ProForm 480 CX User Manual

Model No. PATL40906.0
erial No.
S
Serial Number
Decal
QUESTIONS?
If you have questions, or if any parts are missing or damaged, PLEASE CONTACT OUR CUS­TOMER SERVICE DEPARTMENT DIRECTLY.
Call toll-free:
800-830-7240
E-mail: service@goodfamily.cc
USER'S MANUAL
Goodfamily’s Web site: www.goodfamily.cc
ICON’s Web site: www.iconfitness.com
CAUTION
Read all precautions and instruc tions in this manual before using this equipment. Save this manual for future reference.
­Goodfamily is an authorized dealer of this treadmill in the territory of mainland China. This treadmill is designed and manufactured by ICON Health & Fitness, Inc.
TABLE OF CONTENTS
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6
OPERATION AND ADJUSTMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11
HOW TO FOLD AND MOVE THE TREADMILL . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .24
TROUBLESHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .26
CONDITIONING GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .28
PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .31
EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .32
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
PROFORM is a registered trademark of ICON IP, Inc.
2
IMPORTANT PRECAUTIONS
WARNING: T
following important precautions and information before operating the treadmill.
1. It is the responsibility of the owner to ensure that all users of this treadmill are adequately informed of all warnings and precautions.
2. Use the treadmill only as described.
3. Place the treadmill on a level surface, with at least 2.5 m (8 ft.) of clearance behind it and
0.5 m (2 ft.) on each side. Do not place the treadmill on a surface that blocks any air openings. To protect the floor or carpet from damage, place a mat under the treadmill.
4. Keep the treadmill indoors, away from mois­ture and dust. Do not put the treadmill in a garage or covered patio, or near water.
5. Do not operate the treadmill where aerosol products are used or where oxygen is being administered.
6. Keep children under the age of 12 and pets away from the treadmill at all times.
7. The treadmill should be used only by persons weighing 136 kg (300 lbs.) or less.
8. Never allow more than one person on the treadmill at a time.
9. Wear appropriate exercise clothes when using the treadmill. Do not wear loose clothes that could become caught in the treadmill. Athletic support clothes are recommended for both men and women.
shoes; never use the treadmill with bare feet, wearing only stockings, or in sandals.
When connecting the power cord (see page
10.
11), plug the power cord into an earthed cir­cuit. No other appliance should be on the same circuit. When replacing the fuse, an ASTA approved BS1362 type should be fitted to the fuse carrier. A 13 amp fuse should be used.
11. Keep the power cord away from heated sur­faces.
o reduce the risk of burns, fire, electric shock, or injury to persons, read the
12. Never move the walking belt while the power is turned off. Do not operate the treadmill if the power cord or plug is damaged, or if the treadmill is not working properly. (See TROU­BLESHOOTING on page 26 if the treadmill is not working properly.)
13. Read, understand, and test the emergency stop procedure before using the treadmill (see HOW TO TURN ON THE POWER on page 13).
14. Never start the treadmill while you are stand­ing on the walking belt. Always hold the handrails while using the treadmill.
15. The treadmill is capable of high speeds. Adjust the speed in small increments to avoid sudden jumps in speed.
16. The pulse sensor is not a medical device. Various factors, including your movement, may affect the accuracy of heart rate readings. The sensor is intended only as an exercise aid in determining heart rate trends in general.
17. Never leave the treadmill unattended while it is running. Always remove the key and unplug the power cord when the treadmill is not in use.
18. Do not attempt to raise, lower, or move the treadmill until it is properly assembled. (See ASSEMBLY on page 6, and HOW TO FOLD
Always wear athletic
AND MOVE THE TREADMILL on page 24.) You must be able to safely lift 20 kg (45 lbs.) to raise, lower, or move the treadmill.
19. When folding or moving the treadmill, make sure that the storage latch is fully engaged.
When using iFIT.com programs, an electronic
20. “chirping” sound will alert you when the speed and/or incline of the treadmill is about to change. Always listen for the “chirp” and be prepared for speed and/or incline changes. In some instances, the speed and/or incline may change before the personal trainer de­scribes the change.
3
21. When using iFIT.com programs, you can manually override the speed and incline set­tings by pressing the speed and incline but-
ons. However, when the next “chirp” is
t heard, the speed and/or incline will change to the next settings of the CD or video pro­gram.
22. Always remove iFIT.com CDs and videos from your CD player or VCR and disconnect your MP3 player when you are not using them.
24. Never insert any object into any opening.
DANGER: Always unplug the power
25. cord immediately after use, before cleaning
he treadmill, and before performing the
t maintenance and adjustment procedures de­scribed in this manual. Never remove the motor hood unless instructed to do so by an authorized service representative. Servicing other than the procedures in this manual should be performed by an authorized ser­vice representative only.
23. Inspect and properly tighten all parts of the treadmill regularly.
26. This treadmill is intended for in-home use only. Do not use this treadmill in a commer­cial, rental, or institutional setting.
WARNING: Before beginning this or any exercise program, consult your physician. This
is especially important for persons over the age of 35 or persons with pre-existing health problems. Read all instructions before using. ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product.
SAVE THESE INSTRUCTIONS
The decals shown at the right have been placed on the treadmill. If a decal is miss­ing, or if it is illegible, call the telephone number on the front cover of this manual and order a free replacement decal. Apply the decal in the location shown. Note: The decals are not shown at actual size.
4
BEFORE YOU BEGIN
hank you for selecting the new PROFORM
T
readmill. The 480 CX treadmill combines advanced
t technology with innovative design to help you get the most from your exercise in the convenience of your home. And when you’re not exercising, the 480 CX treadmill can be folded up, requiring less than half the floor space of other treadmills.
For your benefit, read this manual carefully before using the treadmill. If you have questions after read-
Accessory Tray
Handgrip Pulse Sensor
Handrail
Storage Latch
®
4
80 CX
ng this manual, please see the front cover of this man-
i
al. To help us assist you, please note the product
u model number and serial number before contacting us. The model number of the treadmill is PATL40906.0 The serial number can be found on a decal attached to the treadmill (see the front cover of this manual for the location).
Before reading further, please familiarize yourself with the parts that are labeled in the drawing below.
Console
Key/Clip
Walking Belt
Foot Rail
BACK
Rear Roller Adjustment Bolts
Circuit Breaker
On/Off Switch
Cushioned Walking Platform
for maximum exercise comfort
RIGHT SIDE
5
ASSEMBLY
3/4” Tek Screw (58)–8
Silver Ground
Screw (33)–1
1/4” Star Washer
(
H
Latch Screw
(XXX)–2
Handrail Bolt (20)–4
Extension Leg Bolt (64)–4
Star Washer (8)–8
Screw (3)–11
Handrail Bolt (50)–4
Handrail Bolt/Extension Leg Bolt (64)–8
1” Tek Screw
(22)–4
Assembly requires two persons. Set the treadmill in a cleared area and remove all packing materials; do not dispose of the packing materials until assembly is completed. Note: The underside of the walking belt is coated with high-performance lubricant. During shipping, a small amount of lubricant may be transferred to the top of the walking belt or the shipping carton. This is a normal condition and does not affect treadmill performance. If there is lubricant on top of the walking belt, wipe off the lubricant with a soft cloth and a mild, non-abrasive cleaner.
Assembly requires the included hex keys, your own phillips screwdriver , and your own rubber mallet .
