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Revo A FF2903
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I.
Plug the power cord of the treadmill directly into a dedicated grounded circuit carrying 15 arnps (110 Vblt model)
or 7 amps (220 Volt model). We recommend the use of a surge protector. Position the treadmill so that the wall
plug is visible and accessible. If the power cord is damaged, it must be replaced by a power cord from Nautilus.
Please contact your dealer or Nautilus.
This product must be grounded. If it should malfunction or breakdown, grounding provides a path of
least resistance for electric current to reduce the risk of electric 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 witihall local codes and ordinances.
GROUNDED
OUTLET
Grounding Instructions
FO F_t_"I0 V) .. L.JIkJ_li_E© S }")si"ES
[
ADAPTER
J
GROUNDING
PIN
2. Position the treadmill on a clear, level surface. Do not place the treadmill on thick carpet as it may interfere with
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proper ventilation. Treadmill mats can usually be purchased from your treadmill dealer.
3. Do not place the treadmill near water or outdoors. Don't use the machine in damp or wet conditions.
4. The minimum "clear" distance around the treadmill is 20 inches (.5 meters) on each side and 79 inches (2 meters)
behind the the machine.
5. Inspect the treadmill prior to each use for worn or loose components and then correct, replace or tighten prior to
use. Do not use the treadmill if any area is found to be in need of service.
6. Read, understand, and test the Emergency Stop Procedures on Page 3 before use.
7. Read, understand and carefully follow all warnings, instructions and procedures on the treadmill and in the
owner's manual before using the treadmill.
8. Wear appropriate clothing when exercising on the treadmill. Do not wear long, loose fitting clothing that could
become caught in the treadmill. Always wear running or aerobic shoes with rubber soles.
(A)
GROUNDED
OUTLET IOX
METAL
SCREW
TAB FOR (C)
GROUNDING SCREW
9. Always attach the safety pull pin rope to your clothing when using the treadmill. If the treadmill should
suddenly increase in speed due to an electronics failure or the speed being inadvertently increased, the treadmill
will come to a sudden stop when the pull pin is disengaged from the console.
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 tihe frame until the belt is moving. Care should be used when mounting or dismounting
the treadmill.
1I. Always hold the handrails when initially walking or running on the treadmill, until you are comfortable with the
use of the treadmill.
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12. Keepsmallchildrenawayfromthetreadmillduringoperation,
13.
The NTR 300 and 500 treadmills are for home use only. The NTR 800 treadmill is for home or light commercial
use (light commercial applications include hotels, schools, and apartment complexes). The NTR 300 and 500 have
a maximum user weight limit of 350 lbs. (159 kgs.). The NTR 800 has a maximum user weight limit of 40(}ibs.
(181 kgs.). Do not exceed the maximum user weight limits.
14.
Keep the top surface of the walking belt cleam
15.
Always unplug the power cord before removing the treadmill motor cover.
16.
When the treadmill is not being used, the power cord should be unplugged and the safety pull pin removed.
FmTNESS SAFEGUANDS
Before starting any exercise program, consult with your
physician or health professional, He or she can help establish
the exercise frequency, intensity (target heart rate zone) and
time appropriate for your particular age and condition, If you
have any pain or tightness in your chest, an irregular heartbeat,
shortness of breath, feel faint or have any discomfort while you
exercise, STOP! Consult your physician before continuing.
EMERGENCY STOP PROCEDURES
Your treadmill is equipped with a SAFETY KEY that can protect you from serious injury, Insert the Safety key fully into
thesafety eyhole
ALWAYSCLIPTHESAFETYKEYCLIPTOYOURCLOTHINGDURINGYOURWORKOUT.
Uo]ess there is a. emerge.oV, rio not remove the Safetv Keg when stendiog / walking on the wa][4it_g belt while in
met e..
CAUTION: IF THE SAFETY KEY IS REMOVED FROM THE TREADMILL WHILE IT IS
IN USE, THE TREADMILL WILL STOP IMMEDIATELY°
This feature is meant to prevent serious harm and, when used properly, is an excellent way to protect your safety during
your workout.
NORMAL STOP PROCEDURES
1. Step off belt onto the side rails.
2. Press START/PAUSE. The walking belt will stop,
3, Press POWER to turn off the treadmill.
NOTE: For an immediate stop, press POWER key, remove the safety pull pin, or press the
emergency stop key.
CAUTION: THE BELT WILL STOP ABRUPTLY.
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G<'_t/_!;i S _!_!:cd
If you are over 45, or have had health problems, and this is your first step towards fitness, check with your physician first. Before you
even yet on ,/our treadmill, stand along side it, and yet used to the controls- raise and lower the speed and incline, and yet a good feel
for the controls. Then get on, straddling the belt with both hands on the handrails. Turn the machine on and set the speed at 1 or 2
MPH. Stand tall, look forward, and "paw" with just one foot several times. Then step onto the belt, and begin walking. After 'youfeel
comfortable, slowly increase the speed to 2 or 3 MPH. Stay at that speed for 10 minutes. Slowly briny the machine to a stop and step off.
Gobs9 Forw:_-,d
Walk a mile at a steady pace, and record your time. It will probably take between 1Band 25 minutes. At 3 MPH, a mile will take about
20 minutes. After you can do this a few times fairly easily, you can gradually increase ,/our speed and grade so you are getting a good
workout that lasts 30 minutes. To begin a walking program, keep in mind that you are in no big hurry. This is for lifetime health, not
overnight magic.
/low Oq:_:n?
e The goal- three to five times a week, for 15 to 60 minutes.
e Schedule workouts in advance; workout even when you don't want to.
e Control intensity of workout by speed and/or by incline.
o Start off with no elevation at first. As you want to increase workout intensity, begin to elevate the machine; it is very effective.
F},_iigest(_ Wo_'kouts
The O_4ickie--
® 15 to 20 minute workout to get the most bang for the time.
®Warm up for 2 minutes at 3 MPH.
® Increase speed to 3.3 MPH then to 3.6 MPH (2 minutes each).
o Add 0.2 MPH of speed every 2 minutes until you reach a speed where you're breathing hard, but not pant[ng. Maintain this speed
for as much time as you have, slowing by 0.2 MPH increments if you yet out of breath. Leave 4 minutes at the end to slow down
to 3 MPH for a cool down.
o If you have a hard time reaching the breathe-hard intensity through speed increases, increase the machine's incline slightly.
A small increase in incline will raise the intensity of your workout.
]he QAoHe g _'_se_-
o This more intense workout helps you burn more calories.
o Warm up for 5 minutes at 2.5 or 3 MPH.
o Increase 0.2 MPH ever,/2 minutes until you find a challenging pace that you can maintain for 45 minutes.
o To boost your workout, walk for the duration of an hour long TVshow.
o Increase the speed 02 MPH during every eommerdal break.
o Go back to ,/our regular speed until the next break.
o This helps you increase the calorie burn during the ad and while ,/our heart rate is elevated afterward.
Leave4 minutes at the end to walk at 3 MPH for cooling down.
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HHHHHHHHHHHHHHHHHi
HHHHHHHHHHHHHHHHHi
s,,:, ,u ¢..a
All you really need are a good pair of shoes. Running shoes are not yew good for walkersl choose walking shoes with a firm heel
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counter- the hard piece at the back of the shoe that holds the heel in place- and plenty of room for toes so they can spread out as they
push off. Wear loose, comfortable clothes.
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At any level of walking, a stretching session is a good idea. Warm muscles respond better to stretches than cold ones, so walk for five
or ten minutes until you?e warm. Tt_enstop for the stretches listed below- fives times, 10 or more seconds each, for each leg. Repeat
at the end of the walk.
®Achilles Tendon and Calf- With both hands against a wall, place one foot behind you. Keeping the rear leg straight and its heel on
the ground, lean [n toward the walk Repeat for the other leg.
®Ouadr[eeps- Put your left hand on a wall or table for balance. Then reach 'Four right hand behind 'your back and grasp your right
ankle, pulling it gently towards 'your buttocks until you feel tension along the front of 'your thigh. Repeat on other side.
®Hanqstr[ng- Stand on one leg and prop the other leg parallel to the ground on a table or cabinet top. Slide both hands toward the
propped-up ankle as far as they'll go. Repeat on other side.
If you wish to obtain more [nforrnatbn about starting a walldng or a running program, please refer to the following webs[tes:
®Walking Websites-
The Walking Site- http://www.thewalkingsite.com. This site has some useful information for beginning walkers. The "Beginner"
section has a detailed walking plan to get you started.
® Running Websites-
® Runner's World- http://www.runnersworld.eom. This website has many useful links that give information such as "Beginning,"
"Training," and "Nutrition.: This site has information for runners of all levels- from beginners to experts.
®American Running Association- http://www, americanrunning,org
The above webs[tes are just the beginning of the vast amount of fitness related information you can find on the [nternet.
If you don't have access to the internet, your local library will have fitness books. In addition, hiring a personal trainer can be beneficial
because they are able to assemble a custom walking or running workout program for you.
Good _ck n d_evry_you ftnessgoas he besttme/:_sa't sNOW
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kOR "
ow oUseYo t ...... /ate
<x.,: 'Y_¢ 8((
Touch heart rate grip enablesyou to monitor your pulsebefore,during and after your workout. '(our heart rate will readout on your console'sdisplay.
+Persons who are new to using a treadmill should step off the walking belt onto the side rails to use the touch heart rate feature,
o Turn the treadmill on.
