www.nordictrack.com
Notre site internet
Model No. NTCCSY9897.0
Serial No.
Write the serial number in the
space above for future reference.
Serial Number Decal (under seat)
QUESTIONS?
As a manufacturer, we are committed to providing complete
customer satisfaction. If you
have questions, or if parts are
damaged or missing, PLEASE
CONTACT OUR CUSTOMER
SERVICE DEPARTMENT
DIRECTLY.
USER’S MANUAL
CALL TOLL-FREE:
1-888-936-4266
Mon.–Fri., 8:00 until 17:00 EST
(excluding holidays)
OR E-MAIL US:
customerservice@iconcanada.ca
CAUTION
Read all precautions and instructions in this manual before using
this equipment. Save this manual
for future reference.
TABLE OF CONTENTS
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
PART IDENTIFICATION CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
ADJUSTMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8
CONSOLE OPERATION . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10
STRENGTH TRAINING GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17
PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18
EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
WARNING DECAL PLACEMENT
The decals shown here have been applied in
the locations shown. If a decal is missing or
illegible, call the telephone number on the
front cover of this manual and request a
free replacement decal. Apply the decal in
the location shown. Note: The decals may
not be shown at actual size.
NordicT
rack is a registered trademark of ICON IP
2
, Inc.
IMPORTANT PRECAUTIONS
WARNING: T
instructions in this manual and all warnings on your resistance system before using your resistance
system. ICON assumes no responsibility for personal injury or property damage sustained by or
through the use of this product.
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 Use the resistance system only as described
in this manual.
3. It is the responsibility of the owner to ensure
that all users of the resistance system are
adequately informed of all precautions.
4. The resistance system is intended for home
use only. Do not use the resistance system in
any commercial, rental, or institutional setting.
5. Keep the resistance system indoors, away
from moisture and dust. Place the resistance
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
resistance system to mount, dismount, and
use it.
6. Inspect and properly tighten all parts regularly. Replace any worn parts immediately.
7. Keep children under age 12 and pets away
from the resistance system at all times.
o reduce the risk of serious injury, read all important precautions and
8. Keep hands and feet away from moving parts.
9. Always wear athletic shoes for foot protection while exercising.
10. The resistance system is designed to support
a maximum user weight of 300 lbs. (136 kg).
11. Make sure that the cables remain on the pulleys at all times. If the cables bind while you
are exercising, stop immediately and make
sure that the cables are on the pulleys.
Replace all cables at least every two years.
12. Always stand on the base plate when performing an exercise that could cause the
resistance system to tip.
13. Use the resistance system only with the
included resistance. Do not use the resistance system with any other type of weight to
add resistance.
Always make sure that the pins and knobs
14.
are fully engaged before using the resistance system.
15.
If you feel pain or dizziness at any time while
exercising, stop immediately and begin cooling down.
3
BEFORE YOU BEGIN
Thank you for selecting the versatile NordicTrack®PT3
WITH FREEMOTION TECHNOLOGY resistance system. The resistance system offers a selection of weight
stations designed to develop every major muscle group
of the body. Whether your goal is to tone your body,
build dramatic muscle size and strength, or improve
your cardiovascular system, the resistance system will
help you to achieve the specific results you want.
For your benefit, read this manual carefully before
using the resistance system. If you have questions
ASSEMBLED DIMENSIONS:
Height: 85 in. (216 cm)
Width: 75 in. (191 cm)
Depth: 61 in. (155 cm)
Handle
Console
after reading this manual, see the front cover of this
manual. To help us assist you, please note the product
model number and serial number before contacting us.
The model number and the location of the serial number decal are shown on the front cover of this manual.
Before reading further, please review the drawing
below and familiarize yourself with the parts that are
labeled.
Arm
Cable
Backrest
Seat
Base Leg
Base Plate
Adjustment Handle
Adjustment Knob
Gas Shock
Shock Cover
Right Side
Left Base Cover
Left Side
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 Large
Washer (61)
M
M5 Large
Washer (63)
M4 x 12mm
Self-tapping
Screw (77)
M6 x 80mm Button
Screw (68)
M6 x 20mm
Screw (67)
M10 x 20mm
Button Screw (59)
M6 x 25mm
Screw (72)
M6 Washer (82)
PART IDENTIFICATION CHART
See the drawings below to identify small parts used in assembly. The number in parentheses below each drawing is the key number of the part, from the PART LIST near the end of this manual. Note: Some small parts
may have been preattached. If a part is not in the parts bag, check to see if it has been preattached.
