Precor 904 User Manual

R

USA

Total Body
Treadmill

Owner’s Manual
Assembly and Operation

R

USA

Total Body
Treadmill

CAUTION: Before beginning
any fitness program, you
should have a complete
physical examination by your
physician.

Thank you for purchasing one of the innovative additions to the famous
Precor treadmill line: the 904 Total Body Treadmill. Smooth, manual operation
and dual-action handrails provide a safe and effective cardiovascular and “total
body” workout.

Before using the 904 Total Body Treadmill, we urge you to familiarize yourself
with the entire Owner’s Manual. Whether you are a beginner or exercise on
treadmills regularly, understanding this manual will help you use the 904
treadmill safely and successfully.

Safety Information

Please review and observe the following safety guidelines:

• Read the Owner’s Manual and follow all instructions.

• Assemble and operate the 904 treadmill on a solid, level surface. A low­pile carpet is best. If the treadmill is placed on a hardwood floor or a deep­pile carpet, place a piece of heavy cardboard, plywood, or other flat
surface under the unit to protect the floor or carpet. Locate the treadmill a
few feet from walls or furniture. Keep the area behind the treadmill clear.

• Do not allow children on or near the 904 treadmill. Do not leave children
unsupervised around the treadmill.

• Check the 904 treadmill before each use. Be sure all assembly bolts are
tightened and secure. Do not use the treadmill if it is not completely
assembled or is damaged in any way.

page 2

• Keep hands away from the flywheel and other moving parts.

• Wear proper exercise clothing and shoes for your workout—no loose
clothing. Do not wear shoes with heels or leather soles. Check the soles of
your shoes and remove any embedded stones. Tie long hair back.

• Use care when getting on or off the 904 treadmill. If you are unfamiliar
with the use of the treadmill, secure the handrails into an upright position
by inserting the locking pins in place prior to walking or running on the
treadmill. Refer to the

• Keep your body and head facing forward. Do not attempt to turn around
on the treadmill when the belt is moving.

• Do not rock the unit. Do not stand or climb on the handrails. Never place
liquids on any part of the treadmill.

• Do not overexert yourself or work to exhaustion.

• Stop your workout immediately if you feel any pain or abnormal
symptoms, and consult your physician.

Precor manual treadmills are designed for the enjoyment of the dedicated
walker and runner. By following the above precautions and using good
common sense, you will have many safe and pleasurable hours of healthful
exercise with your Precor treadmill.

Assembly Instructions

.

Table of Contents

Safety Information ...................................................................................... 2

Unpacking the 904 Total Body Treadmill.................................................... 4

Tips for Unpacking the Treadmill......................................................... 5

904 Hardware Kit................................................................................. 6

Assembling the 904 Total Body Treadmill................................................. 7

Installation Requirements.................................................................... 7

Assembly Instructions......................................................................... 8

Adjusting the Elevation Tube ............................................................... 13

Checking the Alignment of the Running Belt ....................................... 15

Using the Precor 904 Total Body Treadmill. .............................................. 16

Beginning Your Workout ..................................................................... 16

Ending Your Workout .......................................................................... 16

Working Out on the 904 Treadmill....................................................... 17

Using the Handrails ............................................................................. 18

Adjusting the Handrail Resistance ....................................................... 19

Using the Micro-Adjustment Knob ...................................................... 20

General Aerobic Training Information ....................................................... 21

How Hard Should I Exercise? .............................................................. 22

How Long Should I Exercise?.............................................................. 23

How Often Should I Exercise? ............................................................. 23

Maintaining the 904 Total Body Treadmill ................................................ 24

Cleaning the Treadmill ......................................................................... 24

Storing the Treadmill ........................................................................... 24

Aligning the Running Belt .................................................................... 25

Lubricating the Running Belt ............................................................... 27

Obtaining Service ................................................................................ 27

page 3

Diagram 1

Unassembled 904 treadmill.

Cardboard end block
T-knob assembly

Front lift bar
Running belt

Micro-adjustment cable
Handrail (right)
Right handrail mount

Flywheel
Side rail

Unpacking the 904 Total Body Treadmill

All Precor products are thoroughly tested and inspected before shipment.
Precor ships the 904 treadmill in seven pieces:

• Deck or treadmill’s base assembly

• Handrails (right and left)

• Front lift bar

• T-knob assembly

• Literature kit (not shown) and Hardware kit (contents shown in Diagram 2)

Handrail (left)

Diagram 1 shows the treadmill’s parts after opening the carton. Callouts point
to the different parts of the treadmill that are discussed in the assembly
instructions. Unpack the treadmill close to the location where you plan to use it.

Note: Save the triangular, cardboard end block for use in the assembly.

page 4

Tips for unpacking the treadmill:

• Ask for assistance to help you unpack the treadmill. Place the carton close
to the location where you plan to assemble and use the treadmill.

• To avoid scratching yourself or the unit, remove the staples when you
open the carton. Let the sides of the carton fall flat onto the floor.

CAUTION: The right handrail is
attached to the deck assembly
by the micro-adjustment
cable. Be sure to leave the
right handrail on top of the
running belt.

CAUTION: Avoid injury by
placing your hands on the side
rails when lifting the rear of
the treadmill. Do not use the
rear roller to lift the treadmill.

• Take the

• To access the front lift bar and its cardboard packing, carefully lift the
black foam section of the right handrail (since its base is attached to the
treadmill by a cable). Remove the front lift bar and set it aside. Leave the
right handrail on top of the running belt.

