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USER`S MANUAL - Green Fit Co.

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1. buttons Each time a button is pressed the speed setting will change by 0 1 mph if a button is held down the speed setting will change in rapid incre ments Note After the buttons are pressed it may take a moment for the treadmill to reach the se lected speed setting To change the speed quickly press the QUICK TOUCH SPEED buttons The selected speed will then appear in the main display Press the Enter button or the QUICK START button or re press the desired QUICKTOUCH SPEED button to con firm the selected speed the speed of the walking belt will not change if the selected speed is not confirmed within five seconds Note After the but tons are pressed it may take a moment for the treadmill to reach the selected speed setting To change the incline of the treadmill press the INCLINE and buttons Each time a button is pressed the incline will change by 0 5 Note After the buttons are pressed it may take a mo ment for the treadmill to reach the selected incline setting Follow your progress with the matrix and the main display The matrix will show your progress and the speed settings that you select When you begin exercis ing the left column of the matrix will begin to flash After 30 seconds a tone will sound and the col umn to the right will begin to flash Flashing Column oOoo0o0oo0000000000000 oOoo0oo0oo0000000000000000000000000 OO0Oo0o0o0000000000000000000000000 Oo0Oo0o0o00000000000000000
2. Do not spray cleaner directly onto the treadmill or use ammonia or acid based cleaners Make sure that the walking belt is centered and properly tightened If it is centered and runs smoothly do not make any adjustments If the walking belt needs to be adjusted see pages 37 and 38 MONTHLY MAINTENANCE 1 Using a hand held vacuum clean the area under the Motor Unplug the power cord Remove the Hood Support Bolts 37 attaching the Motor Hood 91 and lift off the Motor Hood Hood not shown Be careful to avoid touching any com ponents Check the motor belt for wear and cracks If the motor belt needs to be replaced see HOW TO CONTACT CUS TOMER CARE on page 2 Plug in the power cord and insert the key into the console Press the START button Be careful to avoid in jury keep your hands away from moving parts and make sure that your clothes cannot become caught in moving parts While the walking belt is moving check the treadmill for unusual noises or odors If any of these problems exists see HOW TO CONTACT CUSTOMER CARE on page 2 Remove the key and unplug the power cord Reattach the Motor Hood 91 with the Hood Support Bolts 37 33 TURNING THE WALKING PLATFORM Both sides of the walking platform are designed to be used as walking surfaces Inspect the walking platform peri odically for wear If there is any wood showing through the phenolic coating or if the surface is damaged the walking platform sh
3. VERTICAL FEET watts QUICKTOUCH PROGRAMS UAL Ep J ENTER ur TERRAIN l ress FEART INTERVAL y w m 5 7 a le QUICKTOUCH SPEED gpoooon LEEY FEATURES OF THE CONSOLE The Basic console offers an impressive array of fea tures designed to help you get the greatest benefits from your exercise When the QUICK START mode is selected the speed and incline of the treadmill can be changed with the touch of a button As you exercise the console will provide continuous exercise feedback You can even measure your heart rate using the built in pulse sensor In addition the console offers a wide selection of work out programs Each program automatically controls the speed and or incline of the treadmill to give you an ef fective workout The console also offers three HEART RATE programs that adjust the speed and incline of the treadmill to 14 keep your heart rate near target levels during your workouts and three unique FITNESS TEST programs that measure your relative fitness level Note The HEART RATE programs and the FITNESS TEST pro grams require the use of a Polar compatible chest pulse sensor not included Before using the treadmill please read OVERVIEW OF THE CONSOLE beginning on page 15 To use the QUICK START mode of the console follow the steps beginning on page 17 To use a MANUAL program see page 18 To use a
4. a distance goal for your workout The program will cal culate the distance you have walked or run in your workout as you control the speed and incline of the treadmill The MANUAL CALORIE program allows you to enter a calorie burning goal for your workout The program calculates the calories you have burned in your work out as you control the speed and incline of the tread mill 1 Insert the key into the console See GETTING STARTED on page 17 2 Selecta MANUAL program Press the MANUAL button one two or three times to select the MANUAL TIME MANUAL DIS TANCE or MANUAL CALORIE program The name of the program will appear in the main dis play The words ENTER AGE and the current age setting will then be shown BD incuine Brace DTME Doistance D CALORIES Dpuise Dspeep marae rca EF am J UO MANOA L 300 DSEGMENT TIME 3 Enter your age A moment after the program is selected the words ENTER AGE and an age setting of 35 will appear in the main display To enter your age press the and buttons beside the ENTER but ton hold down the buttons to enter your age quickly When your age is shown press the ENTER button LINE Drace Drive Distance Dcaories Dputse Dunc GO ENTER AGE 35 D SEGMENT TIME DveRTICAL FEET Dwarts Enter your weight Next the words ENTER WEIGHT and a weight setting of 185 pounds will appear in the main dis play To enter your weight press the and but tons
5. remove the key Step onto the foot rails Remove the key from the console and put the key in a secure place When the treadmill is not in use switch the on off circuit breaker near the power cord to the off posi tion and unplug the power cord HOW TO USE A FITNESS TEST PROGRAM The FITNESS TEST programs measure your approxi mate VO max or aerobic capacity VO max is a measure of your ability to take in and utilize oxygen to generate energy for endurance activities such as run ning and cycling In technical terms VO max is the maximum volume of oxygen in milliliters that your body can use in one minute per kilogram of body weight A high VO max indicates a high level of car diorespiratory fitness Note To learn more about VO max refer to a reputable book or consult your physician For the most accurate results use a FITNESS TEST program when you are not feeling tired when you have not eaten for at least two hours and when you have not exercised for at least 24 hours The GERKIN FITNESS TEST is completed when your heart rate stays greater than 85 of your age predicted maximum heart rate for 15 seconds or when the pro gram reaches 11 minutes Note The GERKIN FIT NESS TEST begins with a 3 minute warm up The EBBELING FITNESS TEST is completed in 9 min utes The FREEMOTION FITNESS TEST is completed when your heart rate reaches greater than 70 of your age predicted maximum heart rate or when the program
6. 25 m 50 in apart as shown in the drawing Tighten both Front Roller Adjustment Bolts 19 see the draw ing above until the two chalk marks move apart an additional 5 to 6 mm 3 16 to 1 4 in As you tighten the Roller Adjustment Bolts the Front Roller 13 will move If the Front Roller stops moving do not further tighten the Roller Adjustment Bolts see HOW TO CONTACT CUSTOMER CARE on page 2 Make sure to keep the Walking Belt cen tered 34 REPLACING THE WALKING BELT When the walking belt becomes worn it should be replaced The walking belt will need to be replaced after every 16 000 to 24 000 kilometers 10 000 to 15 000 miles See the Service Manual for replacement instructions See HOW TO CONTACT CUSTOMER CARE on page 2 to order a new walking belt REPLACING THE WALKING PLATFORM When both sides of the walking platform become worn the walking platform should be replaced The walking platform will need to be replaced after every 32 000 to 48 000 kilometers 20 000 to 30 000 miles See HOW TO CONTACT CUSTOMER CARE on page 2 to order a new walking platform Follow the instructions on page 34 to replace the walking platform 35 SIX MONTH PREVENTIVE MAINTENANCE RECORD Photocopy this form and use it to record the preventive maintenance performed on the treadmill Each copy of the form can be used for six months 26 weeks When maintenance is performed write the date in the appropriate spaces Make sure to perform each mai
7. CUS TOMER CARE on page 2 of this manual To help us Accessory Tray Handgrip Pulse Sensor Handrail Cushioned Walking Platform Walking Belt Foot Rail assist you please note the model number and serial number of the treadmill before calling The model num ber and serial number can be found on a decal at tached to the treadmill see the front cover of this man ual for the location of the decal Before reading further please familiarize yourself with the parts that are labeled in the drawing below Console Key Clip Roller Adjustment Bolts On off Circuit Breaker Power Cord ASSEMBLY Assembly requires two persons Set the treadmill in a cleared area and remove all packing materials Do not dispose of the packing materials until assembly is completed Assembly can be completed using a 3 8 hex key a 7 32 hex key and a Phillips screwdriver For help identifying assembly hardware see the drawings below Note If a part is not found in the part bags check to see if the part has been preattached To avoid damaging plastic parts do not use power tools for assembly 1 2 Star Washer 124 4 Top Base Bolt 96 4 renh G Ath E Console Plate Screw Display Mounting Screw 94 4 114 5 These Screws are included only with the Workout TV console treadmill 1 Place the Uprights 93 near the front of the Base Frame 56 as shown Cut the ties securin
