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USER`S MANUAL

1. 14 Press the Start button or the Speed button to start the program A moment after the button is pressed the tread mill will automatically adjust to the first speed and incline settings of the program Hold the handrails and begin walking Each program is divided into several time seg ments of different lengths The main display shows both the time remaining in the program and the time remaining in the current segment of the program One speed setting and one incline set ting are programmed for each segment The same speed setting and or incline set ting may be pro grammed for con ss secutive seg SSE Sees ments The speed Ei SSSS gt setting for the first segment is shown in the flashing Current Segment column of the pro gram display The incline settings are not shown in the program display The speed settings for the next several segments are shown in the columns to the right Current Segment When only three seconds remain in the first seg ment of the program both the Current Segment column and the column to the right will flash and a series of tones will sound In addition if the speed and or incline of the treadmill is about to change the speed setting and or incline setting will flash in the main display to alert you When the first seg ment is completed all speed settings will move one column to the left T
2. SEG TIME PAC LAPSO OPULSE FATO INCLINE TIME DISTANCE CALORIES To use the manual mode of the console follow the steps beginning on page 12 To use a preset program see page 14 To create and use a custom program see pages 16 and 17 To use a heart rate program see page 18 To use an iFIT com CD or video pro gram see page 22 To use an iFIT com program di rectly from our Web site see page 24 HOW TO USE THE MANUAL MODE change by 0 5 To change the incline quickly press the 1 step Incline buttons The incline range is 0 to 12 Note After the buttons are pressed 1 Insert the key fully into the console it may take a moment for the treadmill to reach the selected incline setting See GETTING STARTED on page 11 E Follow your progress with the LED track the A Select the manual mode Training Zone display and the main display When the key is inserted the manual mode will The LED track When automatically be selected If a program has been the manual mode or the E selected press the Select Goal button repeatedly FIT com mode is se until the words MANUAL MODE appear in the lected the program dis main display play will show an LED track representing 1 4 mile As you exercise the indicators around the track will light one at a time until you have walked or run 1 4 mile A new lap will then begin ha CTN 1 Gerk
3. See GETTING STARTED on page 11 A Select the desired preset program The console offers eleven preset programs three programs that focus on weight loss five programs designed for aerobic exercise and three pro grams for high performance conditioning When the key is inserted the manual mode will be selected To select one of the preset programs first press the Select Goal button repeatedly until the words WEIGHT LOSS AEROBIC or PERFORMANCE appear in the main display GRADE SEG TIME PACEO LAPSO OPULSE FATO INCLINE TIME DISTANCE CALORIES Next press the Select Course button repeatedly to select one of the weight loss aerobic or perfor mance programs For example if the words WEIGHT LOSS appear in the main display you can select the 20 minute Pyramid 35 minute Pyramid or 20 minute Fat Burn program GRADE O SEG TIME PACEO PULSE FATO INCLINE TIME DISTANCE CALORIES Three seconds after a preset program is selected the name of the selected program the maximum speed setting for the program the maximum in cline setting for the program and the total program time will begin to scroll across the main display The program dis play will show the TT speed settings of the program you REE have selected Note If you have selected a program with more than twelve seg ments the display will show only the first twelve speed settings
4. Training Zone Exercise After warming up increase the intensity of your exercise until your pulse is in your training zone for 20 to 60 minutes During the first few weeks of your exercise program do not keep your pulse in your training zone for longer than 20 minutes Breathe regularly and deeply as you exercise never hold your breath A Cool down Finish each workout with 5 to 10 min utes of stretching to cool down This will increase the flexibility of your muscles and will help prevent post ex ercise problems EXERCISE FREQUENCY To maintain or improve your condition complete three workouts each week with at least one day of rest be tween workouts After a few months you may com plete up to five workouts each week if desired The key to success is to make exercise a regular and enjoyable part of your everyday life SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right Move slowly as you stretch never bounce 1 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 to ward you and rest it against the inner thigh of your extended leg Reach toward your toes as far as possi
5. b If the walking belt is overtightened treadmill perfor mance may decrease and the walking belt may be come damaged Remove the key and UNPLUG THE POWER CORD Using the allen wrench turn both rear roller adjustment bolts counterclockwise 1 4 of a turn When the walking belt is properly tightened you should be able to lift each side of the walking belt 8 10cm 3 4 in off the walking platform Be careful to keep the walking belt centred Plug in the power cord insert the key and run the treadmill for a few Rear Roller Adjustment Bolts minutes Repeat until the walking belt is properly tightened c If the walking belt still slows when walked on call our Customer Service Department PROBLEM The walking belt is off centre or slips when walked on SOLUTION a If the walking belt is off centre remove the key and UN PLUG THE POWER CORD If the walking belt has shifted to the left use the allen wrench to turn the left rear roller bolt clockwise 1 2 of a turn if the walking belt has shifted to the right turn the left rear roller bolt coun terclockwise 1 2 of a turn Be careful not to overtighten the walking belt Plug in the power cord insert the key and run the treadmill for a few minutes Repeat until the walk ing belt is centred b If the walking belt slips when walked on first remove the key and UNPLUG THE POWER CORD Using the allen wrench turn both rear roller bolts clockwise 1 4 of a turn When the walking belt is
6. Ground Nut Chest Strap Pulse Extension Wire Pulse Receiver Console Ground Wire Chest Pulse Sensor Pulley Nut Motor Bolt 12 Green Wire 2 Ring 8 Green Wire F Ring 4 Green Wire F Ring 10 Blue Wire 2F 4 Blue Wire 2F 14 White Wire 2F 10 White Wire 2F 4 Black Wire 2F User s Manual Includes all parts shown in box These parts are not illustrated 35 ORDERING REPLACEMENT PARTS To order replacement parts contact the ICON Health amp Fitness Ltd office or write ICON Health amp Fitness Ltd Customer Service Department Unit 4 Revie Road Industrial Estate Revie Road Beeston Leeds LS118JG UK Tel 08457 089 009 Outside the UK 0 044 113 387 7133 Fax 0 044 113 387 7125 To help us assist you please be prepared to give the following information e The MODEL NUMBER OF THE PRODUCT NETL90130 e The NAME OF THE PRODUCT NordicTrack E 3100 treadmill e The SERIAL NUMBER OF THE PRODUCT see the front cover of this manual e The KEY NUMBER AND DESCRIPTION OF THE PART S see the PART LIST on pages 34 and 35 and the EXPLODED DRAWING attached in the centre of this manual Part No 197072 RO703A Printed in USA O 2003 ICON Health amp Fitness Inc EXPLODED DRAWING Model No NETL90130 RO703A To identify the parts shown on this exploded drawing refer to the PART LIST on pages 34 and 35 of the USER S MANUAL EXPLODED DRAWING Model No NETL90
7. Y adaptor Adaptor t gt Wire removed from LINE OUT jack Audio Cable HOW TO CONNECT YOUR COMPUTER Note If your computer has a 3 5 mm LINE OUT jack see instruction A If your computer has only a PHONES jack see instruction B A Plug one end of the audio cable into the jack on the front of the treadmill near the power cord Plug the other end of the cable into the LINE OUT jack on your computer B Plug one end of the audio cable into the jack on the front of the treadmill near the power cord Plug the other end of the cable into the splitter Plug the split ter into the PHONES jack on your computer Plug your headphones or speakers into the other side of the splitter Headphones Speakers 21 HOW TO CONNECT YOUR VCR Note If your VCR has an unused AUDIO OUT jack see instruction A below If the AUDIO OUT jack is being used see instruction B If you have a TV with a built in VCR see instruction B If your VCR is connected to your home stereo see HOW TO CONNECT YOUR HOME STEREO on page 21 A Plug one end of the audio cable into the jack on the front of the treadmill near the power cord Plug the other end of the cable into the included adaptor Plug the adaptor into the AUDIO OUT jack on your VCR Audio adaptor Plug one end of the audio cable into the jack on the