• Place each hand on a metal sensor on the grip; the right hand should be gripping the right sensor and the left hand should be
gripping the left sensor.
e Be careful not to place too much pressure on the grip; this could make the pulse reading inaccurate.
e After six or seven heartbeats, ,four pulse will be displayed in the heart rate window.
_, t, Use YO,_ ('be<; Stas <" rs
iJ 3 ........... = , ,
Usingyour chest strap, you can monitor your heart rate at any time during your workout or you can usea ire-programmed heart rate program.
00{} ,,0/1,_ IL 300= <_'""
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Attach the transmitter to the elastic strap. Adjust the to fit and
strap length snugly
comfortably against your skin. Secure the
strap around your chest, just below the
chest muscles, and buckle it.
i
Lift the transmitter off your chest and
@
moisten the two grooved electrode
Check that the wet electrode
firmly against your skin,
areas on the back.
oThe chest strap will send your heart rate to the treadm[ll's receiverand your pulse will be displayed within a matter of several seconds.
If ,four treadmill is equipped with heart rate programs, you will find an explanation of the heart rate programs on the following
pages in this user's manual.
areas are
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(Ifyourchesttransmitterrequiresbatteriesfollowtheseinstructionsforreplacement.)
ChestS_apY_'a_s_s'itte/'Ba_t_:ry£q)/scement
Thebatteryinyourcheststrapcanbereplacedwitha3VoltDCLithiumcellbattery.
1.Removethefourscrewsfromthebatterydoorlocatedontherearofthetransmitter.
2.Removethebatterydoorandtheclearplasticbatterycover.
3.Usingasmall,flatbladedscrewdriver,gentlyprythebatteryfromthebatteryDShousing.
Replacewitha3VoltDCLithiumcellbattery.
4.Whenreinstallingthebattery,besurethatthebatteryisplacedintothehousingwiththe
positive"+"sideup. Replacetheclearplasticbatterycoverinsuringthatallthreetabs
aresecureddownbesidethebattery.Replacethebatterydoorandscrews.
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Exercise and Health
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It is not a secret that lack of exercise is increasingly becoming a major health issue. Obesity is
on the rise, and being overweight can contribute to an increased risk in heart attack, diabetes,
high blood pressure and other life threatening illnesses.
Most people do not get enough activity during the day to make up for the time they spend at
their desks, driving their cars or sitting in front of their televisions. We have learned that exer-
cising is not simply something we must do to look good and have a great body. Exercise is a
requirement for health, and overall wellness, not to mention it can help you feel great!
The good news is that we are seeing more and more research that indicates we don't have to
at a time, five days a week. But it is not essential. Shorter bouts of exercise can have a great
effect (especially if you are just starting out), and a little bit of exercise at a time is much bet-
ter than none at all.
And what is really exciting is that research indicates that whether you are young or old, people
work out intensely to see the benefits. Sure, it is great if you can workout for 30-40 minutes
who workout at light to moderate intensities may have an easier time sticking to their exercise
programs than those people who work out harder and more often.
So, you do not need to be an athlete or a fitness "die-hard" to benefit from exercise ... you
just need to get started, work out at levels that are comfortable and enjoyable to you and stick
with it!
There are many great reasons why home exercise equipment has increased in popularity over
theyears,buttoppingthe_st_sconvenienceForanyf_tnessprogramtobesuccessful,_tmust
besomethingyouwillsticktoonaregularbasis.Withhomeexerciseequipment,youcanroll
OUt of bed, put on a pair of sweats and start working out while the coffee is brewing. No get-
ting in the car and having to drive to the health club. No standing in line waiting for the equip-
ment to become available.
And there is the comfort and safety factor. Who wants to walk or run outside when it is dark
or is raining? Or try to ride a bike in the middle of heavy traffic? With your home exercise
equipment, you can exercise in the comfort and security of your air-conditioned home.
Privacy and cleanliness are also important. Now you can exercise without feeling rushed or that
anyone is looking at you (which is great if you are embarrassed about carrying around a few
extra pounds). No more sharing sweaty equipment, or wondering if you will catch athlete's
foot in the health club shower.
The biggest advantage, however, may simply be the time factor. With work schedules ever-
changing and busy family obligations, a home gym offers the benefit of being able to work out
when it is most convenient for you. No classes to time your schedule around, or peak times to
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avoid. This is especially convenient if you have children at home. iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
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S__J:_sto Getting Started iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
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Onceyouhavemadethecommitmenttostartexercisingathome,herearesomesuggestionsiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
that may help you stay motivated, iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
The first step is the most difficult. Any new habit is difficult to establish at first, but it can be iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
done.Bepatient,andplanto start slowand easy.Lessis morewhenyouare firststartingout iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
dont overdo iiiiiiiiiiiiiiii
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Getap.ysi a e×am,fyouhavebeeninactiveforsevera,yearsornewtoanexercisepro- iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
gram,be sureto ask yourdoctorbeforebeginningany exerciseprogram.Especia,yifyouare iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
over 30, have health problems or have a history of heart disease in your family, iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
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Plan for your home fitness center. Set aside an area or a room in your house or apart, ment that iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
isexclusivelyforfitness,andmakesurethatitisas comfortableaspossible,soyou, enioy iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
usingit Ifyoulikemusic,watchingtelevisionorlookingoutsidewhileexercising,makesure iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
these things are accessible. Remember, ifyou don't enjoy the space you are exercising in, you iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
won't be motivated to continue your program, iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
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Find an e×ereise buddy. Research has shown that starting an exercise program with someone iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
can increaseyourchancesof stickingto it. Ifyouhavea buddythat is alsostartinga program,iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
you can encourage, motivate and challenge each other, iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
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Make fitness a part of your sohedule. Include it in your daily planner just as you would any iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
otherappohtmentP_anaheadfortheweeksothatyoucanbesuretof_t_th Evenifyouareiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
pressedfortimeoneday,a _tt_eexercise_sbetterthannoneata, Dowhatyoucantofitit iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
in, even ifyou have less time than you hoped for. iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
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Use positive affirmations. Affirmations will help you program your subconscious to accept new iiiiiiiiiiiiiiiii
beliefs. Saying to yourself a couple of times a day, "1 am living a healthier lifestyle by exercis-
ing several times per week at home, can help you stay on track.
Set goals. Setting goals can be helpful in keeping you motivated, but remember to keep them
realistic. Short-term and long-term goals can make this easier. How many days do you want to
exercise this week? How many workouts would you like to have done in 90 days or a year?
Components of Fitness
Over the past 25 years, many people have focused on walking, running, cycling, swimming
and other types of aerobic activity as their only means of exercise.
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However, we have learned that two other components of fitness are just as important. These
other two components are muscle strength and flexibility. So in addition to having a strong
heart and lungs, we also need to be able to pick up a full bag of groceries and tie our shoes
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without having to sit down.
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii:iWhen developing your home fitness program, it is only appropriate that you develop all three
components in order to achieve balanced overall fitness. Let's take a look at all three compo-
nents:
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iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii:iCardiovascular fitness is training the heart and lungs to be stronger and deliver more oxygen
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiilthroughout your body with less effort. It can help reduce the risk of heart disease, and help
you manage your weight. It is the cornerstone of fitness, and can be achieved in many ways
iiii such as walking or running on the treadmill or outdoors, climbing stairs, cycling, or swimming
:i
in the pool or ocean.
For many years, it was suggested that moderate level cardiovascular activity (activities that
make you sweat and breathe and a moderate pace) should be done 3 - 4 days a week for 15
- 45 minutes at a time. It is now recommended that you attempt to do some cardiovascular
activity EVERY day, if possible.
i The good news is that the cardiovascular activity does not need to be moderately intensive
everyday, nor does it need to be sustained for 15 - 45 minutes at a time.
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So while it is ideal to challenge your heart and lungs by doing something like a strong power
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walk every other day for 15 - 45 minutes, it is more important to make sure you do at least a
little bit of cardiovascular activity every day, even if you don't do it for very long or very
intensely.
For example, you might try using your treadmill for a scheduled, moderate level workout for
20 - 30 minutes on Monday, Wednesday, Friday and Sunday (see the intensity monitoring
section for further details on how hard to workout). On the other days, you might try going for
a leisurely stroll 10 minutes in the morning and in the evening (or whenever you can fit it in).
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiilWhatever you do, just make sure you get your body moving, and your heart and lungs pump-
ing for some period of time every day.
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiilMuscularStrength is training your muscles to remain strong using resistance such as dumb-
Page 11
lose muscle mass as you get older, and that means that you will actually get "fatter" as you
age, unless you incorporate strength training.
We have also learned that consistent strength training helps maintain bone and muscle mass
as we get older. For women, strength training (along with cardiovascular training)may also
protect against post-menopausal bone loss and osteoporosis in their later years.
And strength training is not complicated. It is recommended that you do 8 - 12 repetitions of
8 - 10 major muscle groups at least 2 days a week. However, you don t have to do all these
exercises at once. You can break them up into shorter workouts throughout the day. For
examp,e,youcandoiustupperbodyexercisesinthemorning,andyour,owerbodyexercises
in the evening. Or, you can alternate strength exercises with cardiovascular exercise (often
knownascircuittraining>byswitchingbackandfortheverycoup,eofminutes.
The best part is you don't need complicated equipment or fancy machines. You can do every-
thing you need to do with a simple pair of dumbbells. You can use elastic tubing, or simply do
body weight exercises such as push-ups or lunges.
