USER`S MANUAL - Pdfstream.manualsonline.com
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1. When you have completed the first exercise the personal trainer will explain the next exercise in the workout and then guide you through the exer cise The program will continue in this way until the last exercise in the workout is completed The words WORKOUT COMPLETE will then appear on the screen 6 Follow your progress with the display 7 See step 5 on page 11 When you are finished exercising the console will turn off automatically See step 7 on page 11 HOW TO USE AN IFIT WORKOUT 1 Touch the screen or press the ON RESET button to turn on the console See step 1 on page 11 2 Insert an iFIT Card and select a program To use an FIT workout insert an FIT Card into the iFIT slot make sure that the iFIT Card is ori ented so the metal contacts are face down and are facing the slot When the iFIT Card is properly inserted the indicator next to the slot will light and an iFIT menu will appear on the screen iFIT Slot SIRO SELECT ONE MALE DAILY WORKOUT FEMALE DAILY WORKOUT 15 Next select the desired workout on the iFIT Card by touching the name of the workout on the screen A moment after you select a workout the voice of a personal trainer will begin guiding you through your workout FIT workouts function in the same way as build and tone workouts To use the iFIT workout see steps 3 to 7 on page 14 HOW TO ADJUST THE DISPLAY SETTINGS When y2. The audio set tings screen allows you to make the following audio adjustments Personal Trainer Audio Setting Touch the PERSONAL TRAINER check box to Y TRAINER toggle the voice of the personal trainer on and V insratctions off When a check mark appears in the PER SONAL TRAINER TOUCH SCREEN check box the voice of the personal trainer will ON RESET guide you through a workout with basic instructions When no check mark appears in the PERSONAL TRAINER check box the voice of the personal trainer will be turned off Full Instructions Audio Setting Touch the FULL INSTRUCTIONS check box to toggle the detailed personal trainer instructions on and off When check marks appear in both the FULL INSTRUCTIONS and PERSONAL TRAINER check boxes the voice of the personal trainer will guide you through a workout with detailed instruc tions Volume To adjust the volume level touch the vol ume bar to move the indicator to the desired vol ume level Touch the OK button to save the audio settings and exit the audio settings screen 16 STRENGTH TRAINING GUIDELINES PERSONALIZING YOUR EXERCISE PROGRAM Determining the proper length of time for each work out and the numbers of repetitions or sets to complete is an individual matter Avoid overdoing it during the first few months of your exercise program Progress at your own pace and be sensitive to your body s sig nals If
3. TOUCH SCREEN N 5 ON RESET If desired touch the BACK button or the MAIN MENU button to return to the main menu Touch the AUDIO button to change the audio settings Note The voice of a personal trainer will guide you through the workout To adjust the volume or select an audio setting for your personal trainer touch the AUDIO button and see HOW TO ADJUST THE AUDIO SETTINGS on page 16 During the workout you can touch the AUDIO button and change the audio settings any time the AUDIO button appears on a screen 14 Begin the build and tone workout When you select a build and tone workout the voice of a personal trainer will begin explaining the first exercise The name of the exercise and an ani mation of the exercise will then appear on the screen Touch the READY button at any time dur ing the explanation to begin the exercise Perform repetitions of the exercise as described by the personal trainer Exercise with a slow steady motion The personal trainer and the display will count the repetitions as you perform them At the end of a set rest for the amount of time shown in the display Then resume performing repetitions and sets as indicated in the display If desired touch the BACK button to return to the exercise explanation Touch the FORWARD button to skip to the next exercise Touch the MAIN MENU button to return to the main menu Continue the build and tone workout
