NordicTrack 302810 Owner's Manual
Model No. 30281.0
Serial No.
Write the serial number in the
space above for reference.
Serial Number Decal (Under Seat)
QUESTIONS?
If you have questions, or if parts
are damaged or missing, PLEASE
CONTACT OUR CUSTOMER
SERVICE DEPARTMENT
DIRECTLY.
CALL TOLL-FREE:
1-888-936-4266
Mon.–Fri., 8:00 until 17:00 ET
(excluding holidays)
USERʼS MANUAL
OR E-MAIL US:
customerservice@iconcanada.ca
CAUTION
Read all precautions and instructions in this manual before using
this equipment. Keep this manual
for future reference.
www.nordictrack.com
TABLE OF CONTENTS
ATTENTION
Part # 166295
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2
MPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
I
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
PART IDENTIFICATION CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6
ADJUSTMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15
WEIGHT RESISTANCE CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20
CABLE DIAGRAM . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .21
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22
PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .24
EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .26
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
WARNING DECAL PLACEMENT
This drawing shows the location(s) of the warning
decal(s). If a decal is missing or illegible, see
the front cover of this manual and request a
free replacement decal. Apply the decal in the
location shown. Note: The decal(s) may not be
shown at actual size.
NordicTrack is a registered trademark of ICON IP, Inc.
2
IMPORTANT PRECAUTIONS
WARNING: To reduce the risk of serious injury, read all important precautions and
instructions in this manual and all warnings on your weight system before using your weight system. ICON assumes no responsibility for personal injury or property damage sustained by or
hrough the use of this product.
t
1. Before beginning any exercise program,
consult your physician. This is especially
important for persons over the age of 35 or
persons with pre-existing health problems.
2. It is the responsibility of the owner to
ensure that all users of the weight system
are adequately informed of all precautions.
3. The weight system is intended for home use
only. Do not use the weight system in any
commercial, rental, or institutional setting.
4. Keep the weight system indoors, away from
moisture and dust. Place the weight system
on a level surface, with a mat beneath it to
protect the floor or carpet. Make sure that
there is enough clearance around the weight
system to mount, dismount, and use the
weight system.
5. Inspect and properly tighten all parts regularly. Replace any worn parts immediately.
6. Keep children under 12 and pets away from
the weight system at all times.
10. Make sure that the cables remain on the pulleys at all times. If the cables bind as you
are exercising, stop immediately and make
sure that the cables are on the pulleys.
11. Always stand on the base plate when performing an exercise that could cause the
weight system to tip.
12. Never release the handles, leg lever, squat
bar, ankle strap, or curl bar while weights
are raised; the weights will fall with great
force.
13. Do not use the weight system with the top
weight pinned in an elevated position.
14. Use the weight system only with the included weight. Do not use the weight system
with any other type of weight to add resistance.
15. Always secure the weight stack with the
lock pin and lock after exercising to prevent
unauthorized use of the weight system (see
LOCKING THE WEIGHT STACK on page 19).
7. Keep hands and feet away from moving
parts.
8. Always wear athletic shoes for foot protection while exercising.
9. The weight system is designed to support a
maximum user weight of 300 lbs. (136 kg).
Always make sure that the pins and knobs
16.
are fully engaged before you use the
weight system.
17.
Over exercising may result in serious injury
or death. If you feel faint or if you experience pain while exercising, stop immediately
and cool down.
3
BEFORE YOU BEGIN
hank you for selecting the versatile NordicTrack
T
WITH FREEMOTION TECHNOLOGY weight system.
The weight system offers a selection of weight stations
designed to develop every major muscle group of the
ody. Whether your goal is to tone your body, build
b
dramatic muscle size and strength, or improve your
cardiovascular system, the weight system will help you
to achieve the specific results you want.
For your benefit, read this manual carefully before
using the weight system. If you have questions after
ASSEMBLED DIMENSIONS:
Height: 7 ft. 1 in. (216 cm)
Width: 6 ft. 3 in. (191 cm)
Depth: 5 ft. 1 in. (155 cm)
Weight: 150 lbs. (68 kg)
Backrest
®
60°
3
eading this manual, please see the front cover of this
r
manual. To help us assist you, note the product model
number and serial number before contacting us. The
model number and the location of the serial number
ecal are shown on the front cover of this manual.
d
Before reading further, please familiarize yourself with
the parts that are labeled in the drawing below.