For help identifying the assembly hardware, see the drawings below.
drawing is the key number of the part, from the PART LIST on pages 30 and 31. The number following the paren­theses is the quantity needed for assembly.
pre-assembled. To avoid damaging plastic parts, do not use power tools for assembly.
1. Make sure that the power cord is unplugged.
With the help of a second person, carefully tip the treadmill onto its left side as shown. Partially fold the Frame (58) so the treadmill is more sta­ble. Do not fully fold the treadmill until it is
completely assembled.
Note: If a part is not in the parts bag, check to see if it has been
1
89
The number in parentheses below each
77
Insert an Extension Leg (89) into the base of the Upright (84) as shown. Note: Be careful not to
pinch the Upright Wire Harness (77) in the base of the Upright. To fully insert the
Extension Leg, it may be necessary to tap on it with a mallet. Next, insert two Extension Leg Bolts (64) with Star Washers (8) into the bottom of the Extension Leg, and firmly tighten the Extension Leg Bolts.
6
8
58
64
2. With the help of a second person, carefully tip the treadmill onto its right. Partially fold the
rame (58) so the treadmill is more stable. D
F
not fully fold the treadmill until it is com-
letely assembled.
p
Insert the other Extension Leg (89) into the base of the Uprights (84) as shown. Next, insert two Extension Leg Bolts (64) into the bottom of the Extension Leg, and firmly tighten the Extension Leg Bolts.
.
2
o
89
8
64
58
3. Attach four Base Pads (82) to the base of the Uprights (84) with four 1” Tek Screws (22).
With the help of a second person, carefully raise the treadmill so that all four Base Pads (82) are on the floor and the Upright (84) is in a vertical position.
4. Have a second person hold the Handrail (20) near the Uprights (84). Harness (77) into the hole in the bottom of the Handrail and out of the top as shown.
Insert the Upright Wire
3
82
84
82
82
22
82
22
84
22
4
64
Next, set the Handrail (20) on the Uprights (84).
Do not let the Upright Wire Harness (77) fall into the right Upright.
Attach the Handrail (20) with four Handrail Bolts (64) and four Star Washers (8); start all four
Handrail Bolts and then firmly tighten them.
8
20
64
84
8
77
84
7
5. While a second person holds the console as-
embly near the Handrail (20), attach the ground
s wire to the indicated hole in the Handrail with a
round Screw (33).
G
5
Ground
Wire
33
ole
H
20
Console
Assembly
6. While the second person continues to hold the console assembly, locate the wire harness un­derneath the console assembly
Connect the wire harness from the console as­sembly to the Upright Wire Harness (77).
sure to connect the connectors properly (see the inset drawing). The connectors should slide together easily and snap into place. If
the connectors do not slide together easily and snap into place, turn one connector and then try again. IF THE CONNECTORS ARE NOT CON-
NECTED PROPERLY, THE CONSOLE MAY BE DAMAGED WHEN THE POWER IS TURNED ON. Then, insert the connectors down-
ward into the Handrail (20).
7. Set the console assembly on the Handrail (20).
Be careful to avoid pinching any of the wires. Make sure that the ground wire (see step 5) and the wire harness from the console as sembly (see step 6) are in the indicated chan­nel.
.
Make
-
6
Console
Assembly
7
Channel
Wire
77
20
Console Assembly
77
Hand tighten five Screws (3) into the Handrail (20) and the console assembly. Start all five
Screws, but do not tighten them yet. Do not put Screws into the two indicated holes.
20
3
3
No Screws
3
8
8. Hand tighten four additional Screws (3) into the
andrail (20) and the console assembly. Then,
H
tighten all nine Screws used in step 7 and this step; do not overtighten the Screws.
lug in the power cord as described on page 11,
P and turn on the power as described on page 13. Note: The treadmill may automatically rise to the maximum incline level and then return to the minimum level.
8
3
Console Assembly
20
3
9. Attach the Latch Housing (73) to the left Upright
(84) with two Screws (3). Make sure that the
large hole in the Latch Housing is on the side shown. Do not overtighten the Screws.
If the pin is not preassembled in the Latch Housing (73), remove the knob from the pin. Make sure that the collar and the spring are on the pin as shown. Insert the pin into the Latch Housing, and tighten the knob back onto the pin.
10.Place the treadmill in the storage position (see HOW TO FOLD AND MOVE THE TREADMILL on page 24).
Next, place the cylinder end of the Shock (92) near the bracket on the base of the Uprights (84).
9
10
Knob
73
3
Large
Hole
84
25
84
Spring
Collar
Pin
58
25
See the two small inset drawings. Using your fin­gernail or the end of a screwdriver, press on the end of the Shock Pin (25) to loosen it from the Shock (92). Next, rotate the Shock Pin and pull it out of the Shock. Be careful to avoid losing
the Shock Pin.
See drawing 10a. Press the cylinder end of the Shock (92) onto the ball on the bracket. Next, in­sert the end of the Shock Pin (25) through two of the small holes in the end of the Shock. Then, rotate the Shock Pin until it clips onto the Shock.
92
10a
25
92
Bracket
Cylinder
25
Bracket
9
11.Raise the Shock (92) to a vertical position. Remove the Shock Pin (25) from the raised end of the Shock as described in step 6. If neces-
ary, rotate the Shock to align the end of the
s Shock with the ball on the bracket on the Frame (58).
ext, press the Incline increase and decrease
N
uttons until the ball on the bracket is aligned
b with end of the Shock (92). Then, press the end of the Shock onto the ball. Note: It may be nec­essary to press the end of the Shock onto the ball while the Frame is moving.
See drawing 11a. Insert the Shock Pin (25) into the two indicated small holes in the end of the Shock (92). Then, rotate the Shock Pin until it clips onto the Shock. Note: Extra Shock Pins are included.
Press the Incline decrease button until the treadmill is at the lowest incline level.
unplug the power cord and lower the treadmill Frame (58) to the floor.
Then,
11
11a
58
Holes
25
Bracket
25
92
92
12. Make sure that all parts are properly tightened before you use the treadmill. Note: Extra hardware may
be included. Keep the included hex keys in a secure place; the large hex key is used to adjust the walking belt (see page 27). To protect the floor or carpet, place a mat under the treadmill.
If you purchase the optional chest pulse sensor (see page 23), follow the steps below to install the receiver included with the chest pulse sensor.
1. Remove the key from the console and unplug
the power cord.
Remove the Screw (3) and the Access Door (76) from the back of the Console Base (85).
2. Connect the wire on the receiver (A) to the indi-
cated wire extending from the Console Base (85). Hold the receiver so the small cylinder is
oriented as shown and is facing the Console
Attach the receiver to the plastic posts on
Base.
the Access Door (76) with the two included small screws.
3.
Make sure that no wires are pinched. Reattach the Access Door (76) with the Screw (3). Discard the other wires included with the receiver.
Small Screws
85
A
Small
Cylinder
76
Wire
3
10
OPERATION AND ADJUSTMENT
HE PRE-LUBRICATED WALKING BELT
T
Your treadmill features a walking belt coated with high-performance lubricant. IMPORTANT: Never apply sili­cone spray or other substances to the walking belt or the walking platform. Such substances will deterio­rate the walking belt and cause excessive wear.