8. always wear the safety clip while operating treadmill Stop if you feel faint dizzy or short of breath Fully engage storage latch before tread mill is moved or Reduce incline to its lowest level before folding treadmill into storage position Never allow children on or around treadmill Remove key when not in use Note The decal shown at the right is 50 of actual size Keep clothing fingers and hair away from moving belt Never try to adjust or fix the belt while itis moving Always Wear athletic shoes while operating treadmill BEFORE YOU BEGIN Thank you for selecting the revolutionary NordicTrack E 3100 treadmill The E 3100 treadmill offers an im pressive array of features to make your home work outs more enjoyable and effective And when you re not exercising the unique E 3100 treadmill can be folded up requiring less than half the floor space of other treadmills For your benefit read this manual carefully before using the treadmill If you have additional questions Book Holder please call our Customer Service Department at 08457 089 009 To help us assist you please note the prod uct model number and serial number before calling The model number of the treadmill is NETL90130 The serial number can be found on a decal attached to the treadmill see the front cover of this manual for the lo c
9. correctly tightened you should be able to lift each side of the walking belt 8 10cm 3 4 in off the walking platform Be careful to keep the walk ing belt centred Plug in the power cord insert the key and walk on the treadmill for a few minutes Repeat until the walking belt is properly tightened PROBLEM The incline of the treadmill does not change correctly or does not change when iFIT com CDs and videos are played SOLUTION a With the key in the console press one of the Incline buttons Whilst the incline is changing re move the key After a few seconds re insert the key The treadmill will automatically rise to the maximum incline level and then return to the minimum level This will recalibrate the incline system 29 PROBLEM The heart rate monitor does not function properly SOLUTION a If the heart rate monitor does not function properly see CHEST PULSE SENSOR TROUBLE SHOOTING on page 8 b If the heart rate monitor still does not function properly the battery b should be changed To replace the battery locate the battery cover Battery Cover on the back of the sensor unit Insert a coin into the slot in the cover and turn the cover counterclockwise to the open position Remove the cover Remove the old battery from the sensor unit Insert anew CR 2032 battery making sure that the writing is on top In addition make sure Y Battery that the rubber gasket is in place in the sensor unit Replace the bat
10. front of the treadmill near the power cord Plug the other end of the cable into the included adaptor Plug the adaptor into an RCA Y adaptor available at electronics stores Next remove the wire that is currently plugged into the AUDIO OUT jack on your VCR and plug the wire into the unused side of the RCA Y adaptor Plug the RCA Y adaptor into the AUDIO OUT jack on your VCR RCA Y adapto Audio Cable adaptor Wire removed from AUDIO OUT jack 22 HOW TO USE IFIT COM CD AND VIDEO PROGRAMS To use FIT com CDs or videocassettes the treadmill must be connected to your portable CD player portable stereo home stereo computer with CD player or VCR See HOW TO CONNECT THE TREADMILL TO YOUR CD PLAYER VCR OR COMPUTER on page 20 Note To purchase iFIT com CDs and videocas settes visit our Web site at www iFIT com Follow the steps below to use an iFIT com CD or video program El Insert the key fully into the console See GETTING STARTED on page 11 A Select the iFIT com mode When the key is in serted the manual mode will be selected To use an iFIT com CD or video program press the iFIT com button The indicator above the button will light and the words IFIT MODE will appear in the main display E Insert the iFIT com CD or videocassette If you are using an iFIT com CD insert the CD into your CD player If you are using an
11. iFIT com videocassette insert the videocassette into your VCR Press the PLAY button on your CD player or VCR A moment after the button is pressed your per sonal trainer will begin guiding you through your workout Simply follow your personal trainer s instructions Note If the time is flashing in the main display press the Start button or the Speed button on the console The treadmill will not re spond to a CD or video program whilst the time is flashing During the CD or video program an electronic chirping sound will alert you when the speed and or incline of the treadmill is about to change CAUTION Always listen for the chirp and be prepared for speed and or incline changes In some instances the speed and or incline may change before the personal trainer describes the change If the speed or incline settings are too high or too low you can manually override the settings at any time by pressing the Speed or Incline buttons on the console However when the next chirp is heard the speed and or incline will change to the next settings of the CD or video program To stop the walking belt at any time press the Stop button on the console The time will begin to flash in the main display To restart the program press the Start button or the Speed button After a moment the walking belt will begin to move When the next chirp is heard the speed and incline will change to the next settings of
12. the flashing Current Current Segment Full Spectrum Programming Segment column of T the program dis ii play The incline r i settings are not shown in the pro gram display To program a speed setting and an incline setting for the first segment simply adjust the speed and incline of the treadmill as desired by pressing the Speed and Incline buttons Every few times one of the Speed buttons is pressed an additional indicator will light or darken in the Current Segment column When the first segment of the program is com pleted the current speed setting and the current incline setting will be stored in memory The three columns of indicators will then move one column to the left and the speed setting for the second segment will be shown in the flashing Current Segment column Program a speed setting and an incline setting for the second segment as de scribed above Continue programming speed and incline settings for as many segments as desired custom pro grams can have up to forty segments When you are finished with your workout press the Stop but ton twice The speed and incline settings that you have programmed and the number of segments that you have programmed will then be saved in memory 4 When the program has ended remove the key 16 See step 7 on page 15 HOW TO USE CUSTOM PROGRAMS 1 Insert the key fully into the console See GET
13. the CD or video program When the CD or video program is completed the walking belt will stop and the time will begin to flash in the main display Note To use another CD or video program press the Stop button or remove the key and go to step 1 on page 22 Note If the speed or incline of the treadmill does not change when a chirp is heard Make sure that the iFIT com indicator is lit and that the time is not flashing in the main dis play If the time is flashing press the Start button or the Speed button on the console 23 e Adjust the volume of your CD player or VCR If the volume is too high or too low the con sole may not detect the program signals e Make sure that the audio cable is properly connected that it is fully plugged in and that it is not wrapped around a power cord If you are using your portable CD player and the CD skips set the CD player on the floor or another flat surface instead of on the console 5 Follow your progress with the displays See step 5 on page 12 6 Measure your heart rate if desired See step 6 on page 13 Turn on the fans if desired See step 7 on page 13 When the program is completed remove the key See step 7 on page 15 HOW TO USE PROGRAMS DIRECTLY FROM OUR WEB SITE Our Web site at www iFIT com allows you to access basic programs audio programs and video programs directly from the internet Additional options are soon to be available Se
14. the left and hold it Pivot the treadmill down until the frame is past the latch pin 2 Hold the treadmill firmly with both hands and lower the treadmill to the floor CAUTION To decrease the possi bility of injury bend your legs and keep your back straight 27 TROUBLESHOOTING Most treadmill problems can be solved by following the steps below Find the symptom that applies and follow the steps listed If further assistance is needed please call our Customer Service Department PROBLEM The power does not turn on SOLUTION PROBLEM SOLUTION PROBLEM SOLUTION a Check the on off circuit breaker located on the tread Make sure that the power cord is plugged into a properly earthed outlet See page 9 If an exten sion cord is needed use only a 3 conductor 1 mm 14 gauge cord that is no longer than 1 5 m 5 ft Important The treadmill is not compatible with GFCI equipped outlets After the power cord has been plugged in make sure that the key is fully inserted into the console Cc mill near the power cord If the switch protrudes as shown the on off circuit breaker has tripped To reset Tripped the on off circuit breaker wait for five minutes and then press the switch back in The power turns off during use a Check the circuit breaker located on the treadmill frame near the power cord see c above If the circuit breaker has tripped wait for fiv
