Owner`s Manual
Contents
1. a 0 94 Owner s Manual Electronic Treadmill Ergometer page 2 Safety Information Before beginning any fitness program you should have a complete physical examination by your personal physician Review this manual to become familiar with the M9 4 Electronic Treadmill Ergometer operations Be sure to read and observe the following guidelines when using this treadmill e Read the Owner s Manual and follow all instructions Note for Club Owners To ensure the proper use and safety of the M9 4 treadmill make sure that all users review this manual Please make this manual a part of your training program e Assemble and operate the M9 4 treadmill on a solid level surface Locate the treadmill at least 4 feet from walls or furniture Keep the area behind the treadmill clear Do not allow children on or near the M9 4 treadmill Do not leave children unsupervised around the treadmill e Check the M9 4 treadmill before each use Do not use the treadmill if it is not completely assembled or is damaged in any way e Keep hands away from moving parts e Do not use the M9 4 treadmill if you weigh over 350 lbs The M9 4 tread mill is built to handle runners up to 350 Ibs at speeds up to 12 mph e Wear proper exercise clothing and shoes for your workout no loose clothing Do not wear shoes with heels or leather soles Check the soles of your shoes and remove any embedded stones Tie long hair back e Keep all loose clothi2. Remember to hold on to the handrail when using the electronic console and when slowing down or stopping the running belt 6 When you are finished exercising press the SPEED wW keypad until the running belt stops moving and comes to a safe stop Note Always allow yourself a cool down period of a few minutes before bringing the machine to a complete halt 7 lf desired after reviewing the displays reset them to zero by pressing and holding ENTER WEIGHT for three seconds page 15 Getting the Most Out of Your Workout A workout on the M9 4 Electronic Treadmill Ergometer provides excellent and efficient cardiovascular conditioning while strengthening and toning all the major muscle groups in the lower body Darkened areas in Diagram 1 indicate the muscles worked To get the most out of each workout a general understanding of the principles behind aerobic training is invaluable The best source of fitness information is your specialty fitness dealer In addition to providing information on which exercise equipment is the best for your individual needs your fitness dealer can provide advice on training technique and exercise physiology Your dealer can also recommend good books on these subjects To help you get started in planning and carrying out your fitness program this section provides some basic information on aerobic exercise such as how hard you should work out how long each session should be and how often you need to
3. exercise to benefit from a regular program Diagram 1 Muscles in the body Trapezius Deltoid Pectorals Rhomboids Triceps Biceps Latissimus Dorsi Forearm Flexors Extensors Abdominals Erector Spinae Gluteals Hip Flexors Quadriceps Hamstrings Gastrocnemius Soleus Peroneus Longus Brevis ONOAaAPPON gt i i kkk ek akhoaon _o o page 16 Diagram 2 Your heart rate HEART RATE TRAINING ZONES lt co oc T D am x gt J1VY LUSH STSYNIVLLIY WAWIXWN w 45 YOUR AGE How Hard Should I Exercise Studies show that to achieve the benefits of aerobic exercise it is necessary to work out hard enough raise your heart rate to a certain minimum level called the training zone Your training zone depends on your age and level of fitness Refer to Diagram 2 to determine your training zone Keep in mind that this zone is an approximation to be used as a guideline individual heart rates vary according to several physiological factors To determine your training zone or target heart rate find your age and fitness level on the diagram and then find the line where they intersect For example if you are 35 years old your training heart rate at the intermediate fitness level is 157 beats per minute Remember this number this is the pulse rate you should try to maintain as you work out To determine your heart rate take your pulse at a place that you can reach easily a
4. window shows body weight calories burned per minute and total calories burned during a workout When you initially turn on the treadmill the display remains at the WEIGHT function until you enter your weight The display then alternates between CAL MIN and TOTAL CAL during the work out WEIGHT Displays the default weight of 150 pounds when the unit is turned on Use the 4 and w arrow keypads to change the displayed weight in 5 pound increments Press ENTER WEIGHT when the desired weight is displayed CAL MIN Shows calories burned per minute based on the body weight en tered During a workout the display alternates between the total calories you are burning per minute and the total calories you have burned off TOTAL CAL Shows the total calories burned based on the body weight you enter During a workout the display alternates between the total calories you have burned off and the total calories you are burning per minute Center Display Window During a workout the center display moves from TIME MPH and MILES in five second intervals TIME Functions like a stopwatch and provides your total exercise time per session up to a maximum of 59 minutes and 59 seconds Use this display to keep track of how long you have exercised in a given session MPH Shows your workout speed from 1 0 to 10 mph Use this display to measure your workout speed at any given moment MILES This display shows the distance you have traveled up
