USER`S MANUAL - Fitness
Contents
1. Model 831 297693 Serial No Find the serial number in the location shown below Write the serial number in the space above for reference Serial Number ExeRcISE EQUIPMENT AGU E S TI O NS HELPLINE 1 800 736 6879 CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference USER S MANUAL SEARS ROEBUCK AND CO HOFFMAN ESTATES IL 60179 TABLE OF CONTENTS IMPORTANT PRECAUTIONS 5 4 bb DD RR a 2 BEFORE YOU BEGIN a R GR A eRe AR e ROC p 4 ASSEMBLY visa e og ora dae NR De RR DARA wake A ARA 5 OPERATION AND ADJUSTMENT 9 7 HOW FOLD AND MOVE THE TREADMILL 11 MAINTENANCE AND TROUBLE SHOOTING 12 CONDITIONING GUIDELINES 14 PART EIST dak ao aaa aa a Reta a 15 ORDERING REPLACEMENT PARTS Back Cover FULL 90 DAY WARRANTY Back Cover Note An EXPLODED DRAWING is attached in the center of this manual IMPORTANT PRECAUTIONS WARN ING To reduce the risk of burns fire electric shock or injury to persons read the following important2. 21 43 loosen the 1 2 Screw 76 and move the Reed Switch slightly Retighten the Screw Re attach the hood and run the treadmill for a few minutes to check for a correct speed reading Top View 12 PROBLEM The walking belt slows when walked on SOLUTION a Use only a UL listed surge protector rated at 15 amps with a 14 gauge cord of five feet or less in length If the walking belt is overtightened treadmill perfor mance may decrease and the walking belt may be permanently damaged Remove the key and UN PLUG THE POWER CORD Using the allen wrench turn both rear roller adjustment bolts counterclock wise 1 4 of a turn When the walking belt is properly tightened you should be able to lift each side of the walking belt 3 to 4 inches off the walking platform Be careful to keep the walking belt centered Plug in the power cord insert the key and run the treadmill for a Rear Roller Adjustment Bolts few minutes until the walking belt is properly tightened Ifthe walking belt still slows when walked on please call our toll free HELPLINE PROBLEM The walking belt is off center when walked on SOLUTION If the walking belt has shifted to the left first remove the key and UNPLUG THE POWER CORD Using the allen wrench turn the left rear roller adjustment bolt clockwise and the right bolt counterclockwise 1 4 of a turn each Be careful not to overtighten the walking b
3. joules The surge suppressor must be electrically rated for 120 volts AC and 6 Keep children under the age of 12 and pets 15 amps away from the treadmill at all times 12 Keep the power cord and the surge suppres 7 The treadmill should not be used by persons sor away from heated surfaces weighing more than 250 pounds 13 Never move the walking belt while the power 8 Never allow more than one person on the is turned off Do not operate the treadmill if treadmill at a time the power cord or plug is damaged or if the treadmill is not working properly See 9 Wear appropriate exercise clothing when BEFORE YOU BEGIN on page 4 if the tread using the treadmill Do not wear loose cloth mill is not working properly 14 15 Never start the treadmill while you are stand ing on the walking belt Always hold the handrails while using the treadmill The treadmill is capable of high speeds Adjust the speed in small increments to avoid 19 20 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 sudden jumps in speed 21 Inspect and tighten all parts of the treadmill regularly 16 The pulse sensor is not a medical device Various factors including the user s move 22 Never drop or insert any object into any opening ment may affect the accuracy of heart rate readings The pulse sensor is intended on
4. precautions and information before operating the treadmill 1 Itis the responsibility of the owner to ensure ing that could become caught in the treadmill that all users of this treadmill are adequately Athletic support clothes are recommended for informed of all warnings and precautions both men and women Always wear athletic shoes Never use the treadmill with bare feet 2 Use the treadmill only as described in this wearing only stockings or in sandals manual 10 When connecting the power cord see page 7 3 Place the treadmill on a level surface with at plug the power cord into a surge suppressor least eight feet of clearance behind Do not not included and plug the surge suppressor place the treadmill on any surface that blocks into a grounded circuit