4. 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 BEFORE YOU BEGIN Thank you for selecting the versatile NordicTrack PT3 WITH FREEMOTION TECHNOLOGY resistance sys tem The resistance system offers a selection of weight stations designed to develop every major muscle group of the body Whether your goal is to tone your body build dramatic muscle size and strength or improve your cardiovascular system the resistance system will help you to achieve the specific results you want For your benefit read this manual carefully before using the resistance system If you have questions ASSEMBLED DIMENSIONS Height 85 in 216 cm Width 75 in 191 cm Depth 61 in 155 cm Handle Console Backrest Right Side Base Leg Base Plate after reading this manual please see the front cover of this manual To help us assist you note the product model number and serial number before contacting us The model number is NTSY9896 0 The serial number can be found on a decal attached to the resistance system see the front cover of this manual Before reading further please review the drawing below and familiarize yourself with the parts that are labeled Cable Adjustment Handle Adjustment Knob G
5. select a target muscle workout a target exercise menu will appear on the screen To select a target exercise touch the name of the desired target exercise on the screen If necessary touch the SCROLL UP DOWN buttons or press the up and down buttons next to the iFIT slot to view all the target exercises on the menu If desired touch the BACK button to return to the target muscle workout menu Touch the MAIN MENU button to return to the main menu Touch the AUDIO button to change the audio settings 13 Perform the target exercise When you select a target exercise the voice of a personal trainer will begin explaining the exercise The name of the exercise and an animation of the exercise will then appear on the screen Touch the READY button at any time during the explanation to begin the exercise If desired touch the BACK button to return to the target exercise menu Perform repetitions of the exercise as described by the personal trainer Exercise with a slow steady motion The personal trainer and the display will count the repetitions as you perform them At the end of a set rest for the amount of time shown in the display Then resume performing repetitions and sets as indicated in the display If desired touch the BACK button to return to the exercise explanation Touch the FORWARD button to return to the target exercise menu Touch the MAIN MENU button to return to the main menu Continue the target muscle w
6. 5 seconds to 4 minutes long Touch the OK button to save your settings and con tinue with the workout If desired touch the BACK button to return to the main menu Perform exercises Perform repetitions of the exercise of your choice with a slow steady motion The voice of the con sole and the display will count the repetitions as you perform them At the end of a set rest for the amount of time shown in the display Then resume performing repetitions and sets as indicat ed in the display If desired touch the BACK button to return to the manual mode screen Touch the MAIN MENU but ton to return to the main menu Follow your progress with the display As you exercise the upper section of the display will show the current set and the total number of sets to be performed The lower section of the display will show the cur rent rep and the total number of reps to be per formed in each set Note The cables must move at least 12 inches 30 cm for repetitions to be counted by the console The lower left section of the display will also show the rest period and count down the time remaining in the rest period Continue entering workout settings and performing exercises as desired When the workout is finished the manual mode screen will appear See steps 3 and 4 above and continue entering workout settings and performing exercises as desired When you are finished exercising in the manual mode touch the
7. BACK button or press the ON RESET button to return to the main menu When you are finished exercising the console will turn off automatically If the cables do not move the screen is not touched and the buttons are not pressed for a few minutes the console will turn off and the display will be reset Note When the demo mode is turned on see HOW TO ADJUST THE DISPLAY SETTINGS on page 16 the console will enter the demo mode after sitting idle for five minutes The screen will then show an animation To exit the demo mode touch the screen or press the ON RESET button HOW TO USE A DAILY WORKOUT 1 Touch the screen or press the ON RESET button to turn on the console See step 1 on page 11 Select a male or female workout routine Touch the MALE DAILY WORKOUT button to select a workout routine designed for men Touch the FEMALE DAILY WORKOUT button to select a workout routine designed for women Select a daily workout Each workout routine consists of five different workouts to be per formed on different days of the week To select a daily workout touch the name of the desired workout on the screen Sai MONDAY TUESDAY THURSDAY FRIDAY SATURDAY MAIN MENU 4 TOUCH SCREEN N ON RESET If desired touch the BACK button or the MAIN MENU button to return to the main menu Touch the AUDIO button to change the audio settings Note The voi