5
ASSEMBLY
Make Assembly Easier
For help identifying small parts, use the PART
•
IDENTIFICATION CHART on page 5.
Everything in this manual is designed to ensure
that the resistance system can be assembled
successfully by almost anyone. By setting aside
plenty of time, assembly will go smoothly.
Before beginning assembly, carefully read the
following information and instructions:
• Assembly requires two persons.
• Because of its weight and size, the resistance
system should be assembled in the location
where it will be used. Make sure that there is
enough clearance to walk around the resistance
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.
1.
Before beginning assembly, make sure
that you understand the information in
the box above. For help identifying small
parts, see the PART IDENTIFICATION
CHART on page 5.
• As you assemble the resistance system, make
sure that all parts are oriented as shown in the
drawings.
• Tighten all parts as you assemble them, unless
instructed to do otherwise.
• The included hex keys and the following
tools (not included) may be required for assembly:
two adjustable wrenches
one Phillips screwdriver
Assembly will 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
Insert the two Base Legs (2) into the Base (1)
as far as possible. With the help of a second
person, carefully tip the resistance system onto
its left or right side.
Attach one of the Base Legs (2) to the Base (1)
with two M10 x 20mm Button Screws (59); do
not tighten the Button Screws yet.
Attach the Left Base Cover (20) to the Base (1)
with an M4 x 12mm Self-tapping Screw (77)
and an M5 Large Washer (63).
Repeat this step on the other side of the
resistance system.
2
77
63
20
1
59
2
6
2. Attach the Base Plate (3) to the Base Legs (2)
with eight M6 x 20mm Screws (67) and eight M6
arge Washers (61).
L
ee step 1. Tighten the M10 x 20mm Button
S
Screws (59).
Carefully tip the resistance system back into the
operating position.
2
2
61
7
6
2
61
3
61
67
67
3. Have a second person hold the Backrest (23)
near the Base (1). Connect the 4-pin Counter
Wire Harness (39) to the 4-pin Console Wire
Harness (41). Next, connect the 3-pin Wire
Harness (42) to the 3-pin wire harness extending from the Backrest. Carefully push the wire
harnesses into the Base.
Attach the Backrest (23) to the Base (1) with
three M6 x 80mm Button Screws (68) and three
M6 Washers (82).
Press the Upright Cap (33) into the top of the
Base (1).
4. Attach the Seat (24) to the Seat Frame (5) with
four M6 x 25mm Screws (72).
3
39
23
4
41
1
42
33
82
68
68
82
Make sure that all parts are properly tight-
5.
ened. The use of the remaining parts will be
explained in
PAGE 8.
ADJUSTMENT
, beginning on
24
5
72
72
7
ADJUSTMENT
This section explains how to adjust the resistance system. Properly tighten all parts each time you use the resistance system. Replace any worn parts immediately. To clean the resistance system, use a damp cloth and a mild,
non-abrasive detergent;
ADJUSTING THE SEAT
The Seat (24) can be attached at either of two
heights. To raise or lower the Seat, lift it off the pins
on the Base (1) and set it on a different set of pins.
For exercises that do not require the Seat, remove
the Seat and set it out of the way.
do not use solvents to clean the resistance system.
24
Pins
1
ATTACHING THE HANDLES
To attach a Handle (37), first attach a Weight Clip
(49) to the Cable (38). Then, attach the Handle to
the Weight Clip. Attach the other Handle (37) in the
same way.
37
38
49
37
8
ADJUSTING THE RESISTANCE
o increase the resistance, first squeeze the
T
Adjustment Handle (12). Next, lift the end of the
djustment Handle and move it away from the
A
Backrest (23). When the Adjustment Handle is in
the desired position, release it.
Adjustment Handle forward or backward slightly
to make sure that it is fully engaged.
To decrease the resistance, first squeeze the
Adjustment Handle (12). Next, push down on the
end of the Adjustment Handle and move it toward
the Backrest (23). When the Adjustment Handle is
in the desired position, release it.
Adjustment Handle forward or backward slightly
to make sure that it is fully engaged.
ADJUSTING THE ARMS
o adjust the Left or Right Arm (6 or 7), first
T
the Arm with one hand
Knob (34). Move the Arm to the desired position,
and reengage the Adjustment Knob into the
Adjustment Plate (11).