15. the position shown and hold the treadmill firmly Using your left hand pull the latch knob to the left and hold it Raise the treadmill until the latch pin is aligned with the hole in the housing Insert the latch pin into the housing Make sure that the latch pin is fully inserted into the housing Note If the adjustment knob not shown hits the upright press on the knob To protect the floor or carpet from damage place a mat under the treadmill Keep the treadmill out of direct sunlight Do not leave the treadmill in the stor age position in temperatures above 30 C 85 F HOW TO MOVE THE TREADMILL Before moving the treadmill convert the treadmill to the stor age position as described above Make sure that the latch pin is fully inserted into the housing 1 Hold the handrails as shown and place one foot against a wheel 2 Tilt the treadmill back until it rolls freely on the front wheels Carefully move the treadmill to the desired location Never move the treadmill without tipping it back To reduce the risk of injury use extreme caution whilst moving the treadmill Do not attempt to move the treadmill over an uneven surface 3 Place one foot on wheel and carefully lower the treadmill until it is resting in the storage position 26 HOW TO LOWER THE TREADMILL FOR USE 1 Hold the upper end of the treadmill with your right hand as shown Using your left hand pull the latch knob to
16. upper contacts and your fingers must be touching the lower contacts avoid moving your hands When your pulse is detected the Pulse indicator will light and then your heart rate will be shown in the main display For the most accurate heart rate reading continue to hold the contacts for about 15 seconds Metal Contacts PULSE FATO CALORIES Turn on the fans if desired To turn on the fans at low speed press the Fans button To turn on the fans at high speed press the Fans button a second time To turn off the fans press the Fans buttons a third time Note Any time that the walking belt is stopped for a few minutes the fans will automatically turn off When you are finished exercising stop the walking belt and remove the key Step onto the foot rails press the Stop button and adjust the incline of the treadmill to the lowest level The incline must be at the lowest level when the treadmill is raised to the storage position or the treadmill will be damaged Next remove the key from the console and put it in a secure place Note If the displays and indicators on the con sole remain lit after the key is removed the console is in the demo mode See page 25 and turn off the demo mode When you are finished using the treadmill move the on off circuit breaker near the power cord to the off position and unplug the power cord HOW TO USE A PRESET PROGRAM 1 Insert the key fully into the console
17. your VCR See page 22 for connecting instructions To use FIT com programs directly from our Web site the treadmill must be connected to your home computer See page 21 for connecting instructions HOW TO CONNECT YOUR PORTABLE CD PLAYER Note If your CD player has separate LINE OUT and PHONES jacks see instruction A below If your CD player has only one jack see instruction B A Plug one end of the audio cable into the jack on the front of the treadmill near the power cord Plug the other end of the cable into the LINE OUT jack on your CD player Plug your headphones into the PHONES jack phones B Plug one end of the audio cable into the jack on the front of the treadmill near the power cord Plug the other end of the cable into the splitter Plug the split ter into the PHONES jack on your CD player Plug your headphones into the other side of the splitter Headphones HOW TO CONNECT YOUR PORTABLE STEREO Note If your stereo has an RCA type AUDIO OUT jack see instruction A below If your stereo has a 3 5 mm LINE OUT jack see instruction B If your stereo has only a PHONES jack see instruction C A Plug one end of the audio cable into the jack on the front of the treadmill near the power cord Plug the other end of the cable into the adaptor Plug the adaptor into an AUDIO OUT jack on your stereo AUDIO OUT Au
18. 130 RO703A
19. 2 battery may need to be replaced see page 30 OPERATION AND ADJUSTMENT THE PERFORMANT LUBE WALKING BELT Your treadmill features a walking belt coated with PERFORMANT LUBE a high performance lubricant IMPOR TANT Never apply silicone spray or other substances to the walking belt or the walking platform Such substances will deteriorate the walking belt and cause excessive wear HOW TO PLUG IN THE POWER CORD Socket on treadmill This product must be earthed If it should malfunction or break down earthing provides a path of least resistance for electric cur rent to reduce the risk of electric shock This product is equipped with a power cord having an equipment earthing conductor and a earthing plug Two power cords are included Select the one that will fit your outlet Refer to drawing 1 Plug the indicated end of the power cord into the socket on the treadmill Next lift the tab on the ferrite box and clamp the ferrite box around the power cord Fasten the included plastic tie just behind the ferrite box and cut off the excess plastic tie The plastic tie will prevent the fer rite box from sliding along the power cord Refer to drawing 2 Plug the power cord into an appropriate outlet that is properly installed and earthed in accordance with all local codes and or dinances Important The treadmill is not compatible with GFCI equipped outlets Important If the power cord is damaged it must be replaced with a manufac
20. AY NordicTrack Class H Fitness Product Model No NETL90130 Serial No Find the serial number in the location U S E R S MA N U A L shown below Write the serial number in the space above for reference QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if there are missing or damaged parts please call 08457 089 009 or write ICON Health amp Fitness Ltd Customer Service Department Unit 4 Revie Road Industrial Estate Revie Road Beeston Leeds LS118JG UK email csuk iconeurope com 44 CAUTION Read all precautions and instruc tions in this manual before using Ane 5 this equipment Save this manual MESES Visit our website at Q for future reference www iconeurope com AY Nordiclirack TABLE OF CONTENTS IMPORTANT PRECAUTIONS vice cu sra fd bee ew heed Done ld 3 BEFORE YOU BEGIN r sata S bow diet Seen vison ae Uae ae wean ey ee ran Ua eid uaa dale 5 ASSEMBLY corras iio SE A E ion Mare eS 6 HOW TO USE THE CHEST PULSE SENSOR 0 0000 oe a Kaa EA T E E a AAE a 8 OPERATION AND ADJUSTMENT occ 9 HOW TO FOLD AND MOVE THE TREADMILL 00 00 eet 26 TROUBLESHOOTING coi aaah a a Le a a a aa LE s a E EO a 28 CONDITIONING GUIDELINES v sen ee obec pened rd inet E E a ie 31 PARTU ST nati aria A E ae 34 ORDERING REPLACEMENT PARTS 0 000 c cece eee ees Back Cover Note An EXPLODED DRAWING is attached in the cen
21. Frame Pivot Bolt Frame Pivot Spacer Magnet Front Roller Pulley Frame Pivot Nut Reed Switch Sensor Wire U nut Reed Switch Clip Lift Frame Walking Belt Foot Rail Screw Motor Receptical Motor Belt Choke Transformer Screw Frame Pivot Nut Top Incline Bolt Motor Belt Hood Incline Motor Bolt Motor Bushing Splitter Electronic Screw Foam Pad Controller Left Outside Housing Motor Controller Wire Front Roller Adj Bolt 1 Screw Roller Washer Spring Washer Left Roller Guard Incline Motor Incline Motor Stop Motor Belly Pan Audio Wire Nut Static Decal On Off Circuit Breaker Power Cord Right Roller Guard Spring Bolt Belt Guide Screw Belt Guide Isolator Motor Star Washer Ground Screw Spring Nut Front Right Endcap Key No Qty 34 A ants nnn n psn ssi pianwnn NN Description Walking Platform Front Platform Screw Rear Platform Screw Spring Pad Spring Ground Wire Rear Endcap Right Rear Roller Adj Bolt Warning Decal Allen Wrench Rear Roller Audio Wire Catch Left Fan Housing Handrail Spring Pad Screw Latch Knob Upright Latch Knob Sleeve Spring Latch Pin Collar Pin Clip Latch Pin Filter Wire Pulse Grip Handrail Washer Handrail Bolt Upright Endcap Latch Assembly Console Base Console Upright Cap Key Clip FIT com Wire Jack Handrail Endcap Console Back Releaseable Tie Console Screw Cable Tie Clamp 8 Cable Tie Lift Pivot Bolt Wheel Bolt Wheel Re
22. Leg Insert the other Extension Leg not shown in the same way 2 Press the Latch Knob Sleeve 70 into the left Upright 69 Remove the Latch Knob 68 from the Latch Pin 74 Make sure that the Latch Pin Collar 72 and the Spring 71 are on the Latch Pin Insert the Latch Pin 74 into the Latch Knob Sleeve 70 and the left Upright 69 Tighten the Latch Knob 68 back onto th 3 With the help of a second person carefu Uprights 69 down as shown Make sure that the Extension Legs 102 remain in the Uprights Attach each Extension Leg 102 with two 1 Screws 148 and a Base Pad 99 as shown Note Attach the lower Screw without the Base Pad first With the help of a second person carefully tip the Uprights 69 back to the vertical position Note One replacement Base Pad 99 m Use the Base Pad to replace any Base Pad that becomes worn rmance If there is lubricant on top of the walking belt or foot pads and a mild non abrasive cleaner ly raise the h a rubber mal e Latch Pin 74 lly tip the ay be included 4 Cut the plastic tie holding the Upright Wire Harness 98 in the right Upright 69 Have a second person hold the Handrails 66 near the Uprights 69 as shown Connect the Upright Wire Harness 98 to the wires extending from the Console Base 81 The connectors shoul