• Remove the T-knob assembly by lifting the unsecured T-knob and sliding
the opposite end out of the cardboard slot.

• Have your assistant hold onto the side rails at the rear of the treadmill to
lift the deck while you pull the triangular, cardboard end block away from
the rear roller. Set the triangular, cardboard end block aside to use in
step 2 of the assembly instructions.

• Use a paper towel or a clean cloth to wipe off the excess lubricant on the
running belt and deck. Do not wipe off any lubricant that is between the
belt and the deck.

left

handrail off the running belt and set it aside. See Diagram 1.

page 5

Diagram 2

904 Hardware kit.

C

D

B

A

E

Open the hardware kit and make sure that you have the following items. See
Diagram 2. As you identify the contents of the kit, check them off below.

CAUTION: After assembling
the treadmill, place the hex
key in a safe and secure place.
If the running belt should
move off-center, you can use
the 1/4" hex key to align it.

(A) two safety stops—front lift bar installation
(B) two bolts—front lift bar installation
(C) two washers—front lift bar installation
(D) two locking pins—handrail installation
(E) one 1/4" hex key—treadmill assembly and belt adjustment

If any items are missing, contact your authorized Precor dealer. For the dealer
nearest you, call 1-800-4-PRECOR.

page 6

Assembling the 904 Total Body Treadmill

Follow the instructions in this section to assemble the 904 Total Body
Treadmill. It is important to read through the entire procedure before assem­bling your treadmill. If you do not assemble and use this treadmill according to
the following guidelines, you could void the Precor limited warranty.

Installation Requirements

Follow these installation requirements when installing the treadmill:

• Fill out and mail the limited warranty registration card. The serial
number is written on a label underneath the treadmill on the side beam.
During the assembly process, write the serial number on the limited
warranty card and in this Owner’s Manual (see
want a 904 Technical Service Manual, write to:

ATTN: 904 Technical Service Manual
Precor Customer Service Department
P.O. Box 3004
Bothell, WA 98041-3004

• Set up the 904 treadmill on a solid, flat surface. We recommend placing
the treadmill on a low-pile carpet. Do not install the treadmill on hardwood
floors because the wheels might scratch or damage the surface. If the
treadmill is placed on a hardwood floor or a deep-pile carpet, place a piece
of heavy cardboard, plywood, or other flat surface under the unit to
protect the floor or carpet. If the floor is not flat and even, the running belt
may not track properly.

Obtaining Service

). If you

• Locate the treadmill at least 2 feet from walls and furniture. Open space
to the front, sides, and rear of the machine make for a safer mount and
dismount and easier belt adjustment.

page 7

Assembly Instructions

To assist you in the assembly of the 904 treadmill, the items in the hardware
kit, shown in Diagram 2 on page 6, correspond to a particular letter of the
alphabet. These letters appear in the assembly instructions. If necessary, refer
to Diagram 2 while performing the steps below.

To assemble the 904 treadmill, take the following steps:

CAUTION: The lubricant may
stain certain types of fabrics.
Keep the lubricant away from
your clothes. Do not use the
treadmill until you have wiped
off the excess lubricant.

Diagram 3

Preparing to install the front lift bar.

Right handrail
Flywheel

Running belt

Front lift bar bracket
Lower bolt hole

Side rail mount
Triangular, cardboard end block

Elevation tube
Deck

1. Wipe Excess Lubricant Off the Deck. The area between the treadmill’s
running belt and deck is lubricated at the factory. During shipment, the
lubricant tends to migrate toward the rear of the treadmill. Use paper
towels or a clean cloth to wipe the excess lubricant off the deck and
running belt
between the running belt and deck.

before

assembling the treadmill. Do not remove any lubricant

CAUTION: To avoid injury,
place each hand on opposite
sides of the side rails and lift
the front of the treadmill. Do
not lift the treadmill by holding
onto the running belt or front
roller.

2. Install the Front Lift Bar Assembly. (Diagrams 3 and 4) With the treadmill
base flat on the floor near the location where you plan to use it, take the
following steps to install the front lift bar:

a. Place the triangular, cardboard end block, set aside when you

unpacked the treadmill, under the running belt and deck so that it
supports the front end of the unit and lifts the flywheel off of the
floor. See Diagram 3.

b. Remove the two bolts and washers from inside the front lift bar

bracket and set them aside.

c. Slide the front lift bar brackets into the side rail mounts and align the

lower bolt holes.
Note: You may need to ask for assistance to help you lift the front of

the treadmill to properly align the front lift bar brackets with the side
rail mounts.

page 8

Diagram 4

Installing the Front Lift Bar assembly.

Flywheel
Running belt
Front lift bar
Safety stop

Bolt and washer
Side rail

Height adjustment pin
Locking portion of pin

Elevation tube

d. Replace the two bolts and washers (set aside in step 2b.). Make sure

that a washer is on each bolt. Insert a bolt—one on either side of the
treadmill—through the lower bolt hole. Note that the head of the bolt
should appear on the “outside” portion of the side rail. See Diagram 4.
Tighten the bolts using your fingers. Do not use the hex key (E) at this
time.

e. Remove the safety stops (A), bolts (B), and washers (C) from the

hardware kit.

