NordicTrack is a registered trademark of ICON IP, Inc.
1
2
IMPORTANT PRECAUTIONS
WARNING: To reduce the risk of burns, fire, electric shock, or injury to persons, read the
ollowing important precautions and information before operating the treadmill.
f
1. It is the responsibility of the owner to ensure
hat all users of the treadmill are adequately
t
informed of all warnings and precautions.
2. Use the treadmill only as described in this
manual.
3. Place the treadmill on a level surface, with at
least 2 m (8 ft.) of clearance behind it. Do not
place the treadmill on any surface that blocks
air openings. To protect the floor or carpet
from damage, place a mat under the treadmill.
4. Keep the treadmill indoors, away from mois-
ture and dust. Do not place the treadmill in a
garage or covered patio, or near water.
5. Do not operate the treadmill where aerosol
products are used or where oxygen is being
administered.
6. Do not operate the treadmill until it is properly
assembled (see HOW TO SET UP THE
TREADMILL on page 7).
13. Keep the power cord away from heated suraces.
f
14. Never move the walking belt while the power
is turned off. Do not operate the treadmill if
the power cord or plug is damaged or if the
treadmill is not working properly. (See BEFORE YOU BEGIN on page 6 if the treadmill is
not working properly.)
15. Never start the treadmill while you are stand-
ing on the walking belt. Always hold the
handrails while using the treadmill.
16. The treadmill is capable of high speeds.
Adjust the speed in small increments to avoid
sudden jumps in speed.
17. The pulse sensor is not a medical device.
Various factors, including the user's movement, may affect the accuracy of heart rate
readings. The pulse sensor is intended only
as an exercise aid in determining heart rate
trends in general.
7. Regularly inspect and tighten all parts of the
treadmill.
8. Keep children under the age of 12 and pets
away from the treadmill at all times.
9. The treadmill should not be used by persons
weighing more than 160 kg (350 lbs.).
10. Never allow more than one person on the
treadmill at a time.
11. Wear appropriate exercise clothes when
using the treadmill. Do not wear loose clothes
that could become caught in the treadmill.
Athletic support clothes are recommended for
both men and women. Always wear athletic
shoes. Never use the treadmill with bare feet,
wearing only stockings, or in sandals.
12. When connecting the power cord (see page 10),
plug the power cord into a grounded circuit
capable of carrying 10 or more amps. No other
appliance should be on the same circuit. Do not
use an extension cord.
18. Never leave the treadmill unattended while it
is running. Always remove the key, unplug
the power cord, and switch the on/off circuit
breaker to the off position when the treadmill
is not in use.
19. Do not change the incline of the treadmill by
placing objects under it.
20. When using iFIT.com CDs, you will be alerted
by an electronic “chirping” sound when the
speed and/or incline of the treadmill is about
to change. Always listen for the “chirp” and
be prepared for speed and/or incline changes.
In some instances, the speed and/or incline
may change before the personal trainer describes the change.
21. When using iFIT.com CDs, you can manually
override the speed and incline settings at any
time by pressing the SPEED and INCLINE buttons. However, when the next “chirp” is
heard, the speed and/or incline will change to
the next settings of the CD program.
3
22. Always remove iFIT.com CDs from your CD
player when you are not using them.
23. Never insert or drop any object into any
opening.
24. Make sure to perform all maintenance procedures outlined in this manual. Failure to do so
may result in damage to the treadmill.
25. DANGER: Always unplug the power
cord immediately after use, before cleaning
the treadmill, and before performing the main-
enance and adjustment procedures de-
t
scribed in this manual. Servicing other than
the procedures in this manual should be performed by an authorized service representative only.
WARNING: Before beginning this or any exercise program, consult your physician. This
is especially important for persons over the age of 35 or persons with pre-existing health problems.
Read all instructions before using. ICON assumes no responsibility for personal injury or property
damage sustained by or through the use of this product.
SAVE THESE INSTRUCTIONS
4
HAZARDOUS
VOLTAGE
Disconnect power
before servicing.
WARNING DECAL PLACEMENT
:
HIGH VOLTAGE
Disconnect line cord from
outlet before servicing.
The decals shown below are found on the treadmill. If any decal is missing or illegible, please contact
your distributor to order a free replacement decal. Apply the decal in the location shown.
Underside
of Console
Note: This decal is shown at 85% of actual size.
5
BEFORE YOU BEGIN
Congratulations for selecting the revolutionary NordicTrack®9600 treadmill. The NordicTrack 9600 treadmill
offers an impressive array of features to make your
orkouts more effective and enjoyable.
w
For your benefit, read this manual carefully before
using the NordicTrack 9600 treadmill. If you have
Console
Accessory Tray
Handrail
Handgrip Pulse Sensor
questions after reading the manual, please contact
your distributor.
efore reading further, please familiarize yourself with
B
the parts that are labeled in the drawing below.
Water Bottle Holder
Key/Clip
On/off Circuit Breaker
Walking Belt
Foot Rail
Roller Adjustment Bolt
Cushioned Walking Platform
6
HOW TO SET UP THE TREADMILL
ssembly requires two persons. Set the treadmill in a cleared area and remove all packing materials. Do not
A
dispose of the packing materials until assembly is completed. Assembly can be completed using the included
allen wrenches.
1. Slide the Right and Left Uprights (95, 97) onto the brack-
ets near the front of the Frame (76). Make sure that the
Uprights are on the correct sides; the indicated holes
must be facing inward as shown.
Raise the Right Upright (95) until the lower hole in the
front of the Upright is aligned with the upper hole in the
bracket. Thread an Upright Bolt (96) into the Upright and
the bracket. Do not fully tighten the Upright Bolt yet.
Repeat this step with the Left Upright (97).
2. While a second person holds the Handrail (91) near the
Uprights (95, 97), feed the wires in both sides of the
Handrail down into the Uprights. Pull the ends of the
wires out of the lower ends of the Uprights. If there are
wire ties on the ends of the wires, remove them.
Finger tighten eight Handrail Bolts (99) into the Uprights
(95, 97) and the Handrail (91). Do not tighten the
Handrail Bolts yet. Be careful to avoid pinching the
wires.
Note: The CD Holder (86) and the Cup Holder (85) are
replaceable. If these parts become dislodged from the
Console Base (89), simply press them back into place.
1
2
97
91
99
97
Holes
96
86
99
Wires
95
96
76
89
85
99
95
3. Connect the TV Cable (17) and the Right Power Wire
Harness (57) in the indicated locations. The connectorsshould slide together easily and snap into place. If
they do not, turn the connector on the Right Power Wire
Harness and try again. IF THE CONNECTORS ARE
NOT CONNECTED PROPERLY, THE CONSOLE MAY
BE DAMAGED WHEN THE POWER IS TURNED ON.
Push all of the excess wire up into the Uprights (95, 97).
Make sure that all wires are fully connected. Note:
Regardless of which console your treadmill has, connect all wires so that the console can later be upgraded if desired.
3
97
17
95
57
7
4. Refer to step 1. While a second person holds the
Uprights (95, 97), remove the two Upright Bolts (96).
lide the Uprights (95, 97) fully onto the brackets on the
S
Frame (not shown). Be careful to avoid pinching your
ands or the wires. Attach each Upright with four
h
Upright Bolts (96) as shown. Firmly tighten all eight
Upright Bolts.
Firmly tighten the eight Handrail Bolts (99).
4
9
9
99
99
1
9
97
96
95
96
5. After the treadmill is placed in the location where it will
be used (see HOW TO MOVE THE TREADMILL on
page 9), make sure that both Rear Feet (5) and both
front Wheels (not shown) are resting firmly on the floor.
If the treadmill rocks even slightly, turn the right Rear
Foot clockwise or counterclockwise until the rocking
motion is eliminated.
