ProForm T10.0 User Manual

Model No. PFTL05050 Serial No.

Serial

Number

Decal

QUESTIONS?

As a manufacturer, we are committed to providing complete customer satisfaction. If you have questions, or find that there are missing or damaged parts, we will guarantee you complete satisfaction through direct assistance from our factory.

USER'S MANUAL

TO AVOID UNNECESSARY DELAYS, PLEASE CALL DIRECT TO OUR TOLL-FREE CUSTOMER HOT LINE. The trained technicians on our Customer Hot Line will provide immediate assistance, free of charge to you.

CUSTOMER HOT LINE:

1-800-999-3756

Mon.–Fri., 6 a.m.–6 p.m. MST

CAUTION

Read all precautions and instructions in this manual before using this equipment. Save this manual for future reference.

LIMITED WARRANTY

ICON Health & Fitness, Inc. ("ICON"), 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. ICON's obligation under this warranty is limited to replacing or repairing, at ICON's option, the product at one of its authorized service centers. All products for which warranty claim is made must be received by ICON at one of its authorized service centers with all freight and other transportation charges prepaid, accompanied by sufficient proof of purchase. All returns must be pre-authorized by ICON. This warranty does not extend to any product or damage to a product caused by or attributable to freight damage, abuse, misuse, improper or abnormal usage or repairs not provided by an ICON authorized service center, to products used for commercial or rental purposes, or to products used as store display models. No other warranty beyond that specifically set forth above is authorized by ICON.

ICON IS NOT RESPONSIBLE OR LIABLE FOR INDIRECT, SPECIAL OR CONSEQUENTIAL DAMAGES ARISING OUT OF OR IN CONNECTION WITH THE USE OR PERFORMANCE OF THE PROD UCT OR OTHER DAMAGES WITH RESPECT TO ANY ECONOMIC LOSS, LOSS OF PROPERTY, LOSS OF REVENUES OR PROFITS, LOSS OF ENJOYMENT OR USE, COSTS OF REMOVAL, INSTALLATION OR OTHER CONSEQUENTIAL DAMAGES OF WHATSOEVER NATURE. SOME STATES DO NOT ALLOW THE EXCLUSION OR LIMITATION OF INCIDENTAL OR CONSEQUEN TIAL 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. AC CORDINGLY, 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.

ICON HEALTH & FITNESS, INC., 1500 S. 1000 W., LOGAN UT 84321-9813

TABLE OF CONTENTS

LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2

IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4

BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5

ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6

HOW TO USE THE PULSE SENSOR . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8

OPERATION AND ADJUSTMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10

HOW TO USE THE MANUAL MODE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12

HOW TO USE PROGRAMS A, B, C, AND D . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14

HOW TO USE THE FAT BURN AND AEROBIC PROGRAMS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16

HOW TO USE THE FITNESS TEST PROGRAM . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17

TROUBLE-SHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19

CONDITIONING GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21

ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover

Note: An EXPLODED DRAWING and a PART LIST are attached to the center of this manual. Save the EXPLODED DRAWING and PART LIST for future reference.

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. damage sustained by or through the use of this product.

assumes no responsibility for personal injury or property

ICON

IMPORTANT PRECAUTIONS

WARNING: To reduce the risk of burns, fire, electric shock or injury to persons, read the

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 in this

manual.

3. Place the treadmill on a level surface, with 8

feet of clearance behind it. 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 mois-

ture 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 small children and pets away from the

treadmill at all times.

7. The treadmill should be used only by per-

sons weighing 250 pounds or less.

8. Never allow more than one person on the

treadmill at a time.

9. When connecting the power cord (see HOW

TO PLUG IN THE POWER CORD on page 9), plug the power cord into a surge protector (not included) and plug the surge protector into a grounded circuit capable of carrying 15 or more amps. No other appliance should be on the same circuit.

FORE YOU BEGIN on page 5 if the treadmill is not working properly.)

13. Wear appropriate exercise attire when using the treadmill. Do not wear loose clothing that could become caught in the treadmill. Athletic support clothes are recommended for both men and women.

letic shoes. Never use the treadmill with bare feet, wearing only stockings, or in sandals.

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. To reduce the possibility of the treadmill overheating, do not operate the treadmill continuously for longer than 1 hour.

17. The pulse sensor is not a medical device. Various factors, including the user's movement, may affect the accuracy of heart rate readings. The pulse sensor is intended only as an exercise aid in determining heart rate trends in general.

18. Never leave the treadmill unattended while it is running.

19. Always remove the key and move the on/off switch to the “off” position when the tread mill is not in use. (See the drawing on page 5 for the location of the on/off switch.)

Always wear ath-

10. Use only a UL-listed surge protector, rated at 15 amps, with a 14-gauge cord of five feet or less in length. Do not use an extension cord.

Keep the power cord and the surge protector

11. away from heated surfaces.

Never move the walking belt while the power

12. 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 BE-

SAVE THESE INSTRUCTIONS

Never insert any object into any opening.

20.

Inspect and tighten all parts on the treadmill

21. every three months.

Always unplug the power cord before per

22. forming the maintenance and adjustment procedures described in this manual. Servicing other than the procedures in this manual should be performed by an autho rized service representative only.

BEFORE YOU BEGIN

Thank you for selecting the state-of-the-art PROFORM T10.0 treadmill. The T10.0 treadmill combines advanced technology with innovative styling to offer you an effective form of cardiovascular exercise, in the con-

enience and privacy of your home.

For your benefit, read this manual carefully before using the treadmill

please call our Customer Service Department toll-free at 1-800-999-3756, Monday through Friday, 6 a.m.

. If you have additional questions,

until 6 p.m. Mountain Time (excluding holidays). To help us assist you, please note the product model number and serial number before calling. The model number of the treadmill is PFTL05050. The serial num-

er can be found on a decal attached to the treadmill

b (see the front cover of this manual for the location).

Before reading further, please review the drawing below and familiarize yourself with the parts that are labeled.

Water Bottle*

Holder

Accessory Tray

*Water Bottle is not included

Walking Belt

Foot Rails

Console

Handrails

Key/Clip

Pulse Sensor

Circuit Breaker

On/Off Switch

FRONT

BACK

Rear Roller Adjustment Bolt

Incline Leg

Front Wheel

Power Cord

RIGHT SIDE

ASSEMBLY

ssembly requires two people.Set the treadmill in a cleared area and remove all packing materials. Do not

dispose of the packing materials until assembly is completed.

Assembly requires the following tools: The included allen wrench , two adjustable wrenches (not included) , and a phillips screwdriver (not included) .

1. Firmly hold one of the Uprights (15 or 46) with both hands. Raise the Uprights about halfway.

Place one foot against the base, as shown in drawing 1b. Carefully raise the Uprights (15, 46) until the base is resting on the floor.

2. Pivot the Console (17) upward until it stops. Using the included allen wrench, tighten a 3/8” x 1 1/4” Bolt (45) into each Upright (15, 46).