CAUTION: Avoid damaging the
handrails by placing the metal
spacer, attached to the safety
stop, against the side rail.

f. Assemble the safety stops by placing a washer on each bolt. Insert a

bolt through each safety stop.

g. Position the safety stop so that the metal spacer on the end of the

safety stop will be against the side rail. Insert a safety stop—one on
either side of the treadmill—into the side rail’s upper bolt hole as
shown in Diagram 4 and finger-tighten.

h. Securely tighten both the upper and lower mounting bolts into the

side rails using the hex key (E) provided.

i. Remove the triangular, cardboard end block from under the front of

the treadmill.

page 9

Diagram 5

Removing hardware from the T-knob
assembly.

Leather pads
Rod

Flat washer
Thrust bearing

Flat washer

T-knob

Diagram 6

Sliding the rod through the right
handrail mount.

3. Prepare the T-knob Assembly for Installation. (Diagram 5) Remove one
T-knob and its 2 flat washers and 1 thrust bearing (looks like a washer
with ball bearings) from one side of the rod. Take both leather pads off the
rod as shown in Diagram 5.

Smooth side of leather pad
Right handrail

Rod

Right handrail mount

Side rail mount

CAUTION: Make sure that the
micro-adjustment cable does
not loop around the rod or get
pinched between the handrail
mount and the side rail.

4. Install the Handrails. (Diagrams 6, 7, and 8) Move to the right side of the
treadmill to install the right handrail. The right handrail has the micro­adjustment cable running through it. See Diagram 6. Take the following
steps to mount the handrails:

a. Have your assistant turn the handrail so that the mounting holes on

the handrail align with the side rail mounts. Slide the rod through the

handrail

right

b. Pick up a leather pad. Notice that one side is smooth and the other

side is rough. Place the pad onto the rod so that the smooth side
faces the handrail mount. Slide the leather pad up against the
handrail mount.

mount. See Diagram 6.

page 10

Diagram 7

Installing the right handrail and
T-knob assembly.

Micro-adjustment cable
Handrail (right)

T-knob

Handrail mount
Leather pad

Rod
Side rail mount
Safety stop

c. Insert the rod into the side rail mount and apply pressure to push the

T-knob assembly through to the opposite side. See Diagram 7. You
may need to jiggle the rod slightly to help alleviate friction and to
align the rod in the opposite side rail mount.

Note: Take your time and be patient while installing the rod between
the two handrails. The tight fit assures smooth handrail operation.

d. Rest the right handrail on the safety stop.

Diagram 8

Inserting the locking pin.

Running belt

Locking pin
T-knob

Wire loop
Handrail mount

Side rail mount

e. Remove the locking pin (D) from the hardware kit and place the wire

loop over the T-knob. Align the hole in the handrail mount with the
side rail mount and insert the locking pin. See Diagram 8.

page 11

Diagram 9

Installing the left handrail and
securing the T-knob assembly.

Side rail mount

Rod
Leather pad

Left handrail mount
Handrail

Flat washer
Thrust bearing
Flat washer

T-Knob

CAUTION: To provide the
appropriate amount of friction,
the rough side of the leather
pad must be against the side
rail mount.

Diagram 10

Securing the handrails.

Left handrail

Locking pin
Safety stop

f. Move to the opposite side of the treadmill to install the left handrail.

Place the remaining leather pad (rough side facing the side rail
mount) onto the rod and slide the handrail mount onto the rod. See
Diagram 9.

g. Make sure that the 2 washers and 1 thrust bearing are on the T-knob

that you set aside in step 3. To assure proper operation, the thrust
bearing (the one that looks like a washer with ball bearings in it)
must be between the two flat washers. See Diagram 9. Insert the
T-knob and washers into the end of the rod and turn the T-knob so
that it screws into the rod.

Important: If the thrust bearing is not placed between the two flat
washers, the handrail resistance will loosen rapidly during a workout.
With the thrust bearing in its proper position, the resistance between
the T-knobs remains balanced and the handrails maintain a smooth
operation.

page 12

Handrail mount
Wire loop

h. Rest the left handrail on the safety stop. See Diagram 10. Continue

tightening the T-knob until you feel an appropriate amount of
resistance when you move the handrail back and forth.

i. Take the remaining locking pin (D) from the hardware kit and place

the wire loop over the T-knob. Align the locking pin hole in the
handrail mount with the side rail and insert the locking pin. See
Diagram 10.

j. Securely tighten the T-knob by turning it clockwise. Alternately

tighten the T-knobs until both are tight against the side rails.

5. Adjust the incline of the treadmill and set the running belt to the proper
resistance level by following the steps in

Adjusting the Elevation Tube

The height of the elevation tube is adjusted at the factory. The height adjust­ment pin is placed at the middle setting (Setting #3—See Table 1). To receive
optimal performance, you may need to reposition the height adjustment pin by
taking the following steps:

Adjusting the Elevation Tube

.

CAUTION: To avoid injury, the
locking pins should be
inserted and secured during
these steps.

Table 1

Elevation tube settings
according to user’s weight.

Setting #3
Setting #1

Height adjustment pin
Locking portion of pin

Elevation tube

1. Determine the proper Elevation Tube Setting. (Table 1) The elevation
tube has six different settings. Each setting provides a different level of
resistance needed (dependent on your weight) to maintain an efficient
workout. To get optimal performance from your treadmill, refer to the
settings shown in Table 1.