8. Enter your gender If you selected the EBBELING FITNESS TEST you will be prompted to enter your gender Either the word MALE or the word FEMALE will appear in the main display To enter your gender press the and buttons beside the ENTER button When your gender is shown press the ENTER button Press the QUICK START 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 for the program Hold the handrails and begin walking Each FITNESS TEST is divided into several seg ments of different lengths One speed setting and one incline setting are programmed for each seg ment The console will guide you through the FIT NESS TEST and record your heart rate input to determine your relative fitness level When the GERKIN FITNESS TEST is completed the walking belt will slow to a stop and your VO max and your fitness level will be shown in the main display Note There are 11 4 fitness levels fitness level 11 4 is the highest 21 When the EBBELING FITNESS TEST is com pleted the walking belt will slow to a stop and your VO max will be shown in the main display When the FREEMOTION FITNESS TEST is com pleted the walking belt will slow to a stop and your VO max and your fitness level will be shown in the main display Note There are ten fitness levels fitness level 10 is the highest Note The SPEED and INCLINE buttons wil
9. FITNESS TEST program see page 20 To use a HEART RATE program see page 22 To use an INTERVAL program see page 24 To use a WALK RUN program see page 26 To use a TERRAIN program see page 27 To use the FIXED or RANDOM program see page 28 To use a CUS TOM program see page 29 To use the mainte nance mode see page 30 OVERVIEW OF THE CONSOLE For your benefit please read all of the instructions on pages 15 and 16 before you use the treadmill THE BUTTONS The CLEAR button This button is used to reset the console When this button is pressed the main display will be reset and the words SELECT PROGRAM TO BEGIN will appear in the main display Note If one program is started and then a different program is se lected the main display will not be reset unless the CLEAR button is pressed before the second program is selected The QUICKTOUCH SPEED buttons These buttons control the speed of the walking belt To change the speed quickly press the QUICKTOUCH SPEED but tons The selected speed will then appear in the main display Press the Enter button or the QUICK START button or re press the desired QUICKTOUCH SPEED button to confirm the selected speed the speed of the walking belt will not change if the selected speed is not confirmed within five seconds Note After the buttons are pressed it may take a moment for the treadmill to reach the selected speed setting QUICKTOUCH SPEED PEELE CE Ey The QUICKTOU
10. INTERVAL 1 TO 2 or INTERVAL 1 TO 3 program When an INTERVAL program is selected the name of the program will appear in the main display The words ENTER AGE and the current age setting will then be shown DIncune Brace DTME TTO DV DI 1 TA I wE Linie ML iW 1 AEA ES DDISTANCE D CALORIES DPuLsE Dspeep DSEGMENT TIME VERTICAL FEET Dwarts When an INTERVAL program is selected the ma trix will show a graph representing the speed set tings for the program oOo0Oo0o0o00000000000000000000000000 Oooo0oo0o0000000000000000000000000 oOo0oo0o0oo00000000000000000000000000 oOoooo0oo0000000000000000000000000 Oooo0oo00000000000000000000000000 oOoooo0o0000000000000000000000000 OOo0oo0oo0o000O004O00O0O0O000O000000 SAO OAAOOAOAOAOOAOAOOOAOOAOAOAOAOOOAOOOOAOOOAOOO Enter your age See step 3 on page 18 Enter your weight See step 4 on page 19 Enter a program time See step 7 on page 22 Enter a minimum speed setting The words MIN SPEED and the minimum speed setting will appear in the main display To enter the minimum speed you want to walk or run dur 24 ing your workout press the and buttons be side the ENTER button hold down the buttons to enter the minimum speed quickly Then press the ENTER button D INCLINE DPacE DTME Doistance D CALORIES DPuLsE DsPEED MAT hI ITELE SPEER 10 WE D SEGMENT TIME DVERTICAL FEET Dwarts Enter a maximum speed setting The words MAX SP
11. are some tips that will help ease you into your new Freemotion routine Begin and end each exercise session with the stretches on page 38 Stretch in a smooth controlled manner Hold each stretch for 15 to 30 seconds You may experience some initial muscle soreness and discomfort as a result of exercising inactive or poorly stretched muscles For maximum benefit a stretching routine must be performed every day Be aware of your body s signals and react to them accordingly At your correct exercise in tensity you should be able to whistle or main tain a normal conversation If during exercise you feel tired light headed dizzy or nauseated stop exercising immediately and consult your physician Your heart rate may also be affected by such things as stress caffeine nicotine or prescription drugs WORKOUT PROGRAMS The Hea th level typically lasts four to six weeks At this level you should be concerned with slowly improv ing your fitness level and endurance Take it slowly Set mini goals for yourself You may want to begin your fitness routine with three or four short 5 or 10 minute workouts in a day Move on to the Fitness Level only when you feel ready and your heart rate has moved below your target heart rate zone The Fitness level usually lasts 12 to 20 weeks It may last longer depending on your fitness goals At this level you should strive to achieve your fitness goals Set realistic short and long ter
12. beside the ENTER button hold down the buttons to enter your weight quickly When your weight is shown press the ENTER button Enter a program goal If you have selected the MANUAL TIME program the words ENTER TIME and atime setting of 15 minutes will appear in the main display To change the length of time that the program will last press the and buttons beside the ENTER button Then press the ENTER button If you have selected the MANUAL DISTANCE program the words ENTER DISTANCE and a distance setting of 3 miles will appear in the main display To change the distance you want to walk or run during your workout press the and but tons beside the ENTER button Then press the ENTER button If you have selected the MANUAL CALORIE pro gram the words ENTER CALORIES and a calo rie burning goal setting of 100 calories will appear in the main display To change the approximate number of calories that you want to burn during your workout press the and buttons beside the ENTER button Then press the ENTER but ton Press the QUICK START button to start the program A moment after the button is pressed the walking belt will begin to move at 1 mph Hold the handrails and begin walking Note You can set a starting speed for the walking belt using the QUICKTOUCH SPEED buttons To set a starting speed press the desired QUICK TOUCH SPEED button and then press the QUICK START button to start the walki
13. of the program will appear in the main display The words ENTER AGE and the current age setting will then be shown When a WALK RUN program is selected the ma trix will show a graph representing the speed set tings for the program oOooo0oo0o0000000000000000000000000 OO0Oo0o0o0o0000000000000000000000000 Oo0Oo0oo0o00000000000000000000000000 oOo0ooo0oo0o0000000000000000000000000 oOo0oo0oo0oo00000000000000000000000000 oOoo0oo0oo00000000000000000000000000 AAAA OOAOAOAOAOAOOOOAOOAOOAOAOOAOOAOOOOOAOOOO AAA AOAOAOAOAOAOAOOOAOAOAOOAOOAOOAOAOOAOOOOOOAOOOO Enter your age See step 3 on page 18 Enter your weight See step 4 on page 19 26 10 11 If you have selected the 5K or 10K program go to step 6 If you have selected the CROSS COUNTRY program go to step 5 Enter a distance goal If you have selected the CROSS COUNTRY pro gram the words ENTER DISTANCE and a dis tance setting of 10 miles will appear in the main display To change the distance you want to walk or run during your workout press the and but tons beside the ENTER button Then press the ENTER button Enter a program time See step 7 on page 22 Note The speed of your workout depends on the program time that you enter Press the QUICK START button to start the program A moment after the button is pressed the walking belt will begin to move at the calculated start speed Hold the handrails and begin walking If
14. reaches 30 minutes Follow the steps below to use a FITNESS TEST pro gram 1 Put ona Polar compatible chest pulse sensor not included You must wear a chest pulse sensor to use a FITNESS TEST program 2 Insert the key into the console See GETTING STARTED on page 17 20 Select a FITNESS TEST program Press the FITNESS TEST button one two or three times to select the GERKIN FIT TEST the EBBELING FIT TEST or the FREEMOTION FIT TEST Dpace DTME Doistance 00 GERKIN Lit SEGMENT TIME DVERTICAL FEET Dwarts When a FITNESS TEST program is selected the name of the FITNESS TEST will appear in the main display The words ENTER AGE and the current age setting will then be shown During a FITNESS TEST program the matrix will show a moving graphic that represents your heart rate Each time a heartbeat is detected an addi tional peak will appear in the graphic oOooo0oo0o0000000000000000000000000 oOoo0oo0oo00000000000000000000000000 oOoo0oo0o00000000000000000000000000 oOo0oo0o0o00000000000000000000000000 oOoo0o0o00000000000000000000000000 DODODODDDDDDDOOV DO ODO OODOO0000 Oo0Oo0o0oo0o0000000000000000000000000 oOoooo0o0oo000000000000000000000000 Enter your age See step 3 on page 18 Enter your weight See step 4 on page 19 If you have selected the EBBELING FITNESS TEST go to step 6 If you have selected the GERKIN FITNESS TEST or FREEMOTION FIT NESS TEST go to step 7
15. the car Eat regular meals or mini meals Control your portion size don t binge or overeat Eat slowly Reduce fast food and pre packaged meals Pay attention to fat content and calories Limit alcoholic beverages and caffeine Drink at least eight to ten glasses of water daily EXERCISE STEPS The following nine steps for designing your exercise program were developed by exercise physiologists at FreeMotion Fitness The actual exercise you perform is only a part of a safe and effective training program There are many other aspects to developing a life long commitment to physical fitness 1 Consult your physician before beginning any exercise program A medical examination or consultation with your physician is essential Establish personal fitness goals Set attainable realistic goals Reward yourself when you meet your goals Remember your goals should act as a guide for your workout program Determine your target heart rate Your arget heart rate THR is the rate at which you would like your heart to work during aerobic exercise It is expressed as a percentage of your maximum heart rate MHR MHR is the maximum number of times that your heart can pump during 200 180 160 KZ 140 A 120 100 80 one minute To determine your approximate MHR subtract your age in years from 220 This is only an estimation of your MHR only clinical stress testing can provide an actual MHR reading Once you
