USER`S MANUAL
Contents
1. Model No PFTL39310 Serial No Serial Number QUESTIONS If you have questions or if there are missing parts we will guar antee complete satisfaction through direct assistance from our factory TO AVOID UNNECESSARY DE LAYS PLEASE CALL DIRECT TO OUR TOLL FREE CUSTOMER HOT LINE The trained techni cians on our Customer Hot Line will provide immediate assis tance free of charge to you CUSTOMER HOT LINE 1 800 999 3756 Mon Fri 6 a m 6 p m MST 44 CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference ros d o USER S MANUAL p N our website at www proform com new products prizes fitness tips and much more TABLE OF CONTENTS IMPORTANT PRECAUTIONS 36 5 0552 28 886 seo he Bou a eee an Teese gi 2 BEFORE YOU BEGIN ela LE dia Aa ive eee a es clean 4 ASSEMBLY rire A pew Gee Sie phe A ee ee ee Ba ke ee A ee 5 OPERATION A2. installation or other consequential damages of whatsoever nature Some states do not allow the exclusion or limitation of in cidental or consequential damages Accordingly the above limitation may not apply to you The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of merchantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth herein Some states do not allow limitations on how long an implied warranty lasts Accordingly the above limitation may not apply to you This warranty gives you specific legal rights You may also have other rights which vary from state to state ICON HEALTH amp FITNESS INC 1500 S 1000 W LOGAN UT 84321 9813 Part No 175547 RO102A Printed in USA 2002 ICON Health Fitness Inc
3. Make sure that the power cord is plugged in c Unplug the power cord wait for five minutes and then plug the power cord back in d Remove the key from the console Reinsert the key fully into the console e If the treadmill still will not run please call our Customer Service Department toll free The displays of the console do not function properly a Check the batteries in the console If the batteries need to be replaced see BATTERY INSTALLATION on page 8 Most problems are the result of drained batteries b Remove the key from the console and UNPLUG THE POWER CORD Remove the two Resistance Bracket Bolts 78 two Star Washers 103 and two Washers 39 from the left Upright 11 Remove the screws from the hood Carefully remove the hood 11 Locate the Reed Switch 86 and the Magnet 87 on the left side of the Pulley 85 Turn the Pulley until the Magnet is aligned with the Reed Switch Make sure that the gap between the Magnet and the Reed Switch is about 1 8 If necessary loosen the Screw 82 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 12 PROBLEM The walking belt slows when walked on SOLUTION a Use only a single outlet surge suppressor that meets all of the specifications described on page 7 b If the walking belt is overtightened treadmill perfor mance may decrease and the walking bel
4. PART LIST Model No PFTL39310 Key No Qty OONOARWN A i di d d gt ONO A N RM SB RB Rm mB N BN SB ND E N ONMNNWNH OANA AA A BHA ANANAABAAA ANAT mm Description Handrail Key Clip Incline Leg Pivot Bolt Battery Cover Foot Rail Lift Motor Rear Roller Speed Potentiometer Speed Control Knob Console Assembly Upright Base Motor Belt Small Screw Storage Latch Frame Pivot Spacer 8 Cable Tie Incline Leg Pivot Nut Pulley Flywheel Fan Motor Motor Pulley Flywheel Fan Wire Harness Belt Guide Screw Motor Hood Hood Shield Small Screw Controller Motor Swivel Bolt Motor Tension Nut Small Star Washer Motor Tension Washer Motor Tension Bolt Incline Stop Bracket Belly Pan Clip Handrail Screw Extension Leg Latch Screw Ground Screw Wheel Bolt Wheel Wheel Nut Lift Nut Washer Base Pad Handrail Cap Latch Catch Reed Switch Clip Reed Switch Magnet Console Base Front Isolator Platform Screw Isolator Front Roller Pulley Front Roller Adj Bolt Incline Wheel Extension Leg Screw Handrail Screw Power Cord Key No Qty Bee eBNOBRARNNARANANNNNANNANANANABRANNAROARAAWA RAR ANRAWNNBRAND gt R0102A Description Power Cord Grommet Circuit Breaker 3 8 Washer Frame Pivot Bolt Latch Decal Motor Belly Pan Cable Tie Clamp Rear Platform Screw Releasable Tie Choke Belt Guide Belly Pan Fastener Walking Belt Walking Platform Belly Pan Electronics Screw Incline