To determine if you have set the proper elevation for your height and
weight, stand on the running belt with your hands on the handrails for
balance. Your feet should slide slowly and easily away toward the rear of
the treadmill. Begin walking. When you are comfortable and well-balanced
on the treadmill, release your grip on the handrails. The running belt
should continue to move freely while you maintain your momentum. If the
running belt slows, stops, or becomes more difficult to walk on, consider
increasing the incline of the treadmill by moving the elevation tube up one
more setting.

Elevation Tube Settings Dependent on Weight

#6

below 80 lbs

80 lbs and below

#5

#4

80 to 100 pounds

100 through 140 pounds

#3

#2

140 through 200 pounds

#1

200 pounds (lbs) and above

Table 1 is an approximation and elevation tube settings may vary slightly
depending on differences in weight and the amount of lubrication between
the running belt and deck. Over time and extended use, you may need to
readjust the elevation tube setting or add lubricant between the running
belt and deck—this is normal and does not require a service call.

Remember that you want to be able to maintain your momentum on the
running belt without having to push off from the handrails. A lubrication
kit, available from an authorized Precor dealer, can be used as friction
(between the running belt and deck) increases. If you do lubricate the
deck, you may need to change the elevation settings. See

Service

to learn how to contact the authorized Precor dealer nearest you.

Obtaining

page 13

Diagram 11

Placing the treadmill on its side.

Micro-adjustment cable

Front lift bar

Running belt
Left handrail

CAUTION: Be sure that the
T-knobs are secure and the
handrails are locked into
position on both sides before
performing this step.

Diagram 12

Moving the elevation tube and
inserting the height adjustment pins.

Height adjustment pin
Locking portion of pin

Elevation tube

2. Position the Treadmill on Its Side. (Diagram 11) Place one hand on each
handrail and gently tip the treadmill onto its side opposite the micro­adjustment knob. See Diagram 11. Be sure the treadmill is balanced and

not

secure on its side and the micro-adjustment knob is
floor, before you let go of the handrails.

3. Adjust the Elevation Tube. (Diagram 12) The elevation tube has six
settings (refer to Table 1). To move the height adjustment pin to another
setting, take the following steps.

resting on the

page 14

CAUTION: To avoid injury, do
not place your fingers
between the locking portion of
the height adjustment pin and
the elevation tube.

Important: Due to the weight of the treadmill, always adjust the elevation

tube while the treadmill is resting on its side. Making adjustments in this
manner also alleviates the possibility of injury.

a. Remove the height adjustment pin by pushing up on the locking

portion that wraps around the tube. Use your fingers to pull the pin
out of the elevation tube hole. Repeat this step on the opposite side.
See Diagram 12. Set the height adjustment pins aside.

b. Slide the elevation tube so that the elevation tube and front lift bar

holes align at the proper setting.

Make sure that the settings are the

same on both elevation tubes.

c. Reinsert the height adjustment pins and push down on the portion

that wraps around the tube to secure the pin into position. Pull and
push on the elevation tube to make sure that it is secure.

d. Return the treadmill to an upright position so that the base is flat on

the floor and go through the following check list.
Make sure that all the bolts and fasteners you installed are secure.

Use the hex key (E) to tighten any bolts that may be loose.
Check that the height adjustment pins are placed in the same setting

in both elevation tubes. If necessary, readjust the settings by
following steps 2 and 3 above.

Make sure that all excess lubricant has been wiped off of the running
belt and deck. Use paper towels or a clean cloth to wipe off the
lubricant.

Checking the Alignment of the Running Belt

Before working out on your treadmill, you need to check the alignment of the
running belt. The running belt on the 904 treadmill has been fully adjusted at
the factory and should track straight on the deck. However, if the running belt
seems to track off center or you hear a chafing noise, stop walking and check
the belt alignment by taking the following steps:

CAUTION: To avoid injury, the
locking pins should be inserted
and the handrails secured
during these procedures.

1. Walk on the treadmill while holding onto the handrails for balance.

2. Observe the running belt for a couple minutes.

3. If the running belt tracks off center or the belt moves toward either
flywheel, you need to align the belt.

4. If you determine that the belt needs alignment, follow the steps in

the Running Belt

Once the treadmill is assembled, be sure to check the alignment of the belt
periodically. Adjust the running belt as soon as it needs alignment to prevent
tearing or fraying of the belt. Any damage due to improper maintenance of the
running belt is not covered by the limited warranty.

found in the maintenance section of this manual.

Aligning

page 15

Using the Precor 904 Total Body Treadmill

In addition to providing an excellent cardiovascular workout, one of the
advantages of the 904 Total Body Treadmill is that it is simple to use. With very
little time or practice, you can learn how to use it effectively. This section
provides information about the following areas:

• beginning and ending your workout

• using the handrails

• working out on the treadmill

• adjusting the resistance of the running belt

Beginning Your Workout

CAUTION: Before beginning
any fitness program, you
should have a complete
physical examination by your
physician.

Prior to beginning a workout, make sure that you have completed the following:

• assembled your 904 treadmill—

• adjusted the elevation tube settings—

• checked the running belt alignment—

•

determined handrail usage—

• stretched your lower body and back—

If a procedure has not been fully completed, refer to that section and complete
the tasks involved before beginning your workout.

Important: We strongly recommend that you secure the handrails in an upright
position while you become familiar with the micro-adjustment knob.