F_e×ibi_it_ is being able to bend, reach, twist and turn with comfort and ease as we perform
daily tasks, play or exercise. It is perhaps the most ignored component of fitness, but certainly
the easiest one to incorporate into our daily lives because it can be done anywhere and almost
at any time.
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To maintain your flexibility, you simply need to stretch. This could be as simple as reaching for ..................................
your toes, or reaching overhead when you wake up in the morning. You can even incorporate
stretching into your strength training workouts by stretching the muscles you have used imme-
diately after you have completed your exercise set.
Like cardiovascular training, it is recommended that you stretch every day. However, you do
not need to create a formalized program. You can simply make sure that you stretch your
major muscle groups throughout the day. Make sure you inchJde your thighs, calves, ham-
strings, back, chest, neck and shoulders.
Do what feels good, but also remember to mix it up. Don't just do traditional "reach and hold"
stretches. Also, try gently moving through a range of motion that is comfortable to you. For
example, you don t have to stretch your neck simply by pulling on your head with your hand.
You can also just rotate the neck slowly around and look side to side.
Nutrition
Good nutrition is likely the most important factor in maintaining ideal body weight and manag-
ing weight loss.
Of course, every good health and fitness program will also include a good nutrition component. ..................................................................
Page 12
I-_ I III-_ IIIIo C
!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!i
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!!!!!!!!!!!!!!!!!i
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iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiThere are a variety of schools of thought regarding which nutrition program, diet or eating plan
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is best. While we do not promote or endorse any particular one, here are some things to con-
sider that will help you get on the road to a healthy diet:
UnderstandOalorieBalanee. HOW many Calories you intake, and how many Calories you burn
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiioff w,_ determine whether you will gain or lose weight day to day. It is impossible to achieve
weight loss without some sort of "Caloric deficit" that can be obtained through cutting
Calories, or burning off more than you take in. The wisest approach is to do a little of both -
cutting Calories and exercising. It is the only proven long-term weight management program
that is successful. You should ensure that you are consuming at least 1,200 Calodes per day
total. A total weight loss of no more than 2 Ibs. per week is recommended for long-term
Eat a variety of foods. Regardless of your eating plan, you should be sure to include a variety
of foods in your diet, maximizing your intake of fruits and vegetables whenever possible.
Colorful meals and snacks that are divided amongst the 4 food groups will ensure that you
obtain the nutrients needed for your body to function at optimal levels. Any diet that focuses
.........................weight management.
on just one food group source or processed foods can be unhealthy in the long run, and should
be avoided. Don't focus too much on any particular meal or snack, but rather on your overall
...............................intake of a variety of different foods during any given day.
Drinkwater. Our bodies are made up of over 70°/o water, and most of us don't drink enough.
Carry water with you everywhere you go, and drink as often as you can. This helps the body
function at optimum levels, and can significantly help with weight management.
Eat more often and be mindful of your portions. Research has shown that it can be helpful to
eat smaller meals more often versus 3 larger meals a day if you are looking to promote healthy
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weight maintenance or weight loss. And we have discovered that many portions we eat are
much larger than necessary, and can be laden with Calories. So, try snacking more and not
eating so many large meals, and share your snacks or food with others (or break your portions
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in half) to help manage your Caloric intake.
Monitoring Your Intensity
Whenyouaredohgcard ovascu arworkouts, mportantthatyouworkattheappropriate
intensities when you are first starting out. It is also important that you workout at a variety of
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intensities after you have built a fitness base.
Page 13
Zone Description Your Heart Rate Approximate
Percentage of
Maximum Heart
Rate
Easy Insert the heart rate 50% - 65%
1 Warm-up you get when you are
Cool-down working in Zone 1
Challenging, but comfortable Insert the heart rate 65% - 75%
2 Steady endurance pace you get when you are
working in Zone 2
3 Challenging, and uncomfortable Insert the heart rate 75% - 85%
Race pace you get when you are
working in Zone 3
4 Breathless Insert the heart rate 85% - 90%
Not maximum, but winded you get when you are
Can't keep the pace for very long working in Zone 4
When you are first starting out, you shouUd excUusiveUywork in the Zone 1 and Zone 2 intensities.
After a few weeks, you can occasionally incorporate Zone 3 and Zone 4 intensities for short periods
of time. Remember, when you begin to incorporate Zone 3 and Zone 4 intensities, you will find that
you will UikeUyhave to drop down to Zone 1 intensities shortly thereafter as brief recovery periods.
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For variety, you can spend a little bit of time in each of the four Zones during one workout, and then
spend your time in just one Zone during the next workout.
Prenatal woman should always remain at Zone 1 and Zone 2 intensities, and anyone unaware of
their current medical condition should also avoid Zone 3 and Zone 4 without prior clearance from
their doctor.
These Zones can be translated into target heart rate numbers if your home fitness product has a grip
or telemetric heart rate counter. Research has shown the best way to do this is not to establish heart
rate numbers based upon age, but rather based upon how you feel.
The following chart will allow you to log your heart rate numbers based upon how you feel when
working out. Simply log the heart rate numbers you find when you feel you are working at each of
the specific intensities.
Page 14
GJ NLS
ZONE DESCRIPTION
Easy
1 War_noup
Cool-down
Challenging, but comtbrtable
2 Steady endurance pace
Challenging, and slightly uncomfortable
3 Race pace
Borderline out of breath
Breathless
4 Not maximum, but winded
Can't keep the pace for very long
As you get in better shape, the heart rate number you obtain for each zone wHUget higher and high-
er, which means your heart is abJe to handJe higher intensities. Or you may find that your numbers
don't change, but you are abJe to stay in Zone 3 and Zone 4 Jonger than you used to.
Don't get too attached to any specific number or target heart rate. If you train properJy, you wiJJnotice
numbers that used to be difficuJt have now become easier. You wiJJaJso notice that if you are sick or
over-tired, you may find that numbers that usuaJJy feeJ fairJy easy are one day much harder, and it is
a good sign to take a break. If you notice that numbers that are usuaJJy very chaJJenging are one day
fairJyeasy,then itisa good time to push yourseJf.
Listening to your body, and using your heart rate numbers (when avaiJabJe) wiJJenabJe you to keep
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iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii_
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii_
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii!i!
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track of your intensity and see your progress as you train.
Beating the dropout odds
The Surgeon GeneraFs Report on PhysicaJ Activity and HeaJth summarizes a few main points:
1. ReguJar physicaJ activity offers substantiaJ improvements in heaJth and weJJ-being for a
majority of Americans.
2. If you exercise reguJarJy, you'JJ reduce your risk of heart attack, cancer, diabetes, high Mood
pressure, osteoporosis and even the common coJd.
3. ReguJar exercise, regardJess of the intensity, can heJp you controJ stress, sJeep probJems
and depression.
The benefits of exercise and activity are AMAZING! And yet, onJy 22 percent of Americans engage in
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exercise for 20 minutes a day. And even among individuaJs who begin exercise programs, the
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dropout rate is about 50 percent.
Page 15
Why are you starting an exercise program? For most individuaHs, it is to Hoseweight and Hookbetter,
which are great reasons. However, since changes in your body shape and size can be gradua], and
won't happen overnight, it is important to focus on other benefits so that you wH] remain motivated.
Thrive on the energy that exercise gives you. Watch your heaHth risks scores go down. Pay attention
to how much easier everyday activity is. Notice how much better you are sHeeping. These kind of
additiona] benefits wH] continue to keep you motivated if you make them just as important to you as
weight Moss.
AdditionaHHy, try not to view exercise as punishment. Look at it as an investment in your heaHth. If you
don't fee] motivated to workout one day, think of something that is appeaHing to you that is active,
and change your workout. Try not to Metyour workout become routine or mundane, and aHways
remember that some exercise is better than none at aH].So, if you fee] you are not motivated to con-
tinue, stop your workout cathy, or skip a day. It just might be the thing you need to get you excited
aboutyournextworkout.
PossibHy the most important thing is to keep progressing your exercise program showily. Big increases
in time or intensity can set you up for injury, and cause you to drop out. UnHess you are a worHd-cHass
athHete, there is no reason to workout at worHd-cHass HeveHs.Remember to give yourseHf some days
off and get proper rest.
FinaHHy,try to anticipate ]apses. If you are travelling, or your scheduHe is becoming busier, and you are
fearfu] you may get off track, try pHanning ahead. For exampHe, book a hote] that has a workout faciHi-
ty or change up your workout so that you keep your interest high and your boredom How.The bottom
Mineis you must be creative and innovative to keep up your fitness program. With some imagination
and pHanning, it is easy to do.
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Exercise is one of ]ife's joys. It energizes you, hempsyou Hook and fee] better and puts you on the
road to better heaHth. Your home fitness equipment and gym is worth its weight in goHd.
CongratuHations on making the choice to get started!
Suggested Reading:
The CompHete Home Fitness Handbook by Edmund Burke, Human Kinetics PubHisher.
Full] Body FHexibiHity_by Jay BHahnik, Human Kinetics PubHisher.
BuiHdin_chth and Stamina by Wayne Wescott, PhD, Human Kinetics PubHisher.
Cross-Training for Dummies by Tony Ryan and Martica Heaner, For Dummies PubHisher.
Page 16
DispJays Messages: Distance {mph or kpb}, CaJeries
{caJeries / hour}, Pace {minutes per mile / kin}, Heart Rate {beats / miuute}.
Time Speed
/
/
/
Selects program uumber durin{j
setup. $emeets eeeldewn eptien
during werkeut.