8. Nordiclrack PT3 with i 14 TECHNOLOGY Serial No USER S MANUAL Write the serial number in the space above for future reference Serial Number Decal under seat QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if a part is damaged or missing PLEASE CONTACT OUR CUSTOMER SERVICE DEPARTMENT DIRECTLY CALL TOLL FREE 1 888 825 2588 Mon Fri 6 a m 6 p m MST ON THE WEB www nordictrackservice com A CAUTION Read all precautions and instruc Q tions in this manual before using www nordictrack com this equipment Save this manual for future reference new products prizes fitness tips and much more TABLE OF CONTENTS WARNING DECAL PLACEMENT suicidar sica wns erated MaRS RAM Wee Wn ES Aa wean areas 2 IMPORTANT PRECAUTIONS ius ce ve fa cha a whey Dyed Vea ye Sa aye eee ee ea gare 3 BEFORE YOU BEGIN usina a PRG a RA as 4 PART IDENTIFICATION CHART sassi des a eed deen i Bh eee ewes AS E E ae 5 ASSEMBLY rosana cab da Et O A ra 6 ADJUSTMENT stereos cough a e E ds A A A ra a REY 8 CONSOLE OPERATION sus tias a wine adie RA A A 10 STRENGTH TRAINING GUIDELINES LL 17 PART LIST surreal toeta a DA a Belews ia meee a eae a pae 18 EXPLODED DRAWING mt da ead E e SP ede RU ey eee Pe 19 ORDERING REPLACEMENT PARTS tai ta OA dea ac Phew dee dana es Back Cover LIMITED WARRANTY 3 bcc shod e eed Galena RAR Back Cover WARNING DECAL PLACEMENT The de
9. as Shock Shock Cover Left Base Cover Left Side Ankle Strap Note The terms right side and left side are determined relative to a person sitting on the seat they do not correspond to right and left on the drawings in the manual PART IDENTIFICATION CHART See the drawings below to identify small parts used in assembly The number in parentheses by each drawing is the key number of the part from the PART LIST on page 18 Note Some small parts may have been preat tached If a part is not in the parts bag check to see if it has been preattached 2 O O M5 Large M6 Washer M6 Large Washer 63 82 Washer 61 CD E M4 x 12mm M6 x 20mm M6 x 80mm Button M1 2 Self tapping Screw 67 Screw 68 Aiton Screw 50 Screw 77 ASSEMBLY Make Assembly Easier Everything in this manual is designed to ensure that the resistance system can be assembled successfully by almost anyone By setting aside plenty of time assembly will go smoothly Before beginning assembly carefully read the following information and instructions e Assembly requires two persons e Because of its weight and size the resistance system should be assembled in the location where it will be used Make sure that there is enough clearance to walk around the resistance system as you assemble it Before beginning assembly make sure that you understand the infor
10. cals shown here have been placed on the resistance system If a decal is missing or illegible call the toll free telephone number on the front cover of this manual and order a free replacement decal Apply the decal in the location shown AWARNING AWARNING User Weight SHH Misuse of this machine Max 300 LBS Y may result in serious injury Weight Crutch LI Read user s manual Max 310 EBS eZ prior to use and follow Leg Developer Ve all warnings and Max 150 LBS y instructions Weight Carriage lt e Do not allow children Max 150 LBS N on or around machine gt e Keep body clothing Chest Fly Per Arm and hair free and clear ae of all moving parts Product may not offer Replace label if all listed exercises damaged illegible or removed NordicTrack is a registered trademark of ICON IP Inc 2 IMPORTANT PRECAUTIONS AWARN ING To reduce the risk of serious injury read the following important precautions before using the resistance system 1 7 Read all instructions in this manual and all warnings on the resistance system before using the resistance system Use the resist ance system only as described in this manual It is the responsibility of the owner to ensure that all users of the resistance system are adequately informed of all precautions The resistance system is intended for home use only Do not use the resistance system in any commercial rental or institutional set ting Keep t
11. ce of a personal trainer will guide you through the workout To adjust the volume or select an audio setting for your personal trainer touch the AUDIO button and see HOW TO ADJUST THE AUDIO SETTINGS on page 16 During the workout you can touch the AUDIO button and change the audio settings any time the AUDIO button appears on a screen 12 Begin the daily workout When you select a daily workout the voice of a personal trainer will begin explaining the first exer cise The name of the exercise and an animation of the exercise will then appear on the screen Touch the READY button at any time during the explana tion to begin the exercise Perform repetitions of the exercise as described by the personal trainer Exercise with a slow steady motion The personal trainer and the display will count the repetitions as you perform them At the end of a set rest for the amount of time shown in the display Then resume performing repetitions and sets as indicated in the display If desired touch the BACK button to return to the exercise explanation Touch the FORWARD button to skip to the next exercise Touch the MAIN MENU button to return to the main menu Continue the daily workout When you have completed the first exercise the personal trainer will explain the next exercise in the workout and then guide you through the next exercise The program will continue until the last exercise in the workout is completed The wo