To begin a workout, step onto the running belt. Grasp the handrails and slowly,
turn the micro-adjustment knob to fine-tune the resistance of the running belt.
You should adjust the resistance so that you can walk comfortably, but
maintain momentum without holding onto the handrails for support. For more
information about working out, refer to

Using the Micro-Adjustment Knob

Important: The micro-adjustment knob is a fine-tuning device. If you need to
turn the adjustment knob several rotations to maintain the running belt’s
resistance, try changing the settings in both elevation tubes. See

Elevation Tube

out of the handrail if it is rotated

. Screw threads appear and the micro-adjustment knob can fall

Assembly Instructions

Adjusting the Elevation Tube
Aligning the Running Belt

Using the Handrails

Working Out on Your 904 Treadmill

Working Out on Your 904 Treadmill

.

too

many times.

and

Adjusting the

page 16

Ending Your Workout

To end your workout, gradually slow your pace and reduce the speed of the
running belt till it comes to a complete stop. Step off the running belt and onto
the floor. If the handrails are not locked in an upright position, rest each one on
the safety stop. If you wish to store the treadmill, refer to the instructions found
in

Storing the Treadmill

Remember to incorporate a cool-down period into your workout. A cool-down
period helps you to gradually lower your heart rate and lessen excessive
muscle soreness or stiffness.

.

Diagram 13

904 Total Body Treadmill.

Micro-adjustment knob

904

R

USA

CAUTION: Before beginning
any fitness program, you
should have a complete
physical examination by your
physician.

Working Out on the 904 Treadmill

Before using your treadmill, we recommend that you follow these instructions
and go through a preliminary demonstration of the treadmill. Then, you will be
more familiar with the treadmill when you begin your workout. Diagram 13
shows a fully assembled 904 treadmill with the handrails resting on the safety
stops.

When using the treadmill, follow these general guidelines:

• At the beginning of a workout, take several minutes to bring your heart
rate into your training zone, as shown in Diagram 15 on page 22.

• After your workout, walk slowly for several minutes to cool down your
body and lower your pulse rate.

• Gently stretch your lower body and back before and after a workout to
help prevent stiffness or soreness.

To use the 904 treadmill, follow these steps:

1. Step onto the running belt and grasp the handrails.
Important: Lock the handrails into an upright position until you are

comfortable with the motion of the running belt. Remove the handrail’s
locking pins once you are familiar with the treadmill and are ready to
incorporate arm movement with your walking or running stride for a
“total body” workout.

page 17

2. Begin walking on the running belt. You should start your workout at a
pace that will allow your heart rate to reach your training zone within 5
minutes. Refer to Diagram 15 on page 22. Fine-tune the resistance of the
running belt by slowly turning the micro-adjustment knob. Turn the knob
counterclockwise to increase resistance (clockwise to reduce resistance).
Refer to

Important: Be sure to set the proper incline before working out and
adjusting the resistance. Refer to

3. After your initial warm-up period, maintain your heart rate in your training
zone during your aerobic session. Refer to Diagram 15 on page 22. While
you are walking (or running), maintain a smooth, even stride with the back
and forth motion of the handrails. If you are uncomfortable, lock the
handrails in an upright position while you become more familiar with the
motion of the running belt.

Note: It takes time to incorporate the motion of the handrails into your
workout. Try to reflect the natural movement of your arms when using the
handrails. Because you are working out on a machine, you have the
tendency to overextend your arms. Relax and imagine that you are walking
briskly down the sidewalk. How would your arms enhance your walk or
run? Try to imitate and incorporate that natural, fluid motion throughout
your workout.

4. When you are through exercising, cool down for 3 to 5 minutes by
gradually reducing your belt speed. A proper cool down helps to transport
excess lactic acid out of the working muscles which allows them to
recover faster.

Using the Micro-Adjustment Knob

Adjusting the Elevation Tube

.

.

CAUTION: Before leaving the
treadmill unattended, secure
the handrails into an upright
position using the locking
pins.

5. To end your workout, stop walking or running. Step off the running belt
and onto the floor and place the handrails against the safety stops.

For best results, vary your workouts by changing duration, intensity, and type
of work (such as interval training). We recommend that you keep track of your
workouts by writing them down. This helps you monitor your progress toward
your fitness goals and also use the information as a reference in planning
interesting, challenging workouts.

Using the Handrails

The handrails on the 904 treadmill provide additional benefits when used to
enhance the natural movement of your arms during a workout. Exercise and
tone your upper body for the “total body workout” by moving the handrails
back and forth in natural rhythm with your walking or running stride.

Before using the handrails for an upper body workout, make sure that you have
completed the following procedures:

• assembled your 904 treadmill—

• adjusted the elevation tube settings—

• checked the running belt alignment—

• set the handrail resistance—

• removed the locking pins—

Becoming familiar with the movement of the running belt and the motion of the
handrails takes time. Try to reflect on the natural movement of your arms when
you are walking or running. Imitate that motion while working out on the
treadmill.

Assembly Instructions

Adjusting the Elevation Tube
Aligning the Running Belt

Adjusting the Handrail Resistance

Adjusting the Handrail Resistance

page 18

Tips for using the handrails follow:

• Use the locking pins to secure the handrails in an upright position until
you are comfortable with the movement of the running belt. Once you are
comfortable, you can remove the locking pins. The wire loops attached to
the locking pins let you hang the locking pin on the T-knob.

CAUTION: To avoid injury,
always rest the handrails
against the safety stops before
turning the T-knobs.

CAUTION: If the T-knobs are
loose, the handrails can free
fall toward the rear of the
treadmill. To avoid injury,
always rest the handrails on
the safety stops when
adjusting the handrail
resistance.