6. Make sure that all parts are properly tightened before you use the treadmill. Keep the included allen
wrenches for adjustment purposes. To protect the floor or carpet from damage, place a mat under the treadmill.
5
5
8
HOW TO MOVE THE TREADMILL
efore moving the treadmill, make sure that the
B
power cord is unplugged. Note: It may be neces-
sary to disconnect the CATV cable from the treadmill, depending on how far the treadmill will be
oved.
m
Due to the size and weight of the treadmill, moving it requires two persons. While one person lifts
the indicated end, firmly hold the handrails and tip
the treadmill forward until it rolls on the front wheels.
Carefully move the treadmill to the desired location
and then lower it back to the level position. Note: It
may be helpful to change the incline of the treadmill
to 5% before moving the treadmill. CAUTION: To re-
duce the risk of injury, use extreme caution while
moving the treadmill. Do not attempt to move the
treadmill over uneven surfaces.
Lift
Here
Handrails
Wheels
9
HOW TO CONNECT THE TREADMILL
HOW TO CONNECT THE POWER CORD
his product must be grounded. If it should mal-
T
function or break down, grounding provides a path of
least resistance for electric current to reduce the risk
of electric shock. Note: These instructions describe
how the power cord should be connected in the
UK, Germany, Italy, Spain, or France. To connect
the power cord in other countries, refer to the instruction sheet accompanying this manual.
DANGER: Improper connection
of the equipment-grounding conductor can
result in an increased risk of electric shock.
Check with a qualified electrician or serviceman if you are in doubt as to whether the
product is properly grounded. Do not modify
the plug provided with the product—if it will
not fit the outlet, have a proper outlet
installed by a qualified electrician.
This product is for use on a dedicated circuit. In the
UK, Germany, Italy, Spain, or France, use a dedicated 10-amp, 240-volt circuit. No other appliance
should be on the
same circuit. This
product is
equipped with a
cord having an
equipmentgrounding conductor and a
grounding plug.
Plug one end of
the cord into the
treadmill as
shown in drawing
1. Attach the cord bracket over the cord with two
bracket screws.
Next, plug the grounding plug into a receptacle as
shown in drawing 2 at the upper right. Do not modify
the plug or the receptacle. Do not use an adapter or an
extension cord.
1
Cord
Bracket
Bracket
Screws
2
HOW TO CONNECT A CATV CABLE
If your treadmill
has the Workout
TV console, a
CATV cable must
be connected to
the treadmill for
cable TV stations
to be viewed.
Locate the cable
jack on the front of
the treadmill.
Connect the CATV cable to the cable jack using the
PAL adapter.
A satellite receiver, VCR, or DVD player can also be
connected to the treadmill. Connect a CATV cable
from the coaxial output on your equipment (usually
labeled TV OUT or RF OUT) to the cable jack on the
front of the treadmill.
Germany
UK
Cable Jack
PAL Adapter
France
pain
S
Italy
Note: Audio/video equipment without coaxial outputs
(some satellite receivers and DVD players) will require
an RF modulator to work correctly with the treadmill.
RF modulators are not available from FreeMotion
Fitness, but are available at electronics stores. See the
owner's manual for the equipment you wish to connect to
determine if an RF modulator is needed, or contact your
local audio/visual service provider.
10
LINE OUT
P
HONES
L
INE OUT
PHONES
HOW TO CONNECT YOUR CD PLAYER TO THE TREADMILL
With the Basic console or the Workout TV console,
you can connect a portable CD player to the treadmill
nd use iFIT.com CDs. (Refer to page 22 for instruc-
a
tions about using iFIT.com CDs.)
HOW TO CONNECT YOUR PORTABLE CD PLAYER
lug one end of the included audio cable into the indi-
P
cated jack on the left side of the console. Plug the
other end of the audio cable into the PHONES jack on
your CD player. Plug your headphones into the other
jack on the console.
Head-
phones
Audio
Cable
11
HOW TO UPGRADE YOUR CONSOLE
Your treadmill has been pre-configured to operate with
the Basic console or the Workout TV console (see the
rawings below).
d
or information about the features of the Basic con-
F
sole, refer to page 13; to learn about the state-of-theart Workout TV console, refer to page 26.
Basic Console
To upgrade your console and expand the capabilities of your treadmill whenever you choose, please
ontact your distributor.
c
Workout TV Console
12
HOW TO USE THE BASIC CONSOLE
Matrix
Main Display
Note: If there is a
thin sheet of clear
plastic on the face
f the console,
o
remove it.
FEATURES OF THE CONSOLE
The Basic console offers an impressive array of features to help you get the most from your exercise.
When the manual mode of the console is selected, the
speed and incline of the treadmill can be changed with
a touch of a button. As you exercise, the console will
provide continuous exercise feedback. You can even
measure your heart rate using the built-in pulse sensor.
Six preset workout programs are also offered. Each
program automatically controls the speed and incline
of the treadmill to give you an effective workout.
In addition, the console offers three pulse-driven programs that adjust the speed and incline of the treadmill
to keep your heart rate near target levels during your
workouts, and a unique fitness test program that measures your relative fitness level. Note: The pulse-driven
programs and the fitness test program require the use
of a Polar
The console also features new iFIT.com interactive
technology. IFIT.com technology is like having a personal trainer right at your side. Using the included audio
cable, you can connect your portable CD player to the
treadmill and play special iFIT.com CD programs
(iFIT.com CDs are available separately). IFIT.com CD
programs automatically control the speed and incline of
the treadmill as a personal trainer guides you through
every step of your workout. High-energy music provides
added motivation. Each CD features two programs designed by certified personal trainers. To order iFIT.com
CDs, please contact your distributor.
®
-compatible chest pulse sensor (not included).
13
CAUTION: Before operating the
console, read the following precautions.
Do not stand on the walking belt when turn-
•
ing on the power.
Always wear the clip (see the drawing at the
•
right) while operating the treadmill.
• Adjust the speed in small increments to
avoid sudden jumps in speed.
• The pulse sensor is not a medical device.
Various factors may affect the accuracy of
heart rate readings. The pulse sensor is intended only as an exercise aid in determining heart rate trends in general.
nsert the key into the console.
I
3
Note: The console can be set to be used without
the key. Refer to step 10 on page 24 for instruc-
ions. If the console has been set to be used
t
without the key, go to step 4.
Find the key and the clip
on the console and attach the clip to the waistband of your clothes.
Next, insert the key into
the console. Test the
clip by carefully taking
a few steps backward until the key is pulled
from the console. If the key is not pulled from
the console, adjust the position as needed.
Key
Clip
• If you have heart problems, or if you are over
60 years of age and have been inactive, do
not use the pulse-driven programs. If you
are taking medication regularly, consult your
physician to find whether the medication will
affect your exercise heart rate.
• To reduce the possibility of electric shock,
keep the console dry. Avoid spilling liquids
on the console and place only a sealed water
bottle in the water bottle holder.
GETTING STARTED
Plug in the power cord.
1
Refer to HOW TO CONNECT THE POWER
CORD on page 10.
Move the on/off circuit breaker to the on
2
position.
Locate the on/off
circuit breaker
on the treadmill
near the power
cord. Switch the
on/off circuit
breaker to the on
position.
“On”
Position
Insert the key into the console again. After a moment, various displays and indicators on the console will light.
Enter your weight.
4
Although you can use the console without entering
your weight, if you enter your weight the console
will more accurately count the Calories that you
burn. To enter your weight, first press the ENTER
AGE/WT button. The words ENTER WEIGHT and
the current weight setting will appear in the main
display.
Press the + and – buttons above the ENTER
AGE/WT button to enter your weight. The buttons
can be held down to enter your weight quickly.