HOW TO PLUG IN THE POWER CORD
This product must be earthed. If it should malfunction or break
down, earthing provides a path of least resistance for electric cur­rent to reduce the risk of electric shock. This product is equipped with a power cord having an equipment-earthing conductor and an earthing plug.
be replaced with a manufacturer-recommended power cord.
See drawing 1. Plug the indicated end of the power cord into the socket on the treadmill.
See drawing 2. Plug the power cord into an appropriate outlet that is properly installed and earthed in accordance with all local codes and ordinances. Important: The treadmill is not compatible with
GFCI-equipped outlets.
Important: If the power cord is damaged, it must
1
Socket on Treadmill
Power
Cord
2
Outlet
DANGER: Improper connection of the equipment-earthing conductor can result in an in-
creased risk of electric shock. Check with a qualified electrician or serviceman if you are in doubt as to whether the product is properly earthed. Do not modify the plug provided with the product—if it will not fit the outlet, have a proper outlet installed by a qualified electrician.
1
1
CONSOLE DIAGRAM
Note: If there is a sheet of clear plastic on the face of the console, remove it.
FEATURES OF THE CONSOLE
The treadmill console offers a selection of features designed to make your workouts more effective. When you select the manual mode of the console, you can change the speed and incline of the treadmill with the touch of a button. As you exercise, the console will display continuous exercise feedback. You can even measure your heart rate using the handgrip pulse sen­sor or the optional chest pulse sensor (see page 23).
The console also features ten trainer programs. Each trainer program automatically controls the speed and incline of the treadmill as it guides you through an ef­fective workout. In addition, the console offers two heart rate programs. Each heart rate program adjusts the speed and incline of the treadmill to keep your heart rate near a target heart rate during your workout. Note: You must wear the optional chest pulse sensor to use the heart rate programs.
The console also features iFIT.com interactive technol­ogy. Having iFIT.com technology is like having a per sonal trainer in your home. Using a stereo audio cable,
Key
-
Clip
you can connect the treadmill to your portable stereo, home stereo, computer, or VCR and play special iFIT.com MP3, CD, and video programs (iFIT.com MP3 programs, CDs, and videocassettes are available sepa­rately). iFIT.com programs automatically control the speed and incline of the treadmill as a personal trainer guides you through every step of your workout; high­energy music provides added motivation.
load iFIT.com MP3 programs, go to www.iFIT.com. To purchase iFIT.com CDs or videocassettes, call the telephone number on the front cover of this manual.
With the treadmill connected to your computer, you can also go to www.iFIT.com and access iFIT.com programs directly from our Web site. See
www.iFIT.com for more information.
To use the manual mode of the console, follow the steps beginning on page 13. To use a trainer program, see page 15. To use a heart rate program, see page 16. To use an iFIT.com MP3, CD, or video program, see page 17. To use an iFIT.com directly from our Web site, see page 19.
To down-
program
12
HOW TO TURN ON THE POWER
lug in the power cord
P (see page 11). Next, lo-
ate the on/off switch near
c the power cord. Make sure that the switch is in the “on” position.
Next, stand on the foot rails of the treadmill. Find the clip attached to the key (see the drawing on page 12) and slide the clip onto the waistband of your clothes. Then, insert the key into the console. After a moment, the display will light.
uation, the key can be pulled from the console, causing the walking belt to slow to a stop. Test the clip by carefully taking a few steps backward; if the key is not pulled from the console, adjust the posi­tion of the clip.
HOW TO USE THE MANUAL MODE
Important: In an emergency sit-
On
Position
increase and decrease buttons. Each time you
ress a button, the
p speed setting will
hange by 0.1 km/h; if
c you hold down a button, the speed setting will change in increments of 0.5 km/h. Note: After you press the buttons, it may take a moment for the walking belt to reach the selected speed setting.
If you press one of the numbered speed buttons, the walking belt will gradually change in speed until it reaches the selected speed setting.
To stop the walking belt, press the Stop button. The time will begin to flash in the display. To restart the walking belt, press the Start button, the Speed increase button, or one of the numbered speed buttons.
Note: The first time the treadmill is used, observe the alignment of the walking belt, and center the walking belt if necessary (see page 23).
Insert the key into the console.
1
See HOW TO TURN ON THE POWER above.
Select the manual mode.
2
When you insert the key, the manual mode will be selected. If you have selected a program, reselect the manual mode by pressing the Heart Rate Programs button repeat edly until a track appears in the display.
Start
the walking belt.
Track
3
To start the walking belt, press the Start button, the Speed increase button, or one of the speed buttons numbered 2 through 18.
If you press the Start button or the Speed in­crease button, the walking belt will begin to move at 2 km/h. As you exercise, change the speed of the walking belt as desired by pressing the Speed
Change the incline of the treadmill as desired.
4
To change the incline of the treadmill, press the Incline increase and de­crease buttons. Each time you press a button, the incline will change by
0.5%. Note: After you press the buttons, it may take a moment for the treadmill to reach the se­lected incline setting.
Follow your progress with the display.
5
­When the
manual mode is selected, the display will show a track that represents 400 meters (1/4 mile). As you walk or run, the indi­cators around the track will appear in succession until the entire track appears. The track will then disappear and the indicators will again begin to ap­pear in succession.
Track
13
The left side of the dis­play will show the
lapsed time, the dis-
e tance that you have
alked or run, and the
w incline level of the tread­mill. Note: When a program is selected (except for heart rate program 2), the display will show the time remaining in the program instead of the elapsed time.
The right side of the display will show the approximate number of calories you have burned, the speed of the walking belt, and your pace (in minutes per kilometer). The right side of the display will also show your heart rate when you use the handgrip pulse sensor or the optional chest pulse sensor.
To measure your heart rate, stand on the foot rails and hold the metal contacts on the
andrail—a
h pulse is detected, the heart symbol in the right side
f the display will begin to flash each time your
o heart beats, one or two dashes will appear, and then your heart rate will be shown.
accurate heart rate reading, continue to hold the contacts for about 15 seconds.
Turn on the fan if desired.
void moving your hands.When your
For the most
7
To turn on the fan, press the Fan button. To turn on the fan at high speed, press the button a sec­ond time. To turn off the fan, press the button a third time. Note: If the fan is left on when the walk­ing belt is stopped, the fan will automatically turn off after a few minutes.
When you are finished exercising, remove the
8
key.
Note: The console can display speed and dis­tance in either kilometers or miles. To find which unit of measurement is selected, or to change the unit of measurement, see THE INFORMATION MODE on page 23.
structions in this section refer to kilometers.
To reset the display, press the Stop button, re­move the key, and then reinsert the key.
Measure your heart rate if desired.
Note: For simplicity, all in-
6
Note: If you use the handgrip pulse sensor and the op­tional chest pulse sensor at the same time, the console will not display your heart rate accurately. Before using the handgrip pulse sensor, remove the sheets of clear plastic from the metal contacts. In addition, make sure that your hands are clean.
Contacts
Step onto the foot rails, press the Stop button, and
adjust the incline of the treadmill to the lowest setting. The incline must be at the lowest setting when you fold the treadmill to the storage posi­tion you will damage the treadmill. Next, remove
the key from the console and put it in a secure place. Note: If the display remains lit after the
key is removed, the console is in the “demo” mode. See page 23 and turn off the demo mode.
When you are finished using the treadmill, switch the on/off switch to the “off” position and unplug the power cord.