Page 17
_°_ _@_ C_p'°'R_ _N_
Straddle the belt and stand on the side rails, Do not stand on the walking belt while starting or stopping the treadmill, Insert the
/IJL
_CikJ
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safetypullpinandattachthesafetypuUropetoyourclothes.Ifyouareanewuser,stayataslowspeedandholdontothehandrails
untilyoubecome_omfortaUe.
/_ "/( a
1. Press POWER. iiiiiiiiiiiiiiiii[
2. Adjust weight using "+" or "-" keys.
3. Press START/PAUSE.T[rne counts up. The walking belt begins to move at rn[n[rnurn speed.
4,Adjustspeedand_ncl_neusing"+"or"-"keys.
1. Step off belt onto the side rails.
2. Press START/PAUSE.Walking belt well stop.
3. Press POWERto turn off the treadm[Ik
NOTE: For an immediate stop, press POWER, pull out the safety pull pin, or press the Emergency Stop key.
CAUTION: THE BELT WiLL STOP ABRUPTLY.
I.Press POVVER. iiiiiiiiiiiiiiiii[
2. Adjust weight using %" or "-" keys. Press ENTER.
3. Select Program ! (P1} using PROGRAMkey or %" or "-" keys. PressENTER.
4. Adjust workout time (0-90 rn[nutes) using "+" or 'L-keys.
5. Press START/PAUSE.The time counts down and the walking belt begins to move at m[n[munl speed. If you chose zero as ,/our
workout time, then the time counts up and the workout well continue until you choose to stop (use TO STOPprocedure above) or a
maximumof90minutes.
6. Adjust SPEEDand INCLINE using the "+" or "-" keys.
7. At the end of the workout, the walking belt stops and incline returns to zero. The display shows total calories and distance for
the workout.
8. Press POWERto turn off the treadmill or allow the treadmill to shut off autornat[cally after 1 minute.
i.PressPOWER.
2.Ad;ustweightusing"+"or"-"keys.PressENTER.
3. Select Program 2, 3, 4, B, 6, 7, or 8 (P2-PS} using the PROGRAMor "+" or "-" keys. Press ENTER.
4. Adjust workout time (!0-90 minutes) using "+" or "-" keys.
B. Press START/PAUSE.Time counts down and the walking belt begins to move at mEn[mum speed.
6. Adjustspeedusingthe SPEED "+" or 'L" keys.
7. These programs change the elevation automatically (see "Incline for Programs 2-8" chart).
8. Each Progranl [s divided into 2! segments. The d[spJaygives a v[suaJ and an aud[bJe warning before each segment change. You
may temporarily override the incline of any segment by using the INCLINE "+" or "-" keys. The override lasts until the next
segment change.
9. At the end of the workout, the walking belt stops and incline returns to zero. The display shows total calories and
distancefortheworkout.
10. Press POWERto turn off the treadmill or allow the treadnl[ll to shut off automatically after 1 minute.
Page 18
NORKO JT SEGMENT
I
2 3 4 B 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21
o
0 1 1 0 0 1 1 2 2 1 1 0 0 1 1 3 3 3 0 0
o
0 3 3 0 0 3 3 4 4 3 3 0 0 3 3 B B B 0 0
o
0 4 4 5 B 6 6 4 4 3 3 0 0 5 5 7 7 7 0 0
o
0 0 0 I I I I 3 3 3 3 2 2 2 2 0 0 0 0 0
o
0 0 0 4 4 4 4 2 2 2 2 5 5 5 5 0 0 0 0 0
o
0 0 0 5 5 5 5 3 3 3 3 6 6 6 6 0 0 0 0 0
o
0 0 !0 !0 10 0 0 0 10 10 10 0 0 0 10 10 10 0 0 0
l'(;_'t } "'='. :_ "::;) " ÷ BO'h
4 ,
Adjust weight using "+" or "-" keys. Press ENTER.
Select Program 9 or 10 (P%PIO) using the PROGRAMor "+" or "-" keys. Press ENTER.
Adjust age using "+" or "-" keys. PressENTER.
Adjust suggested target heart rate if desired using "+" or "-" ke/s.
Adjust workout time (10-90 minutes) using the '%" or "-" keys.
PressSTART/PAUSE•Time begins to count up and the walking belt begins to move at minimum speed.
The program starts in a WARM UP mode• Adjust the speed using SPEED"+" or "-" keys to slowly increase ,four heart rate. Incline
is set to a precalculated value based on the target heart rate entered. You may adjust the target heart rate at any time using the
INCLINE "+" or "-" keys.
When ,four heart rate is within 10 beats/minute of the target heart rate, the program enters the HEART RATEMODE•Time begins
to count down from the workout time you selected. The program then automatically adjusts the incline to keep ,four heart rate
within 3 beats/minute of the target heart rate. You may adjust the speed at any time. Note: If ,four heart rate is too high above the
target heart rate and the incline is at zero, the treadmill prompts you to reduce speed. If your heart rate is 20 or more beats/minute
above ,four target heart rate, the treadmill exits the heart rate program•
At the end of the workout, the walking belt stops• The display shows total calories and distance for the workout.
PressPOWERto turn off the treadmill or allow the treadmill to shut off automatically after 1 minute.
This treadmill is compatible with most major chest strap brands, including brands that employ coded chest strap technology.
Consult ,/our dealer for additional information and for ordering information.
Page 19
,}° E Ai[,} t /L_L
IIART I:AY'E "'° _''_ ',s _:_<'_, J7{l IJIlr_ .:_l_u, }IIii h, II _J,<lI.
"I +- "I _ I
PIIZ)GI<a 'd:_
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Here's a simple way to get into heart rate conditioning.
What [s your primary exercise goal?
o
® Weight LosslVVe[ght Control? Use the FAT BURN
PROGRAM. _';
® CardiovascularFitness?Usethe CARDrO
PROGRAM.
S
%
The FATBURN PROGRAM(P 9) is for those whose
primary fitness goal [s weight lossor fat reduction.
The target heart rate [scomputed as:
(220-age) x 65%
We reconqmend this program for a first time user.
The CARD[O PROGRAM(P 10) [s for those whose
primary goal [s to improve their aerobic fitness level
and to improve sports performance. The target heart
rate is computed as: iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
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1220-agelx=OO_o iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
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/,:_:::<s__',,_v, _:_-: ss/_/v_P:_::<:s/,as_/v_:s iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
1PressPOWER iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
2. Adjustvve[ghtusing "+"or"-" keys. PressENTER. iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
3. Select Program 11or 12 (P!1 or P12) using PROGRAMor "+" or "-" keys. PressENTER. iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
4. Jd;ust workout time (0-90 minutes) using "+" or %" keys. iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
5. Press START/PAUIE. The walking belts begins to move at minimum speed, iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
6. Set speed and incline for the first segment using SPEED "+" or %" keys and INCLINE %" or "-" keys. iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
7. At the end of one minute, the progranq moves to the second segment. Set the speed and incline for the second segment in the iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
same way. Continue for all 21 segments. Each segment is one minute long. If you chose zero for the workout time, time counts up iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
andtheprogramcontinuaUyrepeatsuntilyouchoosetoendtheworkoutoruntilyoureach_0minutes iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
SIfyousetaworkouttime,thetimecountsdownandtheprogramcontinuaUyrepeatsuntilyoureachtheendofyourworkouttimeiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
If you choose a workout time of less than 21 minutes, then only the number of segments up to that workout time are included in iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
yourworkout iiiiiiiiiiiiiiiii
9. YOUmay end your workout at any time by following TOSTOPsection above, iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
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The treadmill remembers tile settings you made to the 2! segments for the next time you run this progranq. Vt/h[le in use, you may iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
_hangethespeedandinclineforanysegmentThetreadmiUremembersthischangeforthenexttimeyourunthisprogram, iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
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Page 20
,; uu G///I}E
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii@CO01 '" "
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii!=You may use the COOL DOWN mode at any time during your workout. When you press the COOLDOWN key, the treadmill exits the pro-
iiiiiiiiiiiiiiiiiiiiii
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii:igram you are in, the incline returns to zero, and the speed remains the same. Pressthe ENTERkey and the display shows calories, calories
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii!iper hour, distance, and pace. Press ENTERto display the statistics again.
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii If you were in a program where you set the workout time, time continues to count down. At the end of the workout time, the walking
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiil}belt stops. Press POWERto turn off the treadmill, or allow the treadmill to shut off automatically after one rninute.
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii!_
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii ' ..........
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii:iYou may Isause 'your workout forup to B minutes at any time during your workout. The PAUSE MODE works in manual mode and in any
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii!=program. To pause, step off the walking belt and onto the side rails. Press START/PAUSE. The walking belt stops. While in the PAUSE
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiMODE, the display shows a counter for the I minute pause.
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
CAUTION: STAND ON THE SIDE RAILS. WALKING BELT STARTS MOVING AT THE SAME SPEED AS
WHEN YOU STOPPED THE BELT.
During theSminute pause, you may end the workout by pressing POWER. ffyoudo not press POWER, the treadmill shuts off
automatically at the end of the 5 minute pause.
:iii: i pause.Y°umay resume 'your workout where you left off by standing on the side rails and pressing START/PAUSEat an,/time during the 5 minute
i
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Page 21
Heart Rate _ Time/Pace
Displays workout distance
or calories horned.