To use the manual mode of the console, follow the
steps beginning on page 15. To use a preset program,
refer to page 17. To use a pulse-driven program,
refer to page 19. To use the fitness test program,
refer to page 20. To use an iFIT.com CD program,
refer to page 22. To use the maintenance mode, refer
to page 23.
14
OW TO USE THE MANUAL MODE
H
Insert the key into the console.
1
Refer to GETTING STARTED on page 14.
is 0% to 15%. Note: After the buttons are pressed,
it may take a moment for the treadmill to reach the
selected incline setting.
ollow your progress with the matrix and the
F
5
main display.
elect the manual mode.
S
2
When the key is inserted, the manual mode will
automatically be selected. If a program or the
iFIT.com mode has been selected, press the
MODE button repeatedly until the main display appears as shown below.
Press the START button or the SPEED + button
3
to start the walking belt.
A moment after the button is pressed, the walking
belt will begin to move at 3 kph. Hold the handrails
and begin walking.
As you exercise,
change the speed of
the walking belt as desired by pressing the
SPEED + and –
buttons. Each time a
button is pressed, the
speed setting will change by 0.1 kph; if a button is
held down, the speed setting will change in increments of 0.5 kph. To change the speed quickly,
press the QUICK SPEED buttons. The speed
range is 0.8 kph to 20 kph. Note: After the buttons
are pressed, it may take a moment for the treadmill
to reach the selected speed setting.
To stop the walking belt, press the STOP button.
The time will begin to flash in the main display. To
restart the walking belt, press the START button or
the SPEED + button and then adjust the speed as
desired.
Change the incline of the treadmill as desired.
4
To change the incline of
the treadmill, press the
INCLINE + and – buttons. Each time a button is pressed, the incline will change by
0.5%. The incline range
The matrix—When
the manual mode or
the iFIT.com mode is
selected, the matrix
will display your
progress. Each column of indicators represents 10 meters. Each lit indicator in each column represents 10 vertical meters. For example, in
the drawing above, the matrix shows that the user
has walked or run 130 meters and has climbed 20
vertical meters. Note: When all of the columns are
lit, the display will move one column to the left. If
all of the indicators in the flashing column are lit,
the display will move downward so that only the
highest indicators appear in the matrix.
The main display—The main display will show
the following information:
Incline—The left end of
the main display will
show the incline level of
the treadmill.
Pace/Time—When the
manual mode or the
iFIT.com mode is selected, this section of the
main display will show
the elapsed time. When
a preset program or a pulse-driven program is selected, the display will show the time remaining in
the program and the time remaining in the current
segment of the program. The display will change
from one number to the other every seven seconds. During the fitness test program, the display
will show the elapsed time and the time remaining
in the current segment of the program. Note: Any
time that the speed setting changes, the display
will show your current pace (in minutes per kilome-ter) for seven seconds.
Distance—The center
section of the main display will show the distance that you have
walked or run.
15
Calories—This section
of the main display will
show the approximate
umber of Calories
n
you have burned.
Pulse/% Max—When
you are using the
handgrip pulse sensor
or a Polar
chest pulse sensor
(not included), this
section of the main display will show your heart
rate (refer to step 6). When a pulse-driven program is selected, the display will show your heart
rate and the corresponding percentage of your es-timated maximum heart rate. (Refer to step 5 on
page 19 for an explanation of your estimated maximum heart rate.) The display will change from
one number to the other every seven seconds.
Speed—The right end
of the main display will
show the speed of the
walking belt.
To reset the displayed time, distance, and
Calories at any time, press the RESET button.
®
-compatible
easure your heart rate if desired.
M
6
To measure your
heart rate, stand
n the foot rails
o
and hold the handgrip pulse sensor
with both hands.
Your palms must
be resting on the
upper contacts and
your fingers must
be touching the
lower contacts—
avoid moving
your hands. When your pulse is detected, the
words ACQUIRING PULSE will appear in the
main display and then your heart rate will be
shown. For the most accurate heart rate read-
ing, continue to hold the contacts for at least 15
seconds.
When you are finished exercising, stop the
7
walking belt and remove the key.
Step onto the foot rails and press the STOP
button. Next, remove the key from the console and
put the key in a secure place.
When the treadmill is not in use, switch the on/off
circuit breaker near the power cord to the off position and unplug the power cord.
16
OW TO USE PRESET PROGRAMS
H
Insert the key into the console.
1
Refer to GETTING STARTED on page 14.
Select one of the six preset programs.
2
When the key is inserted, the manual mode will
automatically be selected. To select one of the six
preset programs, press the MODE button repeatedly until the words CARDIO WALK 1, CARDIO
WALK 2, ENDURANCE 1, ENDURANCE 2, FINISH LINE 1, or FINISH LINE 2 appear in the main
display. Note: CARDIO WALK 1 is a level one
(low-intensity) walking program; CARDIO WALK 2
is a level one running program; ENDURANCE 1 is
a level two (medium-intensity) walking program;
ENDURANCE 2 is a level two running program;
FINISH LINE 1 is a level three (high-intensity)
walking program; and FINISH LINE 2 is a level
three running program.
When a preset program is selected, the maximum
incline setting for the program will flash at the left
end of the main display and the maximum speed
setting will flash at the right end of the main display. After three seconds, the name of the selected program, the level of the program, and the
total program time will begin to scroll across the
main display. If desired, you can change the maximum incline setting or the maximum speed setting
by pressing the INCLINE or SPEED buttons. If
you increase either setting, the difficulty level of
the entire program will increase; if you decrease
either setting, the difficulty level of the entire program will decrease.
When a preset program is selected, the
matrix will show a
graph representing
the speed settings for
the program.
Press the START button or the SPEED + button
3
to start the program.
A moment after the button is pressed, the treadmill will automatically adjust to the first speed and
incline settings for the program. Hold the handrails
and begin walking.
Each program is divided into several time segments
of different lengths. The main display will show
both the time remaining in the program and the
ime remaining in the current segment of the pro-
t
gram. One speed setting and one incline setting
re programmed for
a
each segment. The
speed setting for the
first segment is
shown in the flashing
CURRENT SEGMENT column of the
matrix. (The incline
settings are not
shown in the matrix.) The speed settings for upcoming segments are shown in the columns to the
right.
When only three seconds remain in the first segment of the program, both the CURRENT SEGMENT column and the column to the right will
flash, a series of tones will sound, and all speedsettings will move one column to the left. The
speed setting for the second segment will then be
shown in the CURRENT SEGMENT column and
the treadmill will automatically adjust to the speed
and incline settings for the second segment. The
program will continue until the speed setting for
the final segment is shown in the CURRENT
SEGMENT column and no time remains in the
program. The walking belt will then slow to a stop.
Note: Each time a segment ends and the speed
settings move to the left, if all of the indicators in
the CURRENT SEGMENT column are lit, the
speed settings may move downward so that only
the highest indicators in the columns appear in the
matrix. When the speed settings move to the left
again, if not all of the indicators in the CURRENT
SEGMENT column are lit, the speed settings will
move back up.
Note: You can manually override the speed or incline setting for the current segment by pressing
the SPEED or INCLINE buttons. Every few times
a SPEED button is pressed, an additional indicator will light or darken in the CURRENT SEGMENT
column. (If any of the columns to the right of the
CURRENT SEGMENT column have the same
number of lit indicators as the CURRENT SEGMENT column, an additional indicator may light or
darken in those columns as well.) Important:
When the next segment of the program begins,
the treadmill will automatically adjust to the
speed and incline settings for the next segment.
CURRENT SEGMENT
17
To stop the program, press the STOP button. The
time will begin to flash in the main display. To
restart the program, press the START button or the
PEED + button. The walking belt will begin to
S
move at 3 kph. When the next segment of the pro-
ram begins, the treadmill will automatically adjust
g
to the speed and incline settings for the next segment.