Push the
Push the
hold
and pull the Adjustment
23
7
12
WARNING: Make sure that the
Adjustment Knob (34) is fully engaged in the
Adjustment Plate (11) before you exercise.
TIGHTENING THE CABLE
To tighten the Cable (38), first move the Left Arm (6)
and the Right Arm (not shown) to the highest position. Next, adjust the resistance to 220 pounds.
Locate the end of the Cable that has cable clamps,
and pull that end of the Cable until you feel resistance. Measure the distance between the cable
cover and the Left
Next, adjust the resistance to the minimum setting.
Have a second person pull the Cable (38) and hold
it. Slide the cable cover off the cable clamps, and
loosen the two screws in the cable clamps. Next,
pull the Cable through the indicated link and the
cable clamps to shorten the Cable by the measured
amount. Then, tighten the two screws and slide the
cable cover onto the cable clamps.
Arm.
WARNING: Fully tighten the two
screws before you exercise.
6
Measure
Distance
38
Cable
Cover
34
38
Cable
Cover
6
11
Screws
Cable
Clamp
Link
Cable
Clamp
9
CONSOLE OPERATION
DISPLAY
AUDIO
The console also offers five target muscle workouts
that help you work specific areas of the body. The
voice of a personal trainer will guide you through each
target muscle exercise.
In addition, the console features four build and tone
workouts for the upper and lower body. During each
build and tone workout, the voice of a personal trainer
will prompt you to perform a series of strength
exercises.
The console also features the new iFIT Interactive
Workout System. The iFIT Interactive Workout System
enables the console to accept iFIT Cards containing
workout programs designed to help you achieve specific fitness goals. One demo iFIT Card is included.
Additional iFIT Cards are available separately.
chase iFIT Cards, go to www.iFIT.com or call the
telephone number on the front cover of this manual. iFIT Cards are also available at select stores.
To pur-
FEATURES OF THE CONSOLE
The revolutionary console offers an array of features
designed to make your workouts more effective.
When you use the manual mode of the console, you
can enter the numbers of sets and reps that you plan
to complete and set a length of time to rest between
sets. As you perform strength exercises, the console
will track your progress according to the settings you
enter.
The console also features two interactive workout routines, each with five daily workouts designed to help
you build and tone your muscles. During each daily
workout, the voice of a personal trainer will prompt you
to perform a variety of strength exercises while guiding
you through an effective strength-training workout.
To use the manual mode of the console, follow the
steps beginning on page 11. To use a daily workout,
see page 12. To use a target muscle workout, see
page 13. To use a build and tone workout, see page
14. To use an iFIT workout, see page 15.
HOW TO PLUG IN THE TRANSFORMER
Plug the indicated
end of the transformer into the jack
in the resistance
system. Plug the
other end of the
transformer into a
120-volt outlet. The
console display will
light and a tone will
sound; the console will then be ready for use.
Jack
Transformer
10
HOW TO USE THE MANUAL MODE
SETS:
3
REPS:
12
REST:
0:30
OK
P
ote: If there is a sheet of clear plastic on the face of
N
the console, remove the plastic.
BACK button or the Main Menu button the settings
will return to the default settings.
4. Perform exercises.
1. Touch the screen or press the ON/RESET
button to turn on the console.
When you turn on the console, the display will
light. A tone will then sound and the main menu will
appear on the screen (see the drawing on page
10).
If desired, touch the AUDIO button in the lower
right corner of the screen and see HOW TO
ADJUST THE AUDIO SETTINGS on page 16 to
adjust the audio settings.
If desired, touch the DISPLAY button in the lower
left corner of the screen and see HOW TO
ADJUST THE DISPLAY SETTINGS on page 16 to
adjust the display settings.
2. Select the manual mode.
When the main menu appears on the screen,
touch the MANUAL button to select the manual
mode. In the manual mode, touch the BACK button
to return to the main menu. You can also touch the
MAIN MENU button to return to the main menu.
3. Enter workout settings.
After you select the manual mode, the manual
mode screen will appear. You can now enter the
following workout settings:
Sets—Touch the SETS
UP/DOWN buttons to
enter the desired num
ber of sets. Y
ou can
-
enter 1 to 25 sets.
Reps—T
ouch the
REPS UP/DOWN buttons to enter the
desired number of reps
(repetitions). You can
enter 1 to 25 reps.