5. floor To decrease the possibility of injury bend your legs and keep your back straight 11 TROUBLE SHOOTING Most treadmill problems can be solved by following the steps below Find the symptom that applies and follow the steps listed If further assistance is needed please call our Customer Service Department toll free at 1 800 999 3756 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays PROBLEM SOLUTION PROBLEM SOLUTION PROBLEM SOLUTION The power does not turn on a Make sure that the power cord is plugged into a surge suppressor and that the surge suppressor is plugged into a properly grounded outlet see page 7 Use only a single outlet surge suppressor that meets all of the specifications described on page 7 Important The treadmill is not compatible with GFCl equipped outlets o After the power cord has been plugged in make sure that the key is fully inserted into the console c Check the circuit breaker located on the treadmill frame near the power cord If the switch protrudes as shown the circuit breaker has tripped To reset Tripped oi the circuit breaker wait for five minutes and then press the switch back in Cc Reset The power turns off during use a Check the circuit breaker located on the treadmill frame near the power cord see the drawing above If the circuit breaker has tripped wait for five minutes and then press the switch back in b
6. 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 Important The treadmill is not compatible with GFCl equipped outlets This product is for use on a nominal 120 voit 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 only 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 it 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 TRAINING ZONES PERFORMANCE TIME DISTANCE Q ON RESET AE
7. is completed Assembly requires the included allen wrench j OTE a and your own phillips screwdriver and wire cutters gt Note The underside of the treadmill walking belt is coated with high performance lubricant During shipping a small amount of lubricant may be transferred to the top of the walking belt or the shipping carton This is a normal condition and does not affect treadmill performance If there is lubricant on top of the walking belt simply wipe off the lubricant with a soft cloth and a mild non abrasive cleaner MU O PO Extension Leg Screw Handrail Screw 53 4 Latch Screw 35 2 1 Cut the plastic tie off the side of the treadmill With the help of a second person carefully raise the Uprights 11 until the treadmill is in the position shown 2 Insert one of the Extension Legs 34 into the treadmill as shown Note It may be helpful to tip the Uprights 11 in the direction shown by the arrow as you insert the Extension Leg Make sure that the Base Pad 40 is on the indicated side of the Extension Leg Attach the Extension Leg with an Extension Leg Screw 53 Be sure to push on the head of the Extension Leg Screw while tightening it Attach the other Extension Leg 34 in the same way 3 Back out a Handrail Screw 53 from one of the Handrails 1 Insert the Handrail into the tube at the upper end of the right Upright 11 4 Align the hole in the Handrai
8. the new PROFORM CROSS WALK 460 treadmill The CROSSWALK 460 treadmill combines advanced technology with innovative design to let you enjoy an excellent form of cardiovascular ex ercise in the convenience and privacy of your home And when you re not exercising the unique CROSS WALK 460 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 Upper Body Arms Handrail Storage Latch Walking Belt Foot Rail Rear Roller Adjustment Bolts please call our Customer Service Department toll free at 1 800 999 3756 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays To help us assist you please note the product model number and serial number before calling The model number of the treadmill is PFTL39310 The serial num ber can be found on a decal attached to the treadmill see the front cover of this manual for the location Before reading further please review the drawing below and familiarize yourself with the labeled parts Water Bottle Holder Bottle not included Upright RIGHT SIDE Circuit Breaker Cushioned Walking Platform for maximum exercise comfort Incline Leg ASSEMBLY Assembly requires two people Set the treadmill in a cleared area and remove all packing materials Do not dispose of the packing materials until assembly
9. ND ADJUSTMENT coco 7 HOW TO FOLD AND MOVE THE TREADMILL cccccccccoc nanen n ranere 10 TROUBLE SHOOTING ica ty Oa pee ae aaa A ashes ay it 12 CONDITIONING GUIDELINES 14 ORDERING REPLACEMENT PARTS Back Cover LIMITED WARRANTY conoci a5 oe iene E E Geeta ee eee dee abe deed eae eed enews Back Cover Note An EXPLODED DRAWING and a PART LIST are attached in the center of this manual Save the EXPLODED DRAWING and PART LIST for future reference IMPORTANT PRECAUTIONS A WARN l N G To reduce the risk of burns fire electric shock or injury to persons read the following important precautions and information before operating the treadmill 1 Itis the responsibility of the owner to ensure both men and women Always wear athletic that all users of this treadmill are adequately shoes Never use the treadmill with bare feet informed of all warnings and precautions wearing only stockings or in sandals 2 Use the treadmill only as described 10 When connecting the power cord see page 7 plug the power cord into a surge suppressor 3 Place the treadmill on a level surface with not included and plug the surge suppressor eight feet of clearance behind it Do not place into a grounded circuit capable of carrying 15 the treadmill on a surface that blocks any air or more amps No other appliance should be on openings To protect the floor or carpet from the same circuit Do not use an extension cord damage place a mat under the treadm