14
OW TO USE A TRAINER PROGRAM
H
play.) The speed settings for the next several seg­ments will be shown in the columns to the right.
nsert the key into the console.
I
1
See HOW TO TURN ON THE POWER on page
13.
Select a trainer program.
2
To select one of the trainer pro­grams, press the Trainer Programs button re peatedly until one of the program indicators (“P1” through “P10”) appears in the display. When a trainer pro­gram is selected, the program time will appear in the display, the maximum incline setting of the program and the maximum speed setting of the program will flash in the display for a few seconds, and a profile of the speed settings of the program will scroll across the display.
Press the Start button or the Speed increase
3
button to start the program.
A moment after you press the button, the treadmill will automatically adjust to the first speed and in­cline settings of the program. Hold the handrails and begin walking.
Each program is divided into 30, 50, or 60 one­minute segments. One speed setting and one in­cline setting are programmed for each segment. Note: The same speed setting and/or incline setting may be programmed for two or more consecutive segments.
The speed setting for the first seg­ment will be shown in the flashing Current Segment column of the display. (The incline set tings are not shown in the upper part of the dis-
-
Current Segment
When only three seconds remain in the first seg-
ent of the program, both the Current Segment
m column and the column to the right will flash and a series of tones will sound. If the speed and/or in­cline of the treadmill is about to change, the speed setting and/or the incline setting will flash in the display to alert you.
When the first segment is completed,
settings will move one column to the left
speed setting for the second segment will then be shown in the flashing Current Segment column and the treadmill will automatically adjust to the speed and incline settings for the second seg­ment. Note: If all of the indicators in the Current Segment column are lit,
move downward
appear in the display.
The program will continue in this way until the speed setting for the last segment is shown in the Current Segment column and the last segment ends. The walking belt will then slow to a stop.
If the speed or incline setting for the current seg­ment is too high or too low, you can manually override the setting by pressing the Speed or Incline buttons. Every few times a Speed button is pressed, an additional indicator will appear or dis­appear in the Current Segment column; if any of the columns to the right of the Current Segment column have the same number of lit indicators as the Current Segment column, an additional indica­tor may appear or disappear in those columns as
Important: When the current segment
well.
ends, the treadmill will automatically adjust to the speed and incline settings for the next seg ment.
To stop the program at any time, press the Stop button. The time will begin to To restart the program, press the Start the Speed increase button. The walking belt will begin to move at 2 km/h. When the next segment of the program begins, the treadmill will automati­cally adjust to the speed and incline settings for the next segment.
-
so that only the highest indicators
the speed settings may
flash in the display.
all speed
. The
-
button or
15
ollow your progress with the display.
F
4
See step 5 on page 13.
Measure your heart rate if desired.
5
See step 6 on page 14.
Turn on the fan if desired.
6
See step 7 on page 14.
When you are finished exercising, remove the
7
key from the console.
See step 8 on page 14.
OW TO USE A HEART RATE PROGRAM
H
Heart rate program 1 will automatically adjust the speed and incline of the treadmill to keep your heart rate within a preset range during your workout. Heart rate program 2 will keep your heart rate near a target heart rate setting that you select.
CAUTION: If you have heart prob-
lems, or if you are over 60 years of age and have been inactive, do not use the heart rate programs. If you are taking medication regu­larly, consult your physician to find whether the medication will affect your exercise heart rate.
Follow the steps below to use a heart rate program.
Put on the optional chest pulse sensor.
1
See the instructions included with the chest pulse sensor.
Insert the key into the console.
2
See HOW TO TURN ON THE POWER on page
13.
Select a heart rate program.
3
To select a heart rate program, press the Heart Rate Programs button repeatedly until “P1” or “P2” appears in the display.
If heart rate program 1 is selected,
a profile of the target heart rate settings of the program will scroll across the display.
If heart rate program 2 is selected, a graphic representing your heartbeat will appear in the dis play.
-
16
nter a target heart rate setting.
E
4
If heart rate program 1 is selected,
mum target heart rate setting of the program will appear in the display.
f desired, press the in-
I crease and decrease buttons beside the Heart Rate Programs button to change the maximum target heart rate setting (see EXERCISE INTEN-
SITY on page 28).
mum target heart rate setting, the intensity level of the entire program will change.
If heart rate program 2 is selected, the target heart rate setting for the program will be dis­played. If desired, press the increase and de­crease buttons beside the Heart Rate Programs button to change the target heart rate setting
EXERCISE INTENSITY on page 28).
same target heart rate setting will be programmed for the entire program.
Press the Start button or the Speed increase
5
button to start the program.
A moment after you press the button, the treadmill will automatically adjust to the first speed and in­cline settings of the program. Hold the handrails and begin walking.
Heart rate program 1 is divided into 30 one-minute segments. One target heart rate setting is pro­grammed for each segment. (Note: The same tar­get heart rate setting may be programmed for two or more consecutive segments.) Heart rate pro­gram 2 is divided into 100 one-minute segments. The same target heart rate setting is programmed for all segments. Note: For a shorter workout, sim ply stop the program before it ends.
If heart rate program 1 is selected, the target heart rate setting for the first segment will be shown in the flashing Current Segment column of the display. next several segments will be shown in the columns to the right. When only three seconds re main in the first segment, both the Current Segment column and the column to the right will
the maxi-
Note: If you change the maxi-
Note: The
Current Segment
The target heart rate settings for the
(see
flash and a series of tones will sound. When the first segment ends,
ill move one column to the left.
w
rate setting for the second segment will then be
hown in the flashing Current Segment column.
s
During both heart rate programs, the console will regularly compare your heart rate to the current target heart rate setting. If your heart rate is too far below or above the target heart rate setting, the speed of the walking belt will automatically in­crease or decrease to bring your heart rate closer to the target heart rate setting. If the speed of the walking belt reaches 12 km/h and your heart rate is still too far below the target heart rate setting, the incline of the treadmill will also increase.
If the speed or incline setting is too high or too low at any time during the program, you can adjust the setting with the Speed or Incline buttons. However, each time the console compares your heart rate to the target heart rate setting, the speed and/or in­cline of the treadmill may automatically change to bring your heart rate closer to the target heart rate setting.
If your pulse is not detected during the program, the letters “PLS” will flash in the display and the speed and/or incline of the treadmill may automat­ically decrease.
To stop the program at any time, press the Stop button. The time will begin to flash in the display. To restart the program, press the Start button or the Speed increase button. The walking belt will begin to move at 2 km/h. When the console com­pares your heart rate to the target heart rate set­ting, the speed and/or incline of the treadmill may
-
automatically change to bring your heart rate closer to the target heart rate setting.
Follow your progress with the display.
all target heart rate settings
he target heart
T
6
See step 5 on page 13.
Turn on the fan if desired.
7
See step 7 on page 14.
When you are finished exercising, remove the
8
key from the console.
­See step 8 on page 14.
17
HOW TO CONNECT THE TREADMILL TO USE
LINE OUT
PHONES
L
INE OUT
PHONES
AUDIO OUT
R
IGHT
LEFT
LINE OUT
A
PHONES
AUDIO OUT
RIGHT
L
EFT
LINE OUT
IFIT.COM PROGRAMS
To use iFIT.com MP3 or CD programs
onnect the treadmill to your MP3 player, CD player,
c
ortable stereo, home stereo, or computer. See pages
p
, you must
18 and 19 for connecting instructions. To use iFIT.com programs directly from our Web site, you must con­nect the treadmill to your computer. See page 19 for connecting instructions.