Rest—Touch the REST
UP/DOWN buttons to
adjust the rest period
between sets.
The setting will change in increments
of 5 seconds. The rest period can be from 5 seconds to 4 minutes long.
Touch the OK button to save your settings and continue with the workout. At this point, if you touch the
Perform repetitions of the exercise of your choice
with a slow, steady motion. The voice of the console and the display will count the repetitions as
you perform them. At the end of a set, rest for the
amount of time shown in the display. Then, resume
performing repetitions and sets as indicated in the
display.
If desired, touch the BACK button to return to the
manual mode screen.
5. Follow your progress with the display.
As you exercise, the upper section of the display
will show the current set and the total number of
sets to be performed.
The lower section of the display will show the current rep and the total number of reps to be performed in each set.
Note: The cables must move
at least 12 in. (30 cm) for repetitions to be
counted by the console.
The lower section of the display will also show the
rest period and count down the time remaining in
the rest period.
6. Continue entering workout settings and
performing exercises as desired.
When the workout is finished, the manual mode
screen will appear. See steps 3 and 4 in this section and continue entering workout settings and
performing exercises as desired.
When you are finished exercising in the manual
mode, touch the BACK button or press and hold
the ON/RESET
button to return to the main menu.
7. When you are finished exercising, the console
will turn off automatically.
If the cables do not move, the screen is not
touched, and the buttons are not pressed for a few
minutes, the console will turn of
f and the display will
be reset.
Note: When the demo mode is turned on (see
HOW
O
T
ADJUST
THE DISPLA
Y SETTINGS on
page 16), the console will enter the demo mode
after sitting idle for five minutes. The screen will
o exit the demo mode,
then show an animation.
T
touch the screen or press the ON/RESET button.
11
HOW TO USE A DAILY WORKOUT
MONDAY
TUESDAY
THURSDAY
FRIDAY
SATURDAY
MAIN MENU
4. Begin the daily workout.
1. Touch the screen or press the ON/RESET
utton to turn on the console.
b
See step 1 on page 11.
. Select a male or female workout routine.
2
Touch the MALE DAILY WORKOUT button to
select a workout routine designed for men. Touch
the FEMALE DAILY WORKOUT button to select a
workout routine designed for women.
3. Select a daily workout.
Each workout routine
consists of five different
workouts to be performed on different
days of the week. To
select a daily workout,
touch the name of the
desired workout on the
screen.
If desired, touch the
BACK button or the
MAIN MENU button to
return to the main
menu. Touch the
AUDIO button to change the audio settings.
When you select a daily workout, the voice of a
ersonal trainer will begin explaining the first exer-
p
cise. The name of the exercise and an animation of
the exercise will then appear on the screen. Touch
the READY button at any time during the explana-
ion to begin the exercise.
t
Perform repetitions of the exercise as described by
the personal trainer. Exercise with a slow, steady
motion. The personal trainer and the display will
count the repetitions as you perform them. At the
end of a set, rest for the amount of time shown in
the display. Then, resume performing repetitions
and sets as indicated in the display.
If desired, touch the BACK button to return to the
exercise explanation. Touch the FORWARD button
to skip to the next exercise. Touch the MAIN MENU
button to return to the main menu.
5. Continue the daily workout.
When you have completed the first exercise, the
personal trainer will explain the next exercise in the
workout and then guide you through the next exercise.
The program will continue until the last exercise in
the workout is completed. The words WORKOUT
COMPLETE will then appear on the screen.
Note: The voice of a personal trainer will guide you
through the workout. To adjust the volume or select
an audio setting for your personal trainer, touch the
AUDIO button and see HOW TO ADJUST THE
AUDIO SETTINGS on page 16. During the workout,
you can touch the AUDIO button and change the
audio settings any time the AUDIO button appears
on a screen.
If desired,
press and hold the ON/RESET button
for a few seconds to return to the main menu.
6. Follow your progress with the display.
See step 5 on page 11.
7. When you are finished exercising, the console
will turn off automatically.
See step 7 on page 11.
12
HOW TO USE A TARGET MUSCLE WORKOUT
5. Perform the target exercise.
. Touch the screen or press the ON/RESET
1
button to turn on the console.
See step 1 on page 11.
2. Access the target muscle workout menu.
Touch the TARGET MUSCLE button to access the
target muscle workout menu.