23. MATION MODE DEMO MODE The console features an information mode that keeps track of the total number of hours that the treadmill has been operated and the total number of miles that the walking belt has moved The information mode also allows you to switch the console from miles per hour to kilometers per hour In addition the information mode allows you to turn on and turn off the demo mode To select the information mode hold down the Stop button whilst inserting the key into the console When the information mode is selected the main display will show the following information The left side of the main display will show the total number of hours that the treadmill has been used O SEG TIME PACEO TIME The centre of the main display will show the total number of miles that the walking belt has moved LAPSO DISTANCE OPU An E for English miles or an M for metric kilometers will appear on the right side of the main display Press the Speed button to change the unit of measure ment IMPORTANT Make sure that there is not a letter D in the main display If a D appears in the display the console is in the demo mode This mode is intended to be used only when a treadmill is displayed in a store When the console is in the demo mode the power cord can be plugged in the key can be removed from the console and the displays and indicators on the con
24. NING on page 31 The display will change from one number to the other every few seconds the Fat indicator will light when the number of fat calories is shown When you are using the handgrip pulse sensor the display will show your heart rate see step 6 at the right o OPULSE FATO CALORIES Speed The right side of the main display shows the speed of the walking belt Note When the Km H indicator below the Speed display is lit the console will display speed and distance in kilometres when the indicator is not lit the console will display speed and distance in miles To change the unit of mea surement first hold down the Stop button whilst in serting the key into the console An E for English miles or an M for metric kilometres will appear in the Speed display Press the Speed button to change the unit of measurement When the de sired unit of measurement is selected remove the key and then reinsert it Note For simplicity all instructions in this manual refer to miles To reset the main display press the Stop button remove the key and then reinsert the key 13 Measure your heart rate if desired To measure your heart rate use the chest pulse sensor see page 8 or the handgrip pulse sensor follow the instructions below Stand on the foot rails and place your hands on the metal contacts on the handrail Your palms must be rest ing on the
25. TING STARTED on page 11 A Select one of the custom programs When the key is inserted the manual mode will be selected To select a custom program first press the Select Goal button repeatedly until the words CUSTOM PROGRAM appear in the main dis play Next press the Select Course button repeat edly to select the Learn 1 or Learn 2 program Three seconds after a custom program is se lected the name of the selected program and the total program time will begin to scroll across the main display The program display will show the first speed set tings of the program you have selected see the drawing below Note If only three columns of indicators are lit in the program display see HOW TO CREATE A CUSTOM PROGRAM on page 16 Press the Start button or the Speed button to start the program A moment after the button is pressed the tread mill will automatically adjust to the first speed and incline settings that you programmed previously Hold the handrails and begin walking Each program is divided into several one minute segments The main display shows both the time remaining in the program and the time remaining in the current segment of the program One speed setting and one incline setting are programmed for each segment Current Segment Full Spectrum Programming The speed setting pu boss se ss 8 for the first seg SiS ment is sh
26. ar Endcap Left Grommet Upright Wire Harness Base Pad 3 4 Screw Wheel Endcap Extension Leg Key No 103 104 105 106 107 108 109 110 111 112 113 114 115 116 117 118 119 120 121 122 123 124 125 126 127 128 129 130 131 132 133 134 135 136 137 Qty A ANA PO ND AA AH a PS NPD HH HH AH HK AH CO ND DBD H py Any mn Description Extension Cap Incline Warning Decal Idler Arm Bolt Extension Leg Assembly Fan Book Holder Ferrite Box Frame Idler Arm Assembly Roller Star Washer Spring Plate Cushion Assembly Left Cup Holder Right Cup Holder Left Inside Housing Right Inside Housing Right Outside Housing Cushion Adj Pin Cushion Adj Gear Cushion Adj Wheel Cushion Adj Rod Cushion Adj Knob Cushion Knob Screw Idler Pulley Bolt Electronic Bracket Spring Plate Spacer Gear Rack Right Fan Housing Circuit Breaker Motor Isolator Idler Arm Idler Spring Idler Arm Nylon Washer Pulley Bolt Pulley Washer Key No Qty 138 139 140 141 142 143 144 145 146 147 148 149 150 151 152 153 154 155 156 157 158 159 160 E HR HR HH HHH A tl dl do dl CORR CRM CORR N dl dl do do do de CORRES sd dd ld ANNOG NDA Ce Ce Ce Description Idler Pulley Pulley Spacer Left Rear Foot Right Rear Foot Shock Transformer Isolator Screw Right Foot Rail Walking Platform Nut Front Incline Pivot Nut 1 Screw Choke Filter Power Board Plastic Standoff
27. ation Before reading further please familiarise yourself with the parts that are labelled in the drawing below Fan Water Bottle Holder Handrail LEFT SIDE Latch Knob Foot Rail Rear Roller Adjustment Bolts Console Pulse Sensor Key Clip RIGHT SIDE On Off Adjustable Cushion No water bottle is included ASSEMBLY Assembly 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 included allen wrench and your own phillips screwdriver z wire cutters lt gt and rubber mallet Note The underside of the treadmill walking belt is coated with high performance lubricant During shipping a small amount of lubricant may be transferred to the top of the treadmill or the shipping carton This is a normal condition and does not affect treadmill perfo simply wipe off the lubricant with a soft cloth 1 With the help of a second person careful Uprights 69 until the treadmill is in the position shown Refer to the inset drawing Insert one of the Extension Legs 102 into the treadmill as shown Make sure that the Extension Leg is turned so the Base Pad 99 is on the bottom Note It may be helpful to tip the Uprights 69 forward and tap on the Extension Leg wit let as you insert the Extension
28. ay The program will continue until no time remains in the program The walking belt will then slow to a stop 19 If the speed or incline setting is too high or too low during the program you can adjust the setting with the Speed or Incline buttons However each time the console compares your heart rate to the current target heart rate setting the speed and or incline of the treadmill may automatically change to bring your heart rate closer to the target heart rate setting If your pulse is not detected during the program the letters PLS will flash in the main display and the speed and incline of the treadmill may auto matically decrease until your pulse is detected If this occurs see page 8 To stop the program at any time press the Stop button Heart rate programs should not be stopped temporarily and then restarted To use a heart rate program again reselect the program and start it at the beginning 6 Follow your progress with the displays See step 5 on page 12 Turn on the fans if desired See step 7 on page 13 E When the program has ended remove the key See step 7 on page 15 HOW TO CONNECT THE TREADMILL TO YOUR CD PLAYER VCR OR COMPUTER To use iFIT com CDs the treadmill must be connected to your portable CD player portable stereo home stereo or computer with CD player See pages 20 and 21 for connecting instructions To use iFIT com video cassettes the treadmill must be connected to
29. ble Hold for 15 counts then relax Repeat 3 times for each leg Stretches Hamstrings lower back and groin 3 Calf Achilles Stretch With one leg in front of the other reach forward and place your hands against a wall Keep your back leg straight and your back foot flat on the floor Bend your front leg lean forward and move your hips toward the wall Hold for 15 counts then relax Repeat 3 times for each leg To cause further stretching of the achilles ten dons bend your back leg as well Stretches Calves achilles ten dons 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 each leg Stretches Quadriceps and hip muscles 5 Inner Thigh Stretch Sit with the soles of your feet together and your knees outward Pull your feet toward your groin area as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Quadriceps and hip muscles 32 NOTES 33 PART LIST Model No NETL90130 RO7O3A To locate the parts listed below refer to the EXPLODED DRAWING attached in the centre of this manual Key No Qty AA AR Ad HO NY DH P k A Na Pp sf HSH nmam BaNDN N 2222002 22NpyA pa a o fF NMNYD Description Foot Rail Insert Left Foot Rail 2 Hood Screw Front Left Endcap