Base

3. With the help of a second person, carefully tip the treadmill onto its right or left side.

Align the hole in the Base Shock (109) with the holes in the bracket on the Small Crossbar (108). It may be necessary to grasp the Small Crossbar and pivot it back and forth slightly. Attach the end of the Base Shock to the

racket with a 1/4” x 1” Bolt (106) and a 1/4” Nut (107).

b Tighten the Bolt.

With the help of a second person, carefully tip the treadmill back to the upright position.

106

108

109

107

4. Attach the Right Side Cover (67) to the Right Upright (46) with three 1 3/4” Side Cover Screws (64).

Attach the Left Side Cover to the Left Upright in the same manner (not shown).

5. Remove the paper backing from the Adhesive Clip (115). Press the Adhesive Clip onto the Left Rear Endcap (88) in the indicated location. Press the Allen Wrench (114) into the Adhesive Clip.

114

115

6. Attach the Pulse Sensor (4) to one of the Headbands (59 or 60). Make sure that the sensor window is pressed through the indicated hole in the Headband.

The use of the pulse sensor is explained on pages 8 and 9.

Make sure that all parts are properly tightened before you use the treadmill.

treadmill to protect the floor or carpet.

Sensor Window

Hole

59 or 60

Important: Place a mat beneath the

HOW TO USE THE PULSE SENSOR

The treadmill features a state-of-the-art cordless pulse sensor, specially designed for greater accuracy, comfort, and durability.

tructions before using the pulse sensor.

HOW TO INSTALL BATTERIES

The pulse sensor requires two “AAA” batteries. Alkaline batteries are recommended. To install batteries, first slide off the battery cover as shown below.

Battery Cover

Note the markings inside the battery compartment showing which direction batteries must be turned. Insert two “AAA” batteries into the battery compartment. Replace the battery cover.

HOW TO ADJUST THE HEADBAND

Please read the following in-

Batteries

forehead, and that there is no hair between the sensor window and your forehead.

Sensor Window

Headband

PROPER ORIENTATION OF THE PULSE SENSOR

The transmitter on the pulse sensor is angled downward, as shown below. For the pulse sensor to function properly, the transmitter must be pointed within 30° of the center of the console (the shaded area in the drawing). If you turn your head too far away from the console, the signal from the pulse sensor will not be received.

Transmitter

For the pulse sensor to function properly, the headband must fit snugly around your head, without being uncomfortable. To adjust the headband, insert the adjustment tab through the appropriate hole in the headband.

Note: Each time you exercise, the headband may expand slightly during the first few minutes of use. It may be necessary to readjust the headband periodically.

HOW TO PUT ON THE PULSE SENSOR

Rub your forehead briefly to stimulate circulation. Put on the headband as shown at the top of this page. Make sure that the sensor window is centered on your

Adjustment Tab

Headband

Pulse Sensor

Center of Console

GUIDELINES FOR OBTAINING ACCURATE PULSE READINGS

The instructions on page 13 explain how the pulse sensor is used with the console (see PULSE DISPLAY). For the best results, remember the following important guidelines:

1. Before putting on the headband, rub your forehead for a moment to stimulate circulation.

2. Make sure that the headband fits snugly around your head, without being uncom headband is too loose or too tight, your pulse may not be detected.

30°

fortable. If the

3. The headband must be worn with the sensor window centered on your forehead (see HOW TO PUT

N THE PULSE SENSOR on page 8). The small

O button next to the sensor window must be de-

ressed. Make sure that there is no hair in front of

p the pulse sensor or between the sensor window and your forehead. Make-up applied to the forehead may also interfere with pulse readings.

Note: If the pulse sensor does not detect your pulse when the sensor window is centered on your forehead, try positioning the sensor window above your right or left eyebrow. Depending on the shape of your forehead, your pulse may be detected more easily from a slightly different position.

HOW TO SOLVE COMMON PULSE PROBLEMS

. If you are wearing the pulse sensor and the

NO PULSE DETECTED indicator lights:

See guidelines 2, 3, 4, 5, 6, and 7 on page 8 and this page.

. If the pulse shown in the PULSE display

seems excessively high or low:

See guideline 6 on this page.

3. If the error code “E5” appears in the PULSE display:

4. Avoid turning your head more than 30°away from

the console, or the console may not pick up the signal from the pulse sensor.

5. The sensor window should be cleaned weekly when the treadmill is used regularly. Moisten a cotton swab with water, and carefully wipe the sensor window.

6. Because your pulse constantly changes, the pulse

sensor will sample and average your pulse every few seconds. When you first put on the pulse sensor, it may take up to ten seconds before an accurate pulse is shown.

7. If the pulse sensor does not function properly, check the batteries (see HOW TO INSTALL BATTERIES on page 8).

See guidelines 2, 3, 4, 5, 6, and 7 on page 8 and this page.

If the letters “PLS” appear in the PULSE

4. display

See guidelines 2, 3, 4, 5, 6, and 7 on page 8 and this page.

HOW TO CLEAN THE PULSE SENSOR AND HEADBAND

To clean the pulse sensor, first remove the headband. Wipe the pulse sensor clean with a damp cloth. Never

immerse the pulse sensor in water.

To clean the headband, hand wash it in mild detergent, gently wring it out, and allow it to air dry.

OPERATION AND ADJUSTMENT

THE PERFORMANT LUBETMWALKING BELT

our treadmill features a walking belt coated with

Y PERFORMANT LUBE

IMPORTANT: Never apply silicone spray or other substances to the walking belt or the walking platform. They will deteriorate the walking belt and cause excessive wear.

HOW TO PLUG IN THE POWER CORD

, a high-performance lubricant.

DANGER: Improper connection

of the equipment-grounding conductor can result in an increased risk of electric shock. Check with a qualified electrician or serviceman if you are in doubt as to whether the product is properly grounded. Do not modify the plug provided with the product—if it will not fit the outlet, have a proper outlet installed by a qualified electrician.

Your treadmill, like any other type of sophisticated electronic equipment, can be seriously damaged by sudden voltage changes in your home’s power. Voltage surges, spikes, and noise interference can result from weather conditions or from other appliances being turned on or off.

To decrease the possibility of your treadmill being damaged, always use a surge protector (not included) with your treadmill.

Grounded Outlet Box

Grounding Pin

of electric shock. This product is equipped with a cord

aving an equipment-grounding conductor and a

rounding plug.

protector, and plug the surge protector into an appropriate outlet that is properly installed and grounded in accordance with all local codes and ordinances.

This product is for use on a nominal 120-volt circuit, and has a grounding plug that looks like the plug illustrated in drawing 1 below. A temporary adapter that looks like the adapter illustrated in drawing 2 may be used to connect the surge protector to a 2-pole receptacle as shown in drawing 2 if a properly grounded outlet is not available.