5. acle Photo 3 Installing lift motor Lift motor Lift motor support mount 7 Slide the lift motor into position shaft side down with the long tube toward the front of the treadmill and the short tube facing the treadmill motor See Photo 3 8 Secure the lift motor by placing one of the two hex head shoulder bolts on the 5 16 hex wrench both are found in the hardware kit Insert the bolt through the lift motor mount and into the lift motor Follow the same proce dure for the second shoulder bolt See Photo 3 Align the motor and securely tighten the shoulder bolts 9 Locate the two plastic plug caps in the hardware kit Insert the plastic plug caps over the two shoulder bolts on the lift motor support mount Photo 4 Plug lift motor wiring harness into printed circuit board Printed circuit board Lift motor wiring harness Lower board chassis 10 Plug the lift motor wiring harness into the receptacle on the printed circuit board See Photo 4 11 Using the cable ties supplied in the hardware kit secure the lift motor wiring to the lower board chassis Cut the ends of the cable ties so the excess plastic does not interfere with the motor or circuit board page 9 page 10 12 Place the lift motor cover onto the lift motor Using the four 3 8 screws found in the hardware kit securely attach the cover to the lift motor Photo 5 Secure lift platform and lift tube Lift platfor
6. d to decrease body weight when the WEIGHT display appears Once a weight has been entered press this keypad to decrease the speed of the running belt SCAN on Center Display Press this keypad to hold the current numbers being displayed Press it again and the console returns to alternating between TIME MPH and MILES displays The SCAN keypad can also reset the TIME and MILES displays to zero You might use this feature if you want to discover the time elapsed or the miles you progress after your warm up period When the TIME appears press and hold SCAN for three seconds do the same for the MILES display The numbers in the display reset to zero page 13 page 14 GRAY 4 and w arrows Use these keypads to change incline Simply press the appropriate arrow until the desired percent of incline is displayed When you change incline please note that the number shown on the screen changes faster than the lift motor can respond Once you select an elevation there might be a brief delay before the running belt reaches that elevation Running on the M9 4 Electronic Treadmill Ergometer This section explains how to run or walk on the treadmill Before using the M9 4 Electronic Treadmill Ergometer for an actual workout we recommend that you follow these instructions and go through a preliminary demonstration of the unit Be sure that you understand how to use the electronic console We also recommend that you become familiar with the M9 4 tr
7. e treadmill 3 Turn ON the treadmill then increase the speed of the running belt to 6 miles per hour You can follow Steps 1 through 3 of the procedure Check ing the Alignment of the Running Belt if you need instructions about how to increase speed and check alignment 4 Observe the running belt for 30 seconds or more The belt should track centered on the running bed 5 Press the STOP keypad to stop the running belt 6 Ifthe belt needs additional alignment repeat Steps 1 through 5 of this procedure until the belt is properly aligned Getting Service Do not attempt to service the M9 4 Electronic Treadmill Ergometer yourself except for performing the maintenance tasks as described in this manual For information about product operation or service contact an authorized Precor dealer or a Precor Factory Authorized Service Company To locate the Precor dealer nearest you call 1 800 4 PRECOR Ww Precor Incorporated Precor and M are registered trademarks of Precor Incorporated P N 30809 103 P O Box 3004 1987 Precor Incorporated 5 92 Bothell WA USA 98041 3004 1 800 4 PRECOR
8. eadmill at a gentle pace before attempting the higher speeds When using the treadmill follow these general guidelines e At the beginning of a workout take several minutes to bring your heart rate into your training zone which is shown in Diagram 2 in Chapter 5 e After your workout walk slowly for several minutes to cool down your body and lower your pulse rate e Gently stretch your lower body and back after a workout to help prevent stiffness or soreness To run on the treadmill follow these instructions 1 Turn ON the treadmill using the ON OFF switch located at the front of the black hood 2 Straddle the running belt with your feet firmly planted on the right and left staging platforms Stand close enough to the electronic console so you can extend your arms and touch the keypads 3 Atthe WEIGHT display use the green and yellow arrows to specify your weight When the correct weight is displayed press ENTER WEIGHT The number on the display moves in 5 pound increments up or down depending on the arrow pressed You must specify this information so the treadmill can provide feedback about calories burned during a workout 4 Stand on the running belt while keeping one hand on the handrail and prepare to start walking With your other hand press the green or yellow arrows until you reach the desired speed 5 When you feel comfortable with the motion of the treadmill let go of the handrail and continue your workout