• Use the T-knobs to adjust the resistance of the handrails so that you can
easily push and pull the handrails back and forth.

• Match the natural movement of your arms when walking or running. Keep
your arms slightly bent at the elbows. Do not overextend your arms.

• Maintain a smooth, fluid motion. Move the left arm forward with your left
leg. Move your right arm forward with your right leg.

• Do not bounce, bob, or rock back and forth. Keep your back straight and
erect while you workout.

Adjusting the Handrail Resistance

The handrail resistance can be loosened by turning one T-knob counterclock­wise. You do not need to turn both T-knobs. Turning one T-knob automatically
balances the handrail resistance for both sides.

Important: You have to remove the locking pins to use the handrails for an
upper body workout.

Make sure that you hold onto the handrail with one hand while you loosen the
T-knob with the other. Check the resistance of the handrails prior to starting
your total body workout. You want the handrails loose enough to maintain the
natural motion of your arms while you are walking or running. However, the
handrails should provide enough resistance that you feel the need to push and
pull the handrails after your warm-up period.

page 19

Using the Micro-Adjustment Knob

The micro-adjustment knob on the 904 treadmill allows adjustments that affect
the movement of the running belt. Adjust the resistance while you are walking
or running on the treadmill. Before using the micro-adjustment knob, make
sure that you have completed the following procedures:

CAUTION: Avoid excessive
wear to the running belt by
setting the proper elevation for
your weight. Refer to Table 1
on page 13.

• assembled your 904 treadmill—

• adjusted the elevation tube settings—

• checked the running belt alignment—

• determined handrail usage—

Diagram 13 on page 17 shows the location of the micro-adjustment knob on
the 904 treadmill.

Note: Remember that the running belt should move freely while you maintain a
comfortable momentum (without holding onto the handrails).

If more than one person in your household uses the treadmill, be sure to
release the belt resistance at the end of your workout by turning the micro­adjustment knob clockwise till it stops. This allows the next person on the
treadmill to properly readjust the elevation and resistance according to his or
her needs. Refer to Table 1 on page 13 to set the treadmill to the proper
elevation before beginning a workout.

• To increase the resistance of the running belt and decrease speed, slowly
turn the knob counterclockwise. The micro-adjustment knob is a fine­tuning device. Screw threads appear if the micro-adjustment knob is
rotated

too

many times. If you see the threads beginning to appear, turn
the knob clockwise till it stops, step off the treadmill, and readjust its
incline. Refer to

• To reduce the resistance of the running belt and increase speed, slowly
turn the knob clockwise.

Adjusting the Elevation Tube

Assembly Instructions

Adjusting the Elevation Tube
Aligning the Running Belt

Using the Handrails

.

Important: If the micro-adjustment knob is turned clockwise as far as it can go
and you need to continually push against the handrails to keep the running belt
moving, you will need to raise the elevation and reset the height adjustment
pins into the next hole. Refer to

Adjusting the Elevation Tube

.

page 20

Diagram 14

Muscles exercised during
a treadmill workout.

1. Trapezius

2. Deltoid

3. Pectorals

4. Rhomboids

5. Triceps

6. Biceps

7. Latissimus Dorsi

8. Forearm Flexors/Extensors

9. Abdominals

10. Erector Spinae

11. Gluteals

12. Hip Flexors

13. Quadriceps

14. Hamstrings

15. Gastrocnemius/Soleus

16. Peroneus Longus/Brevis

General Aerobic Training Information

A workout on the Precor 904 Total Body Treadmill provides excellent and
efficient cardiovascular conditioning, while strengthening and toning the thighs,
calves, and hips. Darkened areas in Diagram 14 indicate the muscles that can
be improved.

1

1

2

3

5

9

12

6

8

8

13

14

15

16

16

4

7
10

11

To get the most out of each workout, a general understanding of the principles
behind aerobic training is invaluable. The best source of fitness information is
your specialty fitness dealer. In addition to providing information on which
exercise equipment is the best for your individual needs, your specialty fitness
retailer can provide useful advice on training, technique, and exercise physiol­ogy. Your retailer can also recommend good books and videos on these
subjects.

To help you get started in planning and carrying out your fitness program, this
section provides some basic information on aerobic exercise—such as how
hard you should work out, how long each session should be, and how often
you need to exercise to benefit from a regular program.

page 21

Diagram 15

Training zones

HEART RATE TRAINING ZONE

190

190
180

170

160

150

140
130

YOUR HEART RATE

120

110

100

90

80
70

185

180

175

170

165

160

128

104

155

124

101

150

120

98

152

148

144

140

136

132

RECOMMENDED TRAINING ZONE

124

120

117

114

110

107

20

25 30 35 40 45 50 55 60 65 70 75

YOUR AGE

145

116

94

140

112

91

135

108

88

MAX.
HEART
RATE

80% OF
MAX.
HEART
RATE

65% OF
MAX.
HEART
RATE

How Hard Should I Exercise?

Studies show that to achieve the benefits of aerobic exercise, it is necessary to
work out hard enough to raise your heart rate to a certain minimum level,
called the “training zone.” Your training zone depends on your age and level of
fitness.

Diagram 15 shows your recommended heart rate training zone which is
calculated using your age and your maximum attainable heart rate. The chart is
based on a resting heart rate of about 72 for males and 80 for females. Your
optimum training zone is between 65% and 80% of your maximum heart rate.
For efficient aerobic exercise, work only hard enough to keep your heart rate in
this zone. You will obtain the greatest fat-burning benefits when you exercise
within the optimum training zone.