30. d slide together eas ily and snap into place If they do not turn one con nector and try again Insert the connectors and the Upright Wire Harness into the hole in the right Upright Set the Handrails 66 on the Uprights 69 be careful not to pinch the Upright Wire Harness 98 5 Insert two Handrail Bolts 78 with Handrail Washers 77 into the right Upright 69 and the right Handrail 66 Be careful not to pinch the wires Next lift the right Handrail slightly and align the Handrail Bolts with the holes in the Handrail Thread the Handrail Bolts into the Handrail do not tighten the Bolts yet Attach the left Handrail not shown in the same way Tighten all four Handrail Bolts 78 6 Make sure that all parts are properly tightened before you use the treadmill Place a mat beneath the treadmill to protect the floor For your benefit familiarise yourself with the information on pages 28 30 HOW TO USE THE CHEST PULSE SENSOR HOW TO PUT ON THE CHEST PULSE SENSOR The chest pulse sensor consists of two components the chest strap and the sensor unit see the drawing below Insert the tab on one end of the chest strap into one end of the sensor unit as shown in the inset draw ing Press the end of the sensor unit under the buckle on the chest strap The tab should be flush with the front of the sensor unit C ere ee Sensor Unit Next wrap the chest pulse sen sor around your chest and attach the oth
31. dio Adaptor B Plug one end of the audio cable into the jack on the front of the treadmill near the power cord Plug the other end of the cable into the LINE OUT jack on your stereo LINE OUT C Plug one end of the audio cable into the jack on the front of the treadmill near the power cord Plug the other end of the cable into the splitter Plug the split ter into the PHONES jack on your stereo Plug your headphones into the other side of the splitter Headphones 20 HOW TO CONNECT YOUR HOME STEREO Note If your stereo has an unused LINE OUT jack see instruction A below If the LINE OUT jack is being used see instruction B A Plug one end of the audio cable into the jack on the front of the treadmill near the power cord Plug the other end of the cable into the adaptor Plug the adaptor into the LINE OUT jack on your stereo Audio Adaptor B Plug one end of the audio cable into the jack on the front of the treadmill near the power cord Plug the other end of the cable into the adaptor Plug the adaptor into an RCA Y adaptor available at elec tronics stores Next remove the wire that is cur rently plugged into the LINE OUT jack on your stereo and plug the wire into the unused side of the Y adaptor Plug the Y adaptor into the LINE OUT jack on your stereo
32. e IITIN GRADE O SEG TIME PACE O OPULSE FATO INCLINE TIME DISTANCE CALORIES The Training Zone display As you exercise the Press the Start button or the Speed button to Training Zone display will show the approximate 3 start the walking belt intensity level of your exercise As you increase the intensity additional indicators will light A moment after the button is pressed the walking belt will begin to move at 1 mph Hold the handrails and begin walking As you exercise change the speed of the walking belt as desired by pressing TRAINING ZONES the Speed and but tons Each time a button is pressed the speed setting will change by 0 1 mph if a button is held down the speed O OD C WARM UP COOL DOWN FAT BURN ENDURANCE R E E PERFORMANCE The Main Display The main display will show the following information Incline T he left side of setting will change in in the main display shows crements of 0 5 mph To change the speed setting the incline level of the quickly press the 1 step Speed buttons The speed treadmill GRADE range is 0 5 mph to 12 mph Note After the buttons INCLINE are pressed it may take a moment for the tread mill to reach the selected speed setting Time Pace When the l manual mode or the ee To stop the walking belt press the Stop button iFIT com mode is se 1I The ti
33. e main display LAPSO OPULSE FATO INCLINE TIME DISTANCE CALORIES Next press the Select Course button until the words PULSE DRIVEN 1 or PULSE DRIVEN 2 appear EG TIME PACE O LAPSO OPULSE FATO INCLINE TIME DISTANCE CALORIES During heart rate Full Spectrum Programming programs the pro oa gram display will 92 68 show a graphic that SSs5oCCCCSCC represents your heart rate Each time a heartbeat is detected an additional peak will appear 4 Enter your age and a maximum speed setting Three seconds after a heart rate program is se lected the words ENTER AGE and the current age setting will appear in the main display You must enter your age to use a heart rate program If you have already entered your age press the Start button pressing the button will not start the program at this time If you have not entered your age press the Age Weight Set buttons to enter your age The buttons can be held down to enter your age quickly Then press the Start button Once you have entered your age it will be saved in memory SEG TIME PACEO OPULSE FATO INCLINE TIME DISTANCE CALORIES After you have entered your age the words ENTER MAX SPEED and the maximum speed setting of the program will appear in the main dis play If desired press the Speed buttons or the 1 st
34. e minutes and then press the switch back in b Make sure that the power cord is plugged in If the power cord is plugged in unplug it wait for five minutes and then plug it back in c Remove the key from the console Reinsert the key fully into the console d If the treadmill still will not run please call our Customer Service Department The displays of the console do not function properly a Remove the key from the console and UNPLUG THE POWER CORD Carefully tip the treadmill down as shown in drawing a Remove the 1 Screws 33 and e 2 Screws 3 from the hood Raise the Uprights 69 t and carefully remove the hood 33 ME 69 E le Locate the Reed Switch 10 and the Magnet 7 on the left side of the Pulley 8 Turn the Pulley until the 3 mm ie Magnet is aligned with the Reed Switch Make sure Mi E8 that the gap between the Magnet and the Reed 100 Switch is about 3 mm 1 8 in If necessary loosen 10 7 the 3 4 Screw 100 and move the Reed Switch slightly Retighten the Screw Re attach the hood Top making sure the screw are in their same holes Run View the treadmill for a few minutes to check for a correct speed reading 28 PROBLEM The walking belt slows when walked on SOLUTION a If an extension cord is needed use only a 3 conductor 1mm 14 gauge cord that is no longer than 1 5 m 5 ft
35. e www iFIT com for details To use programs from our Web site the treadmill must be connected to your home computer See HOW TO CONNECT YOUR COMPUTER on page 21 In addition you must have an internet connection and an internet service provider A list of specific system requirements is found on our Web site Follow the steps below to use a program from our Web site El Insert the key fully into the console See GETTING STARTED on page 11 A Select the iFIT com mode When the key is in serted the manual mode will be selected To use a program from our Web site press the iFIT com button The in dicator above the button will light and the words IFIT MODE will appear in the main display Go to your computer and start an internet connection Start your web browser if necessary and go to our Web site at www iFIT com Follow the desired links on our Web site to se lect a program Read and follow the on line instructions for using a program Follow the on line instructions to start the pro gram When you start the program an on screen count down will begin 24 Return to the treadmill and stand on the foot rails Find the clip attached to the key and slide the clip onto the waistband of your clothes T When the on screen countdown ends the pro gram will begin and the walking belt will begin to move Hold the handrails step onto the walking belt and begin walking During the
36. ee GETTING STARTED on page 11 A Select one of the custom programs When the key is inserted the manual mode will be selected To select a custom program first press the Select Goal button repeatedly until the words CUSTOM PROGRAM appear in the main dis play r Tha Lit IICT T Ltt GRADE O SEG TIME PACEO OPULSE FATO INCLINE TIME CALORIES Next press the Select Course button repeatedly to select the Learn 1 or Learn 2 program I MATA TAO I ACI O AI IN C OPULSE FATO CALORIES LAPSO DISTANCE Three seconds after a custom program is se lected the name of the selected program the total program time and the words PRESS START YOUR WORKOUT WILL BE RECORDED AUTO MATICALLY will begin to scroll across the main display Note If the custom program has not yet been defined one to three columns of indicators will be lit in the program display If more than three columns of indicators are lit see HOW TO USE CUSTOM PROGRAMS on page 17 Press the Start button or the Speed button and program the desired speed and incline settings A moment after the button is pressed the walking belt will begin to move Hold the handrails and begin walking See the program display Each custom program is divided into one minute segments One speed setting and one incline setting can be pro grammed for each segment The speed setting for the first segment will be shown in