, you must connect the treadmill to your VCR.
grams
To use iFIT.com video pro-
See page 20 for connecting instructions.
HOW TO CONNECT YOUR MP3 PLAYER OR CD PLAYER
A. Plug one end of the included 3.5 mm to 3.5 mm
stereo audio cable into the input jack on the con­sole. Plug the other end of the cable into a jack on your MP3 player or CD player. Plug your head­phones into the headphone jack on the console.
A
Audio Cable
Headphones
HOW TO CONNECT YOUR PORTABLE STEREO
ote: If your stereo has an RCA-type AUDIO OUT
N jack, see instruction A below. If your stereo has a
.5 mm LINE OUT jack, see instruction B. If your
3 stereo has only a PHONES jack, see instruction C.
A. Plug one end of a long 3.5 mm to RCA stereo audio
cable (available at electronics stores) into the input jack on the console. Plug the other end of the cable into the AUDIO OUT jack on your stereo.
A/B
Audio Cable
B. See the drawing above. Plug one end of a long 3.5
mm to 3.5 mm stereo audio cable (available at elec­tronics stores) into the input jack on the console. Plug the other end of the cable into the LINE OUT jack on your stereo. Note: While the cable is plugged into the LINE OUT jack, do not plug your headphones into the headphone jack on the con­sole.
C. Plug one end of a long 3.5 mm to 3.5 mm stereo
audio cable (available at electronics stores) into the input jack on the console. Plug the other end of the cable into the PHONES jack on your stereo. Plug your headphones into the headphone jack on the console.
C
Audio Cable
Headphones
18
HOW TO CONNECT YOUR HOME STEREO
CD
VCR
Amp
L
INE OUT
LINE OUT
A
CD
VCR
Amp
LINE OUT
LINE OUT
CD
VCR
Amp
LINE OUT
LINE OUT
HOW TO CONNECT YOUR COMPUTER
ote: If your stereo has an unused LINE OUT jack,
N see instruction A below. If the LINE OUT jack is
eing used, see instruction B.
b
A. Plug one end of a long 3.5 mm to RCA stereo audio
cable (available at electronics stores) into the input jack on the console. Plug the other end of the cable into the LINE OUT jack on your stereo. Note: While the cable is plugged into the LINE OUT jack, do not plug your headphones into the headphone jack on the console.
A
Audio Cable
. Plug one end of a long 3.5 mm to 3.5 mm stereo
A
audio cable (available at electronics stores) into the
nput jack on the console. Plug the other end of the
i cable into the LINE OUT jack on your computer. Note: While the cable is plugged into the LINE OUT jack, do not plug your headphones into the head­phone jack on the console.
A
Audio Cable
B. Plug one end of a long 3.5 mm to RCA stereo audio
cable (available at electronics stores) into the input jack on the console. Plug the other end of the cable into an RCA Y-adapter (available at electronics stores). Next, remove the wire that is currently plugged into the LINE OUT jack on your stereo and plug the wire into the unused side of the Y-adapter. Plug the Y-adapter into the LINE OUT jack on your stereo. Note: While the Y-adapter is plugged into the LINE OUT jack, do not plug your headphones into the headphone jack on the console.
B
Audio Cable
Wire removed from
LINE OUT jack
RCA
Y-adapter
19
HOW TO CONNECT YOUR VCR
AUDIO OUT
RIGHT
LEFT
VIDEO AUDIO
ANT. IN
R
FOUT
IN
OUT
CH 34
VIDEO AUDIO
ANT. IN
RF OUT
IN
OUT
CH 34
A
AUDIO OUT
RIGHT
LEFT
VIDEO AUDIO
ANT. IN
RF OUT
IN
OUT
CH 34
ote: If your VCR has an unused AUDIO OUT jack,
N see instruction A below. If the AUDIO OUT jack is
eing used, see instruction B. If you have a TV
b with a built-in VCR, see instruction B. If your VCR is connected to your home stereo, see HOW TO CONNECT YOUR HOME STEREO on page 19.
A. Plug one end of a long 3.5 mm to RCA stereo audio
cable (available at electronics stores) into the input jack on the console. Plug the other end of the cable into the AUDIO OUT jack on your VCR.
A
Audio Cable
B. Plug one end of a long 3.5 mm to RCA stereo audio
cable (available at electronics stores) into the input jack on the console. Plug the other end of the cable into an RCA Y-adapter (available at electronics stores). Next, remove the wire that is currently plugged into the AUDIO OUT jack on your VCR and plug the wire into the unused side of the Y-adapter. Plug the Y-adapter into the AUDIO OUT jack on your VCR.
B
RCA
Audio Cable
Wire removed from
Y-adapter
AUDIO OUT jack
HOW TO USE AN IFIT.COM MP3, CD, OR VIDEO PROGRAM
To use an iFIT.com MP3, CD, or video program, you
ust connect the treadmill to your MP3 player, CD
m
layer, or VCR. See HOW TO CONNECT THE
p TREADMILL TO USE IFIT.COM PROGRAMS on pages 18 to 20. To download iFIT.com MP3 pro-
grams, go to www.iFIT.com. To purchase iFIT.com CDs or videocassettes, call the telephone number on the front cover of this manual.
Follow the steps below to use an iFIT.com MP3, CD, or video program.
Insert the key into the console.
1
See HOW TO TURN ON THE POWER on page 13.
Select the iFIT.com mode.
2
To select the iFIT.com mode, press the iFIT but­ton. The let­ters “iFIT” will appear in the display.
Press the Play button on your MP3 player, CD
3
player, or VCR.
Note: If you are using an iFIT.com CD, insert the CD into your CD player; if you are using an iFIT.com videocassette, insert the videocassette into your VCR.
A moment after the Play button is pressed, your personal trainer will begin guiding you through your workout. Simply follow your personal trainer’s instructions. Note: If the time is flashing in the dis­play, press the Start button or the Speed increase button on the console. The treadmill will not re spond to an MP3, CD, or video program while the time is flashing in the display.
During the program, an electronic “chirping” sound will alert you when the speed and/or incline of the treadmill is about to change. CAUTION: Always
listen for the “chirp” and be prepared for speed and/or incline changes. In some instances, the speed and/or incline may change before your personal trainer describes the change.
-
20
If the speed or incline settings are too high or too low, you can manually override the settings at any
ime by pressing the Speed or Incline buttons on
t the console. However,
eard, the speed and/or incline will change to
h the next settings of the program.
when the next “chirp” is
• Make sure that the audio cable is properly
connected.
• If you are using a portable CD player and the
CD skips, set the CD player on the floor or an­other flat surface instead of on the console.
To stop the walking belt at any time, press the Stop button on the console. The time will begin to flash in the display. To restart the program, press the Start button or the Speed increase button. After a moment, the walking belt will begin to move at 2 km/h. When the next “chirp” is
heard, the speed and/or incline will change to the next settings of the program
When the program is completed, the walking belt will stop. Note: To use another MP3, CD, or video program, press the Stop button or remove the key and go to step 1 on page 20.
Note: If the speed and/or incline of the treadmill does not change when a “chirp” is heard:
• Make sure that the letters “iFIT” appear in the display and that the time is not flashing in the display. If the time is flashing, press the Start button or the Speed increase button on the console.