9. ften Should Exercise Maintaining the M9 4 Electronic Treadmill Ergometer Cleaning the Treadmill Adjusting the Running Belt Getting Service 12 12 19 21 Before You Begin Congratulations on purchasing one of the newest most technologically advanced electronic treadmills available the Precor M9 4 Electronic Treadmill Ergometer This treadmill belongs to Precor s exciting M series of exercise equipment a superior combination of high technology and ergonomics The precision engineered M9 4 treadmill features a monocoque aluminum frame a running platform designed with built in shock absorption and the most durable and comfortable running surface available These features coupled with a heavy duty 2 2 h p motor and CMOS electronics make the M9 4 treadmill an exceptionally strong and reliable performer The M9 4 Electronic Treadmill Ergometer has many unique features which set it apart from conventional treadmills To maximize your use of the M9 4 tread mill please study this guide thoroughly About this Manual This manual explains how to assemble use and maintain the M9 4 Electronic Treadmill Ergometer You will also find a basic explanation of aerobic condition ing and tips for developing your own fitness program with this treadmill The following conventions are used in this manual Note Contains additional information that applies to the preceding text Important Indicates information to which you
10. iologists have determined that to attain cardiovascular benefits from exercise you should maintain your heart rate in the training zone for at least 15 minutes This is in addition to your warm up time and does not include cool down You should always allow several minutes to bring your heart rate into the training zone by starting out slowly and gradually increasing the work level Similarly use several minutes of light exercise after the workout to bring your heart rate down to near resting level The higher your fitness level the longer you should maintain your heart rate in the training zone between 20 and 30 minutes Beginners should always start slowly and gradually increase their sessions up to 20 minutes or more How Often Should Exercise Research indicates that aerobic sessions of 20 minutes or more should be done at least three to five times a week to obtain significant cardiovascular benefits Most experts agree that sensible eating habits and regular aerobic exercise are the keys to weight control and fitness A recent study which tracked several subjects over a period of years conclusively shows that exercise not dieting is the key factor to successful long term weight loss Maintaining the M9 4 Electronic Treadmill Ergometer The M9 4 treadmill requires little maintenance to keep it running smoothly and efficiently Typical maintenance tasks include cleaning the treadmill and adjusting the running belt Instructio
11. ion of the M9 4 treadmill Checking the Alignment of the Running Belt The belt is aligned at the factory before shipment However during shipment or by using the treadmill on an uneven surface the belt might move off center Proper belt alignment is important because it allows the belt to remain centered and assures smooth operation Follow these steps to check the alignment CAUTION Do not walk on the running belt during this procedure 1 Locate the ON OFF power switch at the front of the black hood and turn ON the treadmill Stand next to the treadmill At the WEIGHT display accept the default value of 150 by pressing the ENTER WEIGHT keypad Continue to stand next to the treadmill and increase the running belt speed to 6 miles per hour using the 4 arrow keypad located under the TIME MPH MILES display Walk to the back of the treadmill and observe the belt as it runs watch for about one minute As you watch the belt check its operation against the red and green alignment label located on the hood above the left hand edge of the belt If the running belt Then tracks centered on the treadmill the belt is functioning correctly and no adjustment is necessary runs or drifts off center you need to adjust the belt see Adjusting the Running Belt at the end of this manual for instructions Important If you notice that the belt needs alignment make the adjust ments at once Failure to do so might cause the belt t