37. ep Speed buttons to change the maximum speed setting hac v L cat tre eN AECE SEG TIME PACEO LAPSO OPULSE FATO INCLINE TIME DISTANCE CALORIES 18 Press the Start button or the Speed button to start the program A moment after the button is pressed the tread mill will automatically adjust to the first speed and incline settings of the program Hold the handrails and begin walking Each heart rate program is divided into several time segments of different lengths The main display shows both the time remaining in the program and the time remaining in the current segment of the program One target heart rate setting is pro grammed for each segment During each segment the console will regularly compare your heart rate to the current target heart rate setting If your heart rate is too far below or above the target heart rate setting the speed of the treadmill will automatically increase or de crease to bring your heart rate closer to the target heart rate setting If the soeed reaches the maxi mum speed setting of the program see step 4 on page 18 and your heart rate is still too far below the current target heart rate setting the incline of the treadmill will also increase to bring your heart rate closer to the target heart rate setting During the last three seconds of each segment a series of tones will sound and the speed setting and or the incline setting will flash in the main displ
38. er end of the chest strap to the sensor unit Adjust the length of the chest strap if necessary The chest pulse sen sor should be under your clothes tight against your skin and as high under the pectoral muscles or breasts as is comfortable Make sure that the logo on the sensor unit is facing forward and is right side up Pull the sensor unit away from your body a few inches and locate the two electrode areas on the inner side the electrode areas are covered by shallow ridges Using saline solution such as saliva or contact lens so lution wet both electrode areas Return the sensor unit to a position against your chest CHEST PULSE SENSOR CARE AND MAINTENANCE e Thoroughly dry the chest pulse sensor after each use The chest pulse sensor is activated when the electrode areas are wetted and the heart rate monitor is put on the chest pulse sensor shuts off when it is removed and the electrode areas are dried If the chest pulse sensor is not dried after each use it may remain activated longer than nec essary draining the battery prematurely Store the chest pulse sensor in a warm dry place Do not store the chest pulse sensor in a plastic bag or other container that may trap moisture Do not expose the chest pulse sensor to direct sunlight for extended periods of time do not expose it to temperatures above 50 C 122 F or below 10 C 14 F Do not excessively bend or stretch the sensor unit when using or
39. ere is a thin sheet of clear plastic on the face of the console remove it FEATURES OF THE CONSOLE The advanced console offers a selection of features designed to help you get the most from your exercise When the manual mode of the console is selected the speed and incline of the treadmill can be changed with the touch of a button As you exercise the console will display continuous exercise feedback You can even measure your heart rate using the handgrip pulse sen sor or the chest pulse sensor Eleven preset workout programs are also offered Each program automatically controls the speed and incline of the treadmill to give you an effective workout In addition the console offers two heart rate programs that automatically adjust the speed and incline of the treadmill to keep your heart rate near a target level whilst you exercise You can even create custom workout programs and store them in memory for future use The console also features iFIT com interactive technol ogy Having iFIT com interactive technology is like having a personal trainer in your home Using the in cluded stereo audio cable you can connect the tread mill to your home stereo portable stereo computer or VCR and play special iFIT com CD and video pro grams iFIT com CDs and videocassettes are available separately iFIT com CD and video programs auto matically control the treadmill as a personal trainer coaches you through every step of your w
40. he speed setting for the second segment will then be shown in the flashing Current Segment column and the treadmill will au tomatically adjust to the speed and incline settings for the second segment Note If all of the indica tors in the Current Segment column are lit after the speed settings have moved to the left the speed settings will move downward so that only the high est indicators appear in the program display If some of the indicators in the Current Segment col umn are not lit when the speed settings move to the left again the speed settings will move back up The program will continue in this way until the speed setting for the last segment is shown in the Current Segment column and no time remains in the program The walking belt will then slow to a stop If the speed or incline setting is too high or too low during the program you can manually override the setting by pressing the Speed or Incline but tons on the console Every few times one of the Speed buttons is pressed an additional indicator will light or darken in the Current Segment column If any of the columns to the right of the Current Segment column have the same number of lit indi cators as the Current Segment column an addi tional indicator may light or darken in those columns as well Note If you manually adjust the speed setting so that all of the indicators in the Current Segment column are lit the speed settings in the program display will no
41. ic exercise To measure your heart rate during exercise use the pulse sensor on the console Fat Burning To burn fat effectively you must exercise at a relatively low intensity level for a sustained period of time During the first few minutes of exercise your body uses easily accessible carbohydrate calories for en 31 ergy Only after the first few minutes does your body begin to use stored fat calories for energy If your goal is to burn fat adjust the speed and incline of the tread mill until your heart rate is near the lowest number in your training zone For maximum fat burning adjust the speed and incline of the treadmill until your heart rate is near the middle number in your training zone Aerobic Exercise If your goal is to strengthen your cardiovascular sys tem your exercise must be aerobic Aerobic exercise is activity that requires large amounts of oxygen for prolonged periods of time This increases the demand on the heart to pump blood to the muscles and on the lungs to oxygenate the blood For aerobic exercise adjust the speed and incline of the treadmill until your heart rate is near the highest number in your training zone WORKOUT GUIDELINES Each workout should include the following three parts A Warm up Start each workout with 5 to 10 minutes of stretching and light exercise A proper warm up in creases your body temperature heart rate and circula tion in preparation for exercise
42. ll is not in use See the drawing on page 5 for the location of the on off circuit breaker Do not attempt to raise lower or move the treadmill until it is properly assembled See ASSEMBLY on page 6 and HOW TO FOLD AND MOVE THE TREADMILL on page 26 You must be able to safely lift 20 kg 45 Ibs in order to raise lower or move the treadmill Do not change the incline of the treadmill by placing objects under the treadmill When folding or moving the treadmill make sure that the storage latch is fully closed 21 When using iFIT com CDs and videos an electronic chirping sound will alert you when the speed and or incline of the treadmill is about to change Always listen for the chirp and be prepared for speed and or in cline changes In some instances the speed and or incline may change before the per sonal trainer describes the change 22 When using iFIT com CDs and videos you can manually override the speed and incline settings at any time by pressing the speed and incline buttons However when the next chirp is heard the speed and or incline will change to the next settings of the CD or video program 23 Always remove iFIT com CDs and videos from your CD player or VCR when you are not using them 24 Inspect and properly tighten all parts of the treadmill regularly 25 Never insert or drop any object into any Opening 2 DANGER Always unplug the power cord immediately after u