capable of carrying 15 air openings To protect the floor or carpet or more amps No other appliance should be from damage place a mat under the treadmill on the same circuit Do not use an extension cord 4 Keep the treadmill indoors away from mois ture and dust Do not put the treadmill in a 11 Use only a single outlet surge suppressor garage or covered patio or near water that is UL 1449 listed as a transient voltage surge suppressor TVSS The surge suppres 5 Do not operate the treadmill where aerosol sor must have a UL suppressed voltage rating products are used or where oxygen is being of 400 volts or less and a minimum surge dis administered sipation of 450
5. CTIONS The decals shown have been placed on your treadmill If a decal is missing or if itis not legible please call our toll free HELPLINE to order a free re placement decal Apply the decal in the location shown Never allow children on or around treadmill Storage latch must be fully engaged before treadmill is moved or stored Incline must be set at lowest level before folding treadmill into storage position KEEP HANDS AND FEET AWAY FROM THIS AREA WHILE THE TREADMILL IS IN OPERATION BEFORE YOU BEGIN Thank you for selecting the new PROFORM J6 tread mill The J6 treadmill combines advanced technology with innovative design to let you enjoy an excellent form of cardiovascular exercise in the convenience and privacy of your home And when you re not exercising the unique J6 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 please call our toll free HELPLINE at 1 800 736 6879 Water Bottle Monday through Saturday 7 a m until 7 p m Central Time excluding holidays To help us assist you please note the product model number and serial num ber before calling The model number of the treadmill is 831 297693 The serial number can be found on a decal attached to the treadmill see the front cover of this manu
6. al for the location Before reading further please review the drawing below and familiarize yourself with the parts that are labeled Book Holder Holder Bottle not included Storage Latch LEFT SIDE Walking Belt Foot Rails Rear Roller Adjustment Bolts Console Handrail RIGHT SIDE On Off Switch Circuit Breaker Power Cord Cushioned Walking Platform Assembly requires two persons Set the treadmill in 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 3 adjustable wrench and scissors A 1 With the help of a second person carefully raise the treadmill to the upright position While the other person tips the treadmill to one side and holds it insert one of the Extension Legs 103 into the treadmill Make sure that the Extension Leg is turned so the Warning Decal 20 is on top Tighten two of the four Short Screws 101 into the treadmill and the Extension Leg Next tip the treadmill to the other side and attach the other Extension Leg not shown in the same way Lower the side of the treadmill so that both Extension Legs 103 are resting flat on the floor 2 Referto HOW TO LOWER THE TREADMILL FOR USE on page 11 Follow step 2 to lower the treadmill Next attach the latch sup
7. ch on the Console Wire Harness should snap onto the Upright Wire Harness If the Wire Harnesses do not fit together easily turn them do not force the Wire Harnesses together 4 Note that there is still a plastic tie the Right Handrail 85 do not remove this plastic tie a this Position the Right Handrail 85 on the right Upright 82 C Plastic as shown The bracket on the base of the right Upright RR Tie should be inside of the lower end of the right Handrail as shown the inset drawing While holding the Console Base 87 near the Right 85 feed the Console Wire Harness 48 into the Right Handrail Next place the Console Base on the 74 85 Insert any remaining Console Wire Harness into the Right Handrail Thread two Handrail Bolts 78 with Handrail Washers 96 into the Left Handrail 74 and the left Upright 82 as shown Do not tighten the Handrail Bolts yet Next thread two Handrail Bolts 78 with Handrail Washers 96 into the Right Handrail 85 and the right Upright 82 Do not tighten the Handrail Bolts yet Be careful to avoid damaging the Console Wire Harness 48 5 Attach the Console Base 87 to the Left and Right Handrails 74 85 with four Long Screws 93 Refer to assembly step 4 Tighten the four Handrail Bolts 78 used in assembly step 4 6 Press two Small Upright Plugs 79 into the holes near the upper ends
8. crements To reduce the possibility of electric shock keep the console dry Avoid spilling liquids on the console and use only a sealed water bottle STEP BY STEP CONSOLE OPERATION Before operating the console make sure that the on off switch near the power cord is in the on position On Position e Next make sure that the key is removed from the console and then plug in the power cord see HOW TO PLUG IN THE POWER CORD on page 7 When you are ready to begin exercising step onto the foot rails of the treadmill Find the clip attached to the key see the drawing above and slide the clip onto the waistband of your clothing Clip Key Follow the steps below to operate the console 1 Insert the key fully into the console When the key is inserted one indicator will light in the incline display one indicator will light in the LED track and the four displays will light Press the SPEED button to start the walking belt A moment after the SPEED A button is pressed the walking belt will begin to move Hold the handrails and care fully begin walking As you exercise change the speed of the walking belt as desired by pressing the SPEED buttons To stop the walking belt press the STOP RESET button The TIME PACE display will begin to flash To restart the walking belt press the SPEED A button again To stop the walking belt and res
9. d 15 amps b After the power cord has been plugged in make sure that the key 15 fully inserted into the console See step 1 on page 8 Check the circuit breaker located on the treadmill near the power cord If the switch protrudes as shown the circuit breaker has tripped To reset the circuit breaker wait for five Tripped minutes and then press the switch back Check the on off switch located on the treadmill near the power cord The switch must be in the on position On Position e 2 SYMPTOM THE POWER TURNS OFF DURING USE a Check the circuit breaker located on the treadmill frame near the power cord see 1 c above If the circuit breaker has tripped wait for five minutes and then press the switch back in b Make sure that the power cord is plugged in c Remove the key from the console Reinsert the key fully into the console See step 1 on page 8 d Make sure that the on off switch is in the on position e If the treadmill still will not run please call our toll free HELPLINE 3 SYMPTOM THE DISPLAYS OF THE CONSOLE DO NOT FUNCTION PROPERLY a Remove the six screws from the hood Carefully remove the hood Locate the Reed Switch 21 and the Magnet 43 on the left side of the Pulley 42 Turn the Pulley until the Magnet is 1 8 Ipec aligned with the Reed Switch Make sure that the gap between 76 EN 42 the Magnet and the Reed Switch is about 1 8 If necessary
10. e 54 1 Cable Tie 1 4 White Wire Male Female 55 1 Walking Belt 1 9 Wire Harness 56 2 Roller Guard 1 4 Black Wire Harness 2 Female 57 1 Rear Roller 1 4 Green Wire F Ring 58 2 Rear Isolator 1 User s Manual 59 2 Rear Foot 60 2 Rear Foot Screw Includes all parts shown in the box 61 1 Ground Wire These parts are not illustrated 15 li 69 6c 158 ON 2P0 1 14300 1dX4 926 8 ON IOPON ONIAVHG 1300 1dX3 The model number and serial number of your PROFORM J6 Model No 831 297693 treadmill are listed on a decal attached to the frame See the front cover of this manual to find the location of the decal QUESTIONS All replacement parts are available for immediate purchase or special order when you visit your nearest SEARS Service Center If you find that To request service or to order parts by telephone call the toll free numbers listed at the left you need help assembling or operating the PROFORM J6 When requesting help or service or ordering parts please be treadmill prepared to provide the following information apart is missing The NAME OF THE PRODUCT PROFORM J6 treadmill or you need to schedule repair service The MODEL NUMBER OF THE PRODUCT 831 297693 call our toll free HELPLINE The KEY NUMBER AND DESCRIPTION OF THE PART see the 1 800 736 6879 EXPLODED DRAWING and PART LIST included i
11. elt Plug in the power cord insert the key and run the treadmill for a few minutes Repeat until the walking belt is centered b If the walking belt has shifted to the right first remove the key and UNPLUG THE POWER CORD Using the allen wrench turn the left rear roller adjustment bolt counterclockwise and the right bolt clockwise 1 4 of a turn each 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 walking belt is centered PROBLEM The walking belt slips when walked on SOLUTION a 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 adjustment bolts clockwise 1 4 of a turn When the walking belt is correctly tightened you should be able to lift each side of the walking belt 3 to 4 inches off the walking platform Be careful to keep the walking belt centered Plug in the power cord insert the key and carefully walk on the treadmill for a few minutes Repeat until the walking belt is properly tightened 13 CONDITIONING GUIDELINES AWARN ING 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 sensor is not a medical device Various factors including your movement may affect the accuracy of heart
12. et the displays press the STOP RESET button for about two seconds STOP RESET Bb n WARNING Misuse of this product may result in serious injury Do not stand on walking belt when starting treadmill Read user s manual and follow all warnings and operating instructions Keep children away Keep fluids off electronics Important Incline must be at lowest level before folding into storage position E 5 9 10 DISTANCE LAPS s 4 5 6 7 1 2 3 96 GRADE y PULSE _ 128 CALS FAT CALS DISTANCE LAPS TROUBLE SHOOTING Most treadmill problems can be solved by following the simple steps below Find the symptom that applies and follow the steps listed If further assistance is needed call our toll free HELPLINE at 1 800 736 6879 Monday through Saturday 7 a m until 7 p m Central Time excluding holidays 1 SYMPTOM THE POWER DOES NOT TURN ON a Make sure that the power cord is plugged into a surge suppressor and that the surge suppressor 1 plugged into a properly grounded outlet see page 7 Use only a single outlet surge suppressor that is UL 1449 listed as a transient voltage surge suppressor TVSS The surge suppressor must have a UL suppressed voltage rating of 400 volts or less and a minimum surge dissipation of 450 joules The surge suppressor must be electrically rated for 120 volts AC an
13. ged always use a surge suppressor with your treadmill see drawing 1 at the right Surge suppressors are sold at most hardware stores and department stores Use only a single outlet surge suppressor that is UL 1449 listed as a transient voltage surge suppressor TVSS The surge suppressor must have a UL suppressed voltage rating of 400 volts or less and a minimum surge dissipation of 450 joules The surge suppressor must be electrically rated for 120 volts AC and 15 amps This product must be grounded If it should malfunc tion or break down grounding provides a path of least resistance for electric current to reduce the risk of elec tric shock This product is equipped with a cord having an equipment grounding conductor and a grounding plug Plug the power cord into a surge suppressor and plug the surge suppressor into an appropriate outlet that is properly installed and grounded in accordance with all local codes and ordinances This product is for use on a nominal 120 volt circuit and has a grounding plug that looks like the plug illus trated in drawing 1 below A temporary adapter that looks like the adapter illustrated in drawing 2 may be used to connect the surge suppressor to a 2 pole receptacle as shown in drawing 2 if a properly grounded outlet is not available Grounded Outlet Box Grounded Outlet Grounding Plug Grounded Outlet Box Surge Suppressor Metal Screw The temporary adapter should be used onl
14. ly 23 DANG ER Always unplug the power as an exercise aid in determining heart rate cord immediately after use before cleaning trends in general the treadmill and before performing the main tenance and adjustment procedures de 17 Never leave the treadmill unattended while it scribed in this manual Never remove the is running Always remove the key unplug motor hood unless instructed to do so by an the power cord and move the on off switch to authorized service representative Servicing the off position when the treadmill is not in other than the procedures in this manual doo Gel eis exu us oo Ue rs Ue should be performed by an authorized service tion of the on off switch A representative only 18 Do not attempt to raise lower or move the 24 This treadmill is intended for in home use treadmill until it is properly assembled See ASSEMBLY on page 5 and HOW TO MOVE THE TREADMILL on page 11 You must be able to safely lift 45 pounds 20 kg in order to raise lower or move the treadmill only Do not use this treadmill in any commer cial rental or institutional setting AWARN ING 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 SEARS assumes no responsibility for personal injury or property damage sustained by or through the use of this product SAVE THESE INSTRU
15. n this manual Monday Saturday 7 7 pm Central Time excluding holidays REPLACEMENT PARTS If parts become worn and need to be replaced call the following toll free number 1 800 FON PART 1 800 366 7278 FULL 90 DAY WARRANTY For 90 days from the date of purchase if failure occurs due to defect in material or workmanship in this SEARS TREADMILL EXERCISER contact the nearest SEARS Service Center throughout the United States and SEARS will repair or replace the TREADMILL EXERCISER free of charge This warranty does not apply when the TREADMILL EXERCISER is used commercially or for rental pur poses This warranty gives you specific legal rights and you may also have other rights which vary from state to state SEARS ROEBUCK AND CO DEPT 817WA HOFFMAN ESTATES IL 60179 Part No 153308 J00150 C RO199A Printed in USA 1999 Sears Roebuck and Co
16. of the Uprights 82 7 Remove the backing from the Adhesive Clip 99 Press the Adhesive Clip onto the base of the right Upright 82 as shown Press the Allen Wrench 100 into the Adhesive Clip 8 Make sure that all parts are tightened before you use the treadmill To protect the floor or carpet place a mat under the treadmill OPERATION AND ADJUSTMENT THE PERFORMANT LUBE WALKING BELT Your treadmill features a walking belt coated with PERFORMANT LUBE a high performance lubricant IMPORTANT Never apply silicone spray or other substances to the walking belt or the walking plat form Such substances will deteriorate the walking belt and cause excessive wear HOW TO PLUG IN THE POWER CORD A DANGER Improper connection of the equipment grounding conductor can result in an increased risk of electric shock Check with a qualified electrician or service man if you are in doubt as to whether the product is properly grounded Do not modify the plug provided with the product if it will not fit the outlet have a proper outlet installed by a qualified electrician Your treadmill like any other type of sophisticated electronic equipment can be seriously damaged by sudden voltage changes in your home s power Voltage surges spikes and noise interference can result from weather conditions or from other appliances being turned on or off To decrease the possibility of your treadmill being dama
17. ood Bracket long 80 4 Cage Nut 20 2 Warning Decal 81 10 3 4 Screw 21 1 Reed Switch 82 1 Upright 22 1 Reed Switch Clip 83 2 Incline Leg Pivot Bolt 23 1 Motor Controller Wire 84 2 Incline Leg Pivot Washer 24 1 Controller 85 1 Right Handrail 25 1 Electronics Bracket 86 2 Wheel Bolt 26 1 Circuit Breaker 87 1 Console Base 27 1 Power Cord 88 1 Console 28 1 Power Cord Grommet 89 4 Motor Star Washer 29 1 Switch 90 1 Key Clip 30 1 Inlet Bracket 91 1 Incline Motor Plate 31 1 Incline Leg 92 1 Front Roller Adj Nut 32 2 Frame Pivot Bolt 93 4 Long Screw 33 2 Frame Pivot Spacer 94 1 Motor Hood 34 1 Upright Wire Harness 95 2 Front Wheel 35 1 Front Roller Adj Bolt 96 4 Handrail Washer 36 3 Roller Adj Washer 97 4 Base Pad 37 1 Choke 98 9 Base Pad Screw 38 4 Motor Bolt 99 1 Wrench Clip 39 4 Cap Screw 100 1 Allen Wrench 40 1 Left Foot Rail Cap 101 1 Motor Tension Bolt 41 2 Foot Rail 102 1 Upright Hole Plug 42 1 Front Roller Pulley 103 2 Extension Leg 43 1 Magnet 104 2 Extension Leg Cap 44 6 Platform Screw 105 1 Shock 45 4 Isolator 106 1 Upright Grommet 46 4 Isolator Screw 107 1 Incline Motor Shield 47 17 Belly Pan Fastener 108 1 Book Holder 48 1 Console Wire Harness 109 1 Right Foot Rail Cap 49 2 Belt Guide 110 4 Endcap Clip 50 1 Console Cover 111 2 Foot Rail Insert 51 1 Front Belly Pan 1 8 Blue Wire 2 Female 52 1 Power Supply 1 4 Blue Wire 2 Female 53 2 Cable Tie Clamp 1 10 White Wire 2 Femal
18. our 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 PART LIST Model 831 297693 RO199A Key No Qty Description Key No Qty Description 1 1 Motor Belt 62 1 Ground Wire Screw 2 1 Pulley Flywheel Fan 63 1 Belly Pan 3 4 Motor Nut 64 1 Rear Endcap 4 1 Motor Pulley Flywheel Fan 65 2 Rear Roller Adj Bolt 5 3 Incline Motor Bolt 66 1 Motor 6 1 Incline Motor Spacer 67 1 Latch Decal 7 1 Incline Motor 68 2 Rear Platform Screw 8 1 Stop Bracket 69 1 Motor Tension Nut 9 1 Small Nut 70 1 Latch Catch 10 2 Star Washer 71 1 Walking Platform 11 1 Optic Switch 72 5 8 cable Tie 12 1 Frame 73 4 4 cable Tie 13 1 Small Bolt 74 1 Left Handrail 14 1 Incline Optic Disk 75 2 Handrail Endcap 15 8 Incline Motor Nut 76 13 1 2 Screw 16 16 Short Screw 77 1 Storage Latch 17 4 Plastic Stand Off 78 4 Handrail Bolt 18 2 Hood Bracket short 79 2 Small Upright Plug 19 2 H
19. port to the center hole in the left Upright 82 with a 3 4 Screw 81 Make sure that the Screw is tight but do not overtighten it if the Screw is overtightened the latch will not slide smoothly Remove the tape from the Latch Assembly 77 Be care ful to hold the parts together Inset drawings A and B shows how the parts fits together Make sure that the tabs on the latch are touching one side of the bracket and Support the back end of the latch is flush with the other side of the bracket Then insert the two springs into the bracket Attach the Latch Assembly 77 to the left Upright 82 with two 3 4 Screws 81 3 Cut the plastic tie off the bracket on the base of each Upright 82 Next cut the plastic tie off the Left Handrail 74 Position the Left on the left Upright 82 The bracket on the base of the left Upright should be in side of the lower end of the Left Handrail as shown in inset drawing C to inset drawing A While a second person holds the Right Handrail 85 and the Console not shown near the right Upright 82 cut the indicated plastic ties off the Right Handrail Do not cut the other plastic tie in the Right Handrail Next cut the plastic tie off the Upright Wire Harness 34 in the right Upright 82 Do not drop the Upright Wire Harness into the right Upright Refer to inset drawing B Connect the Console Wire Harness 48 to the Upright Wire Harness 34 The lat
20. rate readings The sensor is intended only as an exercise aid in determining heart rate trends in general The following guidelines will help you to plan your ex ercise program Remember these are general guide lines only For more detailed exercise information ob tain 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 HEART RATE TRAINING ZONES AEROBIC 165 155 145 MAX FAT BURN 145 138 130 FAT BURN 125 120 115 Age 20 30 40 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 aerobic exercise To measure your heart rate during exercise use the pulse sensor on the console If your heart rate is too high or too low adjust the speed and incline of the treadmill Fat Burning To burn fat effectively you must exercise at a relatively low intensity level for a sustained period of time Du
21. ring the first few minutes of exercise your body uses easily accessible carbohydrate calories for en ergy Only after the first few minutes does your body begin to use stored fat calories for energy If your goal is to 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 Training Zone Exercise After warming up increase the intensity of your exercise until your pulse 1 in your training zone for 20 to 60 minutes During the first few weeks of your exercise program do not keep your pulse in y
22. y until a properly grounded outlet drawing 1 can be installed by a qualified electrician The green colored rigid ear lug or the like extending from the adapter must be connected to a permanent ground such as a properly grounded outlet box cover Whenever the adapter is used must be held in place by a metal screw Some 2 pole receptacle outlet box covers are not grounded Contact a qualified elec trician to determine if the outlet box cover is grounded before using an adapter CONSOLE DIAGRAM Incline Display LED Track Displays Pulse Sensor 165 155 144 140 130 125 115 145 138 134 125 118 110 103 125 120 11 110 105 95 90 AGE 2030 40 HEART RATE TRAINING ZONES Q AEROBIC MAXFAT BURN 9 FAT BURN OOo 6d DISTANCE LAPS Good CALS FAT CALS 6 9 9 10 G 9 9 7 8 1 4 MI 400 M MPH SEK Ki 5 607 3148 BU 1 GRADE d OOOOO LI TIME PACE SPEED Press for pul THUMB PULSE net m POWER INCLINE STOP RESET SPEED Y o Note If there is a thin sheet of clear plastic on the face of the console remove it CAUTION Before operating the console read the following precautions Do not stand on the walking belt when turn ing on the power Always wear the clip see the drawing above while operating the treadmill Adjust the speed in small in
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