12. m Lift tube Long shoulder bolt Lay the treadmill on its right hand side with the help of another person Note Right and left are determined while standing behind the treadmill facing towards the front of the machine Locate the long shoulder bolt and 3 8 locknut in the hardware kit Insert the long shoulder bolt through the center of the lift platform and the lift tube Secure the lift platform and tube together by fastening the 3 8 locknut to the end of the shoulder bolt Fully tighten the bolt with the hex key pro vided See Photo 5 Return the treadmill to an upright position so it rests flat on the floor Replace the black hood that you removed in Step 1 and tighten the eight phillips head screws CAUTION Precor recommends that two people move the treadmill to its final location A fully assembled M9 4 treadmill is very heavy and might cause back strain if one person tries to move it If you need to move the treadmill ask for assistance from another person Roll the treadmill on its front wheels to the new location by lifting the rear end of the unit CAUTION Do not remove or otherwise bypass the 3 prong plug with an adapter in order to use a non grounded outlet Plug the treadmill into a standard 120v household outlet Make sure that no other major appliances use the same circuit as the treadmill Continue to Checking the Alignment of the Running Belt to complete the installat
13. mill while adjusting or working near the rear roller Remove any loose clothing and tie back your hair Be very careful to keep your fingers or any other object clear of the belt and rollers especially in front of the roller and behind the deck The M9 4 treadmill is designed to carry people who weigh up to 350 pounds at speeds from 0 5 to 12 miles per hour The treadmill will not stop immediately if any object becomes caught in the belt or rollers page 19 page 20 Photo 7 Adjusting the running belt Belt adjustment bolt Take the following steps to adjust the running belt on the M9 4 treadmill see Photo 7 for clarification To ensure proper safety while adjusting your treadmill all adjustments must be made while the treadmill is turned OFF 1 Make sure that the treadmill is OFF and that the running belt is completely stopped 2 Locate the belt adjustment bolt at the rear of the treadmill see Photo 7 The direction you turn the bolt depends on how the belt is tracking Make all belt adjustments on the left rear corner bolt using the hex key provided e Ifthe belt tracks off center to the left turn the adjusting bolt 1 4 turn clockwise which moves the running belt to the right e Ifthe belt tracks off center to the right turn the adjusting bolt 1 4 turn counterclockwise this moves the belt to the left Important Do not turn the adjusting bolt more than 1 4 turn at a time Overtightening the bolt can damage th
14. nd comfortably while you exercise Typical locations for measuring heart rate are directly over the heart on the left side of the chest on either side of the neck over the temple or on the thumb side of either wrist Wherever you measure your pulse make sure that you use your index and middle fingers not your thumb Your thumb has a strong pulse which can affect your heart rate reading Once you locate your pulse look at a clock with a second hand and count the beats for six seconds Multiply that number by 10 to determine the total number of beats per minute For example if you count 14 beats over six seconds the total number of beats per minute is 140 Compare the total number of beats with your training zone as identified in Diagram 2 If necessary increase or decrease your activity level to bring your heart rate into your training zone You can increase your activity level by changing speed and incline Remember your heart rate is the definitive measure of how hard you are working Regardless of your fitness level avoid doing too much too soon Using too fast of a belt speed or too high of an incline are common errors Give yourself time to become familiar with your treadmill and improve your fitness level Then you can gradually increase your speed and incline to make your workouts more challenging page 17 page 18 How Long Should I Exercise The length of each exercise session depends on your fitness level Exercise phys
15. ng and towels away from the treadmill running surface A treadmill running belt will not stop immediately if any object becomes caught in the belt or rollers e Use care when getting on or off the M9 4 treadmill Use the handrails whenever possible Do not get on or off the treadmill when the running belt is moving e Before starting the running belt straddle the belt by placing your feet firmly on the right and left staging platforms You should also step off the belt and onto the staging platforms after turning off the treadmill Do not turn ON the treadmill when someone is standing on the machine e Keep your body and head facing forward Never attempt to turn around on the treadmill when the running belt is moving Do not rock the unit Do not stand or climb on the handrails electronic console or hood Do not set anything on the handrail electronic console or hood Never place liquids on any part of the treadmill e Keep all electrical components such as the motor power cord and ON OFF switch away from water or other liquids to prevent shock e Do not use accessory attachments that are not recommended by the manufacturer such attachments might cause injuries e Do not attempt to service the M9 4 treadmill yourself This treadmill does not have any user serviceable parts See Getting Service at the end of this manual for service information e Turn OFF the treadmill and wait for the belt to come to a complete