43. ll with bare feet wearing only stockings or in sandals When connecting the power cord see page 9 plug the power cord into an earthed circuit No other appliance should be on the same circuit When replacing the fuse an ASTA approved BS1362 type should be fitted to the fuse car rier A 13 amp fuse should be used If an extension cord is needed use only a 3 conductor 1mm 14 gauge cord that is no longer than 1 5 m 5 ft 12 13 14 15 16 17 18 19 20 Keep the power cord away from heated sur faces Never move the walking belt whilst the power is turned off Do not operate the treadmill if the power cord or plug is damaged or if the treadmill is not working properly See BEFORE YOU BEGIN on page 5 if the tread mill is not working properly Never start the treadmill whilst you are stand ing on the walking belt Always hold the handrails whilst using the treadmill The treadmill is capable of high speeds Adjust the speed in small increments to avoid sudden jumps in speed The pulse sensors are not medical devices Various factors including the user s move ment may affect the accuracy of heart rate readings The pulse sensors are intended only as exercise aids in determining heart rate trends in general Never leave the treadmill unattended whilst it is running Always remove the key unplug the power cord and move the on off circuit breaker to the off position when the treadmi
44. me will begin to flash in the main display To lected the next section O SEG TME PACEO restart the walking belt press the Start button or of the main display will the Speed button show the elapsed time and your current pace pace is measured in min Note The first time the treadmill is used inspect utes per mile The display will change from one the alignment of the walking belt and align the number to the other every few seconds the Pace walking belt if necessary see page 29 indicator will light when your pace is shown When E a program is selected the display will show the Fl Change the incline of the treadmill as desired time remaining in the program your current pace and the time remaining in the current segment of the program To change the incline of the treadmill press the Incline A and V buttons Each time a button is pressed the incline will INCLINE 12 Distance Laps The centre section of the main display shows the distance that you have walked and the number of 1 4 mile laps you have completed The display will change from one number to the other every few seconds the Laps indicator will light when the number of laps is shown LAPSO DISTANCE OP Calories Pulse When you are not OT using the handgrip fu pulse sensor the next section of the main dis play will show the ap proximate numbers of calories and fat calories you have burned see FAT BUR
45. orkout High energy music provides added motivation To pur chase iFIT com CDs and videocassettes visit our Web site at www iFIT com With the treadmill connected to your computer you can also go to our Web site at www iFIT com and access programs directly from the internet Explore www iFIT com for more information 10 A CAUTION before operating the console read the following precautions e Do not stand on the walking belt when turn ing on the power Always wear the clip see the drawing below whilst operating the treadmill e Adjust the speed in small increments to avoid sudden jumps in speed e The pulse sensors are not medical devices Various factors including the user s move ment may affect the accuracy of heart rate readings The pulse sensors are intended only as an exercise aid in determining heart rate trends in general To reduce the possibility of electric shock keep the console dry Avoid spilling liquids on the console and place only a sealed water bottle in the water bottle holder GETTING STARTED 1 Attach the clip to the waistband of your clothes Stand on the foot rails of the treadmill Find the clip attached to the key and slide the clip onto the waistband of your clothes Next in sert the key into the console Test the clip by carefully taking a few steps backward until the key is pulled from the console If the key is not pulled from the con sole adjust the position of
46. own in the flashing Current Segment column of the program display The incline settings are not shown in the program display The speed settings for the next several segments will be shown in the columns to the right 17 When only three seconds remain in the first seg ment of the program both the Current Segment column and the column to the right will flash a se ries of tones will sound the speed setting and the incline setting will flash in the main display and all speed settings will move one column to the left The speed setting for the second segment will then be shown in the flashing Current Segment column and the treadmill will automatically adjust to the second speed and incline settings that you pro grammed previously The program will continue until the speed setting for the last segment is shown in the Current Segment column and no time remains in the pro gram The walking belt will then slow to a stop If desired you can redefine to the program whilst using it To change the speed or incline setting during the current segment simply press the Speed or Incline buttons When the current segment is completed the new setting will be saved in mem ory To increase the length of the program first wait until the program is completed Then press the Start button and program speed and incline settings for as many additional segments as desired When you have added as many segments as desired press the Stop button
47. program an electronic chirping sound will alert you when the speed and or incline of the treadmill is about to change CAUTION Always listen for the chirp and be prepared for speed and or in cline changes If the speed or incline settings are too high or too low you can manually override the settings at any time by pressing the Speed or Incline buttons on the console However when the next chirp is heard the speed and or incline will change to the next settings of the program To stop the walking belt at any time press the Stop button on the console The time will begin to flash in the main display To restart the program press the Start button or the Speed button After a moment the walking belt will begin to move at 1 mph When the next chirp is heard the speed and incline will change to the next set tings of the program When the program is completed the walking belt will stop and the time will begin to flash in the time display Note To use another program press the Stop button and go to step 5 Note If the speed or incline of the treadmill does not change when a chirp is heard make sure that the iFIT com indicator is lit and that the Time is not flashing In addition make sure that the audio cable is properly con nected that it is fully plugged in and that it is not wrapped around a power cord E When the program has ended remove the key See step 7 on page 15 THE INFOR
48. se before cleaning the treadmill and before performing the main tenance and adjustment procedures de scribed in this manual Never remove the motor hood unless instructed to do so by an authorised service representative Servicing other than the procedures in this manual should be performed by an authorised service representative only 27 This treadmill is intended for in home use only Do not use this treadmill in any commer cial rental or institutional setting A WARNING Before beginning this or any exercise program consult your physician This is especially important for persons over the age of 35 or persons with pre existing health problems Read all instructions before using ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product SAVE THESE INSTRUCTIONS The decals shown have been placed on your treadmill If a decal is missing or if it is not legible please call our Customer Service Department to order a free replace ment decal see the back cover of this manual Apply the decal in the location shown FROM THIS AREA WHILE THE TREADMILL IS IN OPERATION KEEP HANDS AND FEET AWAY Protect yourself and others from risk of serious injury Read the user s manual and KA Stand only on the side rails when starting or stopping readmill Change speed in small increments Hold handrails to prevent falling and
49. sole will automatically light in a preset sequence although the buttons on the console will not operate If a D ap pears in the display when the information mode is selected press the Speed button so that it disap pears heso OPULSE FATO CALORIES To exit the information mode remove the key from the console 25 HOW TO ADJUST THE CUSHIONING SYSTEM The treadmill features a cushioning system that re duces the impact as you walk or run on the treadmill To increase the firmness of the walking platform turn the adjust ment knob coun terclockwise To decrease the firmness turn the knob clockwise Note The faster you run on the treadmill or the more you weigh the firmer the cushioning system should be HOW TO FOLD AND MOVE THE TREADMILL HOW TO FOLD THE TREADMILL FOR STORAGE Before folding the treadmill adjust the incline to the lowest position If this is not done the treadmill may be come damaged Remove the key and unplug the power cord CAUTION You must be able to safely lift 20 kg 45 Ibs to raise lower or move the treadmill 1 Hold the treadmill with your hands in the locations shown at the right CAUTION To decrease the possibility of in jury bend your legs and keep your back straight As you raise the treadmill make sure to lift with your legs rather than your back Raise the treadmill about halfway to the vertical position 2 Move your right hand to