Dip Handle
Dip Arm Knob
Dip Arm
Dip Arm Pin
Press Arm Knob
Press Arm
Curl Pad
Seat
Pulley Housing
Leg Developer
Base
Squat Bar
Right Side
Weight Pin
Weight
Locking Caster
Extension
Strap
Handle
Left Side
Curl Bar
Ankle Strap
Note: The terms “right side” and “left side” are determined relative to a person sitting on the
seat; they do not correspond to right and left on the drawings in the manual.
4
M6 Washer (107)
M10 Washer (105)
M8 Locknut (110)
M10 Locknut (108)
M10 x 55mm Carriage Bolt (83)
M8 x 20mm Button
Bolt (92)
M8 x 65mm Button Bolt (94)
M6 x 85mm Screw (85)
M6 x 100mm Screw (113)
M6 x 70mm Screw (93)
M4 x 16mm Self-tapping Screw (99)
M4 x 19mm Self-tapping
Screw (100)
M4 x 13mm Self-tapping Screw (112)
M3 x 32mm Self-tapping
Screw (102)
M10 x 50mm Button Bolt (88)
M10 x 100mm Button Bolt (91)
M10 x 115mm Bolt (84)
M10 x 75mm Bolt (86)
M10 x 65mm Bolt (95)
M10 x 50mm Bolt (96)
M10 x 40mm Screw (97)
M6 x 16mm Screw (87)
M6 x 10mm Set Screw (114)
PART IDENTIFICATION CHART
efer to the drawings below to identify small parts used in assembly. The number in parentheses by each draw-
R
ing is the key number of the part, from the PART LIST near the end of this manual. Note: If a part is not in the
hardware kit, check to see if it has been preattached.
5
ASSEMBLY
To make assembly easier, carefully read the
following information and instructions:
• Assembly requires two persons.
• Because of its weight and size, the weight system
should be assembled in the location where it will
be used. Make sure that there is enough clearance to walk around the weight system as you
assemble it.
• Place all parts in a cleared area and remove the
packing materials. Do not dispose of the packing
materials until assembly is completed.
• For help identifying small parts, use the PART
IDENTIFICATION CHART on page 5.
1.
To make assembly easier, read the
information on page 5 before you begin.
Attach a Wheel (32) to a Wheel Cap (31) with
an M8 x 65mm Button Bolt (94) and an M8
Locknut (110). Do not overtighten the
Locknut; the Wheel must pivot easily.
• The following tools (not included) may be required
for assembly:
two adjustable wrenches
ne rubber mallet
o
one standard screwdriver
one Phillips screwdriver
clear tape or masking tape, and soapy water
Assembly may be more convenient if you have a
socket set, a set of open-end or closed-end
wrenches, or a set of ratchet wrenches.
1
99
94
1
Attach the Wheel Cap (31) to the Base (1) with
two M4 x 16mm Self-tapping Screws (99).
Repeat this step with the other Wheel Cap
(31).
2. Attach a Locking Caster (76) to the Base (1)
with four M8 x 20mm Button Bolts (92) and four
M8 Locknuts (110).
Repeat this step with the other Locking
Caster (76).
110
99
76
110
92
31
92
1
76
110
31
32
2
6
EXERCISE GUIDELINES
FOUR TYPES OF STRENGTH WORKOUTS
Note: A “repetition” is one complete cycle of an exercise, such as one sit-up. A “set” is a series of repetitions.
Muscle Building—Work your muscles near their maximum capacity and progressively increase the intensity
of your exercise. Adjust the intensity level of an individual exercise as follows:
• Change the amount of resistance used.
• Change the number of repetitions or sets performed.
Use your own judgment to determine the amount of
resistance that is right for you. Begin with 3 sets of 8
repetitions for each exercise you perform. Rest for 3
minutes after each set. When you can complete 3 sets
of 12 repetitions without difficulty, increase the amount
of resistance.
Toning—Tone your muscles by working them to a
moderate percentage of their capacity. Select a moderate amount of resistance and increase the number
of repetitions in each set. Complete as many sets of
15 to 20 repetitions as possible without discomfort.
Rest for 1 minute after each set. Work your muscles
by completing more sets rather than by using high
amounts of resistance.
Weight Loss—To lose weight, use a low amount of
resistance and increase the number of repetitions in
each set. Exercise for 20 to 30 minutes, resting for a
maximum of 30 seconds between sets.
Cross Training—Combine strength training and aerobic exercise by following this type of program:
• Strength workouts on Monday, Wednesday, and
Friday.
• 20 to 30 minutes of aerobic exercise on Tuesday
and Thursday.
• One full day of rest each week to give your body
time to regenerate.
WORKOUT GUIDELINES
Familiarize yourself with the equipment and learn the
proper form for each exercise. Use your own judgment
to determine the appropriate length of time for each
workout, and the numbers of repetitions and sets to
omplete. Progress at your own pace and be sensitive
c
to your bodyʼs signals. Follow each strength workout
with at least one day of rest.
Warming Up—Start with 5 to 10 minutes of stretching
and light exercise. A warm-up increases your body
temperature, heart rate, and circulation in preparation
for exercise.
Working Out—Include 6 to 10 different exercises in
each workout. Select exercises for every major muscle
group, emphasizing areas that you want to develop. To
give balance and variety to your workouts, vary the
exercises from workout to workout.
Cooling Down—Finish with 5 to 10 minutes of
stretching. Stretching increases the flexibility of your
muscles and helps to prevent post-exercise problems.
EXERCISE FORM
Move through the full range of motion for each exercise and move only the appropriate parts of the body.
Perform the repetitions in each set smoothly and without pausing. The exertion stage of each repetition
should last about half as long as the return stage.
Exhale during the exertion stage of each repetition and
inhale during the return stroke. Never hold your
breath.
Rest for a short period of time after each set:
• Muscle Building—Rest for three minutes after each
set.
• Toning—Rest for one minute after each set.
• Weight Loss—Rest for 30 seconds after each set.
STAYING MOTIVATED
For motivation, keep a record of each workout. Write
the date, the exercises performed, the resistance
used, and the numbers of sets and repetitions completed. Record your weight and key body measurements once a month. To achieve good results, make
exercise a regular and enjoyable part of your life.
22
CABLE DIAGRAM
he cable diagram shows the proper routing of the
T
Press Arm Cable (66). Use the diagram to make
sure that the cable and the cable traps have been
assembled correctly. If the cable has not been cor-
ectly routed, the weight system will not function
r
properly and damage may occur. The numbers
show the correct route for the cable. Make sure
that the cable traps do not touch or bind the
cable.
13
11
12
10
9
4
8
6
5
3
7
1
Press Arm Cable (66)
2
21
6. See drawing 6b. Attach the Front Shroud (14)
o the Base (1) with an M4 x 16mm Self-tapping
t
Screw (99).
6a
24
See drawing 6a. Note: If the Press Arm
Cable (not shown) has been routed through
the Top Cover (24), make sure that the Cable
rosses under the Top Frame (12) and
c
hangs between the Weight Guides (13, 36)
while this step is completed.
Attach the Top Frame (12) to the Weight Guides
(13, 36) with two M10 x 65mm Bolts (95), four
M10 Washers (105), two 16mm x 6mm Spacers
(11), and two M10 Locknuts (108). Do not
tighten the Locknuts yet.
Attach the Top Frame (12) to the Upright (3)
with two M10 x 100mm Button Bolts (91) and
an M10 Locknut (108).
Set the Top Cover (24) over the Front Shroud
(14) and the Top Frame (12).
See steps 3 and 6. Tighten the M10 Locknuts
(108) used in steps 3 and 6.
6b
91
14
3
95
05
1
2
1
108
14
99
13
36
105
1
11
105
108
7. See the CABLE DIAGRAM on page 21 to
ensure correct cable routing during steps 7
through 14.
Use the wire in the Left Press Arm (7) to pull
the Press Arm Cable (66) up through the Press
Arm. Make sure that the Cable is routed
around the pulleys above the Press Arm as
shown in the inset drawing.
Hold a 4" Pulley (42) over the Press Arm Cable
(66). Attach the Pulley inside of the Swivel Arm
(26) with an M10 x 50mm Button Bolt (88), two
M10 Washers (105), two 16mm x 6mm Spacers
(11), and an M10 Locknut (108).
7
66
7
108
11
105
42
66
26
11
88
105
9
Loading...