Follow your progress with the main display.
4
Refer to step 5 on page 15.
easure your heart rate if desired.
M
5
Refer to step 6 on page 16.
When the program is completed, remove the
6
key.
Step onto the foot rails. Remove the key from the
console and put the key in a secure place.
When the treadmill is not in use, switch the on/off
circuit breaker near the power cord to the off position and unplug the power cord.
18
OW TO USE PULSE-DRIVEN PROGRAMS
H
Pulse-driven programs automatically control the speed
nd incline of the treadmill to keep your heart rate near
a
a target level while you exercise. Follow the steps
elow to use a pulse-driven program.
b
Put on a Polar
1
(not included).
You must wear a chest pulse sensor to use a
pulse-driven program. Refer to the instructions
included with your chest pulse sensor.
®
-compatible chest pulse sensor
nter your age.
E
4
Your must enter your age to use a pulse-driven
program. To enter your age, press the + and – but-
ons above the ENTER AGE/WT button. The but-
t
tons can be held down to enter your age quickly.
The age range is 20 to 80 years. When your age is
shown, press the ENTER AGE/WT button.
Insert the key into the console.
2
Refer to GETTING STARTED on page 14.
Select one of the three pulse-driven programs.
3
When the key is inserted, the manual mode will be
selected. To select one of the three pulse-driven
programs, press the MODE button repeatedly until
the words CARDIO WALK PULSE, ENDURANCE
PULSE, or MANUAL PULSE appear in the main
display. Note: The CARDIO WALK PULSE program will keep your heart rate near 65% of your
estimated maximum heart rate (refer to step 5 at
the right for an explanation of your estimated maximum heart rate). The ENDURANCE PULSE program will keep your heart rate near 80% of your
estimated maximum heart rate. The MANUAL
PULSE program will keep your heart rate near a
percentage that you select.
If you have selected the CARDIO WALK PULSE
or ENDURANCE PULSE program, go to step 6.
If you have selected the MANUAL PULSE program, go to step 5.
Enter a target heart rate setting.
5
After you have entered your age, the words
ENTER PERCENT and the target heart rate setting for the program will be shown in the main display. The target heart rate setting represents a
percentage of your estimated maximum heart
rate. Your estimated maximum heart rate is 220
minus your age. For example, if you are 30 years
old, your estimated maximum heart rate is 190
beats per minute (220 – 30 = 190). If you are 30
years old, a target heart rate setting of 50 is equal
to 95 beats per minute (50% of 190 is 95).
When a pulse-driven program is selected, the
name of the selected program and the total program time will scroll across the main display. The
words ENTER AGE and the current age setting
will then be shown.
During pulse-driven
programs, the matrix
will show a moving
graphic that represents your heart rate.
Each time a heartbeat is detected, an
additional peak will appear in the graphic.
19
If desired, you can change the target heart rate
setting by pressing the + and – buttons above the
ENTER AGE/WT button. The buttons can be held
down to change the target heart rate setting
quickly. The target heart rate setting can be from
50% to 85% of your estimated maximum heart rate.
Press the START button or the SPEED + button
6
to start the program.
A moment after the button is pressed, the treadmill will automatically adjust to the first speed and
incline settings for the program. Hold the handrails
and begin walking.
Each pulse-driven program is divided into oneminute segments. (The main display will show both
the time remaining in the program and the time re-
aining in the current segment of the program.)
m
One target heart rate setting is programmed for
ach segment. (During the MANUAL PULSE pro-
e
gram, the same target heart rate setting will be
programmed for all segments.)
OW TO USE THE FITNESS TEST PROGRAM
H
The fitness test program measures your relative fitness
level. For the best results, the program should be used
at a time when your energy level is high; the program
should not be used if you have already exercised dur-
ng the day. Follow the steps below to use the program.
i
When only three seconds remain in the first segment of the program, a series of tones will sound
and then the speed and/or incline of the treadmill
will change, if needed, to bring your heart rate
closer to the target heart rate setting for the next
segment. The speed and/or incline setting will flash
in the main display to alert you before the speed
and/or incline changes. The program will continue
until no time remains in the program. The walking
belt will then slow to a stop.
If the speed and incline setting for the current segment is too high or too low, you can adjust the setting with the SPEED or INCLINE buttons.
However, if you decrease the speed, the incline
will automatically increase; if you increase the
speed, the incline will decrease. If you increase
the incline, the speed will decrease; if you de-
crease the incline, the speed will increase. The
treadmill will always attempt to keep your heart
rate near the target heart rate setting for the current segment. Note: When the incline reaches the
lowest setting, the speed cannot be increased any
further. When the incline reaches the highest setting, the speed cannot be decreased any further.
If your pulse is not detected during the program,
the letters PLS will flash in the main display and
the speed and incline of the treadmill may automatically decrease until your pulse is detected. If
this occurs, refer to the instructions included with
your chest pulse sensor.
To stop the program at any time, press the STOP
button. Pulse-driven programs should not be
stopped temporarily and then restarted. To use a
pulse-driven program again, reselect the program
and start it at the beginning.
Follow your progress with the main display.
7
Refer to step 5 on page 15.
Put on a Polar
1
(not included).
You must wear a chest pulse sensor to use the
fitness test program.
Insert the key into the console.
®
-compatible chest pulse sensor
2
Refer to GETTING STARTED on page 14.
Select the fitness test program.
3
When the key is inserted, the manual mode will be
selected. To select the fitness test program, press
the MODE button repeatedly until the words FITNESS TEST appear in the main display.
When the fitness test program is selected, the
words FITNESS TEST will scroll across the main
display. The words ENTER AGE and the current
age setting will then be shown.
During the fitness test
program, the matrix
will show a moving
graphic that represents your heart rate.
Each time a heartbeat is detected, an
additional peak will appear in the graphic.
Enter your age.
4
Your must enter your age to use the fitness
test program. To enter your age, refer to step 4
on page 19.
When the program is completed, remove the
8
key.
Refer to step 6 on page 18.
20
ress the START button or the SPEED + button
P
5
to start the program.
When the button is pressed, the main display will
how the words LEVEL 1, indicating that the first
s
four-minute level of the fitness test program has
begun. The incline of the treadmill will then automatically adjust to 3% and the walking belt will
begin to move at 2.4 kph. Hold the handrails and
begin walking.
The fitness test program is divided into seven,
four-minute levels. One speed setting and one incline setting are programmed for each level.
At the end of each minute of the program, a tone
will sound; when the first four-minute level is completed, a tone will sound and the main display will
show the words LEVEL 2, indicating that the second four-minute level has begun. The incline will
then change to 4% and the speed of the walking
belt will increase to 4 kph.
display and a two-minute cool-down period will
begin. The speed and incline will then decrease.
When the cool-down period is completed, the
walking belt will slow to a stop and your fitness
level will be shown in the main display. There are
ten fitness levels; fitness level 10 is the highest.
Note: The SPEED and INCLINE buttons will not
function while the fitness test program is selected. If
your pulse is not detected during the program, the
letters PLS will flash in the main display. If your
pulse is not detected at the end of any four-minute
level, the fitness test program will end and the
main display will show a fitness level of 0.
At the beginning of each four-minute level, the
speed and/or incline of the treadmill will automatically increase. The fitness test program will continue in this way until your heart rate reaches 70%
of your estimated maximum heart rate and the current four-minute level is completed. The fitness
test program will then end, regardless of how
many levels remain.
When the fitness test program is completed, the
words COOL-DOWN will be shown in the main
The fitness test program cannot be stopped temporarily and then restarted. However, the program
can be stopped at any time with the STOP button.
The main display will then show an estimated fitness level.
When the program is completed, remove the
6
key.
Refer to step 6 on page 18.