16. ns for both procedures are provided in this section Cleaning the Treadmill Your Precor treadmill relies on low friction for efficient operation To keep the friction low the treadmill must be as clean as possible CAUTION Turn OFF the treadmill and unplug the power cord before cleaning Before a workout use a damp soft cloth to clean the staging platforms running bed and under the belt as far as you can easily reach This removes any dirt or dust that might affect the smooth operation of the treadmill Vacuum underneath the treadmill every week to prevent the accumulation of dust and dirt on the running belt Periodically clean the treadmill s frame electronic console and running belt using mild soap and water To clean the running belt use a soft nylon scrub brush Do not pour water or spray liquids on the electronic console Allow the treadmill to dry completely before using Adjusting the Running Belt Before adjusting the running belt check its operation by following the procedure in Checking the Alignment of the Running Belt earlier in this manual If you determine that the belt needs adjustment follow the instructions here Re aligning the belt takes a few simple adjustments If you are unsure about this procedure call your authorized Precor dealer for service see Getting Service at the end of this manual for information CAUTION Special care must be taken when adjusting the running belt Turn OFF the tread
17. o tear or fray which is not covered by warranty Press and hold STOP to stop the running belt Using the ON OFF switch turn OFF the treadmill If the belt is functioning correctly the M9 4 Electronic Treadmill Ergometer is assembled and ready to use If the belt needs alignment refer to Adjusting the Running Belt for instructions before using the treadmill page 11 page 12 Using the M9 4 Electronic Treadmill Ergometer As simple as using the M9 4 treadmill might seem you should read this section so that you can use it safely and easily This section provides the basic infor mation you need to exercise on your treadmill including the following e a brief description of the electronic console e instructions for exercising on the treadmill Understanding the Electronic Console The electronic console lets you control your M9 4 treadmill session As you work out electronic LED displays provide constant feedback about your progress Information about distance covered elapsed time speed calories burned and degree of incline is available at any time Since both the left and center display windows provide three different features a small indicator light appears to the left of the callout and distinguishes which feature is being displayed Photo 6 shows a sample of the M9 4 electronic console An explana tion of each feature on the console follows the photograph Photo 6 Left Display Window The left display
18. should pay special attention CAUTION Indicates steps or information necessary to prevent harm to yourself or damage to the equipment page 5 page 6 Unpacking the M9 4 Treadmill Your M9 4 treadmill is carefully inspected before shipment so it should arrive in good operating condition Precor ships the unit in five pieces as listed below running bed assembly e handrail display assembly e lift motor e lift motor cover e hardware kit contents described below Carefully unpack the parts from the original shipping container CAUTION This unit weighs over 150 pounds To avoid back strain and to ensure the safety of the unit and yourself we suggest that you drop the sidewalls of the box and slide the running bed assembly from the box rather than lifting the running bed assembly from the box After unpacking the treadmill open the hardware kit and make sure that you have the following items two hex head shoulder bolts one long shoulder bolt four 3 8 screws one 3 8 locknut two plastic plug caps three cable ties one 1 4 hex key one 5 16 hex key If any items are missing contact your authorized Precor dealer For the dealer nearest you call 1 800 4 PRECOR Important The packaging for this equipment was designed to protect it during shipment Please store the original packaging in a safe place in case you need to ship the M9 4 treadmill in the f
