Visit our website at
www.nordictrack.com
new products, prizes,
fitness tips, and much more!
Model No. NTSY9896.0
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 a part is
damaged or missing, PLEASE
CONTACT OUR CUSTOMER
SERVICE DEPARTMENT
DIRECTLY.
USER’S MANUAL
CALL TOLL-FREE:
1-888-825-2588
Mon.–Fri., 6 a.m.–6 p.m. MST
ON THE WEB:
.nordictrackservice.com
www
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 placed
on the resistance system. If a decal is
missing or illegible, call the toll-free
telephone number on the front cover of
this manual and order a free replacement
decal. Apply the decal in the location
shown.
NordicT
rack is a registered trademark of ICON IP
2
, Inc.
IMPORTANT PRECAUTIONS
WARNING: T
before using the resistance system.
1. Read all instructions in this manual and all
warnings on the resistance system before
using the resistance system. Use the resistance system only as described in this
manual.
2. It is the responsibility of the owner to ensure
that all users of the resistance system are
adequately informed of all precautions.
3. The resistance system is intended for home
use only. Do not use the resistance system in
any commercial, rental, or institutional setting.
4. 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.
5. Inspect and properly tighten all parts regularly. Replace any worn parts immediately.
o reduce the risk of serious injury, read the following important precautions
8. Always wear athletic shoes for foot protection while exercising.
9. The resistance system is designed to support
a maximum user weight of 300 pounds (136
kg).
10. 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.
11. Always stand on the base plate when performing an exercise that could cause the
resistance system to tip.
12. 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
13.
are fully engaged before using the resistance system.
14.
6. Keep children under age 12 and pets away
from the resistance system at all times.
7. Keep hands and feet away from moving parts.
If you feel pain or dizziness at any time while
exercising, stop immediately and begin cooling down.
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.
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, please see the front cover of
this manual. To help us assist you, note the product
model number and serial number before contacting us.
The model number is NTSY9896.0. The serial number
can be found on a decal attached to the resistance
system (see 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 Washer
(82)
PART IDENTIFICATION CHART
See the drawings below to identify small parts used in assembly. The number in parentheses by each drawing is
the key number of the part, from the PART LIST on page 18. Note: Some small parts may have been preat-
tached. If a part is not in the parts bag, check to see if it has been preattached.
5
ASSEMBLY
Make Assembly Easier
ighten all parts as you assemble them, unless
• T
instructed to do otherwise.
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.
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.
• For help identifying small parts, use the PART
IDENTIFICATION CHART on page 5.
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
Washers
Screws
See the inset drawing. Remove the indicated
packing screws and washers and all packing
materials; do not dispose of the packing
materials until assembly is completed.
Insert the two Base Legs (2) into the Base (1)
as far as possible. W
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);
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.
ith the help of a second
do
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
67
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 W
ashers (82).
Press the Upright Cap (33) into the top of the
Base (1).
4. Make sure that all parts are properly tight
The use of the remaining parts will be
ened.
explained in
following page.
ADJUSTMENT
, beginning on the
3
33
39
23
-
41
42
1
68
82
68
82
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 (24), 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 310 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
ransformer
T
10
OW TO USE THE MANUAL MODE
SETS:
3
REPS:
12
REST:
0:30
OK
P
H
Note: If there is a sheet of clear plastic on the face of
the console, remove the plastic.
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).
4. Perform exercises.
erform repetitions of the exercise of your choice
P
with a slow, steady motion. The voice of the con-
ole and the display will count the repetitions as
s
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. Touch the MAIN MENU button to return to the main menu.
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.
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 number of sets. You can
enter 1 to 25 sets.
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 inches (30 cm) for repetitions to be
counted by the console.
The lower left 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 above 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 the
ON/RESET button to return to the main menu.
Reps–Touch the REPS
UP/DOWN buttons to
enter the desired number of reps (repeti-
ou can enter 1
tions).
Y
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. If desired, touch the BACK
button to return to the main menu.
When you are finished exercising, the console
7.
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 off and the display
will be reset.
Note: When the demo mode is turned on (see
HOW TO ADJUST THE DISPLAY SETTINGS on
page 16), 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.
11
HOW TO USE A DAILY WORKOUT
MONDAY
TUESDAY
THURSDAY
FRIDAY
SATURDAY
MAIN MENU
1. Touch the screen or press the ON/RESET
button to turn on the console.
ee step 1 on page 11.
S
2. Select a male or female workout routine.
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.
4. Begin the daily workout.
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.
Each workout routine
consists of five different
workouts to be performed on dif
ferent
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.
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, 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.
If desired,
press the ON/RESET button 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
OW TO USE A TARGET MUSCLE WORKOUT
H
1. Touch the screen or press the ON/RESET
button to turn on the console.
See step 1 on page 11.
. Access the target muscle workout menu.
2
5. Perform the target exercise.
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.
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.
Select the desired target exercise.
4.
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.
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
the AUDIO button to change the audio settings.
UP/DOWN buttons or press the up
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 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 above.
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.
8. When you are finished exercising, the console
will turn off automatically.
See step 7 on page 1
press the ON/RESET button to return to
.
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
button to turn on the console.
ee step 1 on page 11.
S
2. Access the build and tone workout menu.
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 dur-
ng the explanation to begin the exercise.
i
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
button to turn on the console.
ee step 1 on page 11.
S
2. Insert an iFIT Card and select a program.
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
T
RAINER
F
ULL
I
NSTRUCTIONS
OK
DEFAULT
DEMO
LIGHT
O
K
HOW TO ADJUST THE AUDIO SETTINGS
When you touch the DISPLAY button on a screen,
you will access the display settings screen. The dis-
lay settings screen allows you to make the following
p
isplay adjustments:
d
LCD Contrast–To
adjust the LCD contrast
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
will access the audio settings screen. The audio set-
ings screen allows you to make the following audio
t
djustments:
a
Personal Trainer
Audio Setting–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.