• Adjust the volume of your MP3 player, CD player, or VCR. If the volume is too high or too low, the console may not detect the program signals.
.
Follow your progress with the display.
4
See step 5 on page 13.
Measure your heart rate if desired.
5
See step 6 on page 14.
Turn on the fan if desired.
6
See step 7 on page 14.
When you are finished exercising, remove the
7
key from the console.
See step 7 on page 17.
CAUTION: Always remove iFIT.com CDs and videocassettes from your CD player and VCR and disconnect your MP3 player when you are not using them.
21
HOW TO USE AN IFIT.COM PROGRAM DIRECTLY FROM OUR WEB SITE
Our Web site at www.iFIT.com allows you to access programs directly from the internet. Additional options are soon to be available. See www.iFIT.com for details.
To use programs from our Web site, you must connect the treadmill to your home computer. See HOW TO CONNECT YOUR COMPUTER on page 19. In addition, you must have an internet connection and an internet service provider. A list of specific system re­quirements is found on our Web site.
Follow the steps below to use a program from our Web site.
Insert the key into the console.
1
See HOW TO TURN ON THE POWER on page 13.
Hold the handrails, step onto the walking belt, and begin walking. During the program, an electronic
chirping” sound will alert you when the speed
“ and/or incline of the treadmill is about to change.
AUTION: Always listen for the “chirp” and be
C prepared for speed and/or incline changes.
If the speed or incline settings are too high or too low, you can manually override the settings at any time by pressing the Speed or Incline buttons on the console. However, when the next “chirp” is
heard, the speed and/or incline will change to the next settings of the program.
To stop the walking belt at any time, press the Stop button on the console. The time will begin to flash in the display. To restart the program, press the Start button or the Speed increase button. After a moment, the walking belt will begin to move at 2 km/h. When the next “chirp” is heard,
the speed and incline will change to the next settings of the program
.
Select the iFIT.com mode.
2
See step 2 on page 20.
Go to your computer and start an internet
3
connection.
Start your web browser, if necessary, and go to
4
our Web site at www.iFIT.com.
Follow the desired links on our Web site to se-
5
lect a program.
Read and follow the on-line instructions for using a program.
Follow the on-line instructions to start the
6
program.
When you start the program, an on-screen count­down will begin.
Return to the treadmill and stand on the foot
7
rails. Find the clip attached to the key and slide the clip onto the waistband of your clothes.
When the program is completed, the walking belt will stop. Note: To use another program, press the Stop button and go to step 5.
Note: If the speed and/or incline of the treadmill does not change when a “chirp” is heard, make sure that the letters “iFIT” appear in the display and that the time is not flashing in the display. In addition, make sure that the audio cable is properly connected.
Follow your progress with the display.
8
See step 5 on page 13.
When you are finished exercising, remove the
9
key from the console.
See step 7 on page 14.
When the on-screen countdown ends, the program will begin and the walking belt will begin to move.
22
THE INFORMATION MODE
he console features an information mode that keeps
T track of treadmill usage information. The information
ode also allows you to select kilometers or miles as
m the unit of measurement and to turn on and turn off the demo mode.
When the console is in the demo mode, the power cord can be plugged in, the key can be removed from the
onsole, and the indicators in the display will automati-
c cally appear in a preset sequence; the buttons on the
onsole will not operate. I
c
formation mode is selected, press the Speed de­crease button so “d” disappears.
f a “d” appears when the in-
To select the information mode, hold down the Stop button, insert the key into the console, and then release the Stop button. When the information mode is se­lected, the following information will appear in the dis­play:
The center of the display will show the total number of kilometers or miles that the walking belt has moved. The lower part of the display will show the total number of hours that the treadmill has been operated. In addition, an “M” for metric kilometers or an “E” for English miles will appear in the lower part of the display. To change the unit of measurement, press the Speed increase button.
IMPORTANT: If a “d” appears in the display, the con­sole is in the “demo” mode. This mode is intended to be used only when a treadmill is displayed in a store.
To exit the information mode, remove the key from the console.
THE OPTIONAL CHEST PULSE SENSOR
An optional chest pulse sensor adds even more fea­tures to the console. The chest pulse sensor offers hands-free operation, and enables you to use the con­sole’s two heart rate programs.
tional chest pulse sensor, call the telephone num­ber on the front cover of this manual.
To purchase the op-
23
HOW TO FOLD AND MOVE THE TREADMILL
HOW TO FOLD THE TREADMILL FOR STORAGE
Before folding the treadmill, adjust the incline to the lowest position. If this is not done, the treadmill may be per-
anently damaged. Next, unplug the power cord. CAUTION:
m You must be able to safely lift 20 kg (45 lbs.) to raise, lower, or move the treadmill.
1. Hold the metal frame firmly in the location shown by the arrow at the right. CAUTION: To decrease the possibility of injury, do not lift the frame by the plastic foot rails. Make sure you bend your legs and keep your back straight. As you raise the frame, lift with your legs rather than your back.
position.
2. Move your right hand to the position shown and hold the treadmill firmly. Using your left hand, pull the latch knob to the left and hold it. Raise the frame until the latch catch is aligned with the latch pin, and then slowly release the latch
Make sure that the frame is held securely by the
knob.
latch pin, as shown.
To protect the floor or carpet from damage, place a mat under the treadmill. Keep the treadmill out of direct sun­light. Do not leave the treadmill in the storage position in temperatures above 30° Celsius (85° Fahrenheit).
Raise the frame about halfway to the vertical
Latch Knob
Latch
Catch
Frame
Engaged
HOW TO MOVE THE TREADMILL
Before moving the treadmill, convert the treadmill to the storage position as described above. Make sure that the frame is held
securely by the latch pin.
1. Hold one handrail with one hand, and place your other hand on the deck. Place one foot against one of the wheels.
Tilt the treadmill back until it rolls freely on the wheels.
2. Carefully move the treadmill to the desired location.
duce the risk of injury, use extreme caution while mov­ing the treadmill. even surface.
Place one foot against one of the wheels, and carefully lower
3. the treadmill until it is resting in the storage position.
Do not move the treadmill over an un
To re-
-
Deck
Handrails
Wheels
24
HOW TO LOWER THE TREADMILL FOR USE
1. Hold the treadmill with your right hand as shown. Pull the latch knob to the left and hold it. Pivot the frame down until it is past the latch pin.
2.
Hold the metal frame firmly with both hands, and lower it to the floor. CAUTION: To decrease the possibility of in-
jury, do not lower the frame by gripping only the plastic foot rails. Do not drop the frame to the floor. Make sure to bend your legs and keep your back straight.
L K
atch
nob
Frame
25
TROUBLESHOOTING
Most treadmill problems can be solved by following the steps below. Find the symptom that applies, and follow the steps listed. If further assistance is needed, please see the front cover of this manual.
PROBLEM: The power does not turn on
SOLUTION: a. Make sure that the power cord is plugged into a properly earthed outlet (see page 11). If an exten-
sion cord is needed, use only a 3-conductor, 1 mm (5 ft.). Important: The treadmill is not compatible with GFCI-equipped outlets.
b. After the power cord has been plugged in, make sure that the key is inserted into the console.
c. Check the circuit breaker located on the treadmill
near the power cord. If the switch protrudes as shown, the circuit breaker has tripped. To reset the circuit breaker, wait for five minutes and then press the switch back in.
d. Check the on/off switch located on the treadmill
near the power cord. The switch must be in the “on” position.