19. stop before adjusting or working near the rear roller Do not make any adjust ments to the running belt when someone is standing on the machine e This treadmill is manufactured with six safe fail off systems If the tread mill encounters a problem it will trigger a fail off system allowing the running belt to come to a gradual stop Continued use of the treadmill after a fail off system occurs is not recommended Instead have your treadmill serviced as described in Getting Service later in this manual Do not overexert yourself or work to exhaustion e Stop your workout immediately if you feel any pain or abnormal symptoms and consult your physician Precor treadmills are designed for the enjoyment of the serious runner as well as the dedicated walker By following the above precautions and using good common sense you will have many safe and pleasurable hours of healthful exercise with your Precor M9 4 Electronic Treadmill Ergometer page 3 page 4 Table of Contents Before You Begin About this Manual Unpacking the M9 4 Treadmill Setting Up the M9 4 Electronic Treadmill Ergometer Installation Requirements Assembly Instructions Checking the Alignment of the Running Belt Using the M9 4 Electronic Treadmill Ergometer Understanding the Electronic Console Running on the M9 4 Electronic Treadmill Getting the Most Out of Your Workout How Hard Should Exercise How Long Should Exercise How O
20. t remove or otherwise bypass the plug with an adapter in order to use a non grounded outlet Assembly Instructions Follow these instructions to assemble the M9 4 treadmill 1 Make sure that the treadmill is unplugged and turned OFF Do not assemble the M9 4 treadmill if it is plugged in and turned ON 2 Remove the black hood by unscrewing the eight phillips head screws page 7 page 8 Photo 1 Hanadrail display assembly Handrail display assembly Running bed Handrail display assembly mounts Remove the four 5 16 locknuts and washers two on each side from the handrail display assembly mounts near the front of the running bed as shown in Photo 1 Position the handrail assembly so both the right and left handrail columns align over the mounts Replace the washers and locknuts Using the hex key provided in the hardware kit securely tighten each locknut Locate the ribbon cable connector that protrudes from the handrail display assembly Installing ribbon cable connector Printed circuit board Ribbon cable receptacle Ribbon cable connector Handrail display assembly Align the tab on the side of the ribbon cable connector with its correspond ing receptacle on the printed circuit board located near the motor See Photo 2 Make sure that all pins are aligned and fully engaged The connector is designed to engage in one direction only Do not force the connector into the recept
21. to a maximum of 99 99 miles Use this display to track how far you have travelled during a specific length of time or once you have achieved the distance you want use TIME to determine how long it took you Right Display Window INCLINE Displays the percent of incline from 1 to 15 Keypads Each keypad on the M9 4 treadmill s electronic console provides specific functions The following information explains the different uses of the keypads from left to right To locate each keypad refer to Photo 6 ENTER WEIGHT Press this keypad when the desired weight appears in the WEIGHT display You can also use this keypad to reset the entire electronic console s memory to zero by pressing and holding ENTER WEIGHT for about three seconds SCAN on Left Display If CAL MIN or TOTAL CAL is currently displayed press SCAN to hold the displayed information Press SCAN again and the display returns to alternating between CAL MIN and TOTAL CAL The SCAN keypad can also reset the CAL MIN or TOTAL CAL displays to zero You might use this feature when you want to measure calories burned after your warm up period When the calories appear press and hold SCAN for three seconds The numbers in the display reset to zero GREEN 4 Press and hold this keypad to increase body weight when the WEIGHT display appears Once a weight has been entered press this keypad to increase the speed of the running belt YELLOW w Press and hold this keypa
22. uture Setting Up the M9 4 Electronic Treadmill Ergometer You do not need any special knowledge or experience to set up an M9 4 Electronic Treadmill Ergometer However you must carefully review and follow the instructions in this manual If you do not assemble and use this treadmill according to the following guidelines you could void the Precor warranty Installation Requirements Follow these installation requirements when installing the treadmill e Set up the M9 4 treadmill on a solid flat surface Do not install the treadmill on deeply padded plush or shag carpeting due to possible damage to the carpet and machine If the treadmill is placed on a carpeted surface place a piece of heavy cardboard plywood or other smooth flat surface under the unit to protect the carpet and treadmill e Locate the treadmill at least 4 feet from walls and furniture Be sure to provide ample space in front of the machine to allow easy access to the ON OFF power switch Open space to the sides and back of the machine makes for a safer mount and dismount and easier belt adjustment e Use a standard 120 volt household outlet Precor recommends that you plug the treadmill into an outlet with a dedicated 20 amp circuit breaker The treadmill comes with a 20 amp circuit breaker to protect the electrical and electronic components from sustained overloads and an integral 3 prong plug grounded for your safety and to protect the machine CAUTION Do no
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