Page 22
t'L:SCA/(JN
iiiiiiiiiiiiiiiiiii
iiiiiiiiiiiiiiiiiiiBE[ 0 [_[: ST/s,F " N({i
iiiiiiiiiiiiiiiiii_
iiiiiiiiiiiiiiiiii_
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiilpullpin and attach the safety pull rope to 'your clothes. If you are a new user, stay at a slow speed and hold on to the handrails until you
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii!ibecomecomfortable.
!!!!!!!!!!!!!!!!!!
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii!_
1. Press POWER.
2. Adjustwe[ght using "+"or"-" keys.
3. PressSTART/PAUSE. Time counts up. The belt beg[nsto moveat rri[n[rrlum speed.
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii!_
iiiiiiiiiiiiiiiiiii
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiid., ,>,
4. Adjust speed and incline using "+" or "-" keys.
!_' _ _'S'_
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii1. Step off belt onto the side rails.
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiili2. PressSTART/PAUSE. Walking belt stops. Display entersthe PAUSEmode.
iiiii:iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii3. Press POWERto turn off the treadmill.
iiiiiiiiiiii:iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
the belt and stand on thes[derails. Oonotstandonthewalk[ngbeltwhilestartingorstopp[ngthetreadm[ll. Insert the safety
NOTE: Foranimmediatestop, pressPOWERorpulloutthesafetypull pin orpresstheEmergencyStop key.
, CAUTION: THE tELT WILL STOPABRUPTLY.
PressPOWER.
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii:iiiiiiiiii2. Adjustwdght using "+"or"-" keys. Press ENTER.
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiii!ii3. Select Program I (PI) using PROGRAM keyor"+"or"-" keys. PressENTER.
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii=i4. Adjust workout time (10-99 minutes) using %" or "-" keys. Press ENTER.
5. PressSTART/PAUSE. The timecountsdown and the walldngbeltbeginsto move atminimum speed.A dotbeginsflashingatthestart
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii! ofthequartermUeovertrack.
6. AIIustSPEEDanI iNCLINE usingthe"+"or"-" keys.
7. At the end of the workout, the treadmill continues at the last speed. The display shows results: total workout time, average heart
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii!irate, average speed, total distance and average incline. Elevation Gain and Total Treadmill Odometer scrolls across Dot Matrix Display.
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiil8. PressSTART/PAUSEtostopthewalk[ngbelt.
iiiiiiiiiiiiiiiiiii OR
!!!!!!!!!!!!!!!!!!
iiiiiiiiiiiiiiiiii
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiilStand on side rails and press START/PAUSEto resume your workout. The treadmill begins to move at the last speed,time counts up
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii!}starting with thetotal workoutt[me, andstat[st[csw[ll cont[nuetoaccumulate.
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiI CAUTION: STAND ON THE SlOE RAILS. WALKING BELTSTARTSMOVING ATTHE SAME SPEEDAS WHEN YOU STOPPED
iiiiiiiiiiiiiiiiiiiiiiiiii THE BELT.
iiiiiiiiiiiiiiiii:ii
iiiiiiiiiiiiiiiiii:iiiiiiiiiiiiiiiiiiiiiiiiiiiThetreadmil[ will be [n Manual Modeandyou nlayadjustspeedand [ncl[neasabove.
9, Press POWERtoturn offthetreadm[ll,
Endy°urw°rk°utbyf°ll°wingthe"TOSiOP"secti°n ,
iiiiiiiiiiiiiiiiiiiiii:iiiiiiiiiiiiiiiiiiiiI. Press POWER. Adjust ,,,,eight using "+"or"-" keys.
iiiiiiiiiiiiiiiiiiiiiiiiiiii:iiiiiiiiiiiiiii2 PressSTARTIPAUSE.Selectoneofthe sixquick keysto begin 'workout.
3. "Walk" factory@fault [s2.5 rnph. Valid walking speedsare 0.5 mph to 5.0 mph.
4. "Jog" factory default is 4.5 mph. Valid jogging speeds are 3.5 mph to 7.0 mph.
5. "Run" factory default [s 6.0 mph. Valid running speeds are 5.0 rnph to maximum treadmill speed.
6. "Hill" factory default is 2%. Valid Hill inclines are 0 to 5% incline.
7. "Mountain Pass"factory default [s 50. Valid Mountain Passinclines are 3% to 8% incline.
8. "Peak" factory default is 7o, Valid Peakinclines are 5% to maximum treadmill incline.
Page 23
_.PressPOWER.
2. Ad]ust wright using "+" or "-" keys. Press ENTER.
3.SelectProgram2,3,4,S,orG(P2-PGtusingthePROGRAMor"."or"-"keys.PressENTER.
4. Set maximum speed using the "+" or "-" keys. PressENTER.Each program seg[]ent is based on a percentage of the maximu[] speed
youselect.
B. Adjust workout time (!0-99 [][nutes) using "+" or "-" ke/s. Press ENTER.
6. Press START/PAUSE Time counts down and the treadmill begins at the speed and elevation of segment one.
7. Each Program is divided into 2! seg[]ents. The display gives a visual and an audible warning before each segment change.
(Hint: You can temporarily override the incline of any segment by using the INCLINE "+" or "-" keys. The override lasts until the
next seg[]ent change.)
8. At the end of the workout, the treadmill continues at the last speed. The display shows results: total workout time, average heart
rate, average speed, total distance and average incline. Elevation Gain and Total Tread[][ll Odo[]der scrolls across Dot Matrix Display.
9. Press START/PAUSEto stop the walking belt.
10. PressPOWERto turn off the tread[][ll,
oR
Stand on side rails and press START/PAUSEto resume 'four workout. The treadnq[ll begins to move at the last speed, time counts up
starting with the totalworkout t[rr,< and statistics will continue to accu[]ulate.
CAUTION: STANDON THESIDERAILS.WALKINGBELTSTARTSMOVINGAT THESAMESPEEDAS WHENYOUSTOPPED
THE BELT.
The treadmill will be [n Manual Mode and you may adjust speed and incline as above.
11.End ,/our workout by following the "TO STOP"section.
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
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Program P2-Beginning Walke_
[]
10
[]
8
6
[] [] []
4[] [] [][] [] [] []
[] [][] [] [] [] []
2[] []
[] [] [][]
0
2 4 6 8 10 12 14 16 18 20/
interval
A great program for beginners. Select a low maxi-
mum speed until you become more comfortable.
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F
10
[]
"8
ProgromP3-Ro,,i°g.i,_iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
o,J
@
[]
4
[]
[] []
21
A good program to focus on a steady walking/ running iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
pace, but with plenty of challenging hills, A great weight iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
[][]
2 4 ¢ 8 10 12 14 16 18 20/ iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
[] [] iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
[] [] [] [] [] iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
[] [] [] iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
[] [] iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
hterval 21 iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
,ma°aoeme°tproqram, _ iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
[] iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
[] iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiB_
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
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iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
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!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H!!!i!H'i]{;!!!!!!!!!!il!
Page 24
10
f Program
8
6
4
2
0
2 4 6 8 10 12 14 16 18 20/
Interval 21
Incline on this program remains flat with lots of
changes in speed. This is a great program for
M. faster joggers and runners.
r
10®
[]
.8
6®
[]
[]
-4@
[]
[] [] [] [] [] []
2 [] [] [] [] [] []
[] [] []
0 -M<c...................
2 4 ¢ 8 10 12 14 16 18 20/
An advanced program in which you run up each of the four,
progressively larger hills. A perfect program for athletes or
Program P6oHill Repeats _
[]
htervaU 21
8m
10m_[]
[] []
6m [] []
[] [] [] []
4_ [] [] []
[] [][] []
2 [] []
[] [] []
OiL
2 4 8 8 10 12 14 16 18 20/
Unterval 21
A serious thigh burner with two steep hills and a
gradual speed increase. Great for hikers.
Charts are in % and mph
To convert:
mph kph
1.0 1.6
2.0 3.2
3.0 4.8
4.0 6.4
5.0 8.0
6.0 9.8
7.0 11.2
8.0 12.8
9.0 14.4
10.0 16,0
11.0 17.6
12.0 19.2
_i_i_i_i_i_i_i_i_i_i_i_i_i_i_i_i_i_i_i_i_i_i_i_i_i_i_i_i_i_i_i_i_i_i_i:_R_EiF_/_gY.I%....[!AK :_(<;_%A_::; (HEARTRATECHESTSTRAPMUST BEWORN)
iiiiiiii:iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiPressPOWER.
iiiiiii;iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii2. Adjust weight using "+" or "-" kevs. PressENTER.
3. Select Program 7 or 8 (P7-P8) using the PROGRAM or"+"or"-" keys. PressENTER.
iiiiiiiiiiiiiiiiiiiiiiiiiiii}iiiiiiiiiiiiiiiiiiiii4. Adjustage using "+" or "2' keys. PressENTER.
5. Adjustsuggested target heart rate ffdes[red using "+" or"-" keys. Press ENTER.
6. PressSTART/PAUSE. T[rne beg[nsto count up and the walking belt beg[nsto move at [][n[rnurn speed.
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii;iiiiiiiiiiiElevation [ssettoa preealculatedvalue based on thetarget herat rateentered.
7. Adjustthespeed us[ngtheSPEED (+or-) key.
o If ,/our heart rate is 26 beats per minute (bprn) or more below the target, there is no additional adjustment in
incline. This allows for a warm-up period. Raise the speed to increase ,/our heart rate.
o If ,/our actual heart rate is 3 to 25 bprn below the target, the incline increases.
o If ,/our heart rate is within 2 bprn of the target, there is no adjustment in incline.
o If ,/our heart rate is 3 or more bprn above the target, the [ndine decreases. If the [ndine reaches the
mini•urn and your heart rate is still above the target, a "decrease speed" message scrolls across the display.