PROBLEM: The power turns off during use
SOLUTION: a. Check the circuit breaker located on the treadmill frame near the power cord (see the drawing
above). If the circuit breaker has tripped, wait for five minutes and then press the switch back in.
b. Make sure that the power cord is plugged in. If the power cord is plugged in, unplug it, wait for
five minutes, and then plug it back in.
2
(14-gauge) cord that is no longer than 1.5 m
c
Tripped
d
On
Position
Reset
c. Remove the key from the console. Reinsert the key into the console.
d. Make sure that the on/off switch is in the “on” position (see d. above).
e. If the treadmill still will not run, see the front cover of this manual.
PROBLEM: The displays of the console do not function properly
SOLUTION: a. Remove the key from the console and UNPLUG THE
POWER CORD.
carefully tip the Uprights (84) down as shown. Next, re­move the three Screws (3) and the three 3/4” Screws (83). Note: A phillips screwdriver with a shaft at least 5” long is required.
With the help of a second person,
a
84
3 83
3
26
With the help of a second person, carefully raise the Uprights (84) to the position shown. Carefully pivot the
ood (41) off.
H
ocate the Reed Switch (63) and the Magnet (46) on
L the left side of the Pulley (47). Turn the Pulley until the Magnet is aligned with the Reed Switch. Make sure
that the gap between the Magnet and the Reed Switch is about 3 mm (1/8 in.).
the Screw (3), move the Reed Switch slightly, and then retighten the Screw. Reattach the Hood, and run the treadmill for a few minutes to check for a correct speed reading.
PROBLEM: The walking belt slows when walked on
SOLUTION: a. If an extension cord is needed, use only a 3-conductor, 1mm2(14-gauge) cord that is no longer
than 1.5 m (5 ft.).
If necessary, loosen
Top
View
46
47
3 mm
41
63
84
3
b. If the walking belt is overtightened, treadmill perfor-
mance may decrease and the walking belt may be­come damaged. Remove the key and POWER CORD. Using the hex key, turn both rear roller bolts counterclockwise, 1/4 of a turn. When the walking belt is properly tightened, you should be able to lift each edge of the walking belt 5 to 7 cm (2 to 3 in.) off the walking platform. Be careful to keep the walking belt centered. Then, plug in the power cord, insert the key, and run the treadmill for a few minutes. Repeat until the walking belt is properly tightened.
c. If the walking belt still slows when walked on, please see the front cover of this manual.
PROBLEM:
SOLUTION: a. If the walking belt is off-center, first remove the key
The walking belt is off-center or slips when walked on
and UNPLUG THE POWER CORD. If the walking belt has shifted to the left, use the hex key to turn the left rear roller bolt clockwise 1/2 of a turn; if the walking belt has shifted to the right, turn the left
bolt counterclockwise 1/2 of a turn. Be careful not to overtighten the walking belt. insert the key, and run the treadmill for a few Repeat until the walking belt is centered.
Plug in the power cord,
UNPLUG THE
minutes.
b
5–7 cm
Rear Roller Bolts
a
If the walking belt slips when walked on, first remove
b.
the key and the hex key, turn both rear roller bolts clockwise, 1/4 of a turn. When the walking belt is correctly tightened, you should be able to lift each edge of the walking belt 5 to 7 cm (2 to 3 in.) off the walking platform. Be careful to keep the walking belt centered. Then, plug in the power cord, insert the key, and carefully walk on the treadmill for a few minutes. Repeat until the walking belt is properly tightened.
UNPLUG THE POWER CORD. Using
27
b
CONDITIONING GUIDELINES
WARNING: Before beginning this
or any exercise program, consult your physi-
ian. This is especially important for individu-
c als over the age of 35 or individuals with pre­existing health problems.
The pulse sensor is not a medical device. Various factors, including your movement, may affect the accuracy of heart rate readings. The pulse sensor is intended only as an exer­cise aid in determining heart rate trends in general.
The following guidelines will help you to plan your ex­ercise program. For more detailed exercise informa­tion, obtain a reputable book or consult your physician.
is to burn fat, adjust the speed and incline of the tread­mill until your heart rate is near the lowest number in
our training zone.
y
For maximum fat burning, adjust the speed and incline of the treadmill until your heart rate is near the middle number in your training zone.
Aerobic Exercise
If your goal is to strengthen your cardiovascular sys­tem, your exercise must be “aerobic.” Aerobic exercise is activity that requires large amounts of oxygen for prolonged periods of time. This increases the demand on the heart to pump blood to the muscles, and on the lungs to oxygenate the blood. For aerobic exercise, adjust the speed and incline of the treadmill until your heart rate is near the highest number in your training zone.
EXERCISE INTENSITY
Whether your goal is to burn fat or to strengthen your cardiovascular system, the key to achieving the desired results is to exercise with the proper intensity. The proper intensity level can be found by using your heart rate as a guide. The chart below shows recom­mended heart rates for fat burning and aerobic exercise.
To find the proper heart rate for you, first find your age near the bottom of the chart (ages are rounded off to the nearest ten years). Next, find the three numbers above your age. The three numbers define your “train­ing zone.” The lower two numbers are recommended heart rates for fat burning; the higher number is the recommended heart rate for aerobic exercise.
Fat Burning
To burn fat effectively, you must exercise at a relatively low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses easily accessible ergy. Only after the first few minutes does your body begin to use stored
carbohydrate calories
fat calories
for energy. If your goal
for en-
WORKOUT GUIDELINES
Each workout should include the following three parts:
A Warm-up—Start each workout with 5 to 10 minutes of stretching and light exercise. A proper warm-up in­creases your body temperature, heart rate and circula­tion in preparation for exercise.
Training Zone Exercise—After warming up, increase the intensity of your exercise until your pulse is in your training zone for 20 to 60 minutes. (During the first few weeks of your exercise program, do not keep your pulse in your training zone for longer than 20 minutes.) Breathe regularly and deeply as you exercise—never hold your breath.
A Cool-down—Finish each workout with 5 to 10 min utes of stretching to cool down. This will increase the flexibility of your muscles and will help prevent post­exercise problems.
EXERCISE FREQUENCY
To maintain or improve your condition, complete three workouts each week, with at least one day of rest be­tween workouts. After a few months, you may com­plete up to five workouts each week if desired. The key to success is to make exercise a regular and enjoyable part of your everyday life.
-
28
SUGGESTED STRETCHES
he correct form for several basic stretches is shown at the right. Move slowly as you stretch—never bounce.
T
. Toe Touch Stretch
1
Stand with your knees bent slightly and slowly bend forward from your hips. Allow your back and shoulders to relax as you reach down toward your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Hamstrings, back of knees and back.
2. Hamstring Stretch
Sit with one leg extended. Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg. Reach toward your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg. Stretches: Hamstrings, lower back and groin.
3. Calf/Achilles Stretch
With one leg in front of the other, reach forward and place your hands against a wall. Keep your back leg straight and your back foot flat on the floor. Bend your front leg, lean forward and move your hips toward the wall. Hold for 15 counts, then relax. Repeat 3 times for each leg. To cause further stretching of the achilles tendons, bend your back leg as well. Stretches: Calves, achilles tendons and ankles.
4. Quadriceps Stretch
1
2
3
4
With one hand against a wall for balance, reach back and grasp one foot with your other hand. Bring your heel as close to your buttocks as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg. Stretches: Quadriceps and hip muscles.