16. 00000000 Oo0Ooo0oo0oo000000000000000000000000 Oooo0oo0o000000000000000000000000 AAAA OAOOAOOOOAOOAOOOOOOOAOOOAOOAOOOOOOOO AAAA OAOAOAOAOAOOAOOAOOAOOAOAOAOOAOAOOOAOOAOOAOAOO Each time you change the speed of the walking belt additional indicators will light or darken in the flashing column and in all columns to the right of the flashing column After every 30 seconds that you exercise a tone will sound and the next column to the right will begin to flash When you have exercised for 7 1 2 minutes the same column will continue to flash and a columns of indicators will shift one position to the left The columns of indicators will continue to shift to the left after every 30 seconds until you are finished exercising See THE MAIN DISPLAY on page 15 Measure your heart rate if desired See THE PULSE SENSOR on page 16 When you are finished exercising stop the walking belt and remove the key Step onto the foot rails and press the STOP button Next remove the key from the console and put the key in a secure place When the treadmill is not in use switch the on off circuit breaker near the power cord to the off posi tion and unplug the power cord HOW TO USE A MANUAL PROGRAM The MANUAL TIME program allows you to enter a time goal for your workout The program will then count down the time remaining in your workout as you control the speed and incline of the treadmill The MANUAL DISTANCE program allows you to enter
17. 4 153 136 145 128 136 120 128 112 119 43 FREEMOTION FreeMotion Fitness Inc e 1096 Elkton Drive Suite 600 Colorado Springs CO 80907 Part No CC7302 RO208A Printed in USA 2008 ICON IP Inc
18. AOAAOAOAOAOOAOAOAOAOAOAOOAOOAOAOOAOOAOOAOOOOAOAOOO 10 11 28 Enter your age See step 3 on page 18 Enter your weight See step 4 on page 19 Enter a maximum speed setting See step 7 on page 24 Enter a program time See step 7 on page 22 Press the QUICK START button to start the program See step 7 on page 27 Change the incline of the treadmill as desired See step 7 on page 19 Follow your progress with the main display See THE MAIN DISPLAY on page 15 Measure your heart rate if desired See THE PULSE SENSOR on page 16 When the program is completed remove the key See step 10 on page 19 HOW TO USE A CUSTOM PROGRAM 1 Insert the key into the console See GETTING STARTED on page 17 Select the CUSTOM programs To select the CUSTOM programs press the MIX button repeatedly until the word CUSTOM ap pears in the main display Select one of the three CUSTOM programs The name of the currently selected CUSTOM pro gram will appear in the main display There are three CUSTOM programs To select a different CUSTOM program press the and buttons be side the ENTER button When you see the CUS TOM program you want press the ENTER button D INCLINE Dpace DTME DDISTANCE D CALORIES DPuLse DsPEED GUJ ELINI INTI I I J mm Lit Merits Trina PIC Cac a a i iil g ri D SEGMENT TIME D max Note The matrix will show the speed settings of the program If only two ro
19. CH PROGRAMS buttons These buttons are used to select the various programs Ei The COOL DOWN button This button is designed to help you cool down after a workout When you press the COOL DOWN button the speed of the walking belt will automatically adjust to 3 mph or 3 kph and the in cline will adjust to 0 for a three minute cool down walk Note If the walking belt is already moving at less than 3 mph or 3 kph the speed of the walking belt will not change QUICKTOUCH PROGRAMS Wer ENTER SL QUICKTOUCH SPEED yy 15 The ENTER button and and buttons These but tons are used to enter infor mation into the console D VERTICAL FEET QUICKTOUCH PROGRAMS f Wr I ENTER IN QUICKTOUCH SPEED watts The DISPLAY LOCK button This button can be oe used during your workout to keep the main display from scanning from one number to the next every few seconds Each time the DISPLAY LOCK button is pressed dur ing your workout the word LOCKED or UNLOCKED will briefly appear in the main display THE MAIN DISPLAY The main display will display a variety of text messages to guide you through your workouts In addition the main display will display the following information while you exercise Incline The left end of the main display will show the in cline setting of the treadmill P INCLINE DPacE TME Pace Time Segment Time When the
20. EED and the maximum speed setting will appear in the main display To enter the maximum speed you want to walk or run dur ing your workout press the and buttons be side the ENTER button hold down the buttons to enter the maximum speed quickly Then press the ENTER button Press the QUICK START button to start the program A moment after the button is pressed the tread mill will automatically adjust to the first speed set ting for the program Hold the handrails and begin walking Each program is divided into several time segments of different lengths The main display will show both the time remaining in the program and the time remaining in the current segment of the pro gram One speed setting is programmed for each segment The speed setting for the first segment is shown in the flashing left column of the matrix The speed settings for upcoming segments are shown in the columns to the right After every 30 seconds that you exercise a tone will sound and the next column to the right will begin to flash Note If the length of the program exceeds the number of columns in the matrix the same column will continue to flash and a columns of indicators Will shift one position to the eftonce you have ex ercised for 7 1 2 minutes The columns of indica tors will continue to shift to the left after every 30 seconds until you are finished exercising Note You can manually override the speed setting for the current s
21. ER button until the words TV ON appear in the main display To prevent the TV from being used press the or button until the words TV OFF appear D gt seement TME DVeRTICAL FEET 11 32 Hold down the ENTER button and the CLEAR button simultaneously for two seconds to exit the maintenance mode To exit the maintenance mode at any time hold down the ENTER button and the CLEAR button si multaneously for two seconds PREVENTIVE MAINTENANCE Regular maintenance is necessary for optimal performance and long life of the treadmill Please read and follow all instructions below If the treadmill is not maintained as described components may wear ex cessively the treadmill may be damaged and the warranty will be voided If you have questions about main tenance see HOW TO CONTACT CUSTOMER CARE on page 2 of this manual CAUTION Make sure to re move the key and unplug the power cord before performing any maintenance procedures WEEKLY MAINTENANCE iP 2 Unplug the power cord Inspect and properly tighten all external parts of the treadmill Apply a mild multi purpose cleaner to a 100 cotton cloth and remove any dust and grime from the handrails uprights foot rails frame and motor hood In addition wipe the walking platform along the sides of the walk ing belt Do not wipe under the walking belt Apply a small amount of mild multi purpose cleaner to a 100 cotton cloth and wipe the console and the screens
22. FREEMOTION Model No Serial No The model number and serial num ber are found in the location shown below Write the model number and serial number in the space above Number Decal QUESTIONS At FreeMotion Fitness we re committed to providing complete customer satisfaction If you have questions see HOW TO CONTACT CUSTOMER CARE on page 2 of this manual A CAUTION Read all precautions and instruc tions in this manual before using this equipment Keep this manual for future reference treadmill USER S MANUAL FREEMOTION treadmill TABLE OF CONTENTS How to Contact Customer Care 0 0 0 auaa cea a 2 SECTION 1 Important Preca cererii tad be ee a a ee ee ee oe eae 3 Warning Decal Placement ics sces cee eee dee eed dae eee Ede ee bee bene eb degs eee ee 5 Before YOu BOIM sievecs actu cettae 1 E EEE bie Meo eed gles Whee ace Sledaheaacdia gd 6 ASSOMDIY xc weds cee ov aes eee ee bees Cee a ha ba ede WL bea dane eben 7 How to Move the Treadmill 0 0 000000 ee eee eee ee eee 11 How to Connect the Treadmill 2 0 0 0 000 00 ce eee eee 12 SECTION 2 How to Upgrade the Console ps esse 2 4 cee dde se eens ene ha Ede eee Rees Mee ceed Ree 13 How to Use the Basic Console 0 00 00 ee eee eee 14 SECTION 3 Preventive Maintenance 0 0000 ee eee eee eee eee ee 33 Six month Preventive Maintenance Record 0 0000 ee eee 36 Troubleshooting 2 4 i262
23. NTER button until the desired character appears in the display Then press the ENTER button If you select the wrong character press the CLEAR button Continue entering a name in this way Then press the ENTER button Next enter a program time by pressing the and buttons beside the ENTER button Then press the ENTER button See the matrix Each CUSTOM program is di vided into 30 second segments One speed set ting and one incline setting can be programmed for each segment The speed setting for the first segment is shown in the flashing column of the matrix oOoooo0o0000000000000000000000000 oOoooo0o0000000000000000000000000 oOoo0o0o00000000000000000000000000 oOoo0oo0o00000000000000000000000000 oOoo0oo0o00000000000000000000000000 oOoo0oo0o00000000000000000000000000 OOOO OAOOOAOAOOOOOAOOOOOOOOOAOOOOOOOO DOVDODDVDDDDDDDDDDDDDDDDDODOOOOO0O Enter a maximum speed setting for the first seg ment of the program by pressing the QUICK TOUCH SPEED buttons and the and buttons beside the ENTER button Next enter an incline setting for the first segment of the program by pressing the INCLINE and buttons Then press the ENTER button Note The maximum speed setting will appear in the first column of the matrix The incline settings of the program will not appear in the matrix Program a speed setting and an incline setting for 31 the second segment as described above Continue programming speed and in
24. OTHILLS PEAKS or ALL TERRAIN program When a TERRAIN program is selected the name of the program will appear in the main display The words ENTER AGE and the current age setting will then be shown D CALORIES DPuLsE DsPEED INCLINE DPacE DTME DDISTANCE An FRATE C HE LILI wot Lui EE D SEGMENT TIME When a TERRAIN program is selected the matrix will show a graph representing the incline settings for the program 9 oOooo0oo0o0000000000000000000000000 Oooo0oo0oo0000000000000000000000000 Oooo0oo0o0000000000000000000000000 Oo0oo0oo0oo0o0000000000000000000000000 Oo0oo0oo0oo00000000000000000000000000 OoOooo0oo0oo0o00000000000000000000000 Oo0Oo0oo0oo0000000000000 DOOD DDODDDODDDODDDODDOOOOO00000 27 10 Enter your age See step 3 on page 18 Enter your weight See step 4 on page 19 Enter a maximum incline setting The words MAX INCLINE and the incline setting will appear in the main display To enter a differ ent maximum incline setting for your workout press the and buttons beside the ENTER but ton hold down the buttons to enter the maximum speed quickly Then press the ENTER button Dpace DTME Mal v MH n Dseomenr Time Enter a program time See step 7 on page 22 Press the QUICK START button to start the program A moment after the button is pressed the walking belt will begin to move at 1 mph Hold the handrails and begin walking If the speed of the
25. QUICK START mode the MANUAL DISTANCE program the MANUAL CALORIE program or any of the WALK RUN pro grams are selected this sec tion of the main display will show your pace in minutes per mile or minutes per kilometer the elapsed time and the elapsed time in the current segment The display will change from one number to the next every few sec onds When any other program is selected the main display will show your pace the time remaining in the program and the time remaining in the current segment of the program The display will change from one num ber to the other every few seconds D SEGMENT TIME Distance Vertical Feet This section of the main dis D DISTANCE play will show the distance that you have walked or run in miles or kilometers and the number of vertical feet you have climbed VERTICAL FEET Calories Watts This section of the main display will show the approximate number of calories you have burned and your power output in watts The display will change from one number to the other every few seconds CALORIES Pulse Max When you use the handgrip pulse sen sor or a Polar compatible chest pulse sensor not in cluded this section of the main display will show your heart rate When a HEART RATE program is selected the display will show your heart rate and the corre sponding percentage of your age preadicted maximum heart rate see step 6 on page 20
26. adjustment age to the treadmill i procedures described in this manual Servicing other than the procedures in this manual should be performed by an authorized service representative only SAVE THESE INSTRUCTIONS WARNING DECAL PLACEMENT The decals shown below have been placed on the treadmill If a decal is missing or if it is not legible see HOW TO CONTACT CUSTOMER CARE on page 2 of this manual and order a free replacement decal Note The decals may not be shown at actual size A CAUTION KEEP HANDS AND FEET AWAY FROM THIS AREA WHILE THE TREADMILL IS IN OPERATION CAUTION HIGH VOLTAGE Disconnect line cord from outlet before servicing AWARNING HAZARDOUS VOLTAGE Disconnect power before servicing R Note There is one deca on each side AWARNING Do not remove or insert this plug while the safety key is inserted in the console Touch metal frame before removing or inserting plug Static sensitive components may be affected CAUTION HIGH VOLTAGE Disconnect line cord from outlet before servicing BEFORE YOU BEGIN Congratulations for selecting the revolutionary FreeMotion treadmill The FreeMotion treadmill offers an impressive array of features to make your workouts more effective and enjoyable For your benefit read this manual carefully before you use the treadmill If you have questions after reading this manual see HOW TO CONTACT
27. aximum of 5 days per week for 60 minutes per workout Good posture is the key to safe comfortable workouts Keep your chin up and your head facing forward Align your head and shoulders with your hips Avoid leaning forward Keep your back straight Warm up before you begin A warm up routine prepares your body and mind for vigorous exercise It also helps provide insur ance against injury and soreness Warm up with two to five minutes of slow exercise at minimal in tensity Stretch after your warm up A pliable well stretched muscle is less suscepti ble to injury Perform the recommended stretches on a smooth flat surface The correct form for several stretches is described below see the drawings at the right Be sure to move slowly as you stretch never bounce 1 Toe Touch Stretch Sit with your knees bent slightly and slowly bend forward from your hips Allow your back and shoulders to relax as you reach toward your toes as far as possible Hold for 15 to 30 seconds then relax Repeat 3 times Stretches Hamstrings back of knees and back 2 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 to 30 seconds then relax Repeat 3 times for each leg To cause further stretching of the achilles tendons bend yo
28. cline settings for the remaining columns After you have entered the last speed setting the words CUSTOM PRO GRAM CREATED will appear in the main display The speed and incline settings that you have pro grammed and the number of segments that you have programmed will then be saved in memory and you will be returned to the maintenance mode Press the ENTER button again and set the delay time for the sleep timeout mode Any time that the treadmill is not used for several minutes the console will enter a sleep timeout mode To set the number of minutes before the console will enter the sleep timeout mode press the and buttons above the ENTER button The delay time can be from 1 to 10 minutes Press the ENTER button again and enable or disable the safety key To require the use of the safety key with the con sole press the or button above the ENTER button until the words SAFETY KEY ENABLED appear in the main display To allow the treadmill to be used without the key press the or button until the words SAFETY KEY DISABLED appear Dincune Dreace DTME Doistance Bcaories Dputse speed wma oT 1 Ceo Cari GLE a DSEGMENT TIME VERTICAL FEET Bwarts D Max If you have the Basic console go to step 11 If you have the Workout TV console go to step 10 10 Press the ENTER button again and enable or disable the TV To make the TV available for use press the or button above the ENT
29. ct the con nectors properly Align the indicated five holes in the back of the TV Console Assembly A with the five holes in the bracket on the Handrail 103 Attach the TV Console Assembly with five Display Mounting Screws 114 Be careful not to pinch any wires Attach the Console Plate 135 to the TV Console Assembly A with four Console Plate Screws 94 6 After the treadmill is placed in the location where it will be used see HOW TO MOVE THE TREADMILL on page 11 make sure that both Rear Leveling Feet 38 and the Base Pads not shown rest firmly on the floor If the treadmill rocks even slightly turn the right Rear Foot clockwise or counterclockwise until the rocking motion is eliminated Note The Power Cord Bracket 64 must be at tached at all times 7 Remove the two Cover Screws 2 and the four Front Cover Screws 16 from the Frame 22 8 Attach the Front Cover 17 to the Frame 22 with the two Cover Screws 2 and four Front Cover Screws 16 9 Make sure that all parts are properly tightened before you use the treadmill To protect the floor or car pet place a mat beneath the treadmill 10 HOW TO MOVE THE TREADMILL Before moving the treadmill unplug the power cord Note It may be necessary to disconnect a CATV cable and a network wire from the treadmill depending on how far the treadmill will be moved Due to the si
30. e console read the following precautions Do not stand on the walking belt when turn ing on the power e Always wear the clip see the drawing on page 15 while operating the treadmill e Adjust the speed in small increments to avoid sudden jumps in speed e The pulse sensor is not a medical device Various factors may affect the accuracy of heart rate readings The pulse sensor is in tended only as an exercise aid in determin ing heart rate trends in general e If you have heart problems or if you are over 60 years of age and have been inactive do not use the HEART RATE or FITNESS TEST programs If you are taking medication regu larly consult your physician to find whether the medication will affect your exercise heart rate e 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 Plug in the power cord HOW TO USE THE QUICK START MODE If you do not plan to use a program the QUICK START mode will allow you to simply start exercising See HOW TO CONNECT THE POWER CORD on page 12 Move the on off circuit breaker to the on 1 position Locate the on off circuit breaker on the treadmill near On the power cord Position lt j Ww Switch the on off 7 circuit breaker to the on position Insert the key into the console Note The conso
31. e earthing plug into a receptacle as shown at the right Do not modify the plug or the receptacle Do not use an adapter or an ex tension cord The recep tacle must be earthed 12 HOW TO CONNECT A CATV CABLE If your treadmill has the Workout TV console a CATV cable must be connected to the treadmill for cable TV stations to be viewed Locate the cable jack on the front of the treadmill Connect the CATV cable to the cable jack Route the cable so that it will not be pinched or crushed by the lift mechanism or the frame Cable Jack A satellite receiver VCR or DVD player can also be connected to the treadmill Connect a CATV cable from the coaxial output on your equipment usually la beled TV OUT or RF OUT to the cable jack on the front of the treadmill Note Audio video equipment without coaxial outputs some satellite receivers and DVD players will require an RF modulator to work correctly with the treadmill RF modulators are not available from FreeMotion Fitness but are available at electronics stores See the owner s manual for the equipment you wish to connect to determine if an RF modulator is needed or contact your local audio visual service provider HOW TO UPGRADE THE CONSOLE Your treadmill has been pre configured to operate with pand the capabilities of your treadmill whenever the Basic console or the Workout TV console see the you choose see HOW TO CONTACT CUSTOMER drawings bel
32. e treadmill are adequately informed of all warnings and precautions 3 Use the treadmill only as described in this manual 4 Place the treadmill on a level surface with at least 8 ft 2 5 m of clearance behind it and 2 ft 0 5 m 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 5 Keep the treadmill indoors away from mois ture and dust Do not place the treadmill in a garage or covered patio or near water 6 Do not operate the treadmill where aerosol products are used or where oxygen is being administered 7 Do not operate the treadmill until it is properly and fully assembled see ASSEMBLY on page 7 8 Regularly inspect and tighten all parts of the treadmill 9 Keep children under the age of 12 and pets away from the treadmill at all times 10 The treadmill should not be used by persons weighing more than 350 Ibs 160 kg 11 Never allow more than one person on the treadmill at a time 12 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 A ways wear athletic Shoes Never use the treadmill with bare feet wearing only stockings or in sandals 13 When connecting the power cord follow the in structions on page 12 No other appliance should be o
33. egment by pressing the SPEED buttons Every few times a SPEED button is pressed an additional indicator will light or darken in the flashing column If any of the columns to the right of the flashing column have the same num ber of lit indicators as the flashing column an ad ditional indicator may light or darken in those columns as well Important When the next seg ment of the program begins the treadmill will automatically adjust to the speed setting for the next segment To stop the program press the STOP button The time will begin to flash in the main display To restart the program press the QUICK START but ton 11 12 25 Change the incline of the treadmill as desired See step 7 on page 19 Follow your progress with the main display See THE MAIN DISPLAY on page 15 Measure your heart rate if desired See THE PULSE SENSOR on page 16 When the program is completed remove the key See step 10 on page 19 HOW TO USE A WALK RUN PROGRAM The 5K program is designed to help you train for a 5K race The 10K program is designed to help you train for a 10K race The CROSS COUNTRY program is designed to help you train for a race of a length of your choice 1 Insert the key into the console See GETTING STARTED on page 17 Select a WALK RUN program Press the WALK RUN button one two or three times to select the 5K 10K or CROSS COUNTRY program When a WALK RUN program is se lected the name
34. es Repeat until the walking belt is properly tightened Note As you tighten the roller adjustment bolts the front roller will move If the front roller stops moving do not fur ther tighten the roller adjustment bolts see HOW TO CONTACT CUSTOMER CARE on 5 SYMPTOM THE WALKING BELT STOPS OR THE INCLINE CANNOT BE ADJUSTED EVEN THOUGH THE CONSOLE REMAINS LIT a This indicates that a controller error may have occurred To correct the problem turn the power switch off wait 5 seconds and then turn the power switch back on 6 SYMPTOM THE INCLINE SYSTEM DOES NOT FUNCTION PROPERLY OR THE INCLINE SYSTEM DOES NOT APPEAR TO BE AT THE INCLINE LEVEL SHOWN IN THE MAIN DISPLAY a The incline system may need to be calibrated To initiate the calibration routine turn the power switch off wait 5 seconds and then turn the power switch back on During the calibration routine the treadmill will auto matically travel to the lowest incline level and then return to level b If the incline system still does not function properly see HOW TO CONTACT CUSTOMER CARE on page 2 38 EXERCISE GUIDELINES FACTORS IN A SENSIBLE DIET Choose high fiber low fat and low sugar foods fruits vegetables and whole grains Eat at least five servings of fruits and vegetables daily Reduce red meat consumption eat lean meat white meat and fish Choose healthful snacks bring healthful foods with you to work or in
35. for an explanation of your age predicted maximum heart rate The display will change from one number to the other every few seconds Note The display will only show the percent age of your age predicted maximum heart rate if you have entered your age Speed The right end of the main display will show the speed of the walking belt in Lit miles per hour or kilometers 1 per hour D SPEED Note The main display can display text messages in any of five languages see step 5 on page 30 THE PULSE SENSOR If there are sheets of clear plastic on the metal contacts on the pulse sensor peel off the plastic To measure your heart rate stand on the foot rails and hold the contacts with both hands your palms must be rest ing on the upper contacts and your fingers must be touching the lower contacts Avoid moving your hands When your pulse is detected the PULSE indi cator above the main display will begin to flash and then your heart rate will be shown For the most accu rate heart rate reading hold the contacts for at least 15 seconds without moving your hands Contacts If your heart rate is not shown make sure that your hands are positioned as described Be careful not to move your hands excessively or to squeeze the con tacts too tightly For optimal performance clean the contacts using a soft cloth never use alcohol abra sives or chemicals 16 A CAUTION Before operating th
36. g the indicated wires to the Base Frame 56 and the right Upright 93 Plug both wires into one of the Wire Adapters A as shown in the inset drawing Make sure to insert the connectors properly the connectors should slide in easily and snap into place If a connector does not slide in easily and snap into place turn it and then insert it IF THE CONNEC TORS ARE NOT INSERTED PROPERLY THE CON SOLE MAY BE DAMAGED WHEN THE POWER IS TURNED ON Insert the Wire Adapter and the excess wire into the indicated hole in the Base Frame Next slide the Uprights 93 onto the Base Frame 56 and align the holes in the Uprights with the holes in the Base Frame Be careful to avoid pinching the wires Finger tighten two Side Base Bolts 95 through the bracket near the right Upright and into the Base Frame do not tighten the Side Base Bolts yet Repeat this step on the left side of the treadmill Note There are no wires on the left side 2 Finger tighten two Top Base Bolts 96 with two 1 2 Star Washers 124 through the top of the bracket near the right Upright 93 and into the Base Frame 56 Repeat this step on the left side of the treadmill Then tighten the Top Base Bolts 96 and the Side Base Bolts 95 on both sides 3 Locate the Bolt B on the top of each Upright 93 With the help of a second person set the console assembly onto the top of the Uprights Make sure that the Bolts are inserted into the indicated holes i
37. have determined your MHR you can establish your target heart rate zone Beginning exercisers may wish to start at 60 to 70 percent of their MHR This level is called the Hea th level Exercise at 70 to 85 percent of your MHR for the optimal training aerobic or cardiovascular level the Fitness level Advanced exercisers or those wishing to do sports athletic conditioning or inter val training workouts should exercise at 80 to 85 percent of the MHR for short periods of time The chart below shows Target Heart Rate Zones for Health Fitness and Advanced exercisers Be sure to check your heart rate at least twice during an aerobic conditioning session First check your heart rate five minutes into your work out to be sure that you are at the proper intensity Then check it again near the end of your workout to verify that you have maintained your target heart rate for the recommended period of time TARGET HEART RATE ZONES 25 30 35 40 45 50 55 60 65 70 Age Fitness Optimal train ing aerobic or cardiovascular Health Beginner Advanced Sports athletic conditioning interval training low intensity long duration fat burning WEIGHT LOSS TIPS At least four 30 minute workouts per week along with a reduced calorie diet are recommended if you are trying to lose weight However be sure to stay within your target heart rate zone and exercise a m
38. icted maximum heart rate see step 6 at the right for an explanation of your age pre dicted maximum heart rate When a HEART RATE program is selected the name of the program will appear in the main dis play The words ENTER AGE and the current age setting will then be shown During HEART RATE programs the matrix will show a moving graphic that represents your heart rate Each time a heartbeat is detected an addi tional peak will appear in the graphic oOoo0oo0oo00000000000000000000000000 oOoo0oo0o00000000000000000000000000 oOoo0o0o00000000000000000000000000 OOo0o0o0o0000000000000000000000000 Oo0Oo0oo0oo0o0000000000000000000000000 DOVDODVDDVDDDDODDOOVC DO OVOOODOOO0000 Oo0oo0o0oo0o0000000000000000000000000 oOoo0oo0oo0o0000000000000000000000000 22 5 Enter your age See step 3 on page 18 Enter your weight See step 4 on page 19 If you have selected the CONSTANT HEART RATE or VARIABLE HEART RATE program go to step 6 If you have selected the FAT BURN program go to step 7 Enter a target heart rate setting After you have entered your age the words MAX PERCENT and the target heart rate setting for the program will be shown in the main display The target heart rate setting represents a percentage of your age preaicted maximum heart rate Your age predicted maximum heart rate is 220 minus your age For example if you are 30 years old your age predicted maximum heart rate is 190 beats per m
39. ing belt still slows when walked on see HOW TO CONTACT CUSTOMER CARE on page 2 37 4 SYMPTOM THE WALKING BELT IS OFF CENTER OR SLIPS WHEN WALKED ON a If the walking belt has shifted to the right Remove the key and unplug the power cord Using a 7 32 hex key turn the roller adjustment bolts in the directions shown 1 4 of a turn each Be careful not to overtighten the walking belt Then plug in the power cord insert the key and use the treadmill for a few minutes Repeat until the walking belt is centered b If the walking belt has shifted to the left Remove the key and unplug the power cord Using a 7 32 hex key turn the roller adjustment bolts in the directions shown 1 4 of a turn each Be careful not to overtighten the walking belt Then plug in the power cord insert the key and use the treadmill for a few minutes Repeat until the walking belt is centered O If the walking belt slips when walked on Remove the key and unplug the power cord Using a 7 32 hex key turn both roller adjustment bolts clockwise 1 4 of a turn When the walking belt is properly tightened you should be able to lift each side of the walking belt 1 to 2 in 2 5 to 5 cm off the walking platform The center of the walking belt should just touch the walking platform Make sure to keep the walking belt centered Then plug in the power cord in sert the key and run the treadmill for a few minut
40. inute 220 30 190 If you are 30 years old a target heart rate setting of 50 is equal to 95 beats per minute 50 of 190 is 95 If desired you can change the target heart rate setting by pressing the and buttons beside the ENTER button The buttons can be held down to change the target heart rate setting quickly The target heart rate setting can be from 45 to 85 of your age predicted maximum heart rate Then press the ENTER button Enter a program time The words ENTER TIME and a time setting of 15 minutes will appear in the main display To change the length of time that the program will last press the and buttons beside the ENTER button Then press the ENTER button Press the QUICK START 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 for the program Hold the handrails and begin walking Each HEART RATE program is divided into 30 sec ond segments The main display will show both the time remaining in the program and the time re maining in the current segment of the program One target heart rate setting is programmed for each segment During the CONSTANT HEART RATE program the same target heart rate setting will be programmed for all segments When only four seconds remain in the first seg ment of the program a series of tones will sound and then the speed and or incline of the tread
41. l not function while a FITNESS TEST program is se lected If your pulse is not detected during the pro gram the letters PLS will flash in the main display If this occurs try the program again on another day Make sure that you are wearing a chest pulse sensor as described in step 1 on page 18 The FITNESS TEST programs cannot be stopped temporarily and then restarted However the pro grams can be stopped at any time with the STOP button The main display will then show the words FIT TEST ABORTED When the program is completed remove the key See step 10 on page 19 HOW TO USE A HEART RATE PROGRAM HEART RATE programs automatically control the speed and incline of the treadmill to keep your heart rate near a target level while you exercise Follow the steps below to use a HEART RATE program Put on a Polar compatible chest pulse sensor not included You must wear a chest pulse sensor to use a HEART RATE program Insert the key into the console See GETTING STARTED on page 17 Select a HEART RATE program Press the HEART RATE button one two or three times to select the CONSTANT HEART RATE the VARIABLE HEART RATE or the FAT BURN program Note The CONSTANT HEART RATE program will keep your heart rate near a percent age that you select The VARIABLE HEART RATE program will keep your heart rate within a target range during your workout The FAT BURN program will keep your heart rate near 65 of your age pred
42. le can be set to be used without the key See step 9 on page 31 for instructions If the console has been set to be used without the key this step does not apply Find the key and the clip on the console and at tach the clip to the waist band of your clothes Next insert the key into the console Important In an emergency situa tion the key can be pulled from the console causing the walking belt to slow to a stop Test the clip by carefully taking a few steps back ward if the key is not pulled from the console adjust the position of the clip Insert the key into the console again After a mo ment various displays and indicators on the con sole will light Dpace Dncune SELECT PROGRA ha my it 17 and adjust the speed and incline of the treadmill man ually Insert the key into the console See GETTING STARTED at the left Select the QUICK START mode To select the QUICK START mode press the QUICK START button A moment after the button is pressed the walking belt will begin to move at 1 mph Hold the handrails and begin walking Note You can set a starting speed for the walking belt using the QUICKTOUCH SPEED buttons To set a starting speed press the desired QUICK TOUCH SPEED button and then press the QUICK START button to start the walking belt Change the speed and incline as desired As you exercise change the speed of the walking belt as desired by pressing the SPEED and
43. le of times a day Recent research indicates that several short workouts in one day can also provide fitness benefits Gradually your stamina will increase and it will become easier to exercise for longer periods of time Cool down after aerobic exercise Keep moving It is important that you cool down properly to allow your heart rate to decrease slowly after it has been elevated This helps the blood flow from your extremities back to your heart Keep your legs moving on the treadmill at a slower pace for at least five minutes following the aerobic phase Stretch again at the end of your exercise session Stretching after exercise reduces muscle sore ness See step 5 on page 40 Participate in strength training Balanced fitness including both strength training and aerobic exercise can do more to ensure a happy life than just about anything else known to medical science today Kenneth Cooper M D M P H founder of The Cooper Institute For Aerobic Research Dallas Texas A strength training program increases your lean muscle mass Lean muscle mass aids in burning body fat With additional muscle mass and strength you will receive the full benefits of an exercise program You will also be less prone to injuries during the aerobic phase of your workout WORKOUT TIPS Full body conditioning helps take care of many of life s aches and pains However it takes time for your body to adapt to any new routine Below
44. m goals for yourself Frequently re evaluate your fitness goals and reward yourself as you are successful Move on to the Advanced Level when you have reached your fitness goals and your heart rate has moved below your target heart rate zone Work out at the Advanced level once you have reached your desired fitness goals It is intended to be a maintenance program and should continue on a reg ular long term basis You may wish to add nferva Training to your mainte nance program as well Interval training will add variety to your workout routine and further condition your cardiovascular system Interval training has been shown to promote higher levels of aerobic condition ing It consists of spurts of high intensity activity fol lowed by active rest periods of exercise at a lower in tensity For example a one minute spurt of high resis tance fast exercise is followed by a two to three minute active rest period of low resistance slow exer cise The duration of these periods should be based more on how you feel rather than time A sequence such as this should be repeated 5 to 20 times during your workout session Heart Rate Intensity HEART RATE INTENSITY Age 20 30 50 60 70 80 60 70 HEALTH b p m 120 140 114 133 108 126 102 119 96 112 90 105 84 98 70 85 FITNESS b p m 140 170 133 162 126 153 119 145 112 136 105 128 98 119 80 85 ADVANCED b p m 160 170 152 162 14
45. mill will change if needed to bring your heart rate closer to the target heart rate setting for the next segment The speed and or incline setting will flash in the main display to alert you before the speed and or incline changes The program will continue until no time remains in the program The walking belt will then slow to a stop 23 10 Note The SPEED and INCLINE buttons will not function while a HEART RATE program is se lected If your pulse is not detected during the pro gram the letters PLS will flash in the main display and the speed and incline of the treadmill may au tomatically decrease until your pulse is detected If this occurs see the instructions included with your chest pulse sensor 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 pro gram and start it at the beginning Follow your progress with the main display See THE MAIN DISPLAY on page 15 When the program is completed remove the key See step 10 on page 19 HOW TO USE AN INTERVAL PROGRAM The INTERVAL programs will automatically change the speed of the walking belt as they guide you through an effective interval training workout 1 Insert the key into the console See GETTING STARTED on page 17 Select an INTERVAL program Press the INTERVAL button one two or three times to select the INTERVAL 1 TO 1
46. n the bottom of the console assembly only one side is shown Be careful not to pinch any wires Pull up on the Handrail 103 and carefully tip the console assembly forward so that you can see the indicated wires Make sure the con sole assembly is held securely by the Bolts Cut the tie holding the wire to the right Upright 93 Plug the wire in the right Upright and the wire in the console assembly into a Wire Adapter A See the inset draw ing The connectors should slide in easily and snap into place If a connector does not turn it and then insert it IF THE CONNECTORS ARE NOT INSERTED PROP ERLY THE CONSOLE MAY BE DAMAGED WHEN THE POWER IS TURNED ON If there is a TV Cable connect the TV Cable in the console assembly to the TV Cable in the right Upright Then insert the wires down into the right Upright Console Assembly 4 With the help of a second person pivot the console as sembly to the position shown Be careful to avoid pinching your hands or the wires Align the Handrail Bolts 102 with the holes in the tops of the Uprights 93 Start all four Handrail Bolts and Console then firmly tighten them Assembly 5 Insert the wire harness the TV cable and the ground wire into the bottom of the TV Console Assembly A as you slide the TV Console Assembly onto the bracket on the Handrail 103 Connect the wire harness the TV cable and the ground wire to the back of the TV Console Assembly Make sure to conne
47. n the same circuit as the treadmill Do not use an extension cord 14 Keep the power cord away from heated sur faces 15 Never move the walking belt while 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 BE FORE YOU BEGIN on page 6 if the treadmill is not working properly 16 Read understand and test the emergency stop procedure before using the treadmill see GETTING STARTED on page 17 17 Never start the treadmill while you are stand ing on the walking belt Always hold the handrails while using the treadmill 18 The treadmill is capable of high speeds Adjust the speed in small increments to avoid sudden jumps in speed 19 The pulse sensor is not a medical device Various factors including the user s move ment may affect the accuracy of heart rate readings The pulse sensor is intended only as an exercise aid in determining heart rate trends in general 20 Never leave the treadmill unattended while it is running 21 Do not change the incline of the treadmill by placing objects under it 22 Never insert or drop any object into any Opening 23 Make sure to perform all maintenance proce 4 DANGER Always unplug the power dures outlined in this manual Failure to do so i z 2 2 cord before cleaning the treadmill and before will void the warranty and may result in dam p performing the maintenance and
48. ng belt 19 As you exercise change the speed of the walking belt as desired by pressing the SPEED and buttons Each time a button is pressed the speed setting will change by 0 1 mph if a button is held down the speed setting will change in rapid incre ments To change the speed quickly press the QUICKTOUCH SPEED buttons The selected speed will then appear in the main display Press the Enter button or the QUICK START button or re press the desired QUICKTOUCH SPEED but ton to confirm the selected speed the speed of the walking belt will not change if the selected speed is not confirmed within five seconds Note After the buttons are pressed it may take a mo ment for the treadmill to reach the selected speed setting To stop the walking belt press the STOP button The time will begin to flash in the main display To restart the walking belt press the QUICK START button or the SPEED button and then adjust the speed as desired Change the incline of the treadmill as desired To change the incline of the treadmill press the INCLINE and buttons Each time a button is pressed the incline will change by 0 5 Note After the buttons are pressed it may take a mo ment for the treadmill to reach the selected incline setting Follow your progress with the matrix and the main display See step 4 on page 18 Measure your heart rate if desired See THE PULSE SENSOR on page 16 When the program is completed
49. ntenance procedure as described on pages 33 to 35 If the proce dures are not performed as described components may wear excessively the treadmill may be damaged and the warranty will be voided Week 1 Week2 Week3 Week 4 Week5 Week6 Week7 Week8 Week 9 Week 10 Week 11 Week 12 Week 13 Week 14 Week 15 Week 16 Week 17 Week 18 Week 19 Week 20 Week 21 Week 22 Week 23 Week 24 Week 25 Week 26 Weekly Maintenance Monthly Maintenance Inspect and tighten all ex ternal parts of the treadmill Clean the treadmill Check the walking belt for proper tension and alignment Remove the motor hood and vacuum the motor compart ment Check the motor belt for cracks and other wear Check the motor for arc ing check for noises or odors Walking Platform Turned Replaced Walking Belt Replaced 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 see HOW TO CONTACT CUSTOMER CARE on page 2 of this manual 1 SYMPTOM THE POWER DOES NOT TURN ON a Make sure that the power cord is plugged into a properly grounded outlet See page 12 b Make sure that the key is inserted into the console c Check the on off circuit breaker located on the treadmill near the power cord Make sure that the on
50. off circuit breaker is switched to the on position On 2 Position 7 wW 2 SYMPTOM THE POWER TURNS OFF DURING USE a Check the on off circuit breaker located on the treadmill near the power cord See drawing 1 c above Make sure that the on off circuit breaker is switched to the on position b Make sure that the power cord is plugged in c Remove the key from the console Reinsert the key into the console d Check the walking belt and the walking platform for excessive wear Replace the walking belt or the walking platform if necessary e If the power still turns off during use see HOW TO CONTACT CUSTOMER CARE on page 2 3 SYMPTOM THE WALKING BELT SLOWS WHEN WALKED ON a If the walking belt is overtightened performance may decrease and the walking belt may be damaged If the walking belt is properly tightened you should be able to lift each side of the walking belt 2 5 to 5 cm 1 to 2 in off the walking platform If adjustments need to be made first remove the key and unplug the power cord Using the included hex key turn both roller adjustment bolts counterclockwise 1 4 of a turn Then plug in the power cord insert the key and use the treadmill for a few minutes Be careful to keep the walking belt centered Repeat until the walking belt is properly tightened Note To tighten the walking belt Roller Adjustment Bolts see step 4 c on page 38 b If the walk
51. ould be turned over The walking platform will need to be turned over and the walking belt re placed see page 35 after every 16 000 to 24 000 kilometers 10 000 to 15 000 miles Follow the instructions below to turn over the walking platform iF 2 Remove the four Rear Walking Remove the key and unplug the power cord Remove the Front Cover Screws 16 Cover Screws 2 and the Front Cover 17 Remove the Front Roller Adjustment Bolt 19 and the Front Roller Washer 14 from each side of the Front Roller 13 Platform Bolts 10 and the two Front Walking Platform Bolts 20 Note Be very careful to avoid chipping or damaging the phe nolic coating on the Walking Platform 23 Lift the Front Roller 13 and slide it out of the Walking Belt 18 Lift the Walking Platform and the Walking Belt to the position shown by the dotted lines Slide the Walking Platform out of the Walking Belt turn it and then slide it back into the Walking Belt Lay down the Walking Platform 23 and the Walking Belt 18 Slide the Front Roller 13 back into the Walking Belt Reattach the Walking Platform Bolts 10 20 Thread the Front Roller Adjustment Bolts 19 with the Washers 14 into the Roller 13 Reattach the Front Cover 17 with the Front Cover Screws 16 and Cover Screws 2 Next the Walking Belt 18 will need to be adjusted to the proper tension Using chalk make two marks on the Walking Belt exactly 1
52. outs Three to five workouts per week are recommended Exercise at least four times a week for weight loss P refers to the intensity of your workout Check your heart rate at least twice during your aerobic exercise session once during the session and once again at the end Maintain a workout intensity level within your Target Heart Rate Zone You can measure your heart rate using the handgrip pulse sensor or the method described below 1 Lower your wrist below your heart level This will make your heart rate stronger and easier to feel 2 Using the tips of the index and middle fingers of O JOT your right hand oy touch your left wrist one fourth inch from your wrist joint at the base of your thumb 3 Apply minimal pressure with both fingers let the beat come to your fingers If you can t find your pulse use the opposite wrist and hand 41 T is for the time or duration of your workout Beginning exercisers may wish to start with 5 to 10 minutes of aerobic activity Those in aver age physical condition should exercise for 20 to 30 minutes Highly fit people or people who want to lose weight should exercise for 30 to 60 min utes The key is to maintain your target heart rate for the duration of the workout period Remember to take it slowly Fitness is a lifelong commitment If you can t go the full 20 minutes from the start which is common try to exercise for five minutes at a time a coup
53. ow To upgrade your console and ex CARE on page 2 of this manual Basic Console Workout TV Console 0ocooocooooooo000000000000000000 I000000000880000000000000000000 I00000 000000000000000000000000 I000008000800000000000000000000 00000800 0000000000000000000000 I000008800000000000000000000000 109 0000000000000000000000000000 10 O000000000000000000000000000 z 139 45 13 HOW TO USE THE BASIC CONSOLE Matrix OOOO oOooooo0oo0o00000000000000000000000 Oo0Oo0o0o0o0000000000000000000000000 OOCOOO0OAAOAAOAAOOOO0OO000000000000000 ozorororo I IIIIIIIIIAILIALLALALILILILLIJ OOCOCOCOOAOOOOOOOOOOOOOOOOOOOOOO0O DPVDODDWDDODDDDDDDGDDDDDDDOOOOOOO000 DOOD ODODODODODODDODODODODOOOOODO Note If there is a sheet of clear plastic on the face of the console remove it J Read and follow all instructions and warnings Obtain proper instruction prior to TAVARBINGS sing this equipment Failure to use appropriate caution could result in serious injury Main Display DP INCLINE DPace TIME DISTANCE P CALORIES P PULSE f a it I C I J DISPLAY tt Lock gt SEGMENT TIME
54. ow your progress with the main display See THE MAIN DISPLAY on page 15 Measure your heart rate if desired See THE PULSE SENSOR on page 16 When the program is completed remove the key See step 10 on page 19 HOW TO USE THE MAINTENANCE MODE The console features a maintenance mode that allows you to access information and to view and change var ious default settings Follow the steps below to use the maintenance mode 1 Insert the key into the console See GETTING STARTED on page 17 Hold down the ENTER button and the CLEAR button simultaneously for two seconds to se lect the maintenance mode When the maintenance mode is selected the words MAINTENANCE MODE will appear in the main display The word HOURS and the total number of hours that the treadmill has been used will then be shown Dincuine Distance Bcaories Dputse speed Dpace DTME Press the ENTER button to view the total dis tance that the walking belt has moved STANCE DsEGMENT TIME Press the ENTER button again and set a maxi mum program time To set a maximum program time press the and buttons beside the ENTER button The maxi mum program time can be up to 90 minutes DINcLINE Dpace DTME DDISTANCE D CALORIES Dputse speed bata Cac cc ha pinta INTTI D SEGMENT TIME VERTICAL FEET 30 Press the ENTER button again and select a language The main display can display text messages in any of fi
55. scneee bade chee CENTE bie Peewee ee a een eee ee ale oe 37 SECTION 4 Exercise Guidelines 0 0 0 ee eee eee eee 39 FreeMotion is a registered trademark of ICON IP Inc 1 HOW TO CONTACT CUSTOMER CARE If you have questions after reading this manual or if you require assistance please contact Customer Care at the address and phone number listed below Please be prepared to give the following information e The MODEL NUMBER OF THE PRODUCT see the front cover of this manual for the location e The NAME OF THE PRODUCT FreeMotion treadmill e The SERIAL NUMBER OF THE PRODUCT see the front cover of this manual for the location Customer Care 1 800 201 2109 Monday Friday 7 a m 6 p m Mountain Time FreeMotion Fitness Inc e 1096 Elkton Drive Suite 600 Colorado Springs CO 80907 IMPORTANT PRECAUTIONS A WARN ING To reduce the risk of burns fire electric shock or injury to persons read all important precautions and instructions in this manual and warnings on the treadmill before operating the treadmill FreeMotion assumes no responsibility for personal injury or property damage sustained by or through the use of this product 1 Before beginning this or any exercise pro gram consult your physician This is espe cially important for persons over the age of 35 or persons with pre existing health problems Read all instructions before using 2 Itis the responsibility of the owner to ensure that all users of th
56. the speed of the walking belt is too fast or too slow you can change it by pressing the SPEED and buttons Note This will change the length of time of your program Change the incline of the treadmill as desired See step 7 on page 19 Follow your progress with the main display See THE MAIN DISPLAY on page 15 Measure your heart rate if desired See THE PULSE SENSOR on page 16 When the program is completed remove the key See step 10 on page 19 HOW TO USE A TERRAIN PROGRAM 3 During the FOOTHILLS program the incline of the treadmill will gradually increase and then gradually de crease The number of times that the incline will in 4 crease and decrease will depend on the maximum in cline setting and the program length that you select During the PEAKS program the incline of the treadmill 5 will increase and then decrease The number of times that the incline will increase and decrease will depend on the maximum incline setting and the program length that you select During the ALL TERRAIN program the incline of the treadmill will sharply increase and then sharply de crease repeatedly The number of times that the in cline will increase and decrease will depend on the maximum incline setting and the program length that you select 1 Insert the key into the console See GETTING STARTED on page 17 6 2 Select a TERRAIN program Press the TERRAIN button one two or three ts times to select the FO
57. ur back leg as well Stretches Calves achilles tendons and ankles 3 Hamstring Stretch Sit with one leg extended Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg Reach toward your toes as far as possible Hold 40 for 15 to 30 seconds then relax Repeat 3 times for both legs Stretches Hamstrings lower back and groin 4 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 to 30 seconds then relax Repeat 3 times Stretches Quadriceps and hip muscles 5 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 to 30 seconds then relax Repeat 3 times for each leg Stretches Quadriceps and hip muscles BENEFITS OF AEROBIC EXERCISE Effective weight loss and management Added protection from heart disease Increased strength and health of bones Higher levels of energy for greater productivity during the day Healthy stress relief from a pressure packed day Greater intellectual capacity and productivity Get FIT with FreeMotion Fitness Effective aerobic exercise has three major parts frequency intensity and time The acronym FIT may help you to remember these three parts E F stands for the frequency of your work
58. ve languages To select a language press the and buttons beside the ENTER button Dpace DTME DDISTANCE D CALORIES DPuLseE DsPEED D INCLINE T tE OCET Ni T oj NOORDE N Press the ENTER button again and set the delay time for the timeout mode Any time that the treadmill is not used for several minutes the console will enter a timeout mode and the words SELECT PROGRAM TO BEGIN will appear in the main display To set the number of seconds before the console will enter the time out mode press the and buttons above the ENTER button The delay time can be from 15 to 120 seconds Dputse Dopistance INCLINE Dpace DTME D CALORIES DsPEED TIMEOUT SECONDS D SEGMENT TIME Dverricat FEET Dwarts Press the ENTER button again to create the CUSTOM programs The words CUSTOM PROGRAM will appear in the main display Dinciine Dpace DTME DDISTANCE D CALORIES DPuLsE DsPeeD IOI CICI ka ol PAT You can design up to three CUSTOM programs To select a CUSTOM program press the and buttons beside the ENTER button When you see the CUSTOM program you want to design PRO GRAM 1 PROGRAM 2 or PROGRAM 3 press the ENTER button Note If the CUSTOM program has not yet been defined only two rows of indicators will appear in the matrix Enter a name for the program The name can have up to twelve characters including spaces To enter a name press the and buttons be side the E
59. walking belt is too fast or too slow you can change it by pressing the SPEED and buttons Follow your progress with the main display See THE MAIN DISPLAY on page 15 Measure your heart rate if desired See THE PULSE SENSOR on page 16 When the program is completed remove the key See step 10 on page 19 HOW TO USE THE FIXED OR RANDOM PROGRAM The FIXED program controls the speed of the treadmill to create a workout with a warm up period a steady workout and a cool down period The RANDOM program creates a different speed pro gram every time it is selected for a variety of workouts 1 Insert the key into the console See GETTING STARTED on page 17 Select the FIXED program or the RANDOM program Press the MIX button once or twice to select the FIXED program or the RANDOM program When a FIXED or RANDOM program is selected the name of the program will appear in the main dis play The words ENTER AGE and the current age setting will then be shown INCLINE Dreace DTME DDISTANCE D CALORIES DPuULsE DsPEED 1 ff or L When a FIXED or RANDOM program is selected the matrix will show a graph representing the speed settings for the program oOoo0oo0oo00000000000000000000000000 oOooo0oo00000000000000000000000000 oOo0oo0o0o00000000000000000000000000 OOCOOOCOOOOAAOAOAOOOOOOOOOOOO0O00000 OOoCoooo0o0 0000000404000000 OOOCoo0o000000OOOAOOOOOOOOOO0000 OVODOVDOOODVDOVVDVDDVDVDDVDODOOOO0000 OAAO
60. ws of indicators appear in the matrix see HOW TO USE THE MAINTENANCE MODE on page 30 and follow the instructions to step 7 Enter your age See step 3 on page 18 Enter your weight See step 4 on page 19 Press the QUICK START 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 29 Each custom program is divided into several seg ments One speed setting and one incline setting is programmed for each segment The same speed and or incline setting may be programmed for two or more consecutive segments The speed setting for the first segment is shown in the flashing column of the matrix The speed settings for the next several segments are shown in the columns to the right After every 30 seconds that you exercise a tone will sound and the next column to the right will begin to flash Note If the length of the program exceeds the number of columns in the matrix the same column will continue to flash and a columns of indicators Will shift one position to the eftonce you have ex ercised for 7 1 2 minutes The columns of indica tors will continue to shift to the left after every 30 seconds until you are finished exercising To stop the program temporarily press the STOP button The time will begin to flash To restart the program press the QUICK START button Foll
61. ze and weight of the treadmill moving it requires two or three persons Hold the metal frame firmly in the location shown at the right CAUTION To decrease the possibility of damage to the treadmill or of injury do not lift the frame by the plastic front cover Carefully roll the treadmill on the wheels to the desired location and then lower it back to the level position CAUTION To reduce the risk of in jury use extreme caution while moving the tread mill Do not attempt to move the treadmill over un Wheels even surfaces 11 HOW TO CONNECT THE TREADMILL 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 f it will not fit the outlet have a proper outlet installed by a qualified electrician Do not use an adapter to connect the plug to an improper receptacle HOW TO CONNECT THE POWER CORD This product must be earthed If it should malfunc tion or break down earthing provides a path of least resistance for electric current to reduce the risk of elec tric shock This product is for use on a dedicated 15 amp 240 volt circuit No other appliance should be on the same circuit The product is equipped with a cord having an equipment earthing conductor and an earth ing plug Plug th

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