8. You rnay adjust the target heart rate at any time during the workout using the INCLINE "+" or "-" keys.
9. End your workout by following the "TO STOP"section.
Page 25
, I_iAI AIi:
Here'sasimplewaytogetintoheartrateconditioning.
Whatisyourprimaryexercisegoal?
WEIGHTLOSSPROGRAM- UseProgram7(P7}
CARDIOVASCULARPROGRAM- UseProgram8(P8)
POGAM / } q
Thisisforthosewhoseprimaryfitnessgoalisweightloss
orfatreduction.Thetargetheartrateiscomputedas: _'_
(220-age) x 65O/o. ;:s.
For example, for a 45-year old person, (220-45) x 65% =
target heart rate of 114beats per minute. We recommend ,_,,,,+_
this program for a first time user. If the workout is too
strenuous, lower the target heart rate by pressing INCLINE _J
"-" key. See Exercise Target Zone Chart (Fig.l) for more 5_
information. +"_
CARD/O PgOGgAM {PS}
This is for those whose primary goal is to improve their
aerobic fitness level and to improve sports performance.
The target heart rate is computed as:
(220-age) x 80o.
For example, for a 4S-year-old person, (220-45) x 80% =
target heart rate of 140 beatsper minute. (_:} :_
This treadmill is compatible with most major chest strap brands, including brands that employ coded chest strap technology.
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Consultyourdealerforadditionalinformationandfororderinginformation
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Your treadmill is equipped with four user profiles which offer the following benefits to a user:
* Quicker entry into programs. Each user profile stores previously entered values. User weight is always remembered.
In the preset programs, the treadmill remembers preferred maximum speed and workout time. In a heart rate program,
the treadmill remembers the user's age.
" Storage of cumulative workout data. Many users are interested in their fitness progress. For each user profile, the
treadnl[ll will display the following cunlulative values: Total distance, elevation gain, calories burned, and workout time.
,bStorage of quick key values. Your treadmill is equipped with quick speed and incline keys as described in the Manual
Mode (P1) section. Quick keys may be used in Manual Mode (P1) only. Your user proRle remembers 'four Walk, Jog, and
Run speed settings and your Hill, Mountain Pass,and Peak incline settings.
" Storage of 3 custom programs. Each user profile contains Custom Programs U!, U2, and U3. These custom programs
remember your preferred speed and incline settings for 2! intervals. Each user (!, 2, 3, and 4) may store LIpto three
_> ,/ :_I ,°4
uniqueprograms in their profile.
1.PressPOWER.
2. Press USERMENU key to select user I, 2, 3, or 4. Pressthe key once for user 1, twice for user 2, etc.
3. Adjust weight using "+" or "-" keys. Press ENTER.
4. Select any program us[r,g the PROGRAMor %" or "-" keys.
5. At this point, the manual program, preset progranls, and heart rate programs work as described earlier.
6. The next time you use a user profile, the treadmill remembers previously entered values such as '¢ve[ght,preferred maximum speed,
workout time and user age (heart rate programs). You nqaychange the above values by using the "+" or "-" keys.
However, if you wish to confirm the current values, you may press START/PAUSEafter selecting your desired program.
Page 26
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7.Tov[ew workout and userdata, pressSTART/PAUSEduring your workout The dot matrix scrollsthefollow[ng information:
®Workout devation gain (how many feet or meters you have climbed during your workout based on your incline settings)
®Total treadmill odometer (cumulative treadmill miles or k[lonleters)
,Total userelevat[on gain (in feetor meters)
®Total userd[stance traveled (in m[lesor kilometers)
,,Totalusercaloriesburned
XXXXXXXXXXXXXXXXXXX®Total user workout time (in hoursand minutes)
8. End 'four workout as described in the "TOSTOP"section.
Each user profile may be reset to factory default settings. Pressthe USERMENU key to select the user profile you wish to reset. To reset a
user profile, press and hold the USERMENU key for 5 seconds (while the Dot Matrix is scrolling "ENTERWEIGHT"}. When the user profile
has been reset, you will hearan aud[bleconf[rmation. Pleasenote that [fa user profile is reset, all cumulat[vedata is resetand workout
preferencesare restoredtofactorydefaultvalues.
Pleasenote that Manual mode, Preset Prograrns 2-6, and Heart Rate Programs 7-8 may all be used as directed with out logging into a user
profile. However, Custom Programs U1-U3 may not be accessed unless a user is logged into a user profile.
t¢'t SA_, <: ' .3 "_Y] ',_ J2 s _: Jq P O(!}tALi/S
You must be logged into a user profile (see above} to use a custom program. Each custom program allows the user to design thdr own
program with their choice of speed and incline for each of 21 [ntervaB.
PREP%O(RAM TII (IJ:iIOIv I ,,GIAlvl;_:
I. Press POWER.
2. Press USERMENU key to select desired user profile number (!, 2, 3, or 4).
3. Adjust wright using %" or "9 keys. PressENTER.
4. Select Program U!, U2, or U3 using PROGRAMor "+" or "-" keys. Press ENTER.
5. Set speed and incline for the first segment using SPEED"+" or "-" keys and INCLINE "+" or "-" keys. Press ENTER.
6. Set speed and incline for the second segment in the same way. Press ENTER.Continue this process for each of the remaining
segments/thereare segmentstotall
7. Press START/PAUSE to save the program. To immediately use this program, see step B in the "To use 'your preprogramrr, ed custom
program" section below.
]]]]]]]]]]]2 _ ....
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiI.
....................................i, 10.
g:: Y} / :_t} BOG AMM/iD _:'I<;'Y'I, F:_'_[_,:_'_l',
Press POWER.
Press USERMENU key to select desired user profile number (!, 2, 3, or 4).
Adjust weight using %" or "-" keys. Press ENTER.
Select desired program (U!, U2,or U3) using the PROGRAM or "+" or "-" keys. Press ENTER.
Adjust workout time (!0-99 minutes) using %" or "-" keys.
PressSTART/ PAUSE. Time counts down and the treadmill begins at the speed and elevation of segment one.
The workout time you choose is evenly divided among the 2! segments. The display gives a visual and an audible warning before each
segment change.
At the end of the workout, the treadmill continues at the last speed and incline. The display gives a visual shows results: total
workout time, average heart rate, average speed, total distance, average incline, and elevation gain.
PressSTART/PAUSEto stop the walking belt.
PressPOWERto turn off the treadmill,
OR
Stand on side rails and press START/PAUSEto resume ,/our workout. The treadmill begins to move at the last speed, time counts up
starting with the total workout time, and statistics continue to accumulate.
CAUTION: STAND ON THESIDE RAILS. WALKING BELT STARTSMOVING AT THE SAME SPEED AS WHEN YOU STOPPED
THE BELT,
The treadmill will be in Manual Mode and you may adjust speed and incline as above.
11. Endyour workout by following the "TOSTOP" section.
,,,/ > / +_ %! i ii +_ i /', II I+
Page 27
uM
mmmmmmmmmmm_
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
HHHHHHHHHHHHHHHHHi
HHHHHHHHHHHHHHHHHi
HHHHHHHHHHHHHHHHHi
HHHHHHHHHHHHHHHHHi
The treadmill remembers the settings you made to the 21 segments for the next time you run this user program, iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
You may revise your custom program by: iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
1. Repeatingthestepsto preprograma custom program, iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
or iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
, 2. Changing the speed and incline for each segment while using a custom program. ____________________________________________________________________________________________________________________________________________iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
: l! iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
You nlay pause your workout for up to five minutes at any time during ,/our workout. The PAUSEMODE works in manual mode and in iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
an,/program or user profile. To pause, step off the walking belt and onto the side rails. PressSTART/PAUSE.The walking belt stops, iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
If you are not logged into a user profile, the display showstotal workout time, average heart rate, averagespeed,total distance, average incline, iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
workoutelevat[onga[n, andtotaltreadmillodometer, iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
If you are logged [nto a user profile, the display shows the above listed statistics, plus the following cumulative user 1,2,3, or 4 cumulative sta- iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
t[st[cs: userelevat[onga[n, userd[stance, usercalor[es, anduserworkouttime, iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
You may resume your workout where you left off by standing on the side rails and pressing START/'PAUSEat any time. iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
CAUTION: STAND ON THE SIDE RAILS. WALKING BELT WILL START MOVING AT THE SAME SPEED AS WHEN YOU iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
STOPPEDTHE BELT. iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
If you wait more than five minutes, the treadmill shuts off automatically. During the pause,you may end the workout by pressing POWER, iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
HHHHHHHHHHHHHHHHHi
iiiiiiiHHHHHHHHHHHHHH
HHHHHHHHHHHHHHHHHi
HHHHHHHHHHHHHHHHHi
HHHHHHHHHHHHHHHHHi
HHHHHHHHHHHHHHHHHi
HHHHHHHHHHHHHHHHHi
HHHHHHHHHHHHHHHHHi
HHHHHHHHHHHHHHHHHi
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
HHHHHHHHHHHHHHHHHi
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
Page 28
_""'_ I[)I I>_1%E[1% l yl l]i]I k
}]{eart Rate
Transmkter
tteart Rate
Chest Strap
Emergency Stop Button
Safhty Pull Ph_
(For Non-Grip Heart Rate see
Chart)
Heart Rate Contact
Curved HandrailCover, (See Chart)
, rl_p
Instructkmai Deca!