Pushing yourself beyond the recommended range, (that is, exercising so hard
that your heart rate rises above 80% of maximum) can overstress your
muscles. To increase cardiovascular improvement, exercise longer, not harder.

Keep in mind that this zone is an approximation, to be used as a guideline—
individual heart rates vary according to several physiological factors. To
determine your training zone, find your age on the diagram, and then find the
line where they intersect. For example, if you are 35 years old, your training
zone is between 114 and 140 beats per minute. Remember this zone—this is
the heart rate zone you should try to maintain as you work out.

If you do not have an accurate heart rate monitor, you can determine your heart
rate by taking your pulse at a place that you can reach easily and comfortably
while you exercise. Typical locations for measuring heart rate are directly over
the heart on the left side of the chest, on either side of the neck, over the
temple, or on the thumb side of either wrist. Wherever you measure your pulse,
make sure that you use your index and middle fingers—

not your thumb

. Your

thumb has a strong pulse which can affect your heart rate reading.

page 22

Once you locate your pulse, look at the time and count the beats for six
seconds. Multiply that number by 10 to determine the total number of beats per
minute. For example, if you count 14 beats over six seconds, the total number
of beats per minute is 140. Compare the total number of beats with your
training zone as identified in Diagram 15. If necessary, increase or decrease
your activity level to bring your heart rate into your training zone. You can
regulate your work level (and heart rate) by changing the belt’s speed or incline
level.

Remember—your heart rate is the definitive measure of how hard you

are working.

Regardless of your fitness level, avoid doing too much too soon. Running or
walking too fast or setting the elevation too low are common errors. Give
yourself time to become familiar with your treadmill and improve your fitness
level. Then you can gradually increase your speed and change the elevation to
make your workouts more challenging.

How Long Should I Exercise?

The length of each exercise session depends on your fitness level. Exercise
physiologists have determined that, to attain cardiovascular benefits from
exercise, you should maintain your heart rate in the training zone for at least
15 minutes. This is in addition to your warm up time and does not include cool
down. You should always allow several minutes to warm up and bring your
heart rate into your training zone by starting out slowly, and gradually
increasing the work level. Similarly, use several minutes of light exercise to
cool down after the workout and bring your heart rate down to near resting
level.

The higher your fitness level, the longer you should maintain your heart rate in
the training zone (between 20 and 30 minutes). Beginners should always start
slowly and then, gradually increase their sessions up to 20 minutes or more.

How Often Should I Exercise?

Research indicates that aerobic sessions of 20 minutes or more should be
done at least 3 to 5 times a week to obtain significant cardiovascular benefits.
Most experts agree that sensible eating habits and regular aerobic exercise are
the keys to weight control and fitness. A recent study, which tracked several
subjects over a period of years, conclusively shows that exercise, not dieting, is
the key factor to successful long-term weight loss.

page 23

Maintaining the 904 Total Body Treadmill

The 904 treadmill requires little maintenance. Periodically, you need to clean
the treadmill and possibly realign the running belt. Instructions for these
procedures are provided in this section. At the end of this section, you will find
information about how to receive additional service.

Cleaning the Treadmill

CAUTION: A silicone lubricant
exists between the treadmill’s
running belt and deck. Do not
clean between the deck and
running belt because you will
remove the lubricant.

CAUTION: Use proper lifting
techniques to avoid injury
when lifting the front of the
treadmill off the floor. The
904 treadmill weighs
approximately 60 pounds.

Before a workout, use a damp, soft cloth to clean the side rails and handrails.
This procedure helps to remove any dirt or dust that might affect the smooth
operation of the treadmill.

Important: Do not pour water or spray liquids on the treadmill. Allow the
treadmill to dry completely before using.

Storing the Treadmill

The 904 treadmill has wheels at the rear of the treadmill for moving and
storage purposes and provides locking mechanisms for the handrails. To store
the treadmill in a horizontal (base on floor) position, keep in mind that you
need a vertical clearance of 14 to 20 inches if you plan to store it underneath
something. You can also position the treadmill in a vertical position on its front
lift bar to open up floor space when the treadmill is not is use.

To store the treadmill in a horizontal position (base on the floor), take the
following steps:

Note: Perform the following steps on one handrail at a time.

1. Place a handrail in an upright position and secure it using the locking pin.

2. Loosen both T-knobs. Do not remove the T-knobs.

3. Hold onto a handrail with one hand and with the other hand pull the
locking pin out and let it hang from the wire loop that is around the
T-knob.

4. Lower the handrail alongside the deck. To avoid damaging the foam grips,
do not force the handrails over the side rails.

page 24

CAUTION: Always secure the
handrails whenever you leave
the treadmill unattended for
any length of time.

5. Repeat steps 1 through 4 on the opposite handrail.

6. Lock both handrails into the lowered position by tightening both T-knobs
securely.

7. Move to the front of the treadmill. Place both hands on the front lift bar.
Important: Note that the treadmill weighs approximately 60 pounds. To

avoid injury, ask for assistance before lifting the treadmill.

8. Lift the front of the treadmill off the floor and on its wheels roll it to the
storage location.

Diagram 16

Storing the treadmill.