10. ROBIC CALS F CALS SPEED FAT BURN j gt INSERT KEY p gt PRESS ON RESET BUTTON kee RESET SET SPEED POWER INCLINE Note If there is a thin sheet of clear plastic on the face of the console remove it before operating the console WARM UP COOL DOWN RESET gt A 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 at the lower right while using the treadmill When the key is removed from the console the walking belt will stop e Adjust the speed in small increments e The training zones marked beside the speed control are general guidelines only See page 14 for more information e To reduce the possibility of electric shock keep the console dry Avoid spilling liquids on the console and use only a sealable water bottle BATTERY INSTALLATION The console requires two AA batteries not in cluded Alkaline batteries are recommended Open the battery cover as shown in the drawing at the upper right Insert two batteries into the battery compartment making sure that the negative ends of the batteries are touching the springs in the battery compartment Close the battery cover push up on the battery cover tab and then push the tab forward as shown in the inset drawing Be sure th
11. SET position and remove the key from the console The displays will turn off about five min utes after the key is removed Note Any time that the walking belt is stopped and the ON RESET button is not pressed for five minutes the dis plays will automatically turn off in order to con serve the batteries HOW TO USE THE UPPER BODY ARMS Upper Body As you exercise on the treadmill you can hold either the handrails or the upper body arms The upper body arms are designed to exercise your arms shoulders and back for a total body workout Hold one upper body arm with each hand and move them forward and back as you walk on the treadmill To vary the intensity of your upper body exercise the resis tance of the upper body arms can be adjusted To increase the resistance turn the resistance knobs clockwise to de crease the resistance turn the knobs counterclockwise Resistance Knobs A LLL HOW TO FOLD AND MOVE THE TREADMILL HOW TO FOLD THE TREADMILL FOR STORAGE Before folding the treadmill unplug the power cord CAUTION You must be able to safely lift 45 pounds 20 kg in order to raise lower or move the treadmill 1 Hold the treadmill with your hands in the locations shown at the right To decrease the possibility of injury bend your legs and keep your back straight As you raise the treadmill make sure to lift with your legs rather than your back Raise the treadmill about halfway to the vertica
12. Wire Harness Upright Grommet Isolator Screw Allen Wrench Frame Front Endcap Incline Wheel Bolt Resistance Bracket Bolt Incline Wheel Nut Ground Wire Hood Screw Front Incline Leg Rear Roller Adj Bolt Rear Endcap Extension Leg Assembly Incline Motor Bolt Belly Pan Screw Foam Grip Left Upper Body Arm w Foam Grip Resistance Bolt Resistance Bracket Resistance Sleeve Resistance Cone Right Upper Body Arm w Foam Grip Spring Washer Thrust Washer Thrust Bearing Resistance Knob Handrail Screw Motor Belt Shield Book Rack Book Rack Screw Star Washer 14 White Wire M F 5 Black Wire 2 Ring 8 White Wire Pigtail User s Manual Includes all parts shown in the box These parts are not illustrated R0102A EXPLODED DRAWING Model No PFTL39310 ORDERING REPLACEMENT PARTS To order replacement parts call our Customer Service Department toll free at 1 800 999 3756 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays When ordering parts please be prepared to give the following information The MODEL NUMBER OF THE PRODUCT PFTL39310 The NAME OF THE PRODUCT PROFORM CROSSWALK 460 treadmill The SERIAL NUMBER OF THE PRODUCT see the front cover of this manual The KEY NUMBER AND DESCRIPTION OF THE PART S see the EXPLODED DRAWING and PART LIST attached in the center of this manual If possible place the treadmill near your telephone for easy referen
13. 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 damaged always use a surge suppressor with your treadmill see drawing 1 at the right To purchase a surge suppressor see your local PROFORM dealer or call 1 800 806 3651 and order part number 146148 Use only a single outlet surge suppressor that is UL 1449 listed as a transient voltage surge sup pressor 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 There must be a monitoring light on the surge suppressor to indi cate whether it is functioning properly Failure to use a properly functioning surge suppressor could result in damage to the control system of the treadmill If the control system is damaged the walking belt may change speed or stop unexpect edly which may result in a fall and serious injury 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