Overhy
/
Stop Butto_ Sprff_g
g
Cotlsole
Handrail Bottom
Curved Handra{i
Cover, (See Chart)
Consoie, Botto_rt
Curved Handrail
Cover, (See Chart)
Curx ed Handrat
Cover, (See Chart)
Cable, 04
Page 29
Upright Skin, Left
Harldra{i Support rl?_be
Motor, Elevation
Upright Assecably
Upright Skin, Right
Motor Cover
J
Front Roller _£_[_s'_
Side RailEx
Motor Base
Power Cord
/
Flywheel
Drive Belt
Circuk Breaker
Page 30
(Xl)MMO?q ASS_3MBI_S y lo%R}_S
P_mt ¢¢
HH2445 A/C inlet
LL2002 Belt Guide
KK2496 Board
QQ2234 Cable, 58"
QQ2233 Cable, 34"
372112 Console Assembly
KK2795 Console Bottom
QQ22!6 Combo Board
HH2065 Circuit Breaker
KK2596 Deck
442! 24 Elevation Assembly
KK2495 Emergency Stop Button
KK2790 End Cap, Left
KK279! End Cap, Ri,qht
KK2786 End Cap Cover, Left
KK2787 End Cap Cover, Right
442153 Frame Assembly
KK2448 Handrail, Bottom
442115 Handrail Support
KK2447 Handrail, Top
f%%KIS SY MODE} _
Belt, Drive
Belt, Walkin,q
Console, Top
Curved Handrail, Bottom Left
Curved Handrail, Bottom Right
Curved Handrail, Top Left
Curved Handrail, Top Right
Curved Heart Rate Cover
Curved Heart Rate Cover with Tab
Fan, 6" KK6136
Flywheel PP3OlO
Electronic Board QQ2199 QQ2260 QQ2260
Heart Rate Contact LL2156
Instruction Decal MM2274 MM2275 MM2275
Motor, Drive KK2678 KK2678 KK2552
Motor Base LL2206 LL2206
Overlay MM2276 MM2271 MM2271
30O 500
KK2134 KK2134
KK2575 KK24!4
KK26!7 KK2804
KK2452 KK2452
KK2454 KK2454
KK2451 KK2451
KK2453 KK2453
:Part #
QQ2198
QQ2005
MM2220
MM2219
KK2803
KK25!!
HH2!89
KK2493
HH2191
KK2572
KK2573
KK2736
KK2735
QQ!513
HH2407
442152
KK2664
442244
442245
MM2037
Heart Rate Chest Strap
Heart Rate Transmitter
isolator, Short
isolator, Tall
Motor Cover
Motor, Elevation
Power Cord
Pull Pin
Rear Foot
Roller, Front
Roller, Rear
Side Rai!
Side Rai! Extrusion
Speed Pick Up
Stop Button Spring
Upright Assembly
Upri,qht Extrusion
Upri,qht Skin, Left
Upri,qht Skin, Ri,qht
Wheel
8O0
KK2247
KK24!4
KK2804
KK2449
KK2450
Page 31
L°_::;_°{220 VO
..................... s
...... -_ iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii:
• iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii:
HH2445 A/C Inlet
LL2002 Belt Guide
KK2247 Belt, Drive
KK2496 Board
QQ2234 CaNe, 58"
QQ2233 Cable, 34"
QQ2!69 Choke
372! ! 2 Console Assemblv_
KK2795 Console Bottom
QQ2204 Combo Board
HH2002 Circuit Breaker
KK2596 Deck
442! 24 Elevation Assembly
KK2495 Eme_ Button
KK2790
KK2791
KK2786
KK2787
QQ2!68
PP30!O
442153
KK2448
}%4_{I S ;@( }( iiiiiiiiiiiiiiiii
s _' ' _" ....... iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
End Ca
End CaJLBt_ght
End Cap_Cover, Left
End Cap_Cover, Right
Filter
Fl_whee!
Frame Assembly
Handrail, Bottom
442!! 2447Handrai!,Handra' °rtTo !iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii i
GO2 ! 98 Heart Rate Chest Strap_ :::3::::::::::::::::::::::::::::::::::::::::::::::::::::::::
QQ2005 Heart Rate Transmitter ::::::3::::::::::::::::::::::::::::::::::::::::::::::::::
MM2220 Isolator, Short ss::::::::::::::::::::::::::::::::::::::::::::::::
MM22 ! 9 Isolator, Tal! ................
KK2803 Motor Cover
KK2225 Motor, Elevation
KK2493 Pull Pin .............................................
HH2!9! Rear Foot ..........................................
KK2572 Roller,Front
HH2!09 Shield Bead
KK2736 Side Rai! iiiiiii:!iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
KK2735 Side Rail Extrusion iiiiiiiiiii:!iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
QQ15! 3 S_)eed Pick U£ iiiiiiiiiiiiii:!iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
H H2407 Stop_ Button S_ :::::::::::s@:::::::::::::::::::::::
442 ! 52 _ Assem b lv_ ...................
KK2664 _ Extrusion
442244 U_o_ Skin, Left ,,,,,,,,,,,,,,,,,,,,,,,,,,,.............
442245 _ Skin, _ iiiiiiiiiiiiiiiiiiiiiiiiiiiiill
MM2037 Wheel _
Bo,er,Bear ' iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii i i
Belt, Walkin_ KK2575 KK2414 KK24!4 iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
Console, Top_ KK26!7 KK2804 KK2804 iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
Curved Handrail, Bottom Left KK2452 KK2452 iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
Curved Handrail, Bottom ai£L_ KK2454 KK2454 iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
Curved HandraH, Toj3 Left KK245! KK245! iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
CurvedHandrai,,_ _24_3 _24_3 iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
Curved Heart Bate Cover KK2449 iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
Curved Heart Rate Cover with Tab KK2450 iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
Fan, 6' KK6136 iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
Electronic Board QQ2199 QQ2260 QQ2260 iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
Heart Bate Contact LL2!56 iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
hstruotion Deoa, MM2274 MM2275 MM2275 iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
MotorBase LL220_ LL220_ iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
Motor, Drive KK2523 KK2523 KK2553 iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
::::::::::::::::::::::::::::::::::::
uuuuuuuuuuuuuuu_,
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
HHHHHHHHHHHHHHHHH
HHHHHHHHHHHHHHHHH
HHHHHHHHHHHHHHHHH
HHHHHHHHHHHHHHHHH
HHHHHHHHHHHHHHHHH
HHHHHHHHHHHHHHHHH
HHHHHHHHHHHHHHHHH
HHHHHHHHHHHHHHHHH
MM2276 MM2271 MM2271
_ _, ':_ _')
Australian Cord HH2135 iiii_i!i!i!i!_!_!!i_!!_!!_!i_!i_!i_!i_!i_!i_!i_!i_!i_!i_!i_!i_iii_i_ii_i!ii_i_ii_iii_
British Cord HH2132 iiiiiiiiiiiii_i_i_i!_iiiii_i_!ii!i_iiiiii_ii_ii_ii_ii_ii_ii_ii_ii_ii_ii_ii_ii_ii_i_i_
European Cord HH2133 iiiiiiiiiiiiiiiiiiiiii'ii_iiiiiii!iiiii!i!iiii!}}}}}}}}}ii!i
Israeli Cord HH2134 iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii}i!ii!iiii!ii!iii]ii]ii]ii]iiiiiii!i!
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiili:ili:i!}}}}!i_!i_!i_!i_!i_}}}!i_!i_!i_!i_!i_}}}!i_!i_!i_!i_!i_}}}!i_!i_!i_!i_!i_}
Page 32
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiil
iiiiiiiiiiiiiiiii_i
iiiiiiiiiiiiiiiiiiiJust like changing the o[1 in your ear or re@acing a filter in your home's heating and cooling system, a little preventive maintenance
iiiiiiiiiiiiiiiiii
will [nsureyourtreadm[ll will operatesmooth[yandqu[et[yforyearstoeome.
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii!_
iiiiiiiiiiiiiiiiiii
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii:
As walking belts tend to stretch slightly with use, the walking belt may occasionally need to
be tightened• If the walking belt is too loose, you may find the belt stops while running or
!i!i!i!i!i!i!i!i!i!i!i!i!i!i!i!i!!;
iiiiiiiiiiiiiiiiii!
iiiiiiiiiiiiiiiiii
ififififififififififififififififii
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii!i
iiiiiiiiiiiiiiiiii
walking, while the motor continues to run. DO NOT OVERNGHTENTHE BELT•This will cause
reduced motor performance and can cause roller damage. When properly tensioned, you
should be able to lift the side of the belt about 2-3 inches (5-7 centimeters). A quick test for
belt tension: you should be able to fit three fingers under the edge of the belt.
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii:i
iiiiiiiiiiiiiiiiilUse the hex key provided with the treadmill(or a 3/!6 inch hex wrench). Place the hex key in
the hole in left end cap and into the socket of the adjustment screw. Turn key one full turn
clockwise. Then place hex key in hole in right end cap and turn key one full turn clockwise.
Cheek the tension of the belt. Continue back and forth until belt is at the correct
tension. Make sure to adjust both sides equally to ensure correct belt alignment.
WALKING BI!LiYCI}•NTERING
The walking belt may occasionally need to be centered.