Touch the OK button to save the audio settings and
exit the audio settings screen.
16
STRENGTH TRAINING GUIDELINES
PERSONALIZING YOUR EXERCISE PROGRAM
Determining the proper length of time for each work-
ut and the numbers of repetitions or sets to complete
o
is an individual matter. Avoid overdoing it during the
first few months of your exercise program. Progress
at your own pace, and be sensitive to your body’s signals. If you experience pain or dizziness while exercising, stop 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.
Working Out—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.
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.
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
epetitions completed. Record your weight and key
r
body measurements at the end of every month.
THE BASIC TYPES OF STRENGTH WORKOUTS
Note: See the accompanying DVD to learn the correct
form for a variety of exercises that can be performed
with the resistance system.
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
as you progressively increase the intensity of your
exercise.
Begin with 3 sets of 8 repetitions for each exercise you
perform. Rest for 3 minutes after each set. When you
can complete 3 sets of 12 repetitions without difficulty,
increase the amount of resistance.
Toning—You can tone your muscles by pushing them
to a moderate percentage of their capacity. Select a
moderate amount of resistance and increase the number of repetitions in each set. Complete as many sets
of 15 to 20 repetitions as possible without discomfort.
Rest for 1 minute after each set. Work your muscles
by completing more sets rather than by using high
amounts of resistance.
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.
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 min
utes 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.
The exertion stage of
-
Weight Loss—To lose weight, use a low amount of
resistance and increase the number of repetitions in
each set. Exercise for 20 to 30 minutes, resting for a
maximum of 30 seconds between sets.
Cross T
get a complete and well-balanced fitness program.
example of a balanced program follows:
Plan strength training workouts on Monday
•
Wednesday, and Friday.
Plan 20 to 30 minutes of aerobic exercise, such as
•
running on a treadmill or using an exercise cycle, on
Tuesday and Thursday.
Rest from both strength training and aerobic exer-
•
cise for at least one full day each week to give your
body time to regenerate.
The combination of strength training and aerobic exer
cise will reshape and strengthen your body and devel
op your heart and lungs.
raining—
Cross training is an ef
ficient way to
An
,
-
-
17
PART LIST—Model No. NTSY9896.0 R0307A
Key No. Qty. Description Key No. Qty. Description
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 Bolt
70 2 M6 x 18mm Button Bolt
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
8
1
81
5
8
9
9
10
10
70
61
61
70
60
85
64
8
1
2
13
14
15
16
1
7
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. NTSY9896.0 R0307A
19
ORDERING REPLACEMENT PARTS
To order replacement parts, please see the front cover of this manual. To help us assist you, be prepared to give
the following information:
• the MODEL NUMBER of the product (NTSY9896.0)
the NAME of the product (NordicTrack PT3 WITH FREEMOTION TECHNOLOGY resistance system)
•
• the SERIAL NUMBER 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 on
pages 18 and 19)
LIMITED WARRANTY
WHAT IS COVERED—The entire NordicTrack resistance system (“Product”) is warranted to be free of all defects in material and
workmanship.
WHO IS COVERED—The original purchaser or any person receiving the Product as a gift from the original purchaser.
HOW LONG IS IT COVERED—ICON Health & Fitness, Inc. (“ICON”), warrants the frame for five years after the date of purchase.
ICON warrants all other parts for one year. Labor is covered for one year.
WHAT WE DO TO CORRECT COVERED DEFECTS—We will ship to you, without charge, any replacement part or component, providing the repairs are authorized by ICON first and are performed by an ICON trained and authorized service provider, or, at our
option, we will replace the Product.
WHAT IS NOT COVERED—Any failures or damage caused by unauthorized service, misuse, accident, negligence, improper
assembly or installation, alterations, modifications without our written authorization or by failure on your part to use, operate, and
maintain as set out in your User’s Manual (“Manual”).
WHAT YOU MUST DO—Always retain proof of purchase, such as your bill of sale; store, operate, and maintain the Product as specified in the Manual; notify our Customer Service Department of any defect within 10 days after discovery of the defect; as instructed, return any defected part for replacement or, if necessary, the entire product, for repair.
USER’S MANUAL—It is VERY IMPORTANT THAT YOU READ THE MANUAL before operating the Product. Remember to do the
periodic maintenance requirements specified in the Manual to assure proper operation and your continued satisfaction.
HOW TO GET PARTS AND SERVICE—Simply call our Customer Service Department at 1-888-825-2588 and tell them your name
and address and the serial number of your Product. They will tell you how to get a part replaced, or if necessary, arrange for service where your Product is located or advise you how to ship the Product for service. Before shipping, always obtain a Return
Authorization Number (RA No.) from our Customer Service Department; securely pack your Product (save the original shipping carton if possible); put the RA No. on the outside of the carton and insure the product. Include a letter explaining the product or problem and a copy of your proof of purchase if you believe the service is covered by warranty.
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, installation or other consequential damages of whatsoever nature. Some states do not allow the
exclusion or limitation of incidental or consequential damages. Accordingly, the above limitation may not apply to you.
The warranty 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 states do not allow limitations on how
long an implied warranty lasts.
Accordingly, the above limitation may not apply to you.
No one is authorized to change, modify or extend the terms of this limited warranty. This warranty gives you specific legal rights and
you may have other rights which vary from state to state.
., LOGAN, UT 84321-9813
Printed in China
2007 ICON IP
©
Part No. 248458 R0307A
ICON HEAL
TH & FITNESS, INC., 1500 S. 1000 W
, Inc.
Loading...