3. Select the desired target muscle workout.
The target muscle
workout menu allows
you to choose among
five target muscle workouts. To select a target
muscle workout, touch
the name of the desired
workout on the screen.
If desired, touch the
BACK button or the
MAIN MENU button to
return to the main
menu. Touch the
AUDIO button to
change the audio settings.
Note: The voice of a personal trainer will guide you
through the workout. To adjust the volume or select
an audio setting for your personal trainer, touch the
AUDIO button and see HOW TO ADJUST THE
AUDIO SETTINGS on page 16. During the workout,
you can touch the AUDIO button and change the
audio settings any time the AUDIO button appears
on a screen.
4. Select the desired target exercise.
When you select a target muscle workout, a target
o select
exercise menu will appear on the screen.
a target exercise, touch the name of the desired
target exercise on the screen. If necessary, touch
the SCROLL
and down buttons next to the iFIT slot to view all
the target exercises on the menu.
UP/DOWN buttons or press the up
T
hen you select a target exercise, the voice of a
W
personal trainer will begin explaining the exercise.
he name of the exercise and an animation of the
T
exercise will then appear on the screen. Touch the
READY button at any time during the explanation to
begin the exercise. If desired, touch the BACK button to return to the target exercise menu.
Perform repetitions of the exercise as described by
the personal trainer. Exercise with a slow, steady
motion. The personal trainer and the display will
count the repetitions as you perform them. At the
end of a set, rest for the amount of time shown in
the display. Then, resume performing repetitions
and sets as indicated in the display.
If desired, touch the BACK button to return to the
exercise explanation. Touch the FORWARD button
to return to the target exercise menu. Touch the
MAIN MENU button to return to the main menu.
6. Continue the target muscle workout.
When you have performed a target exercise, the
name of that exercise will appear crossed out on
the target exercise menu.
Continue selecting and performing target exercises
as described in steps 4 and 5 in this section.
When you have performed all the target exercises
in a target muscle workout, the words WORKOUT
COMPLETE will appear on the screen.
If desired,
the main menu.
Note: If you touch the BACK button or the MAIN
MENU button to return to the target muscle workout menu or the main menu at any time during a
target muscle workout, the console will be reset
and the record of target exercises you have com
pleted will be lost.
Follow your progress with the display
7.
See step 5 on page 11.
press the ON/RESET button to return to
.
-
If desired, touch the BACK button to return to the
target muscle workout menu. Touch the MAIN
MENU button to return to the main menu. Touch
AUDIO button to change the audio settings.
the
8. When you are finished exercising, the console
will turn off automatically.
See step 7 on page 1
1.
13
HOW TO USE A BUILD AND TONE WORKOUT
BUILD UPPER BODY
BUILD LOWER BODY
TONE UPPER BODY
TONE LOWER BODY
4. Begin the build and tone workout.
1. Touch the screen or press the ON/RESET
utton to turn on the console.
b
See step 1 on page 11.
. Access the build and tone workout menu.
2
Touch the BUILD & TONE button to access the
build and tone workout menu.
3. Select the desired build and tone workout.
The build and tone
workout menu allows
you to choose among
two upper body and
two lower body workouts. To select a build
and tone workout,
touch the name of the
desired workout on the
screen.
If desired, touch the
BACK button or the
MAIN MENU button to
return to the main
menu. Touch the AUDIO button to change the audio
settings.
Note: The voice of a personal trainer will guide you
through the workout. To adjust the volume or select
an audio setting for your personal trainer, touch the
AUDIO button and see HOW TO ADJUST THE
AUDIO SETTINGS on page 16. During the workout,
you can touch the AUDIO button and change the
audio settings any time the AUDIO button appears
on a screen.
When you select a build and tone workout, the
oice of a personal trainer will begin explaining the
v
first exercise. The name of the exercise and an animation of the exercise will then appear on the
screen. Touch the READY button at any time during
he explanation to begin the exercise.
t
Perform repetitions of the exercise as described by
the personal trainer. Exercise with a slow, steady
motion. The personal trainer and the display will
count the repetitions as you perform them. At the
end of a set, rest for the amount of time shown in
the display. Then, resume performing repetitions
and sets as indicated in the display.
If desired, touch the BACK button to return to the
exercise explanation. Touch the FORWARD button
to skip to the next exercise. Touch the MAIN MENU
button to return to the main menu.