21
OW TO USE IFIT.COM CD PROGRAMS
H
To use iFIT.com CDs, your portable CD player must
e connected to the treadmill. See HOW TO CON-
b
NECT YOUR CD PLAYER TO THE TREADMILL on
page 11.
Follow the steps below to use an iFIT.com CD program.
Insert the key into the console.
1
Refer to GETTING STARTED on page 14.
Select the iFIT.com mode.
2
When the key is inserted, the manual
mode will be selected.
To select the iFIT.com
mode, press the
IFIT.COM button. The
indicator on the button will light.
time by pressing the SPEED or INCLINE buttons
on the console. However, when the next “chirp”
is heard, the speed and/or incline will change
o the next settings of the CD program.
t
To stop the walking belt at any time, press the
TOP button on the console. The time will begin
S
to flash in the main display. To restart the program, press the START button or the SPEED +
button. After a moment, the walking belt will begin
to move at 3 kph. When the next “chirp” is
heard, the speed and incline will change to the
next settings of the CD program. The program
can also be stopped by pressing the STOP button
on your CD player.
When the CD program is completed, the walking
belt will stop and the time will begin to flash in the
main display. Note: To use another CD program,
press the STOP button or remove the key and go
to step 1.
Note: If the speed or incline of the treadmill
does not change when a “chirp” is heard:
Insert an iFIT.com CD.
3
Insert the iFIT.com CD into your CD player.
Press the PLAY button on your CD player.
4
A moment after the button is pressed, a recorded
personal trainer will begin guiding you through
your workout. Simply follow the personal trainerʼs
instructions. Note: If the time is flashing in the
main display, press the START button or the
SPEED + button on the console. The treadmill will
not respond to a CD program while the time is
flashing.
During the CD program, an electronic “chirping”
sound will alert you when the speed and/or incline
of the treadmill is about to change. CAUTION:
Always listen for the “chirp” and be prepared
for speed and/or incline changes. In some instances, the speed and/or incline may change
before the personal trainer describes the
change.
If the speed or incline settings are too high or too
low, you can manually override the settings at any
• Make sure that the iFIT.com indicator is lit and
that the time is not flashing in the main display. If the time is flashing, press the START
button or the SPEED + button on the console.
• Adjust the volume of your CD player. If the
volume is too high or too low, the console
may not detect the program signals.
• Make sure that the audio cable is properly
connected, that it is fully plugged in, and that
it is not wrapped around a power cord.
Follow your progress with the main display.
5
Refer to step 5 on page 15.
Measure your heart rate, if desired.
6
Refer to step 6 on page 16.
When the program is completed, remove the
7
key.
Refer to step 6 on page 18.
22
HOW TO USE THE MAINTENANCE MODE
The console features a maintenance mode that allows
ou to access information and to view and change var-
y
ious default settings. Follow the steps below to use the
aintenance mode.
m
Insert the key into the console.
1
Refer to GETTING STARTED on page 14.
Hold down the ENTER AGE/WT button and the
2
RESET button simultaneously for two seconds
to select the maintenance mode.
When the maintenance mode is selected, the
words MAINTENANCE MODE will appear in the
main display.
+ and – buttons above the ENTER AGE/WT button. The delay time can be from 1 to 15 minutes.
Press the ENTER AGE/WT button again and
6
set the program time for the CARDIO WALK 1,
ENDURANCE 1, and FINISH LINE 1 programs.
The CARDIO WALK 1, ENDURANCE 1, and FINISH LINE 1 programs can be set to last for 20, 30,
or 40 minutes. To change the setting, press the +
and – buttons above the ENTER AGE/WT button.
Press the ENTER AGE/WT button to view the
3
total number of hours that the treadmill has
been used.
Press the ENTER AGE/WT button again to
4
view the total distance that the walking belt
has moved.
Press the ENTER AGE/WT button again and
5
set the delay time for the timeout mode.
Any time that the treadmill is not used for several
minutes, the console will enter a timeout mode
and the words PUSH ANY BUTTON TO START A
NEW PROGRAM will begin to scroll across the
main display. To set the number of minutes before
the console will enter the timeout mode, press the
Press the ENTER AGE/WT button again and set
7
the program time for the CARDIO WALK 2, ENDURANCE 2, and FINISH LINE 2 programs.
The CARDIO WALK 2, ENDURANCE 2, and FINISH LINE 2 programs can be set to last for 20, 30,
or 40 minutes. To change the setting, press the +
and – buttons above the ENTER AGE/WT button.
Press the ENTER AGE/WT button again to
8
check for controller errors.
If there are no controller errors, the words NO
CONTROLLER ERRORS will appear in the main
display. If there is a controller error, the name of
the error will appear in the main display. If this occurs, press the RESET button. If the same controller error appears repeatedly, please contact
your distributor.
23
ress the ENTER AGE/WT button again to
P
9
check for system errors.
If there are no system errors, the words NO SYS-
EM ERRORS will appear in the main display. If a
T
system error appears, please contact your distributor.
Press the ENTER AGE/WT button again and
10
enable or disable the safety key.
ress the ENTER AGE/WT button again and
P
12
select a cable TV connection or an antenna
connection.
f you are using a cable TV connection, press the +
I
or – button beside the ENTER AGE/WT button
until the words TV MODE CABLE STATIONS appear in the main display. If you are using an antenna connection, press the + or – button until the
words TV MODE AIR STATIONS appear.
To require the use of the safety key with the console, press the + or – button above the ENTER
AGE/WT button until the words SAFETY KEY ENABLED appear in the main display. To allow the
treadmill to be used without the key, press the + or
– button until the words SAFETY KEY DISABLED
appear.
If you have the Basic console, go to step 15. If
you have the Workout TV console, go to step
11.
Press the ENTER AGE/WT button again and
11
enable or disable the TV.
To make the TV available for use, press the + or –
button above the ENTER AGE/WT button until the
words TV POWER ON appear in the main display.
To prevent the TV from being used, press the + or
– button until the words TV POWER OFF appear.
Press the ENTER AGE/WT button again and
13
program TV channels.
The console has the capability to find and store in
memory all of the valid TV channels in your area.
While the words PRESS CHANNEL UP TO SCAN
TV CHANNELS are scrolling across the main display, press the CHANNEL + button to start the
channel scanning process.
The console will begin scanning all TV channels. If
no broadcast signal is detected on a channel, the
channel will be skipped; if a signal is detected, a
tone will sound and the channel will be stored in
memory. This process will continue until the highest channel is reached. The lowest channel stored
in memory will then appear in the main display.
If you have disabled the TV, go to step 15. If
you have enabled the TV, go to step 12.
24
ress the ENTER AGE/WT button again and
P
14
delete or add TV channels.
After all valid TV channels have been stored in the
onsoleʼs memory, you can delete unwanted
c
channels or add other channels. To delete or add
a channel, first press the CHANNEL + and – buttons until the channel appears in the main display.
Next, press the + or – button above the ENTER
AGE/WT button until the words DELETE or ADD
appear in the main display. Then, select the next
channel that you want to delete or add. Repeat
this process until you have finished deleting or
dding channels.
a
Hold down the ENTER AGE/WT button and the
15
RESET button simultaneously for two seconds
to exit the maintenance mode.
To exit the maintenance mode at any time, hold
down the ENTER AGE/WT button and the RESET
button simultaneously for two seconds.
25
HOW TO USE THE WORKOUT TV CONSOLE
Flat Screen
elevision
T
Matrix
Main Display
ote: If there is a
N
thin sheet of clear
plastic on the face
of the console,
remove it.
FEATURES OF THE CONSOLE
The state-of-the-art Workout TV console offers an impressive array of features to make your workouts more
effective and enjoyable.