12. d by an ICON trained and authorized service provider or at our option we will replace the Product WHAT IS NOT COVERED Any failures or damage caused by unauthorized service misuse accident negligence improper assembly or installation alterations modifications without our written authorization or by failure on your part to use operate and maintain as set out in your User s Manual Manual WHAT YOU MUST DO Always retain proof of purchase such as your bill of sale store operate and maintain the Product as spec ified in the Manual notify our Customer Service Department of any defect within 10 days after discovery of the defect as instruct ed return any defected part for replacement or if necessary the entire product for repair USER S MANUAL It is VERY IMPORTANT THAT YOU READ THE MANUAL before operating the Product Remember to do the periodic maintenance requirements specified in the Manual to assure proper operation and your continued satisfaction HOW TO GET PARTS AND SERVICE Simply call our Customer Service Department at 1 888 825 2588 and tell them your name and address and the serial number of your Product They will tell you how to get a part replaced or if necessary arrange for serv ice where your Product is located or advise you how to ship the Product for service Before shipping always obtain a Return Authorization Number RA No from our Customer Service Department securely pack your Product save the
13. er 10 HOW TO USE THE MANUAL MODE Note If there is a sheet of clear plastic on the face of the console remove the plastic 1 Touch the screen or press the ON RESET button to turn on the console When you turn on the console the display will light A tone will then sound and the main menu will appear on the screen see the drawing on page 10 If desired touch the AUDIO button in the lower right corner of the screen and see HOW TO ADJUST THE AUDIO SETTINGS on page 16 to adjust the audio settings If desired touch the DISPLAY button in the lower left corner of the screen and see HOW TO ADJUST THE DISPLAY SETTINGS on page 16 to adjust the display settings Select the manual mode When the main menu appears on the screen touch the MANUAL button to select the manual mode Enter workout settings After you select the manual mode the manual mode screen will appear You can now enter the following workout settings Sets Touch the SETS UP DOWN buttons to enter the desired num ber of sets You can enter 1 to 25 sets Reps Touch the REPS UP DOWN buttons to enter the desired num ber of reps repeti tions You can enter 1 to 25 reps OK TOUCH SCREEN N ON RESET Rest Touch the REST UP DOWN buttons to adjust the rest period between sets The setting will change in increments of 5 seconds The rest period can be from
14. er s Manual Exercise Guide Hex Key Grease Packet Note Specifications are subject to change without notice See the back cover of this manual for information about ordering replacement parts These parts are not illustrated 18 EXPLODED DRAWING Model No NTSY9896 0 R0307A Eo ORDERING REPLACEMENT PARTS To order replacement parts please see the front cover of this manual To help us assist you be prepared to give the following information e the MODEL NUMBER of the product NTSY9896 0 e the NAME of the product NordicTrack PT3 WITH FREEMOTION TECHNOLOGY resistance system 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 and the EXPLODED DRAWING on pages 18 and 19 LIMITED WARRANTY WHAT IS COVERED The entire NordicTrack resistance system Product is warranted to be free of all defects in material and workmanship WHO IS COVERED The original purchaser or any person receiving the Product as a gift from the original purchaser HOW LONG IS IT COVERED ICON Health amp Fitness Inc ICON warrants the frame for five years after the date of purchase ICON warrants all other parts for one year Labor is covered for one year WHAT WE DO TO CORRECT COVERED DEFECTS We will ship to you without charge any replacement part or component pro viding the repairs are authorized by ICON first and are performe
