippage at the front roller. Turn both the
right and left bolt clockwise one full turn and inspect for proper tension. When an
adjustment is made to the belt tension, you must also make a tracking adjustment to
compensate for the change in belt tension.
DO NOT OVER TIGHTEN
- Over tighten will cause belt da mage and premature bearing
failure. This may also reduce motor performance and cause excessive roller wear.
NOTE: When properly tightened, the sides of belt can be raised approximate 2-3 inches off
the board.
Left bolt Right bolt
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4.7 Belt Tracking Adjustment:
This treadmill is designed to keep the belt reasonably centred while in use. It is normally
for some belts to drift near one side while the belt is running with no one on it. After a
few minutes of use, the belt should have a tendency to centre itself. If during use, the
belt continues to move toward one side, adjustments are necessary. The procedures are
as below:
▲ First set speed at approximately 3.5km/h.
▲ Second check the belt shifts to which side.
If the belt shifts to right, tighten the right bolt and loosen the left bolt by using
6mm Allen Key, until the belt is centered itself; If belt shifts to left, tighten the left bolt
and loosen the right bolt by using 6mm Allen Key, until the belt is centered. When
adjusting the belt using the 6 mm Allen Key, it is important to adjust the belt in half turn
increments. Over adjusting will cause damage to the mat.
If the belts has drifted to the RIGHT If the belts has drifted to the LEFT
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5 TROUBLE SHOOTING
This treadmill is designed in a way that in the event of an electrical fault, the machine
will turn off automatically to prevent any injuries to the user and damage to the machine
(i.e. motor).
When the treadmill behaves erratically, simply reset the treadmill by turning the power
switch off, waiting for 1 minute then turning the power button back on.
If, after you have reset the treadmill, it is still not running correctly, please run the selfchecking analyse to distinguish what type of error the machine is encountering.
5.1 Troubleshooting Table
PROBLEM CAUSE CORRECTION
1. Treadmill does not start. 1. Not plugged in.
2. Safety key not inserted
3. Treadmill circuit breaker
tripped.
4. House circuit breaker
tripped.
1. Plug into three prong grounded
outlet.
2. Insert safety key.
3. Reset circuit breaker (see
exploded view for location)
4. Reset circuit breaker.
2. Running belt slips. 1. Running belt is not
tighten.
1. Adjust walking belt tension.( see
Maintenance Instructions)
3. Running belt speed is not
in the center.
1. Running belt tension is
not centered across the
rear roller.
2. Center walking belt.(See
Maintenance Instructions)
4. Running belt speed
seems slower than displayed
speed.
1. Set in kilometres.
2. Out of calibration.
1. Change to miles per hour.
2. Recalibrate electronics
(professional operation only)
5. Treadmill squeaks when
walkes on.
1. Pivot points need
lubrication.
1. Lubricate pivot points.
Before attempting any work on the treadmill, ensure that the power is off and
the plug is removed from the power point.
Do not use extension leads as it may lead to power decrease and failure.
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Power Problems
1. Check fuses (They are located on the controller under the motor cover next to the
on/off switch.)
2. Check power outlet (Plug something else into the power outlet to ensure that the
power outlet is working correctly ).
3. Check Power Cable (You may need to take it to an electrician).
6 EXERCISE GUIDE
PLEASE NOTE: Before beginning any exercise program, consult you physician.
This is important especially if you are 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.
Exercising is a great way to control your weight, improve your fitness and reduce the effect
of aging and stress. The key to success is to make exercise a regular and enjoyable part of
your everyday life.
6. Heart rate not displayed 1. Transmitter is not making
good contact with skin.
2. Electromagnetic
interference.
1. Moisten skin cont a c t a rea on the
transmitter strap, or turn
transmitter strap upside down.
2. Turn off any television,
microwave, or computer within 6
feet of treadmill.
7. Operation stops
automatically and E1 is
displayed.
The self-maintenance
function of system works
suddenly.
1．Restart the treadmill after
pressing ‘STOP’.
2．Restart the treadmill after the
power supply has been
disconnected for 5min.
3．Replace the sensor.
8. The treadmill operates
normally with no load but
halts midway.
The strap becomes loose. Adjust the strap following the
specification.
9. The display fails to work
normally or cannot display at
all, and the keys don’t work.
The electronic meter is
influenced by an external
factor.
Disconnect the power supply and
switch off switches, and restart the
treadmill 5min later.
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The condition of your heart and lungs and how efficient they are i n de livering oxygen vi a
your blood to your muscles is an important factor to your fitness. Your muscles use this
oxygen to provide enough energy for daily activity. This is called aerobic activity. When
you are fit, your heart will not have to work so hard. It will pump a lot fewer times per
minute, reducing the wear and tear of your heart.
So as you can see, the fitter you are, the healthier and greater you will feel.
6.1 Workout Guidelines
TARGET ZONE
THIS IS HOW YOUR PULSE SHOULD BEHAVE DURING GENERAL FITNESS EXERCISE.
REMEMBER TO WARM UP AND COOL DOWN FOR A FEW MINUTES.
Warm-up
PULSE RATE GRAPH
● 85% OF MAX
● 70% OF MAX
● 55% OF MAX COOL DOWN LEVEL
● RESET PULSE
▲ ▲
● WARM UP ● ● COOL DOWN ●
EXERCISE SO THAT YOUR PULSE STAYS IN
THIS RATE FOR AT LEAST 15-20 MINUTES
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Start each workout with 5 to 10 minutes of stretching and some light exercises. A proper
warm-up increases your body temperature, heart rate and circulation in preparation for
exercise. Ease into your exercise.
Warming-up is a necessary part before an exercise, because it enables your heart to have
a gradually increasing load and your circulatory system a gradual speeding up.
Furthermore, it can also make your muscular temperature rise gradually, with such
temperature can enhance your muscular elasticity and simultaneously, lower the risk of
injury. Thus, do not start run on the treadmill without any warming-up.
Some Tips for Warming-up:
♦ Move your whole body slowly and take 3 deep breaths, with air in from nose and out
from mouth.
♦ In the beginning of your exercise, walk forward slowly while stretching your arms.
♦ Do some head-shaking exercises. Nod your head forwards and backwards for 5 min
respectively. The exercises should not be too excessive. Remember it’s just a worm up.
♦ Do some simple shoulder-twisting exercises, 5 times upwards and downwards
respectively first then forwards and bac kwards respectively.
♦ Do some anklebone-rotating exercises. Stand straight first, and then bend one of your
legs, with tiptoe touching the ground, and rotate the leg 5 times clockwise and
anticlockwise respectively. Repeat steps for your other leg.
♦ Finally, take 3 deep breaths to end up the warming-up.
Training zone Exercise
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After warming up, increase the intensity to your desired exercise program. Be sure to
maintain your intensity for maximum performance. Breathe regularly and deeply as your
exercise-never hold your breathe.
Cool Down
Finish each workout with a light jog or walk for at least 1 minute. Then complete 5 to 10
minutes of stretching to cool down. This will increase the flexibility of your muscles and will
help prevent post-exercise problems.
7 WARRANTY REGISTRATION
Please visit the following link to complete the product warranty form online:
http://www.lifespanfitness.com.au/modules/liaise/index.php?form_id=1
PLEASE NOTE: YOUR WARRANTY IS ONLY VALID IF YOU CAN PROVE YOU ARE
THE ORIGINAL PURCHASER ON THIS ITEM (i.e. A copy of the receipt, invoice,
delivery date or internet confirmation).
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