5. Inner Thigh Stretch
Sit with the soles of your feet together and your knees outward. Pull your feet toward your groin area as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Quadriceps and hip muscles.
5
29
PART LIST—Model No. PATL40906.0 R0906A
Key No. Qty. Description Key No. Qty. Description
1 2 Isolator Decal 2 8 3/4” Tek Screw 3 23 Screw 4 1 Catch 5 8 Foot Rail Screw 6 2 Front Isolator 7 4 Isolator Washer/Roller Washer 8 8 Star Washer
9 2 Platform Bolt, Back 10 2 Platform Bolt, Front 11 4 Belt Guide Screw 12 2 Belt Guide 13 2 Motor Bushing 14 1 iFIT.com Wirer 15 2 Frame Pivot Bolt 16 1 Left Foot Rail 17 1 Right Foot Rail 18 9 U-nut 19 1 Static Decal 20 1 Handrail 21 1 Latch Pin Assembly 22 6 1” Tek Screw 23 1 Incline Motor Wire 24 2 Motor Bolt 25 1 Shock Clip Kit 26 1 Motor Belt 27 1 Drive Motor 28 2 Frame Washer 29 1 Outlet Assembly 30 1 Motor Isolator Plate 31 2 Lift Frame Bolt 32 6 Lock Nut 33 17 1/2” Screw
Console
34 35 2 Fan Screw 36 1 Power Cord 37 38 1 Controller 39 1 Electronics Bracket 40 41 1 Hood 42 1 Front Roller Bushing 43 44 45 1 Front Roller Bolt 46 1 Magnet 47
1
Console Fan
1
Roller Star Washer
3
1 Lift Frame
Upright Endcap
2
Front Roller
1
48 1 Walking Belt 49 1 Walking Platform 50 1 Pulley Bolt 51 1 Rear Roller 52 1 Left Rear Endcap 53 2 Rear Roller Bolt 54 1 Right Rear Endcap 55 1 Hex Key 56 1 Incline Stop Bracket 57 1 Ground Wire 58 1 Frame 59 1 Belly Pan 60 1 Reed Switch Bracket 61 1 Reed Switch Clip 62 1 Front Roller Nut 63 1 Reed Switch 64 8 Handrail Bolt/Extension Leg Bolt 65 2 Handrail Endcap 66 4 Star Washer 67 1 Transformer 68 2 Caution Decal 69 1 Warning Decal 70 2 Platform Nut 71 12 Cable Tie 72 1 Cotter Pin, Bottom 73 1 Latch Housing 74 2 Tie Clamp 75 1 Releasable Tie 76 1 Access Door 77 1 Upright Wire Harness 78 7 Wire Tie 79 1 Key/Clip 80 2 Front Wheel
Wheel Bolt
81 82 6 Base Pad 83 11 3/4” Screw 84 1 85 1 Console Base 86 1 Cotter Pin, Top 87 88 1 Incline Motor 89 2 Extension Leg 90 91 92 1 Shock 93 2 Isolator Bracket Cover 94
2
Upright
Hair Pin Cotter Pin
2
2 Rear Roller Bracket
Isolator
2
Isolator Bolt, Bottom
2
30
95 1 Idler Arm Pivot Bolt 96 1 Idler Arm Spacer
7 1 Idler Arm
9 98 1 Idler Arm Spring
9 1 Circuit Breaker
9
100 1 On/Off Switch 101 1 Idler Arm Pulley
# 1 10” Green/Yellow Wire, F/Ring
# 1 8” Green/Yellow Wire, F/Ring
# 1 6” Blue Wire, 2F # 1 4” Blue Wire, M/F # # 1 4” Black Wire, M/F # # 1 User’s Manual
“#” indicates a non-illustrated part. Specifications are subject to change without notice.
1 10” White Wire, M/F
1 4” Red Wire, M/F
31
16
5
9
12
11
15
10
46
47
10
49
48
9
58
51
53
40
52
54
33
57
53
12
15
55
70
70
11
69
5
5
5
83
83
93
94
1
1
94
5
5
90
90
93
91
6
3
6
3
40
17
91
2
2
7
7
5
5
7
7
4
3
EXPLODED DRAWING—Model No. PATL40906.0 R0906A
32
28
43
28
32
32
62
66
27
2
6
42
24
33
36
101
95
50
98
97
96
18
63
2
3
59
60
83
2
33
61
83
83
2
2
2
3
41
83
3
3
3
6
6
3
3
38
33
39
29
66
33
67
13
72
87
86
88
56
87
45
40
30
100
99
23
EXPLODED DRAWING—Model No. PATL40906.0 R0906A
33
3
73
18
77
8
64
20
8
18
65
65
3
3
3
3
8
8
3
3
3
3
3
84
82
22
82
22
68
68
8
31
32
3
44
3
44
31
32
21
92
25
33
77
81
32
80
82
22
89
82
22
82
22
64
81
32
80
82
22
89
8
64
18
18
64
EXPLODED DRAWING—Model No. PATL40906.0 R0906A
34
3
76
79
75
33
74
71
34
85
3
3
3
19
37
35
35
33
78
14
EXPLODED DRAWING—Model No. PATL40906.0 R0906A
35
ORDERING REPLACEMENT PARTS
To order replacement parts, call our Customer Service Department toll-free at 800-830-7240, or call:
eijing: 010-60291675 Guizhou: 0851-5617855 Shanghai: 021-28323250
B
Changchun: 0431-6824991 Ha’erbin: 0451-82712011 Shenyang: 024-31307941
Changsha: 0731-4825618 Hangzhou: 0571-85042441 Shenzhen: 0755-83248325
Changzhou: 0519-8814375 Hefei: 0551-2885888 Shijiazhuang: 0311-86215146
Chengdu: 028-86927825 Jinan: 0531-86292209 Suzhou: 0512-67778033
Chongqing: 023-65457730 Kunming: 0871-3130512 Wuhan: 027-87275455
Dalian: 0411-86668012 Lanzhou: 0931-8832466 Xi’an: 029-87891305
Dongguan: 0755-83248325 Nanjing: 025-85640306 Xinjiang: 0991-8825951
Fuzhou: 0591-87734032 Nanning: 0711-5328287 Yantai: 0635-6247101
Guangzhou: 020-37652999 Nantong: 0513-85292002 Yinchuan: 0951-6719831
When ordering parts, please be prepared to provide the following information:
• the MODEL NUMBER of the product (PATL40906.0)
• the NAME of the product (PROFORM 480 CX treadmill)
• 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 EXPLODED DRAWING attached in the center of this manual)
LIMITED WARRANTY
Goodfamily, Inc. (Goodfamily), warrants this product to be free from defects in workmanship and mater­ial, under normal use and service conditions, for a period of ninety (90) days from the date of purchase.
This warranty extends only to the original purchaser. Goodfamily's obligation under this warranty is lim­ited to replacing or repairing, at Goodfamily's option, the product through one of its authorized service centers. All repairs for which warranty claims are made must be pre-authorized by Goodfamily. 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 a Goodfamily 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 Goodfamily.
Goodfamily 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 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.
This warranty gives you specific legal rights. You may also have other rights which vary from state to state.
Goodfamily, Inc.
Part No. 242918 R0906A Printed in China © 2006 ICON IP, Inc.
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