Deck
Side rail

Running belt

Handrail

T-knob

Front lift bar

To store the treadmill in a vertical position as shown in Diagram 16 and free up
floor space when the treadmill is not in use, take the following steps:

1. Follow steps 1 through 6 above to lock the handrails in position and then,
move to the rear of the treadmill.

CAUTION: Do not try to lift the
rear of the treadmill by
holding onto the rear roller as
you may cause injury to
yourself.

Note: If you need to roll the treadmill to a specific location before setting it

into a vertical position, lift the treadmill up using the front lift bar and roll
it to its storage location.

2. Place your hands on opposite sides of the side rails. Lift the treadmill onto
its front lift bar. See Diagram 16. Be sure that the treadmill is secure in a
vertical position before taking your hands off of the side rails.

Aligning the Running Belt

Correct alignment of the running belt is critical to the smooth operation of the
treadmill. The belt is aligned at the factory before shipment. However, during
shipment or by using the treadmill on an uneven surface, the belt might move
off center.

Once the treadmill is assembled, be sure to check the alignment of the belt
periodically. Adjust the running belt as soon as it needs alignment to prevent
tearing or fraying of the belt. Any damage due to improper maintenance of the
running belt is not covered by the limited warranty.

page 25

Diagram 17

Turning the adjustment bolt to
align the running belt.

Deck
Running belt

Rear roller

Belt adjustment bolt

To align the running belt, take the following steps:

1. Insert the locking pins to secure the handrails in an upright position.

2. Walk on the treadmill while holding onto the handrails for balance.

3. If you haven’t already done so, set the elevation of the treadmill and adjust
the micro-adjustment knob so that you can keep your momentum while
walking on the treadmill without pushing off of the handrails. Refer to the
sections,
pins and
knob.

Adjusting the Elevation Tube

to change the height adjustment

Using the Micro-Adjustment Knob

to use the micro-adjustment

Side rail

CAUTION: Be sure to grasp
the handrails while
performing this step.

CAUTION: Do not turn the
adjustment bolt more than
1/2 turn at a time.
Overtightening the bolt can
damage the treadmill.

4. While walking on the running belt, observe (for a few minutes) how it
tracks along the deck. If you see that the running belt is noticeably off
center or moves toward either flywheel, adjust the alignment of the belt.
Use the supplied hex key (E) to turn the adjustment bolts (located at the
rear of the treadmill). See Diagram 17.

Important: If you notice that the belt needs alignment, make the adjust­ments at once. Failure to do so might cause the belt to tear or fray which
is not covered by the limited warranty.

5. Step off the treadmill and tighten the rear adjustment bolt on the side of
the treadmill that the belt tends to move toward. Turn the bolt clockwise
1/2 turn at a time.

Important: Do not stand on or move the running belt while you are turning
the adjustment bolt.

6. Walk on the treadmill for a few minutes to see if the belt is tracking
properly. If necessary, step off the treadmill and turn the appropriate
adjustment bolt clockwise another 1/2 turn.

7. Again, walk on the treadmill for a few minutes to see if the belt is tracking
properly. If it is still not tracking properly, loosen the rear adjustment bolt
on the opposite side 1/2 turn counterclockwise. Do not overtighten the
belt. Continue steps 6 and 7 until the belt tracks centered on the deck.

page 26

Lubricating the Running Belt

The lubricant between the running belt and deck normally tends to dissipate
over an extended period of time. You may not see the change but you will
probably notice that the running belt does not slide as easily as it did when you
first purchased the treadmill and adjusted the elevation tubes according to
Table 1 on page 13.

Check to see that the micro-adjustment knob is turned clockwise as far as it
will go to release all tension from the flywheel resistance belt. If you still need
to raise the height adjustment pins up above the next setting on the elevation
tube to maintain your exercise intensity and the running belt’s momentum, you
may want to consider lubricating the deck and running belt. Lubrication kits
can be obtained through your local dealer.

Obtaining Service

While servicing the 904 treadmill is possible, do not attempt to service the 904
Total Body Treadmill yourself unless you have purchased the 904 Technical
Service Manual and carefully read through the servicing instructions.

For information about product operation or service, contact an authorized
Precor dealer (or a Precor Factory Authorized Service Company). To locate the
Precor dealer or service person nearest you, call 1-800-4-PRECOR.

To help the customer service representative expedite your call, have your serial
number available. The serial number on the 904 treadmill is printed on a label
located underneath the treadmill on the side beam. The best time to write the
serial number in the space provided below is during the assembly process or
when you store the treadmill in an upright position on its front lift bar.

Model number: ________ Serial number: __________________________
If you have any questions regarding the treadmill, use the model and serial

numbers whenever you call your Precor dealer or service person. To purchase
a 904 Technical Service Manual, see your authorized Precor dealer or write to:

ATTN: 904 Technical Service Manual
Precor Customer Service Department
P.O. Box 3004
Bothell, WA 98041-3004

904

page 27

Precor Incorporated
20001 North Creek Parkway
Bothell, WA USA 98041-3004

Precor is a registered trademark of Precor Incorporated.
© 1994 Precor Incorporated.
Specifications subject to change without notice.
1-800-4-PRECOR

NOTICE:

Precor is widely recognized for its innovative, award winning designs of exercise equipment. Precor
aggressively seeks U.S. and foreign patents for both the mechanical construction and the visual
aspects of its product design. Any party contemplating the use of Precor’s product designs is
hereby forewarned that Precor considers the unauthorized appropriation of its proprietary rights to
be a very serious matter. Precor will vigorously pursue all unauthorized appropriation including
through legal actions.

P/N36520-102

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