14. at 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 It may also be helpful to set the speed control on the console to AEROBIC to help you maintain the proper intensity level See page 9 High Performance Athletic Conditioning If your goal is high performance athletic conditioning set the speed control on the console to PERFOR MANCE to help you maintain the proper intensity level See page 9 Note During the first few weeks of your exercise program keep your heart rate near the low end of your training zone HOW TO MEASURE YOUR HEART RATE To measure your heart rate stop exer cising and place two OTD fingers on your wrist fay as shown Take a six second heartbeat count and multiply E the result by ten to find your heart rate A six second count is used because your heart rate drops quickly when you stop exercising If your heart rate is too high or too low adjust the speed or incline of the treadmill accordingly WORKOUT GUIDELINES A well rounded workout includes the following three important parts A Warm up Start each workout with 5 to 10 minutes of stretching and light exercise see SUGGESTED STRETCHES on page 15 A proper warm up increases y
15. at the tab locks into place STEP BY STEP CONSOLE OPERATION Before operating the console make sure that the power cord is properly plugged in See HOW TO PLUG IN THE POWER CORD on page 7 Stand on the foot rails of the treadmill Find the clip at tached to the key and slide the clip onto the waistband of your clothing Next insert the key into the console Test the clip by carefully taking a few steps back ward until the key is pulled from the console If the key is not pulled from the console adjust the posi tion of the clip as needed Follow the steps below to operate the console Insert the key into the power switch Inserting the key will not turn on the dis plays The displays will turn on when the ON RESET button is pressed or when the walking belt is started CS Note If you just installed batteries the displays will already be on Reset the speed control Slide the speed control down to the RESET position Note Each time the walking belt is stopped the speed control must be moved to the RESET position before the walking belt can be restarted WARM UP COOL DOWN Start the walking belt After you have moved the speed control to the RESET position slowly slide it upward until the walking belt begins to move at slow speed Carefully step onto the walking belt and begin ex ercising Change the speed of the walking belt as desired by sliding t
16. ce when calling PROFORM is a registered trademark of ICON Health amp Fitness Inc LIMITED WARRANTY ICON Health amp Fitness Inc ICON warrants this product to be free from defects in workmanship and material under normal use and service conditions for a period of ninety 90 days from the date of pur chase This warranty extends only to the original purchaser ICON s obligation under this warranty is lim ited to replacing or repairing at ICON s option the product at one of its authorized service centers All products for which warranty claim is made must be received by ICON at one of its authorized service centers with all freight and other transportation charges prepaid accompanied by sufficient proof of pur chase All returns must be pre authorized by ICON This warranty does not extend to any product or damage to a product caused by or attributable to freight damage abuse misuse improper or abnormal usage or repairs not provided by an ICON authorized service center to products used for commercial or rental purposes or to products used as store display models No other warranty beyond that specifically set forth above is authorized by ICON ICON is not responsible or liable for indirect special or consequential damages arising out of or in con nection with the use or performance of the product or damages with respect to any economic loss loss of property loss of revenues or profits loss of enjoyment or use costs of removal