The temporary adapter should be used only until a properly grounded outlet (drawing 1) can be installed by a qualified electrician.

The green-colored rigid ear, lug, or the like extending from the adapter must be connected to a permanent ground such as a properly grounded outlet box cover. Whenever the adapter is used it must be held in place by a metal screw.

covers are not grounded. Contact a qualified electrician to determine if the outlet box cover is grounded before using an adapter.

Grounding Plug

lug the power cord into a surge

Some 2-pole receptacle outlet box

Treadmill Power Cord

Grounding Plug

Surge protectors are sold at most hardware stores and department stores. Use only a ULlisted surge protector, rated at 15 amps, with a 14-gauge cord of five feet or less in length.

This product must be grounded. If it should

malfunction or break down, grounding provides a path of least re sistance for electric cur rent to reduce the risk

Grounded Outlet

Grounded Outlet Box

Lug

Metal Screw

Adapter

Grounding Pin

Grounding Plug

Surge Protector

DIAGRAM OF THE CONSOLE

DISTANCEPULSE

TIME

FAT CAL.

TOTAL CAL.

KPH

Aerobic

Maximum Fat Burn

Fat Burn

Warm-up & Cool-down

Performance

CALORIES

SPEED PROFILES

4 6 8 10 12 14 16 18

mins.

20 22 24 26 282

PULSE DRIVEN PROFILE: 75 TO 85% MAX. HEART RATE.

PULSE DRIVEN PROFILE: 60 TO 70% MAX. HEART RATE.

Warm

-up

Cool

-down

PRESS START

MAX.SPD.

AGE

START / PAUSE

WEIGHT

ELECT A PROGRAM

SET MAX. SPEED

SET YOUR AGE

SET YOUR WEIGHT

EAR PULSE SENSOR

INSERT KEY

No Pulse Detected

AEROBIC

AT BURN

TRAINING ZONES

STEP

FITNESS TEST

Fitness Level

SET SPEED

CAUTION ! To prevent electrical shock and damage to electrical components, keep water away from console. Use only closeable water bottles.

AUTION ! TO AVOID INJURY: • Read User's Manual first. • Don't stand on walking belt when starting treadmill. • Moving parts can cause

njury; use caution, and keep children away. • Stop if you feel faint, dizzy, or short of breath.

Grade

OFF

Key

Clip

Infrared Window

Note: If there is a thin sheet of clear plastic on the face of the console, remove it.

console, read the following precautions.

• Do not stand on the walking belt when turning on the power or starting the walking belt.

• Always wear the clip (see the drawing above) while operating the treadmill. If the key is pulled from the console, the walking belt will stop.

• The treadmill is capable of high speeds. Adjust the speed in small increments.

• The pulse sensor is not a medical device. Various factors, including the user's movement, may affect the accuracy of pulse readings. The pulse sensor is intended only as an exercise aid in determining pulse trends in general.

• If you have heart problems, or if you are over 60 years of age and have been inactive,

not use the FAT BURN program or the AEROBIC program

regularly, consult your physician to find whether the medication will affect your exercise heart rate.

• To reduce the risk of electric shock, keep the console dry, avoid spilling liquids on the console, and use only a sealed water bottle.

CAUTION: Before operating the

. If you are taking medication

FEATURES OF THE CONSOLE

The treadmill console offers an impressive array of features designed to make your workouts more effective and enjoyable. When the console is in the manual mode, the speed and incline of the treadmill can be changed with a touch of a button. As you exercise, six displays will provide continuous exercise feedback. Seven preset programs are also offered. Programs A, B, C, and D automatically control the speed of the treadmill as they guide you through effective workouts; the special FAT BURN program provides intensive fat-burning workouts; the AEROBIC program helps you to achieve maximum car

diovascular benefits; and the unique FITNESS TEST program measures your relative fitness level.

To use the manual mode, follow the steps on pages 12 through 14. To use program A, B, C or D, see pages 14 and 15. To use the FAT BURN or AEROBIC program, see pages 16 and 17. To use the FITNESS TEST pro gram, see pages 17 and 18. Note: The console can display speed and distance in either miles or kilometers (see SPEED DISPLAY on page 13). For simplicity, all in structions refer to miles.

Before beginning, make sure that the on/off switch located near the power cord is in the “on” position. Plug in the power

“On” Position

cord (see page 10). Note: If the key is in the console when the power cord is plugged in, the letters "PO" will flash in the SPEED display. If this occurs, remove the key.

HOW TO USE THE MANUAL MODE

PRESS START

AEROBIC

SET SPEED

PULSE

KPH

MPH

MAX.SPD.

START / PAUSE

T Z

PULSE

FAT CAL.

TOTAL CAL.

CALORIES

AGE

EIGHT

No Pulse Detected

Insert the key fully into the console.

Stand on the foot rails and insert the key.

arious displays and in-

V dicators will light. Find the clip attached to the key, and slide it onto the waistband of your clothing.

Select the MANUAL mode.

When the key is inserted, the manual mode will automatically be selected. The indica

tor beside the MANUAL button will light. Note: If a preset program has been selected, press the MANUAL button to select the manual mode.

Enter your weight, if desired.

Although it is not necessary to enter your weight and age to use the manual mode, the CALORIES display will be more accurate if your weight and age are entered. To enter your weight:

• Press the WEIGHT increase or decrease button. The letters “LbS” will flash in the CALORIES display. Press one of the WEIGHT buttons again. The current weight setting will then be shown. Press the WEIGHT buttons again to enter your weight. Each time one of the buttons is pressed, the weight setting will change by 1 pound. If one of the buttons is held down, the weight setting will change in increments of 5 pounds. After you have entered your weight, your weight will be shown in the CALORIES display for three seconds.

Enter your age, if desired.

To enter your age:

buttons again to enter your age. Each time one of the buttons is pressed, the age setting will change

y 1 year. If one of the buttons is held down, the

b age setting will change in increments of 5 years.

fter you have entered your age, your age will be

A shown in the PULSE display for three seconds.

ote: Once you have entered your weight and age,

N the numbers will be saved in the console’s memory, even if the power cord is unplugged.

Put on the pulse sensor, if desired.

For the PULSE display to show your pulse, the pulse sensor must be worn. To put on the pulse sensor, see HOW TO USE THE PULSE SENSOR on page 8.

Press the SPEED increase button to start the

walking belt.

The speed of the walking belt is controlled with the SPEED increase and decrease buttons. Each time one of the buttons is pressed, the speed will change by 0.1 mile per hour (mph). The buttons can be held down to change the speed more quickly. The speed range is 0.5 mph to 10 mph.

Press the SPEED increase button until the walking belt begins to move at slow speed. Hold the handrails and carefully begin walking. Change the speed of the walking belt as desired by pressing the SPEED buttons. Note: The walking belt can also be started by pressing the START/PAUSE button. The walking belt will begin to move at 0.5 mph. The speed can then be adjusted with the SPEED buttons.