When the manual mode of the console is selected, the
speed and incline of the treadmill can be changed with
a touch of a button. As you exercise, the console will
provide instant exercise feedback. You can even measure your heart rate using the built-in pulse sensor.
Six preset workout programs are also offered. Each program automatically controls the speed and incline of
the treadmill to give you an effective workout. In addition, the console offers three pulse-driven programs
that adjust the speed and incline of the treadmill to
keep your heart rate near target levels during your
workouts, and a unique fitness test program that measures your relative fitness level. Note: The pulse-driven
programs and the fitness test program require the use
of a Polar
®
-compatible chest pulse sensor (not included).
No matter which mode or program you select, the personal TV will allow you to watch the television program
of your choice while you exercise.
The console also features new iFIT.com interactive
technology. IFIT.com technology is like having a personal trainer right at your side. Using the included audio
cable, you can connect your portable CD player to the
treadmill and play special iFIT.com CD programs
(iFIT.com CDs are available separately). IFIT.com CD
programs automatically control the speed and incline of
the treadmill as a personal trainer guides you through
every step of your workout. High-energy music provides
added motivation. Each CD features two programs designed by certified personal trainers. To order iFIT.com
CDs, please contact your distributor.
To upgrade your treadmill with the Workout TV
console, contact your distributor.
26
OW TO USE THE WORKOUT TV CONSOLE
H
The Workout TV console offers exactly the same features as the Basic console, but also incorporates a
built-in personal TV. Note: The console has the capability to find and store in memory all of the valid TV
channels in your area. You can even screen out unwanted channels. Refer to pages 23 to 25 for instructions.
Note: A CATV cable must be connected to the
treadmill in order for cable TV stations to be
viewed. Refer to HOW TO CONNECT A CATV
CABLE on page 10 for instructions.
To use the Workout TV console, follow the instructions on pages 14 to 25 of this manual. To use the
personal TV, follow the instructions below.
Select the desired channel.
1
Press the CHANNEL + and – buttons to select a
channel. The selected channel will appear in the
main display.
ut on headphones (not included) if desired.
P
2
To listen to television
programs using head-
hones, plug your
p
headphones into the
indicated jack on the
left side of the console.
Adjust the volume.
3
Press the VOLUME + and – buttons to select the
desired volume. The selected volume setting will
appear in the main display.
Jack
Note: If a satellite receiver, VCR, or DVD player is
connected, the channel must be changed at the
satellite receiver, VCR, or DVD player.
27
OTES
N
28
PREVENTIVE MAINTENANCE
Regular maintenance is necessary for optimal performance and long treadmill life. Please read and follow
ll instructions below. If the treadmill is not maintained as described, components may wear excessively
a
and the treadmill may be damaged. If you have questions about maintenance, please contact your distributor.
CAUTION: Make sure to remove the key and unplug the power cord before performing any maintenance
procedures.
WEEKLY MAINTENANCE
1. Inspect and properly tighten all external parts of the treadmill.
2. Apply a mild multi-purpose cleaner to a 100% cotton cloth and remove any dust and grime from the handrails,
uprights, foot rails, frame, and motor hood. In addition, wipe the walking platform along the sides of the walking belt. Do not wipe under the walking belt. Apply a small amount of mild multi-purpose cleaner to a 100%
cotton cloth and wipe the console and the screens. Do not spray cleaner directly onto the treadmill or use
ammonia or acid-based cleaners.
3. Make sure that the walking belt is centered and properly tightened. If it is centered and runs smoothly, do not
make any adjustments. If the walking belt needs to be adjusted, refer to pages 33 and 34.
MONTHLY MAINTENANCE
1. Remove the two screws attaching the motor hood and lift off
the motor hood. Using a hand-held vacuum, clean the area
covered by the motor hood. Be careful to avoid touching
any components.
Motor
Belt
2. Check the motor belt for wear and cracks. If the motor belt
needs to be replaced, refer to page 42 to order a new motor
belt.
3. Plug in the power cord and insert the key into the console.
Press the START button. Be careful to avoid injury; keep
your hands away from moving parts and make sure that
your clothing cannot become caught in moving parts. While the walking belt is moving, check the motor
for arcing. Next, check the treadmill for unusual noises or odors. If any of these problems exists, contact your
distributor. Remove the key and unplug the power cord. Reattach the motor hood with the two screws.
29
TURNING THE WALKING PLATFORM
127 cm
Both sides of the walking platform are designed to be used as walking surfaces. Inspect the walking platform peri-
dically for wear. If there is any wood showing through the phenolic coating, or if the surface is damaged, the
o
walking platform should be turned over. The walking platform will need to be turned over after every 16,000 to
9,500 kilometres. Follow the instructions below to turn over the walking platform.
1
1. Remove the key and unplug the
power cord. Remove the two
Hood Screws (2) and lift off the
Motor Hood (1). Next, remove the
two Rear Roller Bolts (82), the
two Roller Guard Screws (80),
and the Right and Left Roller
Guards (81, 83).
2. Remove the six Platform Screws
(6). Lift the Rear Roller (79) and
slide it out of the Walking Belt
(71). Lift the Walking Platform
(70) a few inches, slide it out of
the Walking Belt, turn it over, and
then slide it back into the Walking
Belt. Slide the Rear Roller back
into the Walking Belt. Reattach
the six Platform Screws (6).
3. Reattach the Right and Left Roller Guards (81, 83) with the two Roller Guard Screws (80). Insert the Rear
Roller Bolts (82) into the Roller Guards and thread them into the Rear Roller (79). Reattach the Motor Hood
(1) with the two Hood Screws (2).
4. Next, the Walking Belt (71) will need to be adjusted to the
proper tension. Using chalk, make two marks exactly 127
cm apart on the Walking Belt, as shown in the drawing.
Tighten both Rear Roller Bolts (82) until the two chalk
marks move apart an additional 5 to 6 mm. Make sure to
keep the Walking Belt centered.
1–3
82
83
71
80
6
82
79
81
1
6
80
4
70
6
71
2
82
REPLACING THE WALKING PLATFORM
When both sides of the walking platform become worn, the walking platform should be replaced. The walking
platform will need to be replaced after every 32,000 to 48,000 kilometres. Refer to page 42 to order a new walking
platform. Follow the instructions above to replace the walking platform.
REPLACING THE WALKING BELT
When the walking belt becomes worn, it should be replaced. The walking belt will need to be replaced after every
32,000 to 48,000 kilometres. Refer to page 42 to order a new walking belt.
30
-
SIX
MONTH PREVENTIVE MAINTENANCE RECORD
Photocopy this form and use it to record the preventive maintenance performed on the treadmill. Each copy of the
form can be used for six months (26 weeks). When maintenance is performed, write the date in the appropriate
paces. Make sure to perform each maintenance procedure as described on pages 29 and 30. If the main-
s
tenance procedures are not performed as described, components may wear excessively and the treadmill
may be damaged. Note: An extra copy of this form is found on page 32.
Week1
Week2
Week3
Week4
Week5
Week6
Week7
Week8
Week9
Week10
Week11
Week12
Weekly Maintenance
Inspect and
tighten all external parts of the
treadmill.
//
//
////
////
////
////
////
////
////
////
////
////
Clean the
treadmill.
//
//
Check the
walking belt for
proper tension
and alignment.
//
//
//
//
//
//
//
//
//
//
//
//
Monthly Maintenance
Remove the
motor hood and
vacuum the
motor compartment.
Check the
motor belt for
cracks and
other wear.
//////
//////
Check the
motor for arcing; check for
noises or
odors.