First be certain that belt is tensioned properly (seeabove).
Run the treadmill at about 3.5 mph (6 kph).
Place the hex key through the hole in the left end cap and into the socket of the adjustment
If belt hss moved to the Aght:'
Turn the right adjustment screw 1/2 turn clockwise, then
turn the left adjustment screw !/2 turn counterclockwise.
If belt does not move, repeat until belt is centered.
1/2 TURNS
UNTIL BELT iS CENTERED
THEN RECHECK TENSION OF THE BELT
Then recheck tension of the belt (see above).
If the belt as moved /o t'se /eft:
Turn the right adjustment screw !/2 turn counterclock-
wise, then turn the left adjustment screw !/2 turn
clockwise. If belt does not move, repeat until belt is cen-
tered.
1/2 TURNS
UNTIL BELT iS CENTERED
THEN RECHECK TENSION OF THE BELT
Page 33
_÷ _ _i ' _%_ G "_ _ _I*_ ;_ _ '_ ,Y*_ _% __% '_ ,_ _ ' _ _ _%
7+<A<,_/16. b,d {J6 _:. I f¢[.Abv [ . }V 7fL {{7,_ b+lmAI. L[.r B[./O, ...................................
('t : /', k d f " f ?b""f_r; % q: :%C _:7", : ' iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
....[A.,f <_,,,l:[ ,.* f_ ,Jr _ [_il+7 If'& £ I,,
( L[::A'q I <_t: .........
"_ ' _" iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
General cleaning of the treadmill will prolong the life of the treadmill and improve performance, iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
KeEp!he unit clean by dusting regularly. Besure to dust the exposed part of the deck on either side of the walldng belt iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
,, ,_G _ _/_ oo_o_ _ l_ __F o B0_o_ ,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
%;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
anoalsothesiderails, iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
For best performance, we recommend 'four tmad,_i[ll be placed on a treadmill mat Along with reducing noise, a tmad,_i[ll iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
mat will help to keepdust debris away fronq 'four tmadm[ll's critical components, iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
Clean the top of the belt wftha wet soapy cloth. Be careful to keep liquid away from inside the motorized treadmill frame iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
or undemeath the belt. iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
WA¢N He+ ALWAYS .fd JO t[f:: [7 7AO!i_ LI ::ROM/¢,/f£ [}l £7_t£A/ st...[{[ B{770[77: iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
[_{ %/HPv _fO } [: v(P/,.S,+ %,.Sv[:[,,
At least once a 'fear renlove the nlotor _c°ver and vacuum under the motor cover.
WA}KN( B{ /T AN{ [Hi?K _{_ t:AfON
Thistreadmill isequippedwitha pre-lubricateddeck and belt system. Thedeckand belt friction mayaffect the function iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
and life of your tmadnl[ll; we recommend periodic lubrication. We also reconlmend a periodic inspection of the deck sur- iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
faceunderthewalkingbelt._fthedeckappearsworn,contactourse_icedepartmentat1800)_e-_322, iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
fax (903) 877-3099, or e-nqa[I service.tvler@nautilus.conl, iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
Use the following timetable as a guide to iubricate the deck: iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
® Light user (less than 3 hours/weel0 annuaiiy iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
= Medium user (3-5 hours/week) every six months iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
® Heavy user (more than 5 hourstweek) every three months iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
Vtierecommend that you use the following: iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
® Lube-N-Walld '_Treadmill Lubrication Kit, available Iron1 JAB Fitness, Inc. [(800)877-3486 iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
or www,;adfitness,conq] or your local specialty fitness dealer iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
Page 34
Treadmill will not start
1. Not plugged in.
2. Safety pull pin not inserted.
3. Treadmill drcu[t breaker tripped.
1. Plug into three prong grounded
outlet.
2. Insert safety pull pin.
3. Reset circuit breaker
Elevation not accurate
Speed not accurate
Walking belt slips
Walking belt not centered
Heart rate not displayed
(using chest strap)
1. Out of calibration.
1. Out of calibration.
2. Set in wrong units (kilometers or
miles)
1. Walking belt loose.
Walldng belt tension not
centered across the rear roller.
1. Transmitter not making good
contact with skin.
2. Electromagnetic interference.
1. Recalibrate unit (See
Calibration Instructions).
1. Recalibrate unit (See Calibration
Instructions)
2. Change units (See Calibration
Instructions)
1. Adjust walking belt tension
(See "Taking Care of Your
Treadmill")
1. Adjust walking belt tension
(See "Taldng Care of '(our
Treadmill")
1. Moisten skin contact area on the
chest strap, or turn chest strap
upside down.
2. Turn off any television,
microwave, or computer within
6 feet (2 meters) of treadmill
Treadmillsqueaks 1. Pivot points needlubrication. 1. Lubricatepivot points.
LOCATING THE CIRCUIT BREAKER ON YOUR TREADMILL
The Breaker is near the front of the treadmill and near the power cord.
power cord
possible circuit breaker
locations
_--- frame
power cord
(SeeExplodedView)
Tripped
Page 35
1. Turn off treadmill and remove safety pull pin.
2. Press and hold INCLINE "+" KEYand INCLINE "-" KEY.
3. Insert safety pull pin. Release keys.
4. Press START/PAU% key to change from English units to metric units. An "E" in the time window indicates English
units, an "N" indicates metric.
5. Press ENTER.
6. Press START/PAUSE Incline calibrates, then speed.
7. When successfully completed, display shows CALIBRATIONPASSED.
8. Press POWER. Your treadmill is read,/for use.
N[R 500
¢,JAf ,_ ',1:_; {D I_A:_IIIE IH]'IFIE (ALIBRA]ION _:;_:;"_" _'_:' SIAH[) (}N IH[! .:AI,I HAIl;i ">' v
_'.I_"<iYANI} .... r_:l sht£IO .... I ....... OH ..... ... _'_.........WALKIIUG BEIilL,
- I ] [[s S)R£DDMILI. MI <7I BE TURHE[) OFF l.,I.l .,I,£ '];i?dIBRATIOH,
1111111111111111111111111111111117
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iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
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171717171717171717171717171717171i_i
Page 36
Al! Nautilus exercise products are warranted to the retail purchaser to be free from defects in materials and
workmanship. Warranty coverage is valid to the original purchaser only and proof of purchase will be required.
Any product sold or placed in an application not recommended by Nautilus wil! void any warranty coverage set
forth by Nautilus warranty policies and procedures.
:e £
30 years on frame and drive motor. Parts are covered for 3 years. Electronics are covered for 3 years.
Labor is covered for two years from date of original purchase.
15 years on frame. 3 years on drive motor. 1 year on al! other parts and electronics.
Labor is covered for one year from date of original purchase.
1. Any component on original equipment which carries a separate consumer warranty of the parts supplier.
2. This warranty excludes wear items that need to be replaced due to norma! wear and tear.
3. The Nautilus institutional warranty is limited to light-commercia! settings such as hotels, schools, apartments
or hospitals. This product is not warranted for health club use.
4. Any damage, failure or loss caused by accident, misuse, neglect, abuse, improper assembly, improper main-
tenance, or failure to follow instructions or warnings in Owner's Manual.
5. Use of products in a manner or environment for which they were not designed.
The foregoing warranties are in lieu of and exclude all other warranties not expressly set forth herein, whether
express or implied by operation of law or otherwise, including, but not limited to, warranties of merchantability
or fitness for a particular purpose. Nautilus shall in no event be liable for incidental or consequential losses, dam-
ages or expenses in connection with its exercise products. Nautilus's liability hereunder is expressly limited to
the replacement of goods not complying with this warranty or, at Nautilus's election, to the repayment of an
amount of the purchase price of the exercise product in question. Some states do not permit the exclusion or
limitation of implied warranties or incidental or consequential damages, so the preceding limitations and exclu-
sions may not apply to you.
Warranty service will be performed by Nautilus or an authorized Nautilus Fitness Dealer. The original purchaser
must provide proof of purchase. Service calls and/or transportation to and from the Authorized Nautilus Dealer is
the responsibility of the purchaser.
1. Nautilus will have the option to repair or replace any exercise product(s), which require warranty service.
2. Nautilus will replace any equipment frame that is structurally defective with a new frame or replace the unit
with a unit of equal value. Nautilus is not responsible for labor charges in replacing defective frames.
3. In the event a product cannot be repaired, Nautilus wil! apply a limited credit reimbursement toward another
Nautilus exercise product of equal or greater value.
4. Nautilus is not responsible for dealer labor charges for component changeovers completed after the labor-
related warranty period(s) stated herein.
5. If you elect to repair an exercise product or part yourself, using the services of someone other than an
Authorized Nautilus Dealer, or use a replacement part not supplied by Nautilus, Nautilus shall not be liable for
any cost, damage, failure or loss caused by the use of such unauthorized service or parts.
6. See your Authorized Nautilus Dealer for service or write to:
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Page 37
Date Workout Distance Program Average Speed Average Heart
Time Rate
Logging each workout can be a great way to track your fitness goals and help to stay motivated!
BESURE TO MAKE COPIES BEFORE USIN6.
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Workout Distance Program Average Speed Average Heart
Time Rate
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Logging each workout can be a great way to track your fitness goals and help to stay motivated!
BE SURE TO MAKE COPIES BEFORE USING.
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NAUTILUS
The Nautilus Group
1886 Prairie Way
Louisville, Colorado
80027
!.888.471.00!4
www.naut[lus.com
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