15. et Complete as many sets of 15 to 20 repetitions as possible without discomfort Rest for 1 minute after each set Work your muscles by completing more sets rather than by using high amounts of resistance Weight Loss To lose weight use a low amount of resistance and increase the number of repetitions in each set Exercise for 20 to 30 minutes resting for a maximum of 30 seconds between sets Cross Training Cross training is an efficient way to get a complete and well balanced fitness program An example of a balanced program follows e Plan strength training workouts on Monday Wednesday and Friday e Plan 20 to 30 minutes of aerobic exercise such as running on a treadmill or using an exercise cycle on Tuesday and Thursday e Rest from both strength training and aerobic exer cise for at least one full day each week to give your body time to regenerate The combination of strength training and aerobic exer cise will reshape and strengthen your body and devel op your heart and lungs PART LIST Model No NTSY9896 0 Key No Qty OONDOOAARWNDY a NAAA HS SB SB SB Ss HO HSH HSH ANDEN NYNA N HH HaHa ae ae ae se 424242 4 PO NN H dd SH SH SH SH yy Description Base Base Leg Base Plate 16mm Spacer Seat Frame Left Arm Right Arm Adjustment Arm Gas Shock Shock Cover Adjustment Plate Adjustment Handle Handle Bracket Left Handle Cover Right Handle Cover Left Adjustment Arm Cover Right Adjust
16. he M10 x 20mm Button Screws 59 Carefully tip the resistance system back into the operating position Have a second person hold the Backrest 23 near the Base 1 Connect the 4 pin Counter Wire Harness 39 to the 4 pin Console Wire Harness 41 Next connect the 3 pin Wire Harness 42 to the 3 pin wire harness extend ing from the Backrest Carefully push the wire harnesses into the Base Attach the Backrest 23 to the Base 1 with three M6 x 80mm Button Screws 68 and three M6 Washers 82 Press the Upright Cap 33 into the top of the Base 1 Make sure that all parts are properly tight ened The use of the remaining parts will be explained in ADJUSTMENT beginning on the following page ADJUSTMENT This section explains how to adjust the resistance system Properly tighten all parts each time you use the resist ance system Replace any worn parts immediately To clean the resistance system use a damp cloth and a mild non abrasive detergent do not use solvents to clean the resistance system ADJUSTING THE SEAT The Seat 24 can be attached at either of two heights To raise or lower the Seat 24 lift it off the pins on the Base 1 and set it on a different set of pins For exercises that do not require the Seat remove the Seat and set it out of the way ATTACHING THE HANDLES To attach a Handle 37 first attach a Weight Clip 49 to the Cable 38 Then attach the Handle to the Weigh
17. he exertion stage of each repetition and inhale during the return stroke Never hold your breath Cooling Down End each workout with 5 to 10 min utes of stretching Include stretches for both your arms and legs Ease into each stretch gradually and go only as far as you can without strain Move slowly as you stretch and do not bounce Stretching at the end of each workout is an effective way to increase flexibility 17 Staying Motivated For motivation keep a record of each workout List the date the exercises performed the resistance used and the numbers of sets and repetitions completed Record your weight and key body measurements at the end of every month THE BASIC TYPES OF STRENGTH WORKOUTS Note See the accompanying DVD to learn the correct form for a variety of exercises that can be performed with the resistance system Muscle Building To increase the size and strength of your muscles push them close to their maximum capacity Your muscles will continually adapt and grow as you progressively increase the intensity of your exercise Begin with 3 sets of 8 repetitions for each exercise you perform Rest for 3 minutes after each set When you can complete 3 sets of 12 repetitions without difficulty increase the amount of resistance Toning You can tone your muscles by pushing them to a moderate percentage of their capacity Select a moderate amount of resistance and increase the num ber of repetitions in each s
18. he resistance system indoors away from moisture and dust Place the resistance system on a level surface with a mat beneath it to protect the floor or carpet Make sure that there is enough clearance around the resistance system to mount dismount and use it Inspect and properly tighten all parts regular ly Replace any worn parts immediately Keep children under age 12 and pets away from the resistance system at all times Keep hands and feet away from moving parts 8 10 11 12 13 14 Always wear athletic shoes for foot protec tion while exercising The resistance system is designed to support a maximum user weight of 300 pounds 136 kg Make sure that the cables remain on the pul leys at all times If the cables bind while you are exercising stop immediately and make sure that the cables are on the pulleys Replace all cables at least every two years Always stand on the base plate when per forming an exercise that could cause the resistance system to tip Use the resistance system only with the included resistance Do not use the resist ance system with any other type of weight to add resistance Always make sure that the pins and knobs are fully engaged before using the resist ance system If you feel pain or dizziness at any time while exercising stop immediately and begin cool ing down A WARNING Before beginning this or any exercise program consult your physician This is
19. mation in the box above For help identifying small parts see the PART IDENTIFICATION CHART on page 5 See the inset drawing Remove the indicated packing screws and washers and all packing materials do not dispose of the packing materials until assembly is completed Insert the two Base Legs 2 into the Base 1 as far as possible With the help of a second person carefully tip the resistance system onto its left or right side Attach one of the Base Legs 2 to the Base 1 with two M10 x 20mm Button Screws 59 do not tighten the Button Screws yet Attach the Left Base Cover 20 to the Base 1 with an M4 x 12mm Self tapping Screw 77 and an M5 Large Washer 63 Repeat this step on the other side of the resistance system e Tighten all parts as you assemble them unless instructed to do otherwise e As you assemble the resistance system make sure that all parts are oriented as shown in the drawings e For help identifying small parts use the PART IDENTIFICATION CHART on page 5 The included hex keys and the following tools not included may be required for assembly e Two adjustable wrenches e One Phillips screwdriver Assembly will be more convenient if you have a socket set a set of open end or closed end wrenches or a set of ratchet wrenches Attach the Base Plate 3 to the Base Legs 2 with eight M6 x 20mm Screws 67 and eight M6 Large Washers 61 See step 1 Tighten t
20. ment Arm Cover Left Rear Cover Left Front Cover Left Base Cover Right Base Cover Console Backrest Seat Seat Frame Cap 64mm Round Inner Cap Base Foot Left Pulley Cover Right Pulley Cover 115mm Pulley 90mm Pulley 70mm Pulley Upright Cap Adjustment Knob Magnet Ankle Strap Handle Cable 4 pin Counter Wire Harness Transformer 4 pin Console Wire Harness 3 pin Wire Harness Arm Bushing Pulley Bushing Barrel Nut Pivot Pulley Bearing Handle Spring Key No Qty 48 49 50 51 52 53 54 PNARANGAAINWOAARADNAAARRANNWAAARADAGCAwMOARANMAAA A AAD RO307A Description Arm Cap Weight Clip Left Retainer Clip Right Rear Cover Right Front Cover Backrest Plate Seat Plate Counter Bracket M10 x 88mm Button Bolt M10 x 67mm Button Bolt M10 x 52mm Button Bolt M10 x 20mm Button Screw M10 x 95mm Bolt M6 Large Washer M10 x 71mm Bolt M5 Large Washer Right Retainer Clip M10 x 47mm Bolt M5 x 55mm Bolt M6 x 20mm Screw M6 x 80mm Button Screw M6 x 35mm Button Bolt M6 x 18mm Button Bolt M4 x 20mm Self tapping Screw M6 x 25mm Screw M6 x 50mm Self tapping Screw M6 x 40mm Self tapping Screw M4 x 25mm Self tapping Screw M4 x 22mm Self tapping Screw M4 x 12mm Self tapping Screw M5 x 30mm Self tapping Screw M5 x 20mm Self tapping Screw Large Washer M10 Washer M6 Washer M5 Washer M4 Washer M10 Nylon Locknut M6 Nylon Locknut M5 Nylon Locknut Snap Ring M3 x 8mm Self tapping Screw Us
21. original shipping car ton if possible put the RA No on the outside of the carton and insure the product Include a letter explaining the product or prob lem and a copy of your proof of purchase if you believe the service is covered by warranty ICON is not responsible or liable for indirect special or consequential damages arising out of or in connection with the use or per formance of the product or damages with respect to any economic loss loss of property loss of revenues or profits loss of enjoy ment or use costs of removal installation or other consequential damages of whatsoever nature Some states do not allow the exclusion or limitation of incidental or consequential damages Accordingly the above limitation may not apply to you The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of merchantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth herein Some states do not allow limitations on how long an implied warranty lasts Accordingly the above limitation may not apply to you No one is authorized to change modify or extend the terms of this limited warranty This warranty gives you specific legal rights and you may have other rights which vary from state to state ICON HEALTH amp FITNESS INC 1500 S 1000 W LOGAN UT 84321 9813 Part No 248458 RO307A Printed in China 2007 ICON IP Inc
22. orkout When you have performed a target exercise the name of that exercise will appear crossed out on the target exercise menu Continue selecting and performing target exercises as described in steps 4 and 5 above When you have performed all the target exercises in a target muscle workout the words WORKOUT COMPLETE will appear on the screen If desired press the ON RESET button to return to the main menu Note If you touch the BACK button or the MAIN MENU button to return to the target muscle work out menu or the main menu at any time during a target muscle workout the console will be reset and the record of target exercises you have com pleted will be lost Follow your progress with the display See step 5 on page 11 8 When you are finished exercising the console will turn off automatically See step 7 on page 11 HOW TO USE A BUILD AND TONE WORKOUT 1 Touch the screen or press the ON RESET button to turn on the console See step 1 on page 11 Access the build and tone workout menu Touch the BUILD amp TONE button to access the build and tone workout menu Select the desired build and tone workout The build and tone workout menu allows you to choose among two upper body and two lower body workouts To select a build and tone workout touch the name of the desired workout on the screen Kr BUILD UPPER BODY BUILD LOWER BODY TONE UPPER BODY TONE LOWER BODY 4
23. ou touch the DISPLAY button on a screen you will access the display settings screen The dis play settings screen allows you to make the following display adjustments LCD Contrast To adjust the LCD contrast for the screen touch the LCD CONTRAST UP DOWN buttons To restore the default con Me LA trast setting touch the DEFAULT button DEMO Note It is possible to Vus OK adjust the contrast VA TOUCH SCREEN beyond viewable limits If this occurs simply touch the DEFAULT button and restore the default contrast setting Demo Mode Touch the DEMO MODE check box to toggle the demo mode on and off The demo mode is turned on when a check mark appears in the check box When the demo mode is turned on the console will enter the demo mode after sitting idle for five min utes The screen will then show an animation To exit the demo mode touch the screen or press the ON RESET button LCD Backlight Touch the LIGHT check box to toggle the LCD backlight on and off The LCD backlight is turned on when a check mark appears in the check box Touch the OK button to save the LCD contrast and demo mode settings and exit the display settings screen Note The LCD backlight setting will not be saved in memory for the next time you turn on the console HOW TO ADJUST THE AUDIO SETTINGS When you touch the AUDIO button on a screen you will access the audio settings screen
24. rds WORKOUT COMPLETE will then appear on the screen If desired press the ON RESET button to return to the main menu Follow your progress with the display See step 5 on page 11 When you are finished exercising the console will turn off automatically See step 7 on page 11 HOW TO USE A TARGET MUSCLE WORKOUT 1 Touch the screen or press the ON RESET button to turn on the console See step 1 on page 11 Access the target muscle workout menu Touch the TARGET MUSCLE button to access the target muscle workout menu Select the desired target muscle workout The target muscle workout menu allows you to choose among five target muscle work outs To select a target muscle workout touch the name of the desired workout on the screen ABS BACK amp SHOULDERS LEGS MAIN MENU 4 TOUCH SCREEN ON RESET If desired touch the BACK button or the MAIN MENU button to return to the main menu Touch the AUDIO button to change the audio settings Note The voice of a personal trainer will guide you through the workout To adjust the volume or select an audio setting for your personal trainer touch the AUDIO button and see HOW TO ADJUST THE AUDIO SETTINGS on page 16 During the workout you can touch the AUDIO button and change the audio settings any time the AUDIO button appears on a screen Select the desired target exercise When you
25. sistance to the minimum setting Have a second person pull the Cable 38 and hold Measure Cable it Slide the cable cover off the cable clamps and Distance Cover loosen the two screws in the cable clamps Next pull the Cable through the indicated link and the cable clamps to shorten the Cable by the measured amount Then tighten the two screws and slide the cable cover onto the cable clamps A WARNING Fully tighten the two screws before you exercise Screws Cable i Clam aoe Link CONSOLE OPERATION SA SELECT ONE MALE DAILY WORKOUT FEMALE DAILY WORKOUT TARGET MUSCLE BUILD amp TONE D 4 TOUCH SCREEN N ON RESET o o o 060 e FEATURES OF THE CONSOLE The revolutionary console offers an array of features designed to make your workouts more effective When you use the manual mode of the console you can enter the numbers of sets and reps that you plan to complete and set a length of time to rest between sets As you perform strength exercises the console will track your progress according to the settings you enter The console also features two interactive workout rou tines each with five daily workouts designed to help you build and tone your muscles During each daily workout the voice of a personal trainer will prompt you to perform a variety of strength exercises while guiding you thro
26. t Clip Attach the other Handle 37 in the same way ADJUSTING THE RESISTANCE To increase the resistance first squeeze the Adjustment Handle 12 Next lift the end of the Adjustment Handle and move it away from the Backrest 23 When the Adjustment Handle is in the desired position release it Push the Adjustment Handle forward or backward slightly to make sure that it is fully engaged To decrease the resistance first squeeze the Adjustment Handle 12 Next push down on the end of the Adjustment Handle and move it toward the Backrest 23 When the Adjustment Handle is in the desired position release it Push the Adjustment Handle forward or backward slightly to make sure that it is fully engaged ADJUSTING THE ARMS To adjust the Left or Right Arm 6 or 7 first hold the Arm with one hand and pull the Adjustment Knob 34 Move the Arm to the desired position and reengage the Adjustment Knob into the Adjustment Plate 11 AWARN ING make sure that the Adjustment Knob 34 is fully engaged in the Adjustment Plate 11 before you exercise TIGHTENING THE CABLE To tighten the Cable 38 first move the Left Arm 6 and the Right Arm not shown to the highest posi tion Next adjust the resistance to 310 pounds Locate the end of the Cable that has cable clamps and pull that end of the Cable until you feel resist ance Measure the distance between the cable cover and the Left Arm Next adjust the re
27. ugh an effective strength training workout The console also offers five target muscle workouts that help you work specific areas of the body The voice of a personal trainer will guide you through each target muscle exercise In addition the console features four build and tone workouts for the upper and lower body During each build and tone workout the voice of a personal trainer will prompt you to perform a series of strength exercis es The console also features the new iFIT Interactive Workout System The iFIT Interactive Workout System enables the console to accept iFIT Cards containing workout programs designed to help you achieve specif ic fitness goals One demo iFIT Card is included Additional FIT Cards are available separately To pur chase FIT Cards go to www iFIT com or call the telephone number on the front cover of this manu al FIT Cards are also available at select stores To use the manual mode of the console follow the steps beginning on page 11 To use a daily workout see page 12 To use a target muscle workout see page 13 To use a build and tone workout see page 14 To use an FIT workout see page 15 HOW TO PLUG IN THE TRANSFORMER Plug the indicated end of the trans former into the jack in the resistance system Plug the other end of the transformer into a 120 volt outlet The console display will light and a tone will sound the console will then be ready for use Jack Transform
28. you experience pain or dizziness while exer cising stop immediately and begin cooling down Find out what is wrong before continuing Remember that adequate rest and a proper diet are important factors in any exercise program Warming Up Begin each workout with 5 to 10 min utes of stretching and light exercise to warm up Warming up prepares your body for more strenuous exercise by increasing circulation raising your body temperature and delivering more oxygen to your muscles Working Out Each workout should include 6 to 10 different exercises Select exercises for every major muscle group emphasizing areas that you want to develop most To give balance and variety to your workouts vary the exercises from workout to workout Schedule your workouts for the time of day when your energy level is the highest Each workout should be followed by at least one day of rest Once you find the schedule that is right for you stick with it Exercise Form Maintaining proper form is an essential part of an effective exercise program This requires moving through the full range of motion for each exercise and moving only the appropriate parts of the body Exercising in an uncontrolled manner will leave you feeling exhausted The repetitions in each set should be performed smoothly and without pausing The exertion stage of each repetition should last about half as long as the return stage Proper breathing is important Exhale during t
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