To stop the walking belt, press the START/PAUSE button. All displays will pause and the TIME display will begin to flash. To restart the walking belt, press the SPEED buttons or the START/PAUSE button as described above. Note: The walking belt can also be stopped by pressing the STOP button. To restart the walking belt, press the SPEED buttons or the START/PAUSE button as described above.

Note: When the SPEED buttons are pressed, the SPEED display will show the selected speed setting for seven seconds. The display will then show the actual speed of the walking belt.

• Press the AGE increase or decrease button. The

letters “AGE” will flash in the PULSE display.

Press one of the AGE buttons again. The current age setting will then be shown. Press the AGE

Change the incline of the treadmill, if desired.

%Grade

FAT CAL.

TOTAL CAL.

CALORIES

PULSE

CALORIES

o Pulse

Detected

KPH

MPH

T Z

TIME

Fitness Level

DISTANCE

Aerobic

Maximum Fat Burn

Fat Burn

Warm-up & Cool-down

Performance

TRAINING ZONES

he incline of the tread-

T mill is controlled with the

NCLINE increase and

I decrease buttons. Each time one of the buttons is pressed, the incline will change by 0.5%. The buttons can be held down to change the incline more quickly. The incline setting is shown in the INCLINE (% Grade) display. The incline range is 1.5% to 10%. Note: After the INCLINE buttons are pressed, it may take a few seconds for the treadmill to reach the selected incline setting.

Follow your progress with the five displays and

the TRAINING ZONE monitor.

• CALORIES display

This display shows both the and the number of

calories

burned. (See BURNING FAT on page 21). Every seven seconds, the display will change from one number to the other. The indicators beside the display will light to show which number is currently shown.

Note: This display also shows the current weight setting when the walking belt is stopped and the WEIGHT buttons are pressed.

• PULSE display

For this display to operate, the pulse sensor must be worn (see HOW TO USE THE PULSE SENSOR on page 8). After a few seconds, the heart-shaped indicator beside the PULSE display will flash each time your heart beats, the NO PULSE DETECTED indicator will darken, and your pulse will be shown. Note: Because your pulse constantly changes, the pulse sensor will sample your pulse every few seconds.

It may take up to ten seconds before an accurate pulse is shown.

GUIDELINES FOR OBTAINING ACCURATE PULSE READINGS on pages 8 and 9.

Note: This display also shows the current age set ting when the walking belt is stopped and the AGE buttons are pressed.

total calories

that you have

fat

If your pulse is not shown, see

•

SPEED display

This display shows

he current speed of

t the walking belt.

hen the SPEED

W buttons are pressed, the display will show the selected speed setting for seven seconds.

Note: The speed can be displayed in either miles per hour (mph) or kilometers per hour (kph). The indicators beside the SPEED display will light to show which unit of measurement is selected. To change the unit of measurement, hold down the STOP button while inserting the key into the console. An “E” (for English system—miles) or “M” (for Metric system—kilometers) will appear in the SPEED display. Press the SPEED increase button to change the unit of measurement. Remove and then reinsert the key.

TIME display

• This display shows the total time that the walking belt has been moving.

Note: When any program except the FITNESS TEST program is selected, the TIME display will show the time remaining in the program.

• DISTANCE display This display shows the distance that you have walked or run.

Note: If the MPH indicator beside the SPEED display is lit, the dis

tance will be displayed in miles. If the KPH indicator is lit, the distance will be displayed in kilometers.

• Training Zone Monitor This monitor measures the approximate intensity of your exercise. The monitor’s five indicators are described below:

• WARM UP & COOL

DOWN—Each workout should begin with a warmup period and end with a cool-down period. (See WORKOUT GUIDELINES on pages 21 and 22.) The WARM-UP & COOL-DOWN indicator will light when your workout intensity is ideal for warming up or cooling down.

• FAT BURN and MAXIMUM FAT BURN—To

FITNESS TEST

urn fat effectively, you must exercise at a rela-

b tively low intensity level for a sustained period of

ime. (See BURNING FAT on page 21.) If you

t are exercising at the proper intensity level for burning fat, the FAT BURN or MAXIMUM FAT BURN indicator will light.

• AEROBIC—If your goal is to strengthen your cardiovascular system, your exercise must be “aerobic.” (See AEROBIC EXERCISE on page

21.) If you are exercising at the proper intensity level for aerobic exercise, the AEROBIC indicator will light.

• PERFORMANCE—If your goal is high performance athletic conditioning, you will need to exercise at a high intensity level. If you are exercising at the proper intensity level, the PERFORMANCE indicator will light.

When you are finished exercising, stop the walking belt and remove the key.

Step onto the foot rails, stop the walking belt, and remove the key from the console. Store the key in a secure place. In addition, move the on/off switch to the “off” position. (See the drawing near the bottom of page 11.)

HOW TO USE PROGRAMS A, B, C, AND D

Programs A, B, C, and D automatically control the speed of the walking belt as they guide you through effective workouts. Programs A, B, and C are 20-minute programs; program D is a 30-minute program. The speed profiles on the left side of the console show how

he speed will change during each program. During pro-

t gram A, for example, the speed will gradually increase during the first 10 minutes, and then gradually decrease during the last 10 minutes. Each program begins with a 2-minute warm-up period, and ends with a 2-minute cool-down period.

To use program A, B, C, or D, follow the steps below.

Make sure that the key is fully inserted into the

console.

Stand on the foot rails and insert the key. Various displays and indicators will light. Find the clip attached to the key, and slide it onto the waistband of your clothing.

Select program A, B, C, or D.

Press the program button labeled A, B, C, or D. An indicator will light next to the button you press. Note: If the walking belt is moving, it will slow to a stop.

Enter your weight, if desired.

When program A, B, C, or D is selected, the letters “LbS” will flash in the CALORIES display for seven seconds, and the current weight setting will then be shown. Although it is not necessary to enter your weight and age to use one of these programs, the CALORIES display will be more accurate if your weight and age are entered. If you want to enter your weight, see step 3 on page 12.

Enter your age, if desired.

After you have completed step 3, the letters “AGE” will flash in the PULSE display for seven seconds, and the current age setting will then be shown. If you want to enter your age, see step 4 on page 12.

Put on the pulse sensor, if desired.

ULSE

KPH

MPH

MAX.SPD.

START / PAUSE

No Pulse Detected

T Z

PULSE

KPH

MPH

MAX.SPD.

START / PAUSE

4 6 8 10 12 14 16

mins.

PULSE DRIVEN PROFILE: 75 TO 85% MAX. HEART RATE.

PULSE DRIVEN PROFILE: 60 TO 70% MAX. HEART RATE.

or the PULSE display to show your pulse, the

F pulse sensor must be worn. To put on the pulse

ensor, see HOW TO USE THE PULSE SENSOR

s on page 8.

Set a maximum speed for the program.

After you have completed step 4, a number will appear in the SPEED display and flash for seven seconds. This number shows the

maximum speed

walking belt will move during the program. The maximum speed setting can be from 3.0 mph up to 8.5 mph. If you want to change the maximum speed setting, press the MAX. SPD. increase or decrease button. Note: The maximum speed setting will change by 0.3 mph each time one of the MAX. SPD. buttons is pressed, until it reaches 4.5 mph; the maximum speed setting will then change by 0.5 mph each time one of the buttons is pressed.

If the maximum speed setting is between 3.0 mph and 5.0 mph, the walking belt will move at 1.5 mph during the first 2 minutes and the last 2 minutes of the program (the warm-up and cool-down periods).

speed range

The

during the rest of the program will be 1.5 mph. For example, if the maximum speed setting is 5.0 mph, the

speed range

to 5.0 mph (a difference of 1.5 mph).

If the maximum speed setting is between 5.5 mph and 8.5 mph, the walking belt will move at 3.0 mph during the first 2 minutes and the last 2 minutes of the program. The

speed range

during the rest of the

program will be 2.0 mph.

Press the START/PAUSE button to start the pro

gram.

When the START/PAUSE button is pressed, the TIME display will begin counting down from 20 minutes (or 30 minutes if program D is selected). After a moment, the walking belt will begin to move. Hold the handrails and carefully begin walking.

that the

will be 3.5 mph

The indicators below the

peed profiles

s will show the

rogress of

p the program. During the first 2 minutes of the program, the indicator above the number 2 will light. After 2 minutes, the indicators above the numbers 2 and 4 will light. After 4 minutes, the indicators above the numbers 4 and 6 will light, and so on. The speed of the walking belt will change periodically during the program as shown by the speed profiles. The program will continue in this manner until the time shown in the TIME display reaches zero. The walking belt will then slow to a stop and the program will be completed.

Note: The SPEED buttons will not function while program A, B, C, or D is selected. If the program is too easy or too challenging, press the MAX. SPD. buttons to set a new maximum speed. The new maximum speed setting will be shown in the SPEED display for 3 seconds. To stop the program temporarily, press the START/PAUSE button. The TIME display will begin to flash. To restart the program, press the START/PAUSE button again. The program will resume and the walking belt will return to the latest speed setting. To terminate the program before the program is completed, press the STOP button.

Change the incline of the treadmill, if desired.

When program A, B, C, or D is selected, the incline of the treadmill can be changed with the INCLINE buttons. See step 7 on page 13.

Follow your progress with the five displays and

the TRAINING ZONE monitor.

See TRAINING ZONE MONITOR on pages 13 and

14.

When you are finished exercising, stop the

walking belt and remove the key.

Step onto the foot rails, stop the walking belt, and re move the key from the console. Store the key in a secure place. In addition, move the on/off switch to the “off” position. (See the drawing near the bottom of page 11.)

OW TO USE THE FAT BURN AND AEROBIC

AEROBIC

FAT BURN

PULSE

CALORIES

No Pulse Detected

MPH

MAX.SPD.

START / PAUSE

4 6 8 10 12 14 16

mins.

ULSE DRIVEN PROFILE: 75 TO 85% MAX. HEART RATE.

ULSE DRIVEN PROFILE: 60 TO 70% MAX. HEART RATE.

H PROGRAMS

The FAT BURN and AEROBIC programs automatically control the speed and incline of the treadmill to keep

our pulse within a predetermined range during your

y workouts. Both programs are 30-minute programs. The speed profiles on the left side of the console show how your pulse will change during each program. Each program begins with a warm-up period, and ends with a cool-down period.

To use one of these programs, follow the steps below.

Make sure that the key is fully inserted into the

console.

Stand on the foot rails and insert the key. Various displays and indicators will light. Find the clip attached to the key, and slide it onto the waistband of your clothing.

Select the FAT BURN or AEROBIC program.

Press the FAT BURN or AEROBIC button. An indicator will light next to the button you press. Note: If the walking belt is moving, it will slow to a stop.

Enter your weight.

When the FAT BURN or AEROBIC program is selected, the letters “LbS” will flash in the CALORIES display. You must enter your weight and age before either of these programs can be started. To enter your weight, see step 3 on page 12. If you have already entered your weight, you must press one of the WEIGHT buttons to verify the weight setting.

Enter your age.

After you have completed step 3, the letters “AGE” will flash in the PULSE display. To enter your age, see step 4 on page 12. If you have already entered your age, you must press one of the AGE buttons to verify the age setting.

Put on the pulse sensor.

The pulse sensor must be worn when the FAT BURN

or AEROBIC program is used. To put on the pulse

sensor, see HOW TO USE THE PULSE SENSOR on page 8. Note: The FAT BURN and AEROBIC pro-

rams can be started without your pulse being de-

g tected; however, the programs will automatically stop

f your pulse is not detected 2 minutes after the pro-

i grams are started.

Press the START/PAUSE button to start the pro-

gram.

When the START/ PAUSE button is pressed, the TIME display will begin counting down from 30 minutes. After a moment, the walking belt will begin to move. Hold the handrails and carefully begin walking.

The indicators below the speed profiles will show the progress of the program. During the first 2 minutes of the program, the indicator above the number 2 will light. After 2 minutes, the indicators above the numbers 2 and 4 will light. After 4 minutes, the indicators above the numbers 4 and 6 will light, and so on. The speed and incline of the treadmill will change periodically to keep your pulse within a predetermined range, shown by the speed profiles. When the time shown in the TIME display reaches zero, the walking belt will slow to a stop and the program will be completed.

Note: If your pulse is not detected during the program, the NO PULSE DETECTED indicator will light and the letters “PLS” will flash in the PULSE display. (See GUIDELINES FOR OBTAINING ACCURATE PULSE READINGS on pages 8 and 9.) If your pulse is not detected at the end of any 2minute period during the program (after 2 minutes, after 4 minutes, after 6 minutes, etc.), the program will automatically stop.

Note: Minor adjustments can be made to the speed or incline of the treadmill during the program by pressing the SPEED or INCLINE buttons. However if you increase the speed, the incline will automatically decrease; if you decrease the speed, the in cline will automatically increase. If you increase the incline, the speed will automatically decrease; if you

decrease the incline, the speed will automatically in

FITNESS TEST

MAX.SPD.

START / PAUSE

crease. The console will always attempt to keep

our pulse near a predetermined setting. When the

y incline reaches the highest setting, the speed can-

ot be decreased any further. When the incline

n reaches the lowest setting, the speed cannot be increased any further.

Note: To stop the program temporarily, press the START/PAUSE button. The TIME display will begin to flash. To restart the program, press the START/PAUSE button again. The program will resume and the walking belt will return to the latest speed setting. To terminate the program before the program is completed, press the STOP button.

Follow your progress with the five displays and

the TRAINING ZONE monitor.

See TRAINING ZONE MONITOR on pages 13 and

14.

When you are finished exercising, stop the walk-

ing belt and remove the key.

HOW TO USE THE FITNESS TEST PROGRAM

The FITNESS TEST program is designed to measure your relative fitness level. For the best results, the FITNESS TEST should be taken at a time when your energy level is high. The taken if you have already exercised during the day.

FITNESS TEST

should not be

Select the FITNESS TEST program.

ress the FITNESS

P TEST button. The in-

icator beside the

d button will light. Note: If the walking belt is moving, it will slow to a stop.

Enter your weight.

When the FITNESS TEST program is selected, the letters “LbS” will flash in the CALORIES display. You must enter your weight and age before this program can be started. To enter your weight, see step 3 on page 12. If you have already entered your weight, you must press one of the WEIGHT buttons to verify the weight setting.

Enter your age.

Put on the pulse sensor.

The pulse sensor must be worn when the FITNESS TEST program is used. To put on the pulse sensor, see HOW TO USE THE PULSE SENSOR on page

8. Note: The FITNESS TEST program can be started without your pulse being detected; however, the program will automatically stop if your pulse is not detected 4 minutes after the program is started.

Press the START/PAUSE button to start the pro-

gram.

The FITNESS TEST program consists of seven 4minute periods, and is followed by a 2-minute cooldown period. The speed and/or incline of the treadmill will automatically increase at the beginning of each 4minute period.

To use the FITNESS TEST program, follow the steps below.

Make sure that the key is fully inserted into the

console.

Stand on the foot rails and insert the key. Various displays and indicators will light. Find the clip attached to the key, and slide it onto the

waistband of your clothing.

When the START/ PAUSE button is pressed, the TIME display will begin counting up. The CALORIES display will show “L 1” (level

1), indicating that the first 4-minute period of the FITNESS TEST the treadmill will automatically adjust to 3.0%, and the walking belt will begin to move at 1.5 mph. Hold the handrails and carefully begin walking.

When the TIME display reaches 4 minutes, the CALORIES display will show “L 2,” indicating that the second 4-minute period has begun. The incline will increase to 4%, and the speed will increase to

2.5 mph. At the beginning of each 4-minute period,

program has begun. The incline of

the speed and/or incline of the treadmill will auto-

IME

tness Level

PULSE

CALORIES

No Pulse Detected

CALORIES

matically increase. The FITNESS TEST will continue

n this manner

ntil your pulse reaches 70% of your

maximum heart rate, and the current 4-minute period

s completed. The FITNESS TEST will then be com-

i pleted, regardless of how many periods remain.

When the FITNESS TEST program is completed, the letter “C” will be shown in the CALORIES display, indicating that the cool-down period has begun. The TIME display will count down from 2 minutes. When the cool-down period is completed, the walking belt will slow to a stop, and your fitness level will be shown in the TIME display. There are ten fitness levels—fitness level 10 (FL:10) is the highest. Remember, the FITNESS TEST is intended only to indicate your relative fitness level.

Note: The SPEED and INCLINE buttons will not function while the FITNESS TEST program is selected. If your pulse is not detected during the program, the NO PULSE DETECTED indicator will light and the letters “PLS” will flash in the PULSE display. If your pulse is not detected during the last thirty seconds of any 4-minute period (after 4 minutes, after 8 minutes, etc.), the walking belt will slow to a stop, the FITNESS TEST will end, and the TIME display will show a fitness level of 0 (FL:00). (See GUIDELINES FOR OBTAINING ACCURATE PULSE READINGS on pages 8 and 9.)

The FITNESS TEST program can be stopped at any time by pressing the STOP button. The TIME display will then show an estimated fitness level. If the STOP button is pressed a second time, the MAN

UAL mode will be selected.

When you are finished exercising, stop the walk-

ing belt and remove the key.

Step onto the foot rails, stop the walking belt, and re-

ove the key from the console. Store the key in a

m secure place. In addition, move the on/off switch to the “off” position. (See the drawing near the bottom of page 11.)

HOW TO SELECT THE INFORMATION MODE

The console features an information mode that keeps track of the total time and distance accumulated on the treadmill.

To access the information mode, hold down the STOP button while inserting the key into the console.

When the information mode is selected, the symbol shown in drawing A should appear in the CALORIES display. This symbol indicates that the console is set for an infrared (cordless) pulse sensor.

IMPORTANT: If the symbol shown in drawing B appears, the cordless pulse sensor will not function. If necessary, press the WEIGHT decrease button until the symbol shown in drawing A appears.

A B

Correct Incorrect

The TIME display will show the total time accumulated on the treadmill, in hours. The DISTANCE display will show the total distance, in miles (if the total distance exceeds 999, the thousands and ten thousands digits will be shown in the PULSE display). Note: The SPEED dis play will show an (for Metric system—kilometers) (see SPEED DISPLAY on page 13).

“E” (for English system—miles) or “M”

To exit the information mode, remove the key.

TROUBLE-SHOOTING

Tripped

Reset

OFF

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 call our Customer Service Department toll-free at 1-800-999-3756, Monday through Friday, 6 a.m. until 6 p.m. Mountain Time (excluding holidays).

1. SYMPTOM: THE POWER DOES NOT TURN ON

a. Make sure that the power cord is plugged into a surge protector, and that the surge protector is plugged into

a properly grounded outlet. (See HOW TO PLUG IN THE POWER CORD on page 10.) Use only a UL-listed surge protector, rated at 15 amps, with a 14-gauge cord of five feet or less in length.

b. After the power cord has been plugged in, make sure that the key is fully inserted into the console. Various

indicators on the console should light. (See step 1 page 12.)

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

Tripped

Reset

minutes and then press the switch back in.

d. Check the on/off switch located at the front of the treadmill

near the power cord. The switch must be in the “on” position.

“On” Position

2. SYMPTOM: THE POWER TURNS OFF DURING USE

a. Check the circuit breaker located on the treadmill near the power cord (see 1. c. 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.

Remove the key from the console, and reinsert it fully into the console. (See step 1 on page 12.)

d. Check to make sure that the on/off switch is in the “on” position. (See 1. d. above.)

e. If the treadmill still will not run, please call our Customer Service Department.

3. SYMPTOM: AN ERROR CODE (“E1,” “E2,” “E3,” “E4,” OR “E5”) APPEARS ON THE CONSOLE

a. If error code “E1” appears in the DISTANCE/INCLINE display, a malfunction may have occurred in the in-

cline system. Remove the key, wait for ten seconds, and then reinsert it. If the error code appears again, call our Customer Service Department. Do not operate the treadmill until the problem is corrected.

b. Error code

“E2” may appear in the SPEED display if the SPEED increase or START/PAUSE button is pressed and no movement of the walking belt is detected within seven seconds. Remove the key, wait for ten seconds, and then reinsert it. Make sure that you stand on the foot rails of the treadmill each time you start the walking belt. If the error code appears again, call our Customer Service Department. Do not operate the treadmill until the problem is corrected.

c. Error code

“E3” may appear in the SPEED display if the speed of the walking belt surges above the se-

lected speed setting. Remove the key, wait for ten seconds, and then reinsert it. If the error code appears again, call our Customer Service Department. Do not operate the treadmill until the problem is corrected.

d. Error code “E4” may appear in the SPEED display if the walking belt is moving at a slow speed, and there is

excessive stress on the motor. Remove the key, wait for ten seconds, and then reinsert it. If you weigh over

00 pounds, it may be helpful to increase the incline of the treadmill. If the error code appears again, call our

2 Customer Service Department. Do not operate the treadmill until the problem is corrected.

e. Error code

“E5” may appear in the PULSE display if a pulse error occurs. See HOW TO USE THE PULSE

SENSOR on pages 8 and 9, and PULSE DISPLAY on page 13.

. SYMPTOM: THE PULSE SENSOR DOES NOT FUNCTION PROPERLY

a. See HOW TO USE THE PULSE SENSOR on pages 8 and 9, PULSE DISPLAY on page 13, and HOW TO

SELECT THE INFORMATION MODE on page 18.

5. SYMPTOM: THE WALKING BELT IS OFF-CENTER OR SLIPS WHEN WALKED ON

a. If the walking belt has shifted to the left, first remove the KEY

UNPLUG THE POWER CORD. Using the 3/16” end of the

and

allen wrench, turn the left rear roller adjustment bolt clockwise 1/4 of a turn. Plug in the power cord, insert the KEY and run the treadmill for a few minutes. Repeat until the walking belt is centered.

b. If the walking belt has shifted to the right, first remove the KEY

UNPLUG THE POWER CORD. Using the 3/16” end of the

and

allen wrench, turn the left rear roller adjustment bolt counterclockwise 1/4 of a turn. Plug in the power cord, insert the KEY and run the treadmill for a few minutes. Repeat until the walking belt is centered.

6. SYMPTOM: THE WALKING BELT SLOWS OR SLIPS WHEN WALKED ON

a. Use only a UL-listed surge protector, rated at 15 amps, with a 14-gauge cord of five feet or less in length.

b. If the walking belt is loose, treadmill performance may de-

crease and the walking belt may slip when walked on. To adjust the tension of the walking belt, remove the key and UN- PLUG THE POWER CORD. Remove the three Endcap Screws (20) from the Right Rear Endcap (98). Slide the Endcap off the Frame (84). Using an adjustable wrench, hold the Rear Roller Adjustment Nut (89). Using the 3/16” end of allen wrench, turn the Right Rear Adjustment Bolt (112) clockwise, 1/2 of a turn. Reattach the Endcap.

Plug in the power cord, insert the key and run the treadmill for a few minutes. Note: Make sure the walking belt is centered (see SYMPTOM 5 above). Repeat until the walking belt no longer slips.

c. If the walking belt still slows when walked on, please call our Customer Service Department.

112

CONDITIONING GUIDELINES

WARNING: Before beginning

this or any exercise program, consult your physician. This is especially important for individuals over the age of 35 or individuals

ith pre-existing health problems.

Training Zone (Beats/Min.)

Age

20 138-167 133-162

5 136-166 132-160

Unconditioned Conditioned

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.

The following guidelines will help you to plan your exercise program. Remember—these are general guide lines. For more detailed information about exercise, obtain a reputable book or consult your physician.

EXERCISE INTENSITY

Whether you want to burn fat, strengthen your cardiovascular system, or increase your athletic performance, you can tailor your exercise to your specific goals. The key to achieving the desired results is to exercise with the proper intensity.

Burning Fat

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 of exercise does your body begin to use stored If your goal is to burn fat, adjust the speed and incline of the treadmill until the FAT BURN indicator is lit. (See TRAINING ZONE MONITOR on pages 13 and 14.)

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. The proper intensity level for aerobic exercise can be found by using your pulse as a guide. As you exercise, your pulse should be kept at a level between 70% and 85% of your maximum possible heart rate. This is known as your training zone. You can find your training zone in the table at the top of this page. Training zones are listed ac cording to age and physical condition.

During the first few months of your exercise program,

carbohydrate calories

fat calories

for energy.

for en-

30 135-164 130-158

35 134-162 129-156

40 132-161 127-155

45 131-159 125-153

50 129-156 124-150

55 127-155 122-149

60 126-153 121-147

65 125-151 119-145

70 123-150 118-144

75 122-147 117-142

80 120-146 115-140

85 118-144 114-139

keep your pulse near the low end of your training zone as you exercise. After a few months of regular exercise, your pulse can be gradually increased until it is near the middle of your training zone as you exercise. You can measure your pulse using the pulse sensor. Exercise for about four minutes, and then measure your pulse immediately. If your pulse is too high or too low, adjust the intensity of your exercise. It may also be helpful to adjust the speed and incline of the treadmill until the AEROBIC indicator is lit. (See TRAINING ZONE MONITOR on pages 13 and 14.)

Performance Training

If your goal is high performance athletic conditioning, adjust the speed and incline of the treadmill until the PERFORMANCE indicator is lit. (See TRAINING ZONE MONITOR on pages 13 and 14.)

WORKOUT GUIDELINES

Each workout should include three parts: (1) a warmup, (2) training zone exercise, and (3) a cool-down.

Warm-up

Warming up prepares the body for exercise by increas ing circulation, delivering more oxygen to the muscles and raising the body temperature. Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up (see SUGGESTED STRETCHES on page 23).

Training Zone Exercise

ADDITIONAL SUGGESTIONS

fter warming up, increase the intensity of your exer-

A cise until your pulse is in your training zone for 20 to

0 minutes. (During the first few weeks of your exer-

6 cise 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.

Cool-down

Finish each workout with 5 to 10 minutes of stretching to cool down. This will increase the flexibility of your muscles and will help to prevent post-exercise 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.

Instead of waiting for a convenient time to exercise, plan a specific time. The morning hours work well for many, and the self-discipline required to rise early and exercise often carries through the day to help increase productivity in other areas. For some, exercising before dinner initiates a period of winding down from the day's activities. Whatever time you choose, be consistent and stick with it.

To maintain or improve your condition, complete three workouts each week, with at least one day of rest between workouts. After a few months of regular exercise, you may complete up to five workouts each week, if desired. Remember, the key to success is to make exercise a regular and enjoyable part of your everyday life.

WORKOUT ATTIRE

reating a more active lifestyle, in addition to estab-

C lishing a regular exercise program, will help you to

chieve your fitness goals.

It's easy to improve your lifestyle by making a few changes in your daily routine:

• Keep yourself moving throughout the day. Use the stairs instead of the elevator. Park a half mile away from work or get off the bus a couple of blocks before your stop and walk the remaining distance.

• Increase midday productivity, creativity and energy by replacing a heavy lunch with a light meal. Spend the extra time in physical activity such as walking.

• Substitute manually-operated devices for automatic equipment such as lawn-care machinery, power tools and snow removers.

• Stop smoking; smoking nearly doubles the risk of coronary heart disease. (Framington Heart Study)

• Reduce or eliminate alcohol consumption. Alcohol is a major cause of liver problems and other health disorders. (Office of Disease Prevention and Health Promotion)

• Reduce your intake of fat. Less than 30% of the calories you consume each day should come from fat. Excessive fat consumption has been linked to numerous causes of death, including heart disease and cancer.

• Know and keep a record of your cholesterol level, blood pressure and other health information. Keep your blood pressure below 140/90; keeping it below 125/85 is preferable.

Exercise clothing should be comfortable and allow un restricted movement. Do not wear rubberized or plastic clothing that can interfere with the evaporation of sweat from your skin. Always wear athletic shoes that are flexible and provide good protection and support.

SUGGESTED STRETCHES

The correct form for several basic stretches is shown in the drawings below. Move slowly as you stretch—never bounce.

. Toe Touch Stretch

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 both legs. 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 both legs. To cause further stretching of the achilles tendons, bend your back leg as well. Stretches: Calves, achilles tendons and ankles.

4. Quadriceps Stretch

With one hand against a wall for balance, reach back and grasp one foot with your other hand. Bring your heel as close to your buttocks as possible. Hold for 15 counts, then relax. Repeat 3 times for both legs. 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.

PART LIST—Model No. PFTL05050 R0796A

Key No. Qty. Description

1 4 Handrail Endcap 2 3 2 Handrail Cover 4 1 Pulse Sensor 5 15 Console Screw/Foot Screw 6 1 Upright Wire Harness 7 1 24” Cable Loom 8 2 Handrail Pivot Bolt

9 2 Cage Nut 10 1 7/32 Allen Wrench (not used) 11 5 8” Wire Tie 12 2 Upright Plug 13 12 Small Screw 14 3 Cable Tie Holder 15 1 Left Upright 16 2 Foot Rail w/Fastener 17 1 Console 18 1 Key/Clip 19 1 Roller Pulley Endcap 20 12 Endcap Screw 21 1 Motor Belt 22 2 Motor Bolt 23 1 Pulley/Flywheel/Fan 24 1 Motor 25 1 Motor Mount Bracket 26 1 Small Shock Bolt 27 1 Motor Tension Nut 28 1 Front Roller/Pulley 29 1 Motor Tension Star Washer 30 1 Motor Tension Washer 31 1 Motor Tension Bolt 32 1 Motor Swivel Bolt 33 2 Motor Nut 34 1 Front Right Endcap 35 1 Speed Disk 36 2 Small Bolt 37 1 Optic Switch Bracket 38* 1 Motor/Pulley/Flywheel/Fan 39 2 Small Nut 40 2 Optic Switch Wire Harness 41 1 Optic Switch Nut 42 1 On/Off Switch 43 1 Circuit Breaker 44 5 Adjustment Washer 45 2 3/8” x 1 1/4” Bolt 46 1 Right Upright 47 48 49 50 1 Belly Pan Wire Harness 51 3 12” Cable Loom 52 2 Water Bottle Holder 53 1 Wrench Clip 54 1 55 17 Belly Pan Screw 56 1 Belly Pan Plug 57 8 Isolator 58 2 Belt Guide 59 1 Red Headband 60 1 Blue Headband 61 62 63 64 6 1 3/4” Side Cover Screw 65 2 Front Wheel 66

1 Handrail

1 Front Roller Adjust Bolt 1 1

4 1 2

2 Wheel Bolt

Power Cord Grommet

Belly Pan

Upright Pivot Nut Controller Upright Pivot Bolt

Key No. Qty. Description

67 1 Right Side Cover

8 1 Rear Roller

6 69 4 Upright Foot 70 2 Optic Switch 71 1 Small Star Washer 72 1 Incline Optic Disk 73 2 Incline Pin 74 2 Incline Motor Spacer 75 2 Hair Pin Cotter 76 1 Incline Motor 77 1 Incline Rod 78 1 Incline Rod Bolt 79 4 Incline Leg Nut 80 1 Fuse 81 1 Power Board w/Stand-Off 82 4 Plastic Stand-Off 83 1 Electronics Bracket 84 1 Frame 85 1 Walking Belt w/Fastener 86 1 Walking Platform w/Fastener 87 8 Platform Screw 88 1 Left Rear Endcap 89 1 Rear Roller Tension Nut 90 1 Spring Sleeve 91 1 Roller Tension Spring 92 2 Incline Leg Washer 93 2 Incline Leg Bolt 94 1 Motor Controller Wire 95 2 Incline Leg Wheel 96 2 Incline Wheel Bolt 97 1 Incline Leg 98 1 Right Rear Endcap

99 2 Large Crossbar Bolt 100 4 Crossbar Cover Screw 101 2 Upright Bracket Screw 102 2 Upright Bracket 103 4 Crossbar Nut 104 2 Small Crossbar Bolt 105 1 Large Crossbar 106 1 1/4” x 1” Bolt 107 1 1/4” Nut 108 1 Small Crossbar 109 1 Shock 110 1 Left Side Cover 111 1 Crossbar Cover 112 1 Right Rear Adjustment Bolt 113 114 115 116 2 Roller Guard 117 2 Upright Foot Washer 118 1 Optic Switch Star Washer 119 4 Edge Strip

# # 1 14” White Wire, 2 Female # 1 14” White Wire, Male/Female # 1 9” Black Wire, Male/Female # 1 4” Black Wire, 2 Female # 1 14” Blue Wire, 2 Female # 1 8” Blue Wire, Male/Female # # #

* Includes all parts shown in the box. # These parts are not illustrated.

1 Left Rear Adjustment Bolt 1 1

12 Fastener

1 1 1

Allen Wrench Adhesive Clip

8” Red Wire, Male/Female 8” Green Ground Wire User's Manual

ORDERING REPLACEMENT PARTS

To order replacement parts, call our Customer Service Department toll-free at 1-800-999-3756, Monday through Friday, 6 a.m. until 6 p.m. Mountain Time (excluding holidays). When ordering parts, please be prepared to give the following information:

• The MODEL NUMBER OF THE PRODUCT (PFTL05050).

• The NAME OF THE PRODUCT (PROFORM®T10.0 treadmill).

• The SERIAL NUMBER OF THE PRODUCT (see the front cover of this manual).

• The KEY NUMBER OF THE PART(S) (see the EXPLODED DRAWING and PART LIST attached to the center of this manual).

• The DESCRIPTION OF THE PART(S) (see the EXPLODED DRAWING and PART LIST attached to the center of this manual).

If possible, place the treadmill near your telephone for easy reference when calling.

ProForm T10.0 User Manual

Specifications and Main Features

Frequently Asked Questions

User Manual