50. storing the chest pulse sensor e Clean the sensor unit using a damp cloth never use alcohol abrasives or chemicals The chest strap may be hand washed and air dried CHEST PULSE SENSOR TROUBLESHOOTING The instructions on the following pages explain how the chest pulse sensor is used with the con sole If the chest pulse sensor does not function properly try the steps below Make sure that you are wearing the chest pulse sen sor as described at the left Note If the chest pulse sensor does not function when positioned as de scribed move it slightly lower or higher on your chest e Use saline solution such as saliva or contact lens solution to wet the two electrode areas on the sensor unit If heart rate readings do not appear until you begin perspiring re wet the electrode areas As you walk or run on the treadmill position your self near the centre of the walking belt For the console to display heart rate readings the user must be within arm s length of the console The chest pulse sensor is designed to work with people who have normal heart rhythms Heart rate reading problems may be caused by medical conditions such as premature ventricular contrac tions pvcs tachycardia bursts and arrhythmia The operation of the chest pulse sensor can be affected by magnetic interference caused by high power lines or other sources If it is suspected that this is a problem try relocating the treadmill The CR203
51. t move downward as described above Note If you manually override the speed or incline setting when the next seg ment begins the treadmill will automatically adjust to the speed and incline settings for the next segment To stop the program temporarily press the Stop button The time will begin to flash in the main dis play To restart the program press the Start button or the Speed button The walking belt will begin to move at 1 mph When the next segment begins the treadmill will automatically adjust to the speed and incline settings for the next segment To end the program press the Stop button remove the key and then reinsert the key 15 4 Follow your progress with the displays See step 5 on page 12 5 Measure your heart rate if desired See step 6 on page 13 6 Turn on the fans if desired See step 7 on page 13 When the program has ended remove the key Step onto the foot rails and make sure that the in cline of the treadmill is at the lowest level Next remove the key from the console and put it in a se cure place Note If the displays and indicators on the console remain lit after the key is re moved the console is in the demo mode See page 25 and turn off the demo mode When you are finished using the treadmill move the on off switch near the power cord to the off po sition and unplug the power cord HOW TO CREATE CUSTOM PROGRAMS 1 Insert the key fully into the console S
52. the clip as needed Then remove the key from the console 2 Plug in the power cord See HOW TO PLUG IN THE POWER CORD on page 9 11 Make sure the on off circuit breaker is in the on position Locate the on off circuit breaker on the treadmill near the power cord Make sure the on off cir cuit breaker is in the on position On Position 4 Insert the key fully into the console Stand on the foot rails of the treadmill Attach the clip securely to the waistband of your clothes Next insert the key into the console After a moment the program display and the main display will light Note When the key is inserted the treadmill incline system may automatically calibrate itself the treadmill will rise to the highest incline level and then return to the lowest incline level During calibration the left side of the main display will show two dashes and the seg ment time indicator will flash Enter your weight Although you can use the console without enter ing your weight the console will count your calorie expenditure more accurately if you enter your weight To enter your weight press either of the Age Weight Set buttons The words ENTER WEIGHT and the current weight setting will ap pear in the main display Press the Age Weight Set buttons again to enter your weight The but tons can be held down to enter your weight quickly Your weight will then be saved in memory
53. tre of this manual NordicTrack is a registered trademark of ICON Health amp Fitness Inc 2 IMPORTANT PRECAUTIONS A 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 10 11 It is the responsibility of the owner to ensure that all users of this treadmill are adequately informed of all warnings and precautions Use the treadmill only as described Place the treadmill on a level surface with at least 2 5 m 8 ft of clearance behind it and 0 5 m 2 ft on each side Do not place the treadmill on a surface that blocks any air openings To protect the floor or carpet from damage place a mat under the treadmill Keep the treadmill indoors away from mois ture and dust Do not put the treadmill in a garage or covered patio or near water Do not operate the treadmill where aerosol products are used or where oxygen is being administered Keep children under the age of 12 and pets away from the treadmill at all times The treadmill should not be used by persons weighing more than 135 kg 300 Ibs Never allow more than one person on the treadmill at a time Wear appropriate exercise clothes when using the treadmill Do not wear loose clothes that could become caught in the treadmill Athletic support clothes are recommended for both men and women Always wear athletic shoes Never use the treadmi
54. turer recommended power cord A DANG ER Improper connection of the equipment earthing conductor can result in an in creased risk of electric shock Check with a qualified electrician or serviceman if you are in doubt as to whether the product is properly earthed Do not modify the plug provided with the product f it will not fit the outlet have a proper outlet installed by a qualified electrician Full Spectr um Programming aa e Program i i i i i ES i Display COCOC LC OL ELLUL Main Display na 858 E GRADE O SEG TIME PACE O OPULSE FATO INCLINE DISTANCE CALORIES a C 7 LO O Ot OOO mm WARM UP COOL DOWN FAT BURN i JO ENDURANCE PERFORMANCE TRAINING ZONES AWARNING ry stand on instructio 1 be set at lowest foot ralla before staring is roer read and urjderstanid use Keep children away sieve belt Spina vos acim into storage postion AGE WEIGHT SET COURSE SELECT E s Te O HIGH SELECT FANS E LON GOAL ee SS 6 4STEPINCLINE s efe nfela grade 6 1STEPSPEED 9 7 wmn 11 3 g me 7 Pulse Sensor alejes jefe Sensor Note If th
55. twice To decrease the length of the program press the Stop button twice at any time before the program is completed To stop the program temporarily press the Stop button The time will begin to flash in the main dis play To restart the program press the Start but ton or the Speed button To end the program press the Stop button remove the key and then reinsert the key 4 Follow your progress with the displays See step 5 on page 12 5 When the program has ended remove the key See step 7 on page 15 HOW TO USE HEART RATE PROGRAMS Heart rate programs automatically adjust the speed and incline of the treadmill to keep your heart rate near a target level whilst you exercise Note You must wear the chest pulse sensor see page 8 to use the heart rate programs A CAUTION i you have heart prob lems or if you are over 60 years of age and have been inactive do not use the heart rate programs If you are taking medication regu larly consult your physician to find whether the medication will affect your exercise heart rate Follow the steps below to use a heart rate program 1 Put on the chest pulse sensor See page 8 Pp Insert the key fully into the console See GETTING STARTED on page 11 E Select a heart rate program When the key is inserted the manual mode will be selected To select a heart rate program first press the Select Goal button repeatedly until the words HEART RATE appear in th
56. x Cover tery cover and turn it to the closed position l l Battery Rubber 30 CONDITIONING GUIDELINES AWARNING Before beginning this or any exercise program consult your physi cian This is especially important for individu als over the age of 35 or individuals with pre existing health problems The pulse sensors are not medical devices Various factors including the user s move ment may affect the accuracy of heart rate readings The pulse sensors are intended only as exercise aids in determining heart rate trends in general The following guidelines will help you to plan your ex ercise program For more detailed exercise informa tion obtain a reputable book or consult your physician EXERCISE INTENSITY Whether your goal is to burn fat or to strengthen your cardiovascular system the key to achieving the desired results is to exercise with the proper intensity The proper intensity level can be found by using your heart rate as a guide The chart below shows recom mended heart rates for fat burning and aerobic exercise 125 115 103 90 To find the proper heart rate for you first find your age near the bottom of the chart ages are rounded off to the nearest ten years Next find the three numbers above your age The three numbers define your train ing zone The lower two numbers are recommended heart rates for fat burning the higher number is the recommended heart rate for aerob

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