Week13
Week14
Week15
Week16
Week17
Week18
Week19
Week20
Week21
Week22
Week23
Week24
Week25
Week26
Walking Platform Turned/ReplacedWalking Belt Replaced
////
////
////
////
////
////
////
////
////
////
////
////
////
////
//
//
//
//
//
//
//
//
//
//
//
//
//
//
//
//////
////
//////
//////
////
//
31
-
SIX
MONTH PREVENTIVE MAINTENANCE RECORD
Photocopy this form and use it to record the preventive maintenance performed on the treadmill. Each copy of the
form can be used for six months (26 weeks). When maintenance is performed, write the date in the appropriate
paces. Make sure to perform each maintenance procedure as described on pages 29 and 30. If the main-
s
tenance procedures are not performed as described, components may wear excessively and the treadmill
may be damaged.
Week1
Week2
Week3
Week4
Week5
Week6
Week7
Week8
Week9
Week10
Week11
Week12
Weekly Maintenance
Inspect and
tighten all external parts of the
treadmill.
//
//
////
////
////
////
////
////
////
////
////
////
Clean the
treadmill.
//
//
Check the
walking belt for
proper tension
and alignment.
//
//
//
//
//
//
//
//
//
//
//
//
Monthly Maintenance
Remove the
motor hood and
vacuum the
motor compartment.
Check the
motor belt for
cracks and
other wear.
//////
//////
Check the
motor for arcing; check for
noises or
odors.
Week13
Week14
Week15
Week16
Week17
Week18
Week19
Week20
Week21
Week22
Week23
Week24
Week25
Week26
Walking Platform Turned/ReplacedWalking Belt Replaced
////
////
////
////
////
////
////
////
////
////
////
////
////
////
//
//
//
//
//
//
//
//
//
//
//
//
//
//
//
//////
////
//////
//////
////
//
32
TROUBLESHOOTING
ost treadmill problems can be solved by following the steps outlined in this section. Find any symptoms
M
that apply, and follow the steps listed. If further assistance is needed, please contact your distributor.
1. SYMPTOM: THE POWER DOES NOT TURN ON
a. Make sure that the power cord is plugged into a properly grounded outlet. (Refer to page 10.)
b. Make sure that the key is inserted into the console.
c. Check the on/off circuit breaker located on the treadmill near the power
cord. Make sure that the on/off circuit breaker is switched to the on position.
2. SYMPTOM: THE POWER TURNS OFF DURING USE
a. Check the on/off circuit breaker located on the treadmill near the power cord. (See drawing 1. c. above.)
Make sure that the on/off circuit breaker is switched to the on position.
b. Make sure that the power cord is plugged in.
c. Remove the key from the console. Reinsert the key into the console.
d. Check the walking belt and the walking platform for excessive wear. Replace the walking belt or the walking
platform if necessary.
e. If the power still turns off during use, please contact your distributor.
3. SYMPTOM: THE WALKING BELT SLOWS WHEN WALKED ON
a. If the walking belt is overtightened, performance may
decrease and the walking belt may be damaged. If the
walking belt is properly tightened, you should be able to
lift each side of the walking belt 2.5 cm to 5 cm off the
walking platform. If adjustments need to be made,first remove the key and unplug the power cord.
Using the included allen wrench, turn both roller adjustment bolts counterclockwise 1/4 of a turn. Be careful to
keep the walking belt centered. Plug in the power cord,
insert the key, and use the treadmill for a few minutes.
Repeat until the walking belt is properly tightened.
a
Roller
Adjustment
Bolts
c
“On”
Position
2.5–5 cm
b. If the walking belt still slows when walked on, contact your distributor.
33
4. SYMPTOM: THE WALKING BELT IS OFF-CENTER
a. If the walking belt has shifted to the left: Remove the
ey and unplug the power cord. Using the included allen
k
wrench, turn the roller adjustment bolts in the directions
hown, 1/4 of a turn each. Be careful not to overtighten the
s
walking belt. Plug in the power cord, insert the key and
use the treadmill for a few minutes. Repeat until the walking belt is centered.
b. If the walking belt has shifted to the right: Remove the
key and unplug the power cord. Using the included allen
wrench, turn the roller adjustment bolts in the directions
shown, 1/4 of a turn each. Be careful not to overtighten the
walking belt. Plug in the power cord, insert the key and
use the treadmill for a few minutes. Repeat until the walking belt is centered.
c. If the walking belt slips when walked on: Remove the
key and unplug the power cord. Using the included allen
wrench, turn both roller adjustment bolts clockwise 1/4 of a
turn. When the walking belt is properly tightened, you
should be able to lift each side of the walking belt 1 to 2
inches off the walking platform. The center of the walking
belt should just touch the walking platform. Make sure to
keep the walking belt centered. Plug in the power cord, insert the key and run the treadmill for a few minutes.
Repeat until the walking belt is properly tightened.
a
b
c
5. SYMPTOM: THE WALKING BELT STOPS OR THE INCLINE CANNOT BE ADJUSTED EVEN THOUGH
THE CONSOLE REMAINS LIT
a. This indicates that a controller error may have occurred. To correct the problem, refer to step 8 on page 23.
6. SYMPTOM: THE TREADMILL DOES NOT APPEAR TO BE AT THE INCLINE LEVEL SHOWN IN THE
MAIN DISPLAY
a. The incline system may need to be calibrated. To initiate the calibration routine, hold down the SPEED +
button and the SPEED – button simultaneously for two seconds. During the calibration routine, the treadmill
will automatically rise to the highest incline level and then return to the lowest incline level.
34
200
180
160
140
120
100
80
25 30 35 40 45 50 55 60 65 70
Pulse
Age
HealthFitnessAdvanced
EXERCISE GUIDELINES
FACTORS IN A SENSIBLE DIET
Choose high-fiber, low-fat, and low-sugar
•
foods: fruits, vegetables, and whole grains.
• Eat at least five servings of fruits and
vegetables daily.
• Reduce red meat consumption; eat lean meat,
white meat, and fish.
• Choose healthful snacks; bring healthful foods
with you to work or in the car.
• Eat regular meals or mini-meals. Control your
portion size—don't binge or overeat. Eat
slowly.
• Reduce fast food and pre-packaged meals.
• Pay attention to fat content and calories.
• Limit alcoholic beverages and caffeine.
• Drink at least eight to ten glasses of water
daily.
Determine your target heart rate.
3
Your target heart rate (THR), is the rate at which
you would like your heart to work during aerobic
xercise. It is expressed as a percentage of your
e
maximum heart rate (MHR). MHR is the maximum
number of times that your heart can pump during
one minute. To determine your approximate MHR,
subtract your age (in years) from 220. This is only
an estimation of your MHR—only clinical stress
testing can provide an actual MHR reading.
Once you have determined your MHR, you can
establish your target heart rate zone. Beginning
exercisers may wish to start at 60 to 70 percent of
their MHR. This level is called the Health level.
Exercise at 70 to 85 percent of your MHR for the
optimal training, aerobic, or cardiovascular level—
the Fitness level. Advanced exercisers, or those
wishing to do sports, athletic conditioning, or interval training workouts should exercise at 80 to 85
percent of the MHR for short periods of time. The
chart below shows Target Heart Rate Zones for
Health, Fitness, and Advanced exercisers.
EXERCISE STEPS
The following nine steps for designing your exercise
program were developed by exercise physiologists at
NordicTrack. The actual exercise you perform is only
a part of a safe and effective training program. There
are many other aspects to developing a life-long
commitment to physical fitness.
Consult your physician before beginning
1
any exercise program.
A medical examination or consultation with your
physician is essential.
Establish personal fitness goals.
2
Set attainable, realistic goals. Reward yourself
when you meet your goals. Remember, your
goals should act as a guide for your workout
program.
Be sure to check your heart rate at least twice
during an aerobic conditioning session. First,
check your heart rate five minutes into your workout to be sure that you are at the proper intensity.
Then, check it again near the end of your workout
to verify that you have maintained your target
heart rate for the recommended period of time.