17. he speed control To stop the walking belt step onto the foot rails and slide the speed control to the RESET position Note During the first few minutes that you use the treadmill inspect the alignment of the walking belt and align it if necessary see page 13 Adjust the incline of the treadmill as desired To change the incline of the treadmill press the top or bottom of the in cline control until the desired incline level is reached g Monitor your progress with the two displays TIME DISTANCE dis play this display shows the elapsed time and the distance that you have walked or run in miles Every seven seconds the dis play will change from one number to the other as shown by the arrows in the display TIME DISTANCE CALS FAT CALS SPEED display This display shows the ap proximate numbers of calories and fat calories you have burned See FAT BURNING on page 14 In addition the display shows the speed of the walking belt in miles per hour Every seven seconds the display will change from one number to the next as shown by the arrows in the display 2 O G Arrow WEI CALS F CALS SPEED To reset the displays at any time press the ON RESET button ON RESET When you are finished exercising stop the walking belt and remove the key Step onto the foot rails slide the speed control to the RE
18. ill 11 Use only a single outlet surge suppressor that 4 Keep the treadmill indoors away from mois meets all of the specifications described on ture and dust Do not put the treadmill in a page 8 To purchase a surge suppressor see garage or covered patio or near water your local PROFORM dealer or call 1 800 806 3651 and order part number 146148 5 Do not operate the treadmill where aerosol products are used or where oxygen is being 12 Failure to use a properly functioning surge administered suppressor could result in damage to the con trol system of the treadmill If the control sys 6 Keep children under the age of 12 and pets tem is damaged the walking belt may change away from the treadmill at all times speed or stop unexpectedly which may result in a fall and serious injury 7 The treadmill should be used only by persons weighing 250 pounds or less 13 Keep the power cord and the surge suppres sor away from heated surfaces 8 Never allow more than one person on the treadmill at a time 14 Never move the walking belt while the power is turned off Do not operate the treadmill if 9 Wear appropriate exercise clothing when the power cord or plug is damaged or if the using the treadmill Do not wear loose cloth treadmill is not working properly See BE ing that could become caught in the treadmill FORE YOU BEGIN on page 4 if the treadmill is Athletic support clothes are recommended for not working properly 15 Ne
19. 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 exer cise HEART RATE TRAINING ZONE C ID Y MAX BPM Fat Burn Max Burn Aerobic 125 145 165 30 138 55 40 130 50 125 60 TE 118 70 95 110 80 MET 103 To find the proper heart rate for you first find your age on the left side of the chart ages are rounded off to the nearest ten years Next find the three numbers to the right of your age The three numbers are your training zone The lower two numbers are recom mended heart rates for fat burning the higher number is the recommended heart rate for aerobic exercise Fat Burning To burn fat effectively you must exercise at a relatively low intensity level for a sustained period of time During the first few minutes of exercise your body uses easily accessible carbohydrate calories for energy Only after the first few minutes does your body begin to use stored fat calories for energy If your goal is to burn fat adjust the speed and incline of the treadmill until your heart rate is near one of the lower two numbers in your training zone It may also be helpful to set the speed control on the console to FAT BURN to help you main tain the proper intensity level See page 9 Aerobic Exercise If your goal is to strengthen your cardiovascular sys tem your exercise must be aerobic Aerobic exercise is activity th
20. l 1 with the indicated hole in the Upright 11 Tighten a Handrail Screw 53 into the Upright and the Handrail at the angle shown in drawing 4b It may be helpful to lift up and push down on the Handrail as you thread the Handrail Screw Attach the other Handrail to the left Upright as described in steps 3 and 4 not shown 5 Attach the Storage Latch 14 to the left Upright 11 with two Latch Screws 35 Be careful not to overtighten the Latch Screws 6 Make sure that all parts are tightened before you use the treadmill Keep the included allen wrench in a secure place The allen wrench is used to adjust the walking belt see page 13 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 DAN GER 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
21. l position 2 Move your right hand to the position shown and hold the treadmill firmly Raise the treadmill until the storage latch closes over the catch Make sure that the storage latch is fully engaged over the catch To protect the floor or carpet from damage place a mat under the treadmill Keep the treadmill out of direct sunlight Do not leave the treadmill in the stor age position in temperatures above 85 Fahrenheit 10 HOW TO MOVE THE TREADMILL Before moving the treadmill convert the treadmill to the stