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New Balance 1200 User's Manual

1. PROGRAM 3 PROGRAM 6 Ul MANUAL PIKES PEAK JOGGING USER 1 a 1 6 masti FEES RESI Rasai SS SS SS sest DEI usa EN ETE __ __ Ex se po mes ERE ERES EXE ERE s EE zz Ef s sssi SS s Se i Se ERE DEREN za zat zz SS EIER HERE EE i s EEG 1 PROGRAM 4 PROGRAM 7 U2 HILL WALK FAT BURN TARGET DISTANCE USER 2 i ERN DEED Em a ma sm Co ma NM gem EE s sua suu
2. TABLE 1 200 195 190 190 185 180 180 175 170 170 165 165 16 Heart 160 157 160 Rate 153 155 Beats 148 150 150 Min 144 145 140 Maximum 140 140 Attainable 136 136 Heart Rate 133 131 130 L mas 127 123 129 85 119 120 115 Target 119 Zone 112 108 110 105 101 98 7096 100 Target 20 25 30 OU AO 45 50 55 60 70 ZS 80 Zone AGE YRS TABLE 2 Exercise Warm Up THR Cool Down Total Sessions Total Time Week Period Minutes Period Time Per Wk Per Wk 1 amp 2 5 min 60 6596 8 5 min 17 min 3 51 min 3 amp 4 5 min 65 7096 10 5 min 20 min 3 0 min 5 amp 5 min 70 75 15 5 min 25 min 3 75 min 7 amp 8 5 min 70 80 20 5 min 30 min 3 90 min 9 amp 10 5 min 70 85 25 5 min 35 min 3 105 min 11 amp 12 5 min 70 85 25 5 min 35 min 3 105 min 26 WARM UP amp COOL DOWN STRETCHES stretches con help improve flexibility and relieve the tightness in muscles that results from repetitive movements that require a limited range of motion 10 12 minutes of daily stretching is recommended This can be done when warming up or cooling down When performing these stretches your movements should be slow and smooth with no bouncing or jerking Move into the stretch until you feel a slight Tension not pain in the muscle and hold the stretch for 20 To 30 seconds Breathe slowly and rhythmically Be sure not to hold your breath Remember that all stretches must be done for both
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4. a si ee usai umumi ee ami musu es ee T PROGRAM 1 PROGRAM 4 Ul HILL WALK FAT BURN USER 1 gu 2 a i ia sssi E SS aa CE EEE se z a SS T TOT TT T REED ususi usss PROGRAM 2 PROGRAM 5 U2 MOUNTAIN PASS WALKING USER 2 a e eas s z i i jus azam ee EEE Ex BE sauti mus ERES T T T T T T T T T TUT 11 1 1 1 T I IEEE Odometer An Odometer showing accumulated distance Re Start If the Treadmill is stopped during use will appear in the Time window for o
5. 10 11214 15 11214 16 12 11214 20 T1214 21 11214 22 11214 23 TM 13 TM 14 TM 16 TM 17 T1214 26 TM 18 TM 19 T1214 27 TM 20 T1214 28 T1214 29 T1500 12 T1214 34 TM 27 TM 28 TM 29 TM 30 31 N Co HDD HBR N S ITEM PART NAME 59 5 59 60 62 63 66 6 68 69 74 79 78 79 81 82 84 85 86 88 90 95 96 97 FOOT RAIL amp BOTTOM RIGHT REAR END CAP M8 x 35mm ALLEN BOLT M8 NYLON NUT x 16mm PHILLIPS SCREW x 12mm PHILLIPS SCREW M10 NYLON NUT x 6mm PHILLIPS SCREW M10 x 32mm ALLEN BOLT 21 9 x 18 x 10 2 BUSHING M8 x 20mm ALLEN BOLT M8 x 40mm ALLEN BOLT M8 CURVED WASHER M3 x 10mm PHILLIPS SCREW 13 5 x 18x 10 2 BUSHING MIO STAR WASHER M10 x 70mm ALLEN BOLT 50mm WHEEL RUBBER WIRE COVER SPEED SENSOR WIRE HOLDER M8 WASHER M10 WASHER M3 x 20mm PHILLIPS SCREW 5 20mm PHILLIPS SCREW RIGHT SIGHT INDEX LUBE amp WALK KIT DECALS 1200 BOX TOP FASTENER PACK OWNERS MANUAL DECALS 1400 BOX BOTTOM ITEM PART NAME 66 6 68 69 74 79 78 79 81 82 84 85 86 88 90 95 96 97 99 100 101 102 103 104 106 107 108 111 M4 x 6mm PHILLIPS SCREW M10 x 32mm ALLEN BOLT 21 5 x 18x 10 2 BUSHING M8 x 20mm ALLEN BOLT M8 x 40mm ALLEN BOLT M8 CURVED WASHER
6. 7 Inner Thigh Stretch Sit on the floor and bend your legs so that the soles of your feet are together Place your elbows on your knees Lean forward from the waist and press down lightly on the inside of your knees You should feel a stretch in the muscles of your inside thigh Hold for 20 to 30 seconds and release 8 Arm Pullback Stand with your feet shoulder width apart and toes pointing forward and with your knees slightly bent Let your arms hang relaxed on either side of your body Expand your chest and pull your shoulders back Bend your elbows slightly and clasp your hands behind your back Slowly straighten your arms as you lift your hands upward Raise your hands upward until you feel mild tension in your shoulder and chest region Hold for 20 to 30 seconds Lower your arms to their original position and bend your elbows Release your hands and return them to your sides TROUBLESHOOTING GUIDE PROBLEM Treadmill will not start Treadmill Speed Not Correct Treadmill Speed Surges Treadmill Belt will not move ERR 1 on screen Incline will not operate ERR 3 on screen Treadmill Belt Slipping Treadmill Noisy Inaccurate pulse rate Inaccurate heart rate strap safety switch a on off switch power cord CAUSE Not plugged in Not turned on Safety Key not on correctly Circuit Breaker opened in home Treadmill Circuit Breaker tripped Treadmill starts at 0 5 calibrated in
7. After assembly is complete you must fold and move the Treadmill to remove the box To fold the Treadmill raise the deck Secure the Deck in the upright position by lowering the latch It will snap on the handle and prevent the Deck from lowering itself STEP 2 A li Moving the Treadmill in folded position Hold the Hand Grips to move the Treadmill forward or backward off of the box The Treadmill comes with Wheels for easy portability DO NOT the Treadmill STEP 3 1200 1400 UNITS locking indicator not visable KEEP HANDS CLEAR OF DECK FAILURE TO DO SO COULD RESULT IN CRUSHED HANDS Lowering the Walking Deck Once Treadmill is in the desired place lower the Deck by pushing in and turn the Knob counter clockwise until the Locking Indicator is not visible and the Deck is released NOTICE This Treadmill has a built in safety feature to help the Deck lower slowly when unfolding Please make sure there are no children or other things under the Deck when you lower it Continued on next page 9 STEP 3 Continued Lowering the Walking Deck Once the Treadmill is in the desired place lift the Latch from the Hand Grip of the Treadmill Then lightly press down to activate the lowering action of the Treadmill NOTICE This Treadmill has a built in safety feature to help the Deck lower slowly
8. OL US Loy 591 7 11 xd 1 osou Buiss id o L L SAJA INVASOAd agads ANMON Cl JJO uD ulni sseud pup UO UDJ SUL UINI SIUL 55 up SUN 3qIn JONIAIIIA NOINS e LO e d m DISPLAY FUNCTION Please read carefully before using the Treadmill INCLINE PULSE Displays pulse TIME Shows workout Time Time begins at 00 00 and counts up rate except when elevation The maximum time is 99 59 When the Safety Key is first attached is changed or SELECT key is to the Computer this display shows the accumulated Distance pressed Io get a pulse rate odometer for one second place both of your hands on The Pulse Grip Bars It is recommended to straddle the Walking Belt to get an accurate reading If you are walking or jogging if is difficult for the Computer to accurately read your pulse rate See page 22 for more details SPEED Displays the Speed the Treadmill Belt is moving DISTANCE Displays the Distance in miles or kilometers the Treadmill Belt has gone on the current workout DOT MATRIX The 8 x 10 dot matrix reflects Incline CALORIES ELEVATION GAIN Displays Calories on the Elevation Programs Programs 1 4 and consumed To display Elevation in feet the user Speed on the Speed Programs Programs 5 6 has climbed during the current workout press and The User Programs In the Manual Mode SELECT and the val
9. Heart trouble Family history of early stroke or heart attack deaths Frequent dizzy spells Extreme breathlessness after mild exertion Arthritis or other bone problems Severe muscular ligament or tendon problems Other known or suspected disease If you experience any pain or tightness in your chest an irregular heartbeat or shortness of breath stop exercising immediately Consult your physician before continuing Pregnant Balance impairment Taking medications that affect heart rate KNOWING THE BASICS Physical fitness is most easily understood by examining its components or parts There is widespread agreement that these five components comprise the basics of physical training CARDIORESPIRATORY ENDURANCE the ability to deliver oxygen and nutrients to tissues and to remove wastes over sustained periods of time Using your Treadmill will improve this MUSCULAR STRENGTH the ability of a muscle to exert force for a brief period of time Upper body strength for example can be measured by various weight lifting exercises MUSCULAR ENDURANCE the ability of a muscle or a group of muscles to sustain repeated contrac tions or to continue applying force against a fixed object Push ups are often used to test endurance of arm and shoulder muscles FLEXIBILITY the ability to move joints and use muscles through their full range of motion The sit and reach test is a good measure of flexibility of the
10. CAUTION WARNING LABEL E BEFORE FOLDING THE S TREADMILL DECREASE Aw ARNING INCLINE TO 0 LEVEL FAILURE TO D0 S0 MAY After folding the x Y RESULT IN SERIOUS deck push and turn 27 DAMAGE TREADMILL the knob clockwise X Wy AND VOID WARRANTY on the latch to lock a the deck into place Failure to lock the deck into place may cause the deck to fall suddenly resulting in serious injury Before lowering the deck from its folded position turn the knob counter LABEL clockwise and pull the knob on the latch to unlock and release the deck Slowly lower the deck to the floor and keep your hands and feet clear to avoid crushing or other serious injury ASSEMBLY SETUP INSTRUCTIONS AW A R N N G For Maximum Effectiveness and Safety Please Read This Owner s Manual Before Assembling or Using Your e DO NOT MOVE TREADMILL OUT OF e COLLAPSE BOX BOTTOM AND LAY SIDES DOWN BEFORE ASSEMBLY NOTE All location references such as front rear e WHEN MOVING ASSEMBLED left or right made in these instructions are from the TREADMILL OUT OF THE BOX MOVE user position on the Treadmill facing the Console IT OUT OF THE BOX ON ITS WHEELS WHILE THE DECK IS IN THE FOLDED AND LOCKED POSITION FAILURE TO FOLLOW THIS PROCEDURE MAY RESULT IN SERIOUS INJURY Console may vary per model Parts Box Tools Required included Allen Wrench Multi Hex Tool with Phillips Screwdriv
11. M3 x 10mm PHILLIPS SCREW 13 5 x 18 x 10 2 BUSHING M10 STAR WASHER M10 x 70mm ALLEN BOLT 50mm WHEEL RUBBER WIRE COVER SPEED SENSOR WIRE HOLDER M8 WASHER M10 WASHER M3 x 20mm PHILLIPS SCREW M5 x 20mm PHILLIPS SCREW RIGHT SIGHT INDEX SAFETY BUCKLE LOCK LEFT LUBE STICK GUIDE RIGHT LUBE STICK GUIDE SAFETY BUCKLE FRONT FOOT RAIL REAR FOOT RAIL LEFT HANDLEBAR SIDE CAP RIGHT HANDLEBAR SIDE CAP M x 30mm BOLT INCLINE BRACKET CUSHION LUBE amp WALK KIT BOX TOP FASTENER PACK DECALS OWNERS MANUAL BOX BOTTOM PART 11214 32 11214 34 TM 27 TM 28 TM 29 TM 30 TM 31 TM 34 T1214 37 T1214 38 TM 35 TM 40 T1214 40 TM 42 11214 42 43 11214 44 26 24 25 36 44 11214 47 48 23 NBTLWOS 11200 03 11214 36 11214 49 11214 50 11400 03 TM 22 PART TM 34 T1214 37 T1214 38 TM 35 TM 40 T1214 40 TM 42 T1214 42 TM 43 T1214 44 26 24 25 36 44 11214 47 48 23 11500 09 11500 15 11500 16 11500 10 11500 13 11500 14 11500 07 11500 08 11500 20 TM 51 NBTLWOS 11214 36 11214 49 11500 03 11500 17 22 N ss Z S 69 gt QTY S DD FS FS FS FS JO PH 31 1200 1400 EXPLODED VIEW 32 1500 EXPLODED VIEW AFitnessQuest Dedication to Quality We warrant this pro
12. alternates between 0 and 5 The user controls the speed Walking his is a speed program that varies between 2 5mph and 3 3mph This is an excellent program for intermediate walkers The user controls the elevation Jogging his is q speed program that varies the speed between 4 0mph and 4 8mph This is a good program for beginner joggers and very fast walkers The user controls The elevation User Programs After selecting one of the user programs press ENTER to confirm Press ENTER again and adjust the Speed and Incline for segment one and press ENTER Continue to adjust the speed and incline for each segment and press ENTER Press START to begin the workout If a soeed or incline value is changed during usage the Computer will store the value of the speed and incline at the end of each segment and will retain these values 19 1400 OPERATION INSTRUCTIONS DISPLAYS INCLINE PULSE Displqys pulse rate except when elevation is changed or SELECT key is pressed To get a pulse rate place both of your hands on Pulse Grip Bars It is recommended to straddle the Walking Belt to get an accurate reading If you are walking or jogging is difficult for Computer to accurately read your pulse rate Gee page 22 for more details Please read carefully before using the Treadmill TIME Shows workout Time Time begins at 00 00 and counts up The maximum time is 99 59 When the Safety Key is first attached
13. lower back and backs of The upper legs BODY COMPOSITION often considered a compo nent of fitness It refers to the makeup of the body in terms of lean mass muscle bone vital tissue and organs and fat mass An optimal ratio of fat to lean mass is an indication of fitness and the right types of exercises will help you decrease body fat and increase or maintain muscle mass To help track your progress we have provided Workout Progress Chart on page 30 A COMPLETE EXERCISE PROGRAM How often how long and how hard you exercise and what kinds of exercises you do should be determined by what you are trying to accomplish Your goals your present fitness level age health skills interest and convenience are among the factors you should consider For example an athlete training for high level competition would follow a different program than a person whose goals are good health and the ability to meet work and recreational needs Your exercise program should include something from each of the four basic fitness components 23 described previously Each workout should begin with q warm up and end with a cool down As a general rule space your workouts throughout the week and avoid consecutive days of hard exercise Here are the amounts of activity necessary for the average healthy person to maintain a minimum level of overall fitness Included are some of the populor exercises for each category WARM UP 5 10 minutes of e
14. or press SELECT to choose one of the programs Note Ihe program layout appears in The dot matrix display Press ENTER to verify the selection Press START to begin the program All programs have ten segments The program will repeat after the ten segments until the user presses STOP An explanation of the programs follow 1 Hill Walk This is an elevation program that goes from 0 to 3 grade The speed is controlled by the user and the Treadmill will start at 0 5mph Each minute the elevation changes 2 Mountain Pass his is an elevation program that goes from 0 to 5 grade The speed is controlled by the user 3 Pikes Peak his is a challenging elevation program that goes from 0 to 7 grade The speed is controlled by the user 4 Fat Burn This is an interval elevation program where the elevation alternates between 0 and 5 The user controls the speed 5 Walking his is speed program that varies between 2 5mph and 3 3mph This is an excellent program for intermediate walkers The user controls The elevation Jogging This is a speed program that varies the speed between 4 0mph and 4 8mph This is a good program for beginner joggers and very fast walkers Ihe user controls the elevation Target Distance his program counts down the distance goal that The user sets before exercis ing After confirming The program the user enters the distance goal using the speed or incline arrow keys Increments are 0 5 mil
15. problems or balance impairments 2 Monitor your heart rate while you exercise and keep your estimated pulse rate within your target heart rate zone Follow the instructions on pages 24 and 25 in this manual regarding heart rate monitoring and how to determine your appropri ate target heart rate zone When used properly the heart rate pulse sensors and display monitor provide a reasonably accurate estimate of your actual heart rate This estimate is not exact and persons with medical conditions and or a specific need for accurate heart rate monitoring should not rely on the estimations provided 3 Warm up before any exercise program by doing 5 10 minutes of aerobic activity followed by stretching 4 Inspect the equipment Before EACH use a complete visual insoection and test of the features and functions of the assembled equipment is required Do not use equipment if you detect any incorrect worn or loose components NEVER operate the equipment if equipment is not functioning properly 5 Do not wear loose or dangling clothing while using the equipment Wear comfortable clothes that allow freedom of movement 6 Wear comfortable shoes made of good support with rubberized sole 7 Breathe naturally never holding your breath during an exercise 8 Avoid over training You should be able to carry on a conversation while exercising 9 After an exercise session cool down with slow walking and stretching 10 This eq
16. s a jJ E O i zz zz zaza zz zz PROGRAM 2 PROGRAM 5 PROGRAM 8 MOUNTAIN PASS WALKING TARGET CALORIES masi sss mami Em us A s uama Es DEE ERES sami EUN NES EN je sesi ae ec s ee eus ee sssi EN EN ENE ERN SS pe e o es o e pes se o a L a Ez 77777 EEE ESI za sans zzy E NEN PRESS EEE DEE ERES s 20 Odometer An Odometer showing accumulated distance will appear in the Time window for one second when the safety Key is placed on the Computer Time Out If the Treadmill is turned on and the Belt is not moving the Computer will shut off after five minutes Re Start If the Treadmill is stopped during use when the START button is pressed again the Treadmill will ramp up the speed to where it was stopped If the Treadmill is stopped for 5 minutes or more POWER is lost and the Treadmill will have to be re started IC PROGRAMS MANUAL MODE If you elect to operate the Treadmill in Manual Mode press START The Treadmill will start at 0 5mph after a 3 2 1 countdown PROGRAM MODE After pressing POWER press the desired program using the program Quick Keys
17. sides of your 1 Quadriceps Stretch stand close to a wall chair or other solid object Use one hand assist your balance Bend the opposite knee and liff your heel towards your buttocks Reach back and grasp the top of your foot with the same side hand Keeping your inner thighs close together slowly pull your foot towards your buttocks until you feel a gentle stretch in the front of your thigh You do not have to touch your buttocks with your heel Stop pulling when you feel the stretch Keep your kneecap pointing straight down and keep your knees close together Do not let the lifted knee swing outward Hold the stretch for 20 to 30 seconds Repeat for the other leg 2 Calf and Achilles Stretch Stand approximately one arms length away from a wall or chair with your feet hip width apart Keeping your toes pointed for ward move one leg in close to the chair while extending the other leg behind you Bending the leg closest to the chair and keeping the other leg straight place your hands on the chair Keep the heel of the back leg on the ground and move your hips forward Slowly lean forward from the ankle keeping your back leg straight until you feel a stretch in your calf muscles Hold for 20 to 30 seconds Repeat for the opposite leg 3 Overhead Triceps Stretch stand with your feet shoulder width apart and your knees slightly bent Liff one arm overhead and bend your elbow reaching down behind your head with
18. your hand toward the opposite shoulder blade Walk your fingertips down your back as far as you can Hold this position Reach up with your opposite hand and grasp your flexed elbow Gently assist the stretch by pulling on the elbow Hold for 20 to 30 seconds Repeat for the opposite arm 27 28 4 Back Stretch stand with your legs shoulder width apart and your knees slightly bent Bend forward from your waist with your arms extending loosely in front of your body Gently bend from the waist flexing your body as far forward as it will go Hold for 20 to 30 seconds Straighten up and repeat 5 Standing Hamstrings Stretch Stand with your legs hip width Extend one leg out in front of you and keep that foot flat against the ground With your hands resting lightly on your thighs bend your back leg and lean forward slightly from your hips until you feel a stretch in the back of your thigh Be sure to lean forward from the hip joint rather than bending at your waist Hold for 20 to 30 seconds Repeat for the opposite leg 6 Buttocks Hips and Abdominal Stretch Lay flat on your back with your hips relaxed against the floor Bend one leg at the knee Keeping both shoulders flat on the floor gently grasp the bent knee with your hands and pull if over your body and towards the ground You should feel a stretch in your hips abdominals and lower back Hold for 20 to 30 seconds and release Repeat for opposite side
19. 1 En S d new balance 1200 1400 and 1500 Treadmills Serial No Date of Purchase Write the serial number in the space above for reference 1 800 497 5831 FOR MAXIMUM EFFECTIVENESS AND SAFETY PLEASE READ THIS OWNER S MANUAL BEFORE UsiNG YOUR NEW BALANCE 1200 140071500 TREADMILL TABLE OF CONTENTS Imporio i Safety L 2 Introduction Customer Service Informqlion nennen 3 Unit Warning Caution Labels and Specifications amp 4 5 aane 2 SUD ISIC HOM Stree T OO o o o 6 10 Folding and Moving Your Treadmill for Storage 11 12 Taking Care of Your Treadmill ee 13 14 Electronics Operating Instructions for Your Treadmill 15 Quick Reference Guide nenn 16 17 Display Functions amp Program Functions 1200 18 19 Display Functions amp Program Functions 1400 1500 20 2 Using The Pulse __ _ 22 Exercise Guidelines a ee _ __ 23 KNOWING TOI BASICS 23 A Complete Exercise 23 24 Aerobic Exercise How Much How Offifen 24 WIEN TO lt 65 24 Measuring Your Heart Rate sse 24 25 re er T TR 28 FOS to Keep YOU 23 Heart Rate Target Zone Sharan 26 Warm Up amp Cool Down Stretches 27 28 Troub
20. AY RESULT IN POSSIBLE edges Console SHOCK THIS UNIT IS TO Console Fon SERIOUS INJURY OR BE USED ONLY Base DEATH KEEP CHILDREN INDOORS AND IN A A AWAY MAXIMUM USER DRY LOCATION 3 Right WEIGHT 275 300 LBS ALWAYS UNPLUG pulse Console REPLACE THIS LABEL IF THE POWER CORD Sensors DAMAGED ILLEGIBLE IMMEDIATELY mul 7 wd OR REMOVED CLASS HC AFTER USE 1 Q WARNING LABEL 3 Pulse SEE Sensors AKWARNING RO 7 CRUSH HAZARD KEEP HANDS CLEAR OF DECK FRONT FAILURE TO DO SO COULD RESULT WARNING IN CRUSHED HANDS LABEL 1 WARNING LABEL 2 i Power Cord WARNING LABEL 3 Side Foot walking Belt RearEnd PLE AT m ieee ee Suspension New Balance 1200 1400 1500 Specificalions Approximate 1200 1400 Length 76 3 4 Width 34 3 4 Height 53 3 4 1500 Length 7 3 4 Width 32 3 4 Height 53 3 4 Product Weight 230 Ibs Maximum User Weight 1200 275 Ibs 1400 300 Ibs 1500 300 Ibs WARNING LABEL 4 WARNING CRUSH HAZARD KEEP HANDS AND FEET CLEAR DURING FOLDING FAILURE TO DO 50 COULD RESULT IN CRUSHED HANDS AND FEET WARNING LABEL 5 WARNING ALWAYS UNPLUG THE POWER CORD IMMEDIATELY AFTER USE safety switch WARNING on off switch LABEL 4 power cord CAUTION LABEL
21. Adjustment Knob in making Walking Belt center ing adjustments sight index preset at 2 If the Walking Belt has moved to the right Turn the Left Adjustment Knob a quarter turn the left Let the Treadmill run about 30 seconds and if the Belt _ does not move repeat ae ge on Tl e If the Walking Belt has moved to the left turn the Left Adjustment Knob a quarter turn to the right Let the Treadmill run about 30 seconds and if the Belt does move repeat 13 WARNING Always turn off and unplug the Treadmill from the electrical outlet before cleaning lubricating or servicing the Treadmill CLEANING Keeping the Treadmill clean will prolong the life of the Treadmill and improve performance Regularly dust the unit especially the exposed part of the Deck between the Belt and the Side Rails For best performance we recommend your Treadmill be placed on a Treadmill Mat A Treadmill Mat will helo to keep dust debris away from your Treadmill s electrical components Clean the top of the Belt with a damp cloth Be careful To keep liquid away from inside the frame or underneath the Belt At least once a year remove the Motor Cover and vacuum under the Motor Cover To remove the cover After turning off and unplug ging the Treadmill loosen the screws you do not have to remove the screws on each side 2 and in the front 2 of the Motor Cover and carefully lift the cover off Be careful
22. VER RIGHT SIDE CAP LEFT SIDE CAP 60mm WHEEL RUBBER END CAP LOCKING KNOB ASSEMBLY END 2222 BELT ADJUSTMENT KNOB INDICATOR LEFT CLEAR CAP RIGHT CLEAR CAP TOP amp BOTTOM LEFT REAR END CAP LEFT SIGHT INDEX 50mm WHEEL PLASTIC SHOCK ABSORBER NON SKID ITEM PART NAME 8 14 15 17 18 20 2 22 26 2 29 30 34 35 36 3 38 39 40 42 44 45 46 47 48 49 50 5l 54 5 59 60 62 63 ARC BRACKET SAFETY KEY LEFT HOLDER RIGHT HOLDER BOOK RACK TOP amp BOTTOM PULSE SENSOR W WIRE HAND GRIP FRONT MOTOR COVER HANDLEBAR WIRE MOTOR COVER BRACKET SPEED SENSOR WIRE BELT GUIDE POWER CORD RIGHT ARC BRACKET COVER LEFT ARC BRACKET COVER RIGHT SIDE CAP LEFT SIDE CAP 60mm WHEEL RUBBER END CAP END CAP 22 22 BELT ADJUSTMENT KNOB INDICATOR LEFT CLEAR CAP RIGHT CLEAR CAP TOP amp BOTTOM LEFT REAR END CAP LEFT SIGHT INDEX 50mm WHEEL PLASTIC SHOCK ABSORBER NON SKID amp BOTTOM RIGHT REAR END CAP M8 x 35mm ALLEN BOLT M8 NYLON NUT x 16mm PHILLIPS SCREW x 12mm PHILLIPS SCREW M10 NYLON NUT PART 11214 08 TM 01 11200 06 71400 04 TM 03 TM 04 TM 06 TM 07 11200 02 11400 02 09 10 T1214 15 T1214 16 TM 12 11214 20 11214 21 11214 22 11214 23 TM 13 TM 14 TM 18 TM 16 TM 17 11214 26 TM 18 TM 19 T1214 27 TM 20 T1214 28 T1214 29 21 11214 08 TM 01 11500 04 11500 05 TM 04 TM 06 TM 07 11500 02 TM 09
23. dow approximately 6 seconds after you grasp the Pulse Sensors 4 Refer to Target Heart Rate Zone Chart Pulse Sensors found on page 26 of this manual For additional information about the importance of working When used properly the heart rate pulse sensors within certain heart rate ranges see pages and display monitor provide a reasonably 24 25 Measuring Your Heart accurate estimate of your actual heart rate This 5 This estimate is not exact and persons with estimate is not exact and persons with medical medical conditions and or a specific need for conditions and or a specific need for accurate accurate heart rate monitoring should not rely heart rate monitoring should not rely on the on the estimations provided estimations provided 22 IMPORTANT Please review this section before you begin exercising IMPORTANT If you are over 35 and have been inactive for several years you should consult your physician who may or may not recommend a graded exercise Test If you are just beginning your exercise program your target heart rate range should be roughly at 60 of your maximum heart rate As you become more conditioned or if you are already in good cardiovascular shape you can increase your target heart rate to 70 85 of your maximum heart rate Remember your target heart rate is only a guide You should also consult your physician if you have the following High blood pressure High cholesterol Asthma
24. duct to be free from all defects in material and workmanship when used according to the manufacturer s instructions See Limited Warranty Card for details Save your sales receipt You may wish to staple it into this manual 8 22 06
25. er Fastener Pack 4 49 4 allen wrench M8 x 20mm allen bolt M8 washer 2 M multi hex tool side cap 2 with phillips screwdriver FOR 1500 UNIT ONLY M8 curved washer 4 PS GG Q o0 safety key M4 x 6mm phillips screw 6 cup holders 2 Note We recommend setting up unit in the area where il will be used Remove Box Top Collapse Box Bottom and leave unit in box to assemble STEP 1 Upright Assembly M8 curved washer a Stand on Walking Belt and grip the uprights and slowly raise them into the assembled position Secure the right side with 2 M8 x 20mm Allen Bolts 1 M8 Washer and 1 8 Curved Washer at the bottom of the right Upright as shown in Figure 1 Repeat on other side b Use the Allen Wrench provided to M8 washer tighten M8 x 20mm allen bolt RIGHT SIDE Figure 1 Install Uprights a console base STEP 2 Console Base Assembly ao b c Note assure Console Base Assembly does not fall hold onto Hand Grips while assembling Make sure the wires are connected on the right side See Figure 2a While standing on the Walking Belt put the Console Base Assembly in the user position by pivoting it carefully down See Figure 2b Note During assembly DO NOT PINCH WIRES when the Console is folded down and secured to the Upright Attach the Console Base Assembly 8 curved wosher
26. es Press ENTER to confirm the distance goal press START the Treadmill Belt starts and the user controls the speed and incline distance will count down in the distance window Target Calories This program counts down the calorie goal that the user sets before exercising After confirming the program the user enters the calorie goal using the Speed or Incline arrow keys Increments are 10 calories Press ENTER to confirm the calorie goal press START the Treadmill starts and the user controls the speed and incline calorie goal will count down in the Calories window User Programs After selecting one of the user programs press ENTER to confirm Press ENTER again and adjust the Speed and Incline for segment one and press ENTER Continue to adjust the soeed and incline for each segment and press ENTER Press START to begin the workout If a speed or incline value is changed during usage the Computer will store the value of the soeed and incline at the end of each segment and will retain these values 2 USING THE PULSE FUNCTION 1400 1500 The Pulse Window on your Computer works in conjunction with the Pulse Sensors found on the Console When you are ready to read your pulse 1 Place both hands firmly on the Pulse Sensors For the most accurate reading 1 is important to use both hands 2 Look at your Pulse Window The P will begin To blink 3 Your estimated heart rate will in the win
27. especially around the wiring on the lower board WARNING Always turn off and unplug the Treadmill from the electrical outlet before removing the Motor Cover power cord motor cover I screw 14 2 each side WALKING BELT AND DECK LUBRICATION Your Treadmill Belt has been lubricated at the factory but periodic lubrication will extend the life of your Treadmill Belt Board and Electrical Components We recommend the following lubrication schedule based on weekly usage Monthly Every three months 5 hours per week 3 5 hours per week 0 3 hours per week Every six months LUBRICATION APPLICATION 1 Puta liberal quantity of lubricant onto foam side of the Applicator Wand Apply lubricant evenly across the foam pad foam pad applicator wand 2 Insert the Applicator Wand into the lubrication port on the right hand side of the Treadmill under the Walking Belt with the lubricated side of the Applicator Wand up against the Bell Slide 1 completely across the Walking Deck into the lubrication port on the left side of the Treadmill NOTE Make sure the Applicator Wand is securely in the leff side lubrication port lubrication oy wand 3 Start the Treadmill Belt and set the speed at 1 0 mph Let the Belt run for about 45 seconds in order to spread the lubrication on the underneath side of the belt 4 Place Applicator Wand in plastic sleeve to retain moisture Electronics O
28. leshooting _______ 29 er een 30 F ii USE 12007 1200 on TOU u 31 Exploded View 12860 TID 32 Exploded View 15 een Inside Back Cover 2005 and 2006 Fitness Quest Inc All rights reserved Made in China Fitness Quest is a registered trademark of Fitness Quest Inc New Balance and NB logo are registered trademarks of New Balance Athletic Shoe Inc Fitness Quest Inc is the exclusive licensee of New Balance Athletic Shoe Inc No part of this booklet may be reproduced or utilized in any form or by any means electronic mechanical or otherwise without the express written consent of the copyright holder 8 22 06 IMPORTANT SAFETY INSTRUCTIONS Read all instructions before using this equipment THIS EQUIPMENT IS FOR CONSUMER USAGE ONLY CAUTION Exercise of a strenuous nature as is customarily done on this equipment should not be undertaken without first consulting a physician No specific health claims are made or implied as they relate to the equipment 1 Before starting this or any other exercise program consult your physician who can assist you in determining the target heart rate zone appropriate for your age and physical condition Certain exercise programs or types of equipment may not be appropriate for all people This is especially important for people over the age of 35 pregnant women or those with pre existing health
29. ll You should have a minimum of 4 feet of clearance both in front of and behind your Treadmill and minimum of 2 feet of clearance on both sides of the Treadmill 2 KEEP THESE INSTRUCTIONS INTRODUCTION CONGRATULATIONS ON PURCHASING YOUR NEW BALANCE TREADMILL With this product in your home you have everything you need to start your own workout program to tone and firm the major muscle groups of your lower body This is vital for all of us regardless of age sex or fitness level and regardless of whether your primary goal is toning health maintenance or more energy for daily activities Proper exercise including q low fat diet strength training and aerobic exercise tones and conditions the muscles we use every day to stand walk lift and turn If can actually transform our body composition by reducing body fat and increasing the proportion of lean muscle in our bodies Using the treadmill will help in reducing body fat and increasing cardiovascular endurance Be sure to read through this Owner s Manual carefully It is the authoritative source of information about your New Balance Treadmill Retain this manual for future reference COMMENTS OR QUESTIONS Dear Customer Congratulations on your purchase of the New Balance Treadmill We re sure that you will be completely satisfied with the product and we invite your comments so that we can hear about your success Please write or call our Customer Service S
30. miles 0 8 calibrated in Kilometers Walking Belt slipping Lubricate Walking Belt Motor Controller not set properly Lost speed input signal Lost incline signal Walking Belt loose Deck needs lubrication Loose hardware Motor straining Clicking sound Roller knocking much hand movement Palms too wet Gripping hand grips too fight Wearing rings Electrical interference A CAUTION The Treadmill will shut off when the electricity load is above it s capacity example power surge or storm Io restart the Treadmill please follow the procedure below CORRECTION Plug into three prong grounded outlet Turn on the Main Power on off button Put Safety Key on Console where indicated Reset home breaker Reset Treadmill Circuit Breaker see below With Monitor powered off press amp hold the select button for 4 sec to adjust reading Tighten Walking Belt see page 13 Lubricate Belt and Deck see page 14 Call 800 497 5831 for service Call 800 497 5831 for service Remove and replace Safety Key and Treadmill will recalibrate Tighten Walking Belt see page 13 Lubricate Belt and Deck see page 14 Tighten all visible Screws Nuts and Bolts Check Belt tension 3 finger test see page 13 Adjust Rear Rollers check for tension see page 13 Stand on Side Rails to get accurate pulse reading OR Must have two hands
31. n the next page you can see where your heart rate falls in the minimum and maximum target zones The above are guidelines people with any medical limitations should discuss this formula with their physician CLOTHING All exercise clothing should be loose fitting to permit freedom of movement and should make the wearer feel comfortable and self assured Never wear rubberized or plastic clothing such garments interfere with the evaporation of perspiration and can cause body temperature to rise to dangerous levels We recommend wearing q workout shoe with q rubberized sole unless instructed otherwise TIPS TO KEEP YOU GOING 1 Adopt a specific plan and write it down 2 Keep setting realistic goals as you go along and remind yourself of them often 3 Keep log to record your progress and make sure to keep it up to date See page 30 4 Include weight and or percent body fat measures in your log Extra pounds can easily creep back 5 Upgrade your fitness program as you progress Your Treadmill provides different workout programs to keep your workouts challenging 6 Enlist the support and company of your family and friends 7 Update others on your successes 8 Avoid injuries by pacing yourself and including a warm up and cool down period as part of every workout See page 24 9 Reward yourself periodically for a job well done 29 HEART RATE TARGET ZONE FOR CARDIOVASCULAR FITNESS
32. ne second when the when the START button is pressed again the safety Key is placed on the Computer Treadmill will ramp up the speed to where was stopped If the Treadmill is stopped for 5 minutes or more POWER is lost and the Treadmill will have to be re started Time Out If the Treadmill is turned on and the Belt is not moving the Computer will shut off after five minutes 18 PROGRAMS MANUAL MODE If you elect to operate the Treadmill in Manual Mode press START The Treadmill will start at 0 6mph after a 3 2 1 countdown PROGRAM MODE After pressing POWER press the desired program using the program Quick Keys or press SELECT to choose one of the programs Note The program layout appears in the dot matrix display Press ENTER to verify the selection Press START to begin the program All programs have ten segments program will repeat after the ten segments until the user presses STOP An explanation of the programs follow 1 Hill Walk his is an elevation program that goes from 0 to 3 grade The speed is controlled by the user and the Treadmill will start at 0 5mph Each minute the elevation changes 2 Mountain Pass his is an elevation program that goes from 0 to 5 grade The speed is controlled by the user 3 Pikes Peak his is a challenging elevation program that goes from 0 to 7 grade The speed is controlled by the user Fat Burn his is an interval elevation program where the elevation
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34. o achieve results falls between 60 and 85 of your maximum heart rate If you are just beginning your exercise program your target heart rate range should be roughly at 60 of your maximum heart rate As you become more conditioned or if you are already in good cardiovascular shape you can increase your target heart rate to 70 85 of your maximum heart rate Remember your target heart rate is only a guide When checking heart rate during a workout take your pulse within five seconds after interrupting exercise because 1 starts fo go down once you stop moving Count pulse for 10 seconds and multiply by six get the per minute rate Remember your New Balance Treadmill also comes with pulse sensors located on the Console When used properly the unit pulse sensors can help you to determine your estimated heart rate To do so 1 Push the start button on your Computer 2 Gently grab both metal pulse sensors on both handlebars Wait 6 seconds 3 Your estimated heart rate range will be displayed on screen Check the chart on the following page to see if you are within your range according to your age When used properly the heart rate pulse sensors and display monitor provide a reasonably accurate estimate of your actual heart rate This estimate is not exact and persons with medical conditions and or a specific need for accurate heart rate monitoring should not rely on the estimations provided By using the chart o
35. on it would cause DAMAGE TO TREADMILL damage to the mechanism AND VOID WARRANTY TURN OFF AND UNPLUG FIRST To fold the Treadmill raise the Deck Secure the Deck in The upright position by pushing the Knob in while rotating it clockwise until the Locking Indicator is fully visible TO FOLD THE TREADMILL You may fold the Treadmill into the upright position for storage C AUTION NOTE Make sure the Treadmill s elevation is at the lowest position PETERE TOLDINS IE Press the Incline y Key until TREADMILL DECREASE Incline is at 0 level If th INCLINE TO 0 LEVEL ote EUER LINE FAILURE TO DO SO MAY elevation is not at the lowest RESULT IN SERIOUS position it would cause DAMAGE TO TREADMILL damage to the mechanism AND VOID WARRANTY TURN OFF AND UNPLUG FIRST To fold the Treadmill raise the Deck Secure the Deck in the upright position by lowering the Latch If will snap on the Hand Grip and prevent the Deck from lowering itself 1 locking indicator not visable CRUSHHAZARD M Lower the Treadmill an To lower the Deck lift the Latch from the Hand Grip of the Treadmill Then lightly press down to activate the lowering action of the Treadmill To Lower the Treadmill To lower the Deck push in and turn the Knob NOTICE This Treadmill has a built in safety feature counter clockwise until the Locking Indicator is to help the Deck lower slowly when unfolding not visible and
36. on grips Dry palms Grip using moderate pressure Remove all rings Keep at least six feet away from Televisions Computers and Fluorescent Lights A Unplug the power cord from the Ireadmill s socket B Push in the safety switch C Plug the power cord back into the Treadmill s socket NOTE DON T PUSH IN THE SAFETY SWITCH BEFORE UNPLUGGING THE TREADMILL S POWER CORD 29 WORKOUT PROGRESS CHARTS Use the charts below to keep track of your progress RJ over time Before writing on them make as many copies as you think you ll need We suggest you keep these in a notebook You will find it both informative Measuring Sites and motivational to look back at what you ve done Waist and this data will help you to chart future fitness goals as you progress Every two weeks measure yourself to rechart your progress Abdomen Hips Thighs L R Resting Abdomen Heart Rate Calves L R Resting Heart Rate Abdomen 30 1200 1400 PARTS LIST ITEM PART NAME 08 14 5 17 18 20 2 22 22 26 21 29 30 34 35 36 37 38 39 40 4 42 44 4 4 47 48 49 50 51 94 1500 PARTS LIST ARC BRACKET SAFETY KEY LEFT CONSOLE RIGHT CONSOLE BOOK RACK TOP amp BOTTOM PULSE SENSOR W WIRE HAND GRIP FRONT MOTOR COVER 1200 FRONT MOTOR COVER 1400 HANDLEBAR WIRE MOTOR COVER BRACKET SPEED SENSOR WIRE BELT GUIDE POWER CORD RIGHT ARC BRACKET COVER LEFT ARC BRACKET CO
37. pecialists at the address or phone number listed below or contact us on our web site or email us with any comments or questions you may have NEW BALANCE 1200 1400 1500 Treadmill Customer Service Department 1400 Raff Road SW Canton OH 44750 0001 1 800 292 5009 Monday through Friday 8 30am To 8 00om Eastern Standard Time Please do not call the above number for Parts See Ordering Replacement Parts section fo the right Email customersupport newbalancefitness com www newbalancefitness com All details depicted in this Owner s Manual and of the product itself are subject to change without notice ORDERING REPLACEMENT PARTS When ordering parts please contact our Parts Department toll free at 1 800 497 5831 Monday through Friday 8 30am to 8 00pm EST IMPORTANT You must have your serial number and this manual ready when calling for parts Serial Please also provide the following information 1 Name Mailing Address and Telephone Number 2 Date of Purchase 3 Where Product was Purchased Name of Retail Store City 4 Model Number NBT 1200 2 NBT 1400 2 NBT 1500 2 5 Part Order Number and Description UNIT WARNING CAUTION LABELS AND SPECIFICATIONS amp PARTS Important See below for placement of the following warning caution labels on your Treadmill WARNING LABEL 1 WARNING LABEL 2 FAILURE TO READ AND FOLLOW THE SAFETY INSTRUCTIONS STATED IN w THE OWNER S MANUAL ompurer M
38. perating Instructions For Your Treaamill SAFETY TIPS Practice mounting and dismounting your Treadmill before beginning your workout Attach the Safety Key to the Computer the Treadmill will not operate without the Safety Key Clip the other end of the Safety Key to your clothing before exercising to ensure the Treadmill will stop if the user accidentally walks off the Treadmill If the user falls off the Treadmill the Safety Key will come off the Computer and the Treadmill will stop at once to avoid further injury 1400 1500 Do not stand on the Walking Belt while starting the Treadmill Straddle the Belt and stand on the plastic Foot Rails The Treadmill will start at 0 5mph after a 3 2 1 countdown If you are a new user stay at a slow speed and hold onto the Hand Grips until you become comfortable 15 SI SIUL USUM 5 Sul DUD sinus 941 lliJpoeJ SUL O Ay SUL ULM AlUO p lpi do eq upo JEINAWOD 941 SIOLOUUOIIY spuooes 2 JOJ SSOIC SI ISAAOd ueuAM A3 A133VS 1esn Jo Bulyes Sul INOYIOM BULIND spuooes oaiul 20 eui oui pup peeds senipA A9 JOULO AUD 810 9 pesseJd E T og SUL sdois ids UOIIDA eu DIGdSID OS V eu suuguo
39. r approved components shall be used to maintain and repair the Treadmill It is the sole responsibility of the user owner to ensure that regular mainte nance is performed WALKING BELT TENSION Walking Belts tend to stretch slightly with use The Walking Belt may occasionally need to be tight ened If the Walking Belt is too loose you may find the Belt stops or hesitates while running or walking However it is very important not to over tighten the Walking Belt as it will damage the Motor Rollers and Electrical Components When properly tensioned you should be able to lift The side of The Belt about 2 3 inches or you should be able to fit three fingers under the edge of the Belt This should be done on either side of the Belt in the center of the Deck To tighten the Belt with the Treadmill off turn the Left Knob at the end of the Treadmill one full turn clockwise and then turn the Right Knob one full turn clockwise Turn on the Treadmill and check the tension If if needs additional tension continue to tighten one turn at a time until the Belt is no longer slipping Be sure to adjust both sides equally to insure correct Belt alignment WALKING BELT CENTERING The Walking Belt may occasionally need to be centered Your Treadmill has sight indexes that aid in keeping the Walking Belt centered First be sure The Bell is tensioned properly Then run the Treadmill at 4 mph It is easiest To use only the left
40. rgetic on the job Among the factors you should consider in developing your workout schedule are personal preference job and family responsibilities availability of exercise facilities and weather It s important to schedule your workouts for a time when there is little chance that you will have to cancel or interrupt them because of other demands on your time You should not exercise strenuously during extremely hot humid weather or within two hours after eating Heat and or digestion both make heavy demands on The circulatory system and in combination with exercise can be an over taxing double load MEASURING YOUR HEART RATE see chart on page 26 Heart rate is widely accepted as a good method for measuring intensity during running swimming cycling and other aerobic activities Exercise that doesn t raise your heart rate to a certain level and keep it there for 20 minutes won t contribute significantly to cardiovascular fitness The heart rate you should maintain is called your Target Heart Rate There are several ways of arriving at this figure One of the simplest is maximum heart rate 220 age x 70 Thus the target heart rate for a 40 year old would be 126 In this example for this 40 year old to get a cardiovascular effect the individual would need keep their heart rate at or above 126 beats per minute to get a cardiovascular effect Note Although 70 was used in this example the heart rate range needed t
41. the Deck is released Please make sure there are no children or other mE things under the Deck when you lower it NOTICE This Treadmill has a built in safety feature to help the Deck lower slowly when unfolding Please make sure there are no children or other things under the Deck when you lower it TO MOVE THE TREADMILL in folded position Always make sure the Treadmill is turned off and unplugged first Hold the Hand Grips to move the Treadmill forward or back ward Treadmill comes with Wheels for easy portability DO NOT the Treadmill TAKING CARE OF YOUR TREADMILL WARNING Always turn off and unplug the Treadmill from the electrical outlet before moving cleaning lubricating or servicing the Treadmill Note The Treadmill MUST be placed on a level surface only If the Treadmill is not level the belt will continuously slip to the low side of the Treadmill CAUTION DO NOT USE Treadmill if it is not on a level surface Have plenty of clearance behind and in front of your Treadmill It is important to keep children pets furniture and other objects out of the way when using your Treadmill You should have a minimum of 4 feet of clearance both in front of and behind your Treadmill and a minimum of 2 feet of clearance on bohh sides of the Treadmill Worn or damaged components should be replaced immediately Do not use the Treadmill if it is not working properly Only manufactured supplied o
42. to the Computer this display shows the accumulated distance odometer for one second DOT MATRIX The 8 x 10 dot matrix reflects Incline on the Elevation Programs Programs 1 4 and speed on the Speed Programs Programs 5 6 and the User Programs In the Manual Mode the dot matrix displays a 1 4 mile running track Manual Mode shown above SPEED Displays the speed the Treadmill Belt is moving DISTANCE Displays the Distance in miles or kilometers the Treadmill Belt has gone on the current workout CALORIES ELEVATION GAIN Displays Calories consumed To display Elevation in feet The user has climbed during the current workout press SELECT and the value will display for three seconds The Calorie Calculation is based on q 150 pound person PROGRAM FUNCTION
43. to the Uprights by using an 8 x 20mm Allen Bolt and M8 x 20mm M8 Curved Washer allen bolt Repeat on other side FA Tighten with Allen Wrench 7 a as provided Ses ou go QE Figure 2 Install Console Base STEP 3 Side Cap Assembly a Attach Side Cap with 3 x 6mm Phillips screws at the bottom of the Upright Repeat on other side b Use the Multi Hex Tool with Phillips Screwdriver provided to tighten x 6mm A Philips SCIEWS Figure 3 Install Side Caps side cap FOR 1500 UNITS ONLY STEP 4 Adding Cup Holders to the Console Base Assembly Insert Cup Holders into the two holes provided Please make sure the Taller side of the Cup Holder is facing away from the Walking Belt Assembly is now complete IMPORTANT Follow the Setting Up Treadmill for Use instructions on the next two pages to move the treadmill off the shipping carton so you may begin your workout SETTING UP TREADMILL FOR USE STEP 1 SI Z 1200 1400 UNITS locking indicator Folding the Treadmill to allow removal of the shipping box After assembly is complete you must fold and move the Treadmill to remove the box To fold the Treadmill raise the Deck Secure the Deck in the upright position by pushing the Knob in while rotating it clockwise until the Locking Indicator is fully visible Folding the Treadmill to allow removal of the shipping box
44. ue will display for three the dot matrix displays a 1 4 mile running track seconds The Calorie Calculation is based on Manual Mode shown above a 150 pound person PROGRAM FUNCTION PROGRAM 3 PROGRAM 6 MANUAL PIKES PEAK JOGGING T TT T T a SS SS sssi ee es ee sssi hama asas a i a
45. uipment should not be used by or near children 11 Handicapped or disabled people must have medical approval before using this equipment and should be under close supervision when using any exercise equipment 12 If you are taking medication which may affect your heart rate a physician s advice is absolutely essential 13 Use this equipment only for its intended use as described in this manual Do not use attach ments not recommended by the manufacturer 14 Only one person at a time should use fhis equipment 15 Do not put hands feet or any foreign objects on or near this equipment when in use by ofhers 16 Always use this equipment on a level surface 17 Care should be taken when mounting or dismounting The equipment Do not stand on the Walking Belt while starting the Treadmill straddle the Belt and stand on the plastic Foot Rails 18 Start exercise slowly and gradually increase the amount of resistance 19 If the user experiences dizziness nausea chest pain or any other abnormal symptoms stop exercise at once and consult a physician immediately 20 Use caution not to pinch fingers or hands in moving parts when using the equipment 21 Risk of electrical shock This equipment is to be used only indoors and in a dry location 22 Have plenty of clearance behind and in front of your Treadmill It is important to keep children pets furniture and other objects out of the way when using your Treadmi
46. um of 20 continuous minutes Of course if that is much start with a shorter time soan and gradually build up to the minimum Then gradually progress until you are able to work aerobically for 20 40 minutes If you want to lose weight you may want to do your aerobic workout five times a week It is important to exercise at an intensity vigorous enough to cause your heart rate and breathing to increase How hard you should exercise depends 24 a certain degree on your age and is determined by measuring your heart rate in beats per minute Refer the Measuring Your Heart Rate section below and on the following page for more information on how to determine and measure your heart rate You can do different types of aerobic activities say walking one day and use your Treadmill the next Make sure you choose an activity that can be done regularly and is enjoyable for you The important thing to remember is not to skip too many days between workouts or fitness benefits will be lost If you must lose a few days gradually work back into your routine WHEN TO EXERCISE The hour just before the evening meal is q popular time for exercise The late affernoon workout provides a welcome change of pace at the end of the work day and helps dissolve the day s worries and tensions Another popular time to work out is early morning before The work day begins Advocates of the early start say it makes Them more alert and ene
47. when unfolding Please make sure there are no children or other things under the Deck when you lower it A CAUTION TO REDUCE THE RISK OF DAMAGING ELECTRICAL PARTS TO YOUR TREADMILL WE STRONGLY RECOMMEND THAT YOU PLUG YOUR TREADMILL INTO A DEDICATED 20 AMP OUTLET WITHOUT THE USE OF AN ADDITIONAL EXTENSION CORD PLEASE NOTE THAT THIS TREADMILL IS NOT COMPATIBLE WITH GFCI EQUIPPED OUTLETS IF YOUR TREADMILL HAS BEEN EXPOSED TO COLDER TEMPERATURES WE RECOMMEND THAT THE TREADMILL IS WARMED UP TO ROOM TEMPERATURE BEFORE FIRST TIME USE FAILURE TO DO SO MAY CAUSE ELECTRONIC FAILURE power cord STEP 4 Power Cord Assembly Attach Power Cord to Front Motor Cover and plug unit cord into a dedicated outlet STEP 5 Turning On the Treadmill Turn the ON OFF switch to the ON position ASSEMBLY AND SETUP ARE NOW COMPLETE IMPORTANT Please read this owner s manual before beginning your workout for important instructions on how fo use your Treadmill FOLDING AND MOVING YOUR TREADMILL FOR STORAGE 1200 1400 UNITS locking indicator TO FOLD THE TREADMILL You may fold the Treadmill into the upright position for storage CAUTION NOTE Make sure the Treadmill s elevation is at the lowest position BEFORE FOLDING THE TREADMILL DECREASE Press the Incline V Key until INCLINE TO 0 LEVEL Incline is at 0 level If the FAILURE TO DO SO MAY elevation is not at the lowest RESULT IN SERIOUS positi
48. xercise such as walking slow jogging knee lifts arm circles or trunk rotations Low intensify movements that simulate movements to be used in the activity can also be included in the warm up MUSCULAR STRENGTH q minimum of two 20 minute sessions per week that include exercises for all the major muscle groups Lifting weights is the most effective way To increase strength MUSCULAR ENDURANCE at least three 30 minute sessions each week that include exercises such as calisthenics push ups sit ups pull ups and weight training for all the major muscle groups CARDIORESPIRATORY ENDURANCE at least three 20 minute workouts of continuous aerobic exercise each week Working out on your Treadmill is q good way to obtain this aerobic activity Other popular aerobic conditioning activities include brisk walking jogging swimming cycling rope jumping rowing cross country skiing and some continuous action games like racquetball and handball FLEXIBILITY 10 12 minutes of daily stretching exercises performed slowly without a bouncing motion This can be included after q warm up or during a cool down Refer to pages 27 and 28 for a list of body stretches COOL DOWN a minimum of 5 10 minutes of slow walking or lower intensity elliptical exercise combined with stretching AEROBIC EXERCISE HOW MUCH HOW OFTEN Experts recommend that you do some form of aerobic exercise at least three times a week for a minim

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