TARGET HEART RATE ZONES
Beginner,
low-intensity +
long duration =
fat burning
Optimal training, aerobic or
cardiovascular
Sports, athletic
conditioning,
interval training
35
EIGHT LOSS TIPS
W
At least four, 30-minute workouts per week,
along with a reduced-calorie diet, are
ecommended if you are trying to lose weight.
r
However, be sure to stay within your target heart
rate zone and exercise a maximum of 5 days per
week for 60 minutes per workout.
Good posture is the key to safe, comfortable
workouts. Keep your chin up and your head
facing forward. Align your head and shoulders
with your hips. Avoid leaning forward. Keep your
back straight.
Warm up before you begin.
4
A warm-up routine prepares your body and mind
for vigorous exercise. It also helps provide insurance against injury and soreness. Warm up with
two to five minutes of slow exercise, at minimal intensity.
3. Hamstring Stretch—Sit with one leg extended.
Bring the sole of the opposite foot toward you and
rest it against the inner thigh of your extended leg.
each toward your toes as far as possible. Hold
R
for 15 to 30 seconds, then relax. Repeat 3 times
or both legs. Stretches: Hamstrings, lower back,
f
and groin.
4. Inner Thigh Stretch—Sit with the soles of your
feet together and your knees outward. Pull your
feet toward your groin area as far as possible.
Hold for 15 to 30 seconds, then relax. Repeat 3
times. Stretches: Quadriceps and hip muscles.
5. Quadriceps Stretch—With one hand against a
wall for balance, reach back and grasp one foot
with your other hand. Bring your heel as close to
your buttocks as possible. Hold for 15 to 30
seconds, then relax. Repeat 3 times for each leg.
Stretches: Quadriceps and hip muscles.
1
Stretch after your warm-up.
5
A pliable, well-stretched muscle is less susceptible to injury. Perform the recommended stretches
on a smooth, flat surface.
The correct form for several stretches is described
below (refer to the drawings at the right). Be sure
to move slowly as you stretch—never bounce.
1. Toe Touch Stretch—Sit with your knees bent
slightly and slowly bend forward from your hips.
Allow your back and shoulders to relax as you
reach toward your toes as far as possible. Hold for
15 to 30 seconds, then relax. Repeat 3 times.
Stretches: Hamstrings, back of knees, and back.
2. Calf/Achilles Stretch—With one leg in front of
the other, reach forward and place your hands
against a wall. Keep your back leg straight and
your back foot flat on the floor. Bend your front
leg, lean forward, and move your hips toward the
wall. Hold for 15 to 30 seconds, then relax.
Repeat 3 times for each leg. To cause further
stretching of the achilles tendons, bend your back
leg as well. Stretches: Calves, achilles tendons,
and ankles.
2
4
3
5
36
BENEFITS OF AEROBIC EXERCISE
• Effective weight loss and management
• Added protection from heart disease
Increased strength and health of bones
•
Higher levels of energy for greater productivity
•
during the day
• Healthy stress relief from a pressure-packed
day
• Greater intellectual capacity and productivity
Time—Beginning exercisers may wish to start
with 5 to 10 minutes of aerobic activity. Those in
average physical condition should exercise for 20
o 30 minutes. Highly fit people, or people who
t
want to lose weight, should exercise for 30 to 60
inutes. The key is to maintain your target heart
m
rate for the duration of the workout period.
Remember to take it slowly. Fitness is a lifelong
commitment. If you can't go the full 20 minutes
from the start, which is common, try to exercise
for five minutes at a time, a couple of times a day.
Recent research indicates that several short
workouts in one day can also provide fitness
benefits. Gradually, your stamina will increase
and it will become easier to exercise for longer
periods of time.
Get fit with NordicTrack
6
Effective aerobic exercise has three major components: frequency, intensity, and time:
Frequency—Three to five workouts per week are
recommended. Exercise at least four times a
week for weight loss.
Intensity—Check your heart rate at least twice
during your aerobic exercise session: once during
the session and once again at the end. Maintain a
workout intensity level within your Target Heart
Rate Zone. You can measure your heart rate
using the handgrip pulse sensor or the method
described below:
1. Lower your wrist below your heart level. This
will make your heart rate stronger and easier to
feel.
2. Using the
index and
middle fingertips of your
right hand,
touch your left
wrist, onefourth inch from
your wrist joint,
at the base of your thumb.
3. Apply minimal pressure with both fingers—let
the beat come to your fingers. If you can't find
your pulse, use the opposite wrist and hand.
Cool down after aerobic exercise.
7
Keep moving! It is important that you cool down
properly to allow your heart rate to decrease
slowly after it has been elevated. This helps the
blood flow from your extremities back to your
heart. Keep your legs moving on the treadmill at a
slower pace for at least five minutes following the
aerobic phase.
Stretch again at the end of your exercise
8
session.
Stretching after exercise reduces muscle soreness. See step 5 on page 36.
Participate in strength training.
9
"Balanced fitness, including both strength training
and aerobic exercise, can do more to ensure a
happy life than just about anything else known to
medical science today."
—Kenneth Cooper, M.D., M.P.H., founder of The
Cooper Institute For Aerobic Research, Dallas,
Texas.
A strength-training program increases your lean
muscle mass. Lean muscle mass aids in burning
body fat. With additional muscle mass and
strength, you will receive the full benefits of an exercise program. You will also be less prone to injuries during the aerobic phase of your workout.
Full-body conditioning helps take care of many of
life's aches and pains. However, it takes time for
your body to adapt to any new routine. Below are
some tips that will help ease you into your new
NordicTrack routine.
• Begin and end each exercise session with the
stretches on page 36. Stretch in a smooth,
controlled manner. Hold each stretch for 15 to
30 seconds. You may experience some initial
muscle soreness and discomfort as a result of
exercising inactive or poorly stretched
muscles. For maximum benefit, a stretching
routine must be performed every day.
• Be aware of your body's signals and react to
them accordingly. At your correct exercise intensity, you should be able to whistle or maintain a normal conversation. If during
exercise you feel tired, light-headed, dizzy, or
nauseated, stop exercising immediately and
consult your physician. Your heart rate may
also be affected by such things as stress,
caffeine, nicotine, or prescription drugs.
WORKOUT PROGRAMS
The Health level typically lasts four to six weeks. At
this level you should be concerned with slowly improving your fitness level and endurance.
Take it slowly. Set mini-goals for yourself. You may
want to begin your fitness routine with three or four
short, 5- or 10-minute workouts in a day.
Move on to the Fitness Level only when you feel ready
and your heart rate has moved below your target heart
rate zone.
The Fitness level usually lasts 12 to 20 weeks. (It may
ast longer, depending on your fitness goals.) At this
l
level you should strive to achieve your fitness goals.
Set realistic short- and long-term goals for yourself.
Frequently re-evaluate your fitness goals and reward
yourself as you are successful.
Move on to the Advanced Level when you have
reached your fitness goals and your heart rate has
moved below your target heart rate zone.
Work out at the Advanced level once you have
reached your desired fitness goals. It is intended to be
a maintenance program and should continue on a regular, long-term basis.
You may wish to add Interval Training to your maintenance program as well. Interval training will add variety
to your workout routine and further condition your
cardiovascular system. Interval training has been
shown to promote higher levels of aerobic conditioning. It consists of spurts of high-intensity activity followed by active rest periods of exercise at a lower intensity. For example, a one-minute spurt of high-resistance, fast exercise is followed by a two- to threeminute active rest period of low-resistance, slow exercise. The duration of these periods should be based
more on how you feel rather than time. A sequence
such as this should be repeated 5 to 20 times during
your workout session.
38
PART LISTR0105A
To locate the parts listed below, refer to the EXPLODED DRAWING on pages 40 and 41.