5. Continue the build and tone workout.
When you have completed the first exercise, the
personal trainer will explain the next exercise in the
workout and then guide you through the exercise.
The program will continue in this way until the last
exercise in the workout is completed. The words
WORKOUT COMPLETE will then appear on the
screen.
6. Follow your progress with the display.
See step 5 on page 11.
7. When you are finished exercising, the console
will turn off automatically.
See step 7 on page 11.
14
HOW TO USE AN IFIT WORKOUT
1. Touch the screen or press the ON/RESET
utton to turn on the console.
b
See step 1 on page 11.
. Insert an iFIT Card and select a program.
2
To use an iFIT workout, insert an iFIT Card into the
iFIT slot; make sure that the iFIT Card is oriented
so the metal contacts are face-down and are facing the slot. When the iFIT Card is properly inserted, the indicator next to the slot will light and an
iFIT menu will appear on the screen.
iFIT Slot
Next, select the desired workout on the iFIT Card
y touching the name of the workout on the
b
screen.
A moment after you select a workout, the voice of
a personal trainer will begin guiding you through
your workout. iFIT workouts function in the same
ay as build and tone workouts. To use the iFIT
w
orkout, see steps 3 to 7 on page 14.
w
15
HOW TO ADJUST THE DISPLAY SETTINGS
PERSONAL
TRAINER
FULL
I
NSTRUCTIONS
O
K
DEFAULT
DEMO
LIGHT
O
K
HOW TO ADJUST THE AUDIO SETTINGS
When you touch the DISPLAY button on a screen,
ou will access the display settings screen. The dis-
y
play settings screen allows you to make the following
display adjustments:
CD Contrast—To
L
djust the LCD contrast
a
for the screen, touch
the LCD CONTRAST
UP/DOWN buttons. To
restore the default contrast setting, touch the
DEFAULT button.
Note: It is possible to
adjust the contrast
beyond viewable limits.
If this occurs, simply
touch the DEFAULT
button and restore the
default contrast setting.
Demo Mode—Touch the DEMO MODE check box
to toggle the demo mode on and off. The demo
mode is turned on when a check mark appears in
the check box.
When the demo mode is turned on, the console will
enter the demo mode after sitting idle for five minutes. The screen will then show an animation. To
exit the demo mode, touch the screen or press the
ON/RESET button.
LCD Backlight—Touch the LIGHT check box to
toggle the LCD backlight on and off. The LCD
backlight is turned on when a check mark appears
in the check box.
Touch the OK button to save the LCD contrast and
demo mode settings and exit the display settings
screen. Note: The LCD backlight setting will not be
saved in memory for the next time you turn on the
console.
When you touch the AUDIO button on a screen, you
ill access the audio settings screen. The audio set-
w
tings screen allows you to make the following audio
adjustments:
ersonal Trainer
P
udio Setting
A
—
Touch
the PERSONAL
TRAINER check box to
toggle the voice of the
personal trainer on and
off.
When a check mark
appears in the PERSONAL TRAINER
check box, the voice of
the personal trainer will
guide you through a
workout with basic
instructions.
When no check mark appears in the PERSONAL
TRAINER check box, the voice of the personal
trainer will be turned off.
Full Instructions Audio Setting—Touch the FULL
INSTRUCTIONS check box to toggle the detailed
personal trainer instructions on and off.
When check marks appear in both the FULL
INSTRUCTIONS and PERSONAL TRAINER
check boxes, the voice of the personal trainer will
guide you through a workout with detailed instructions.
Volume—To adjust the volume level, touch the
volume bar to move the indicator to the desired
volume level.
ouch the OK button to save the audio settings and
T
exit the audio settings screen.
16
STRENGTH TRAINING GUIDELINES
When begining an exercise program, avoid overdoing
it during the first few months. Progress at your own
pace, and be sensitive to your body’s signals. If you
xperience pain or dizziness while exercising, stop
e
immediately and begin cooling down. Find out what is
wrong before continuing.
Remember that adequate rest and a proper diet are
important factors in any exercise program.
Warming Up—Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up.
Warming up prepares your body for more strenuous
exercise by increasing circulation, raising your body
temperature, and delivering more oxygen to your muscles.
Exercise Form—Maintaining proper form is an essential part of an effective exercise program. This requires
moving through the full range of motion for each exercise, and moving only the appropriate parts of the
body. Exercising in an uncontrolled manner will leave
you feeling exhausted.
The repetitions in each set should be performed
smoothly and without pausing. The exertion stage of
each repetition should last about half as long as the
return stage. Proper breathing is important. Exhale
during the exertion stage of each repetition and inhale
during the return stroke. Never hold your breath.
Cooling Down—End each workout with 5 to 10 minutes of stretching. Include stretches for both your arms
and legs. Ease into each stretch gradually and go only
as far as you can without strain. Move slowly as you
stretch and do not bounce. Stretching at the end of
each workout is an effective way to increase flexibility.
Muscle Building—To increase the size and strength
of your muscles, push them close to their maximum
capacity. Your muscles will continually adapt and grow
s you progressively increase the intensity of your
a
exercise.
Toning—You can tone your muscles by pushing them
to a moderate percentage of their capacity.
Weight Loss—To lose weight, use less resistance
and perform more repetitions in each set.
MANUAL MODE GUIDELINES
Determining the proper length of time for each workout, and the number of repetitions and sets to complete, is an individual matter. Develop a workout style
that meets your personal needs.
Schedule your workouts for the time of day when your
energy level is the highest. Each workout should be
followed by at least one day of rest. Once you find the
schedule that is right for you, stick with it.
Each workout should include 6 to 10 different exercises. Select exercises for every major muscle group,
emphasizing areas that you want to develop most. To
give balance and variety to your workouts, vary the
exercises from workout to workout.
DESIGNING A WORKOUT
Muscle Building—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.
Staying Motivated—For motivation, keep a record of
each workout. List the date, the exercises performed,
the resistance used, and the numbers of sets and rep
etitions completed. Record your weight and key body
measurements at the end of every month.
THE BASIC TYPES OF STRENGTH WORKOUTS
Note: See the accompanying DVD
form for a variety of exercises that can be performed
with the resistance system.
to learn the correct
oning
T
increase the number of repetitions in each set.
-
Complete as many sets of 15 to 20 repetitions as pos
sible without discomfort. Rest for 1 minute after each
set. Work your muscles by completing more sets
rather than by using high amounts of resistance.
W
gradually increase the number of repetitions in each
set. Exercise for 20 to 30 minutes, resting for a maximum of 30 seconds between sets.
—Select a moderate amount of resistance and
eight Loss
—Use a low amount of resistance and
17
-
PART LIST—Model No. NTCCSY9897.0 R
Key No. Qty. Description Key No. Qty. Description
0707A
1 1 Base
2 2 Base Leg
3 1 Base Plate
4
5 1 Seat Frame
6 1 Left Arm
7 1 Right Arm
8 1 Adjustment Arm
9 2 Gas Shock
10 2 Shock Cover
11 2 Adjustment Plate
12 1 Adjustment Handle
13 1 Handle Bracket
14 1 Left Handle Cover
15 1 Right Handle Cover
16 1 Left Adjustment Arm Cover
17 1 Right Adjustment Arm Cover
18 1 Left Rear Cover
19 1 Left Front Cover
20 1 Left Base Cover
21 1 Right Base Cover
22 1 Console
23 1 Backrest
24 1 Seat
25 1 Seat Frame Cap
26 2 64mm Round Inner Cap
27 4 Base Foot
28 2 Left Pulley Cover
29 2 Right Pulley Cover
30 2 115mm Pulley
31 7 90mm Pulley
32 4 70mm Pulley
33 1 Upright Cap
34 2
35 1 Magnet
36 1 Ankle Strap
37 2 Handle
38 1 Cable
39 1 4-pin Counter Wire Harness
40 1 Transformer
41 1 4-pin Console Wire Harness
42 1 3-pin Wire Harness
43 4 Arm Bushing
44 4 Pulley Bushing
45 4 Barrel Nut
46 2 Pivot Pulley Bearing
47 1 Handle Spring
1 16mm Spacer
Adjustment Knob
48 2 Arm Cap
49 2 Weight Clip
50 1 Left Retainer Clip
1 1 Right Rear Cover
5
52 1 Right Front Cover
53 1 Backrest Plate
54 1 Seat Plate
55 1 Counter Bracket
56 2 M10 x 88mm Button Bolt
57 1 M10 x 67mm Button Bolt
58 4 M10 x 52mm Button Bolt
59 8 M10 x 20mm Button Screw
60 1 M10 x 95mm Bolt
61 10 M6 Large Washer
62 1 M10 x 71mm Bolt
63 6 M5 Large Washer
64 1 Right Retainer Clip
65 4 M10 x 47mm Bolt
66 1 M5 x 55mm Bolt
67 8 M6 x 20mm Screw
68 3 M6 x 80mm Button Screw
69 2 M6 x 35mm Button Screw
70 2 M6 x 18mm Button Screw
71 1 M4 x 20mm Self-tapping Screw
72 4 M6 x 25mm Screw
73 4 M6 x 50mm Self-tapping Screw
74 4 M6 x 40mm Self-tapping Screw
75 6 M4 x 25mm Self-tapping Screw
76 2 M4 x 22mm Self-tapping Screw
77 13 M4 x 12mm Self-tapping Screw
78 4 M5 x 30mm Self-tapping Screw
79 4 M5 x 20mm Self-tapping Screw
80 4 Large Washer
81 6
82 3 M6 Washer
83 2 M5 Washer
84 5 M4 Washer
85 13 M10 Nylon Locknut
86 2 M6 Nylon Locknut
87 1 M5 Nylon Locknut
88 4 Snap Ring
89 2 M3 x 8mm Self-tapping Screw
*
*
*
*
– User’s Manual
– Exercise Guide
– Hex Key
– Grease Packet
M10 Washer
Note: Specifications are subject to change without notice. See the back cover of this manual for information
about ordering replacement parts. *These parts are not illustrated.
18
2
5
21
20
22
23
24
25
27
40
41
42
53
54
59
67
72
72
77
77
77
77
77
77
84
75
78
63
63
63
63
77
63
63
6
7
1
1
18
28
29
30
31
31
32
33
34
36
3
7
37
38
38
43
43
44
44
45
50
4
6
48
51
52
73
68
59
59
74
82
68
19
85
85
65
65
85
58
85
80
80
56
65
85
79
88
75
85
81
81
5
8
9
9
10
10
70
61
61
70
60
85
64
8
12
13
14
15
16
17
31
35
49
47
39
55
6
6
83
77
76
69
71
8
1
85
4
62
83
87
85
81
57
89
86
59
1
2
3
26
27
27
27
84
75
84
75
67
84
75
61
61
26
61
67
77
84
77
82
EXPLODED DRAWING—Model No. NTCCSY9897.0 R
0707A
19
ORDERING REPLACEMENT PARTS
To order replacement parts, please see the front cover of this manual. To help us assist you, be prepared to provide the following information when contacting us:
• the model number and serial number of the product (see the front cover of the manual)
• the name of the product (see the front cover of this manual)
• the key number and description of the part(s) (see the PART LIST and the EXPLODED DRAWING near the
end of this manual)
LIMITED WARRANTY
ICON of Canada, Inc. (ICON) warrants this product to be free from defects in workmanship and material,
under normal use and service conditions. The frame is warranted for five (5) years after the date of purchase. ICON warrants all other parts one (1) year. This warranty extends only to the original purchaser.
ICON's obligation under this warranty is limited to replacing or repairing, at ICON's option, the product
through one of its authorized service centers. All repairs for which warranty claims are made must be preauthorized by ICON. This warranty does not extend to any product or damage to a product caused by or
attributable to freight damage, abuse, misuse, improper or abnormal usage or repairs not provided by an
ICON authorized service center; products used for commercial or rental purposes; or products used as
store display models. No other warranty beyond that specifically set forth above is authorized by ICON.
ICON is not responsible or liable for indirect, special or consequential damages arising out of or in connection with the use or performance of the product or damages with respect to any economic loss, loss
of property, loss of revenues or profits, loss of enjoyment or use, costs of removal or installation or other
consequential damages of whatsoever nature. Some provinces do not allow the exclusion or limitation of
incidental or consequential damages.
ty extended hereunder is in lieu of any and all other warranties and any implied warranties of merchantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth
herein. Some provinces do not allow limitations on how long an implied warranty lasts.
above limitation may not apply to you.
This warranty gives you specific legal rights. You may also have other rights which vary from province to
province.
Accordingly, the above limitation may not apply to you. The warran-
Accordingly
, the
ICON of Canada, Inc., 900 de l’Industrie, St-Jerôme, QC J7Y 4B8
Part No. 256763 R0707A
Printed in China
2007 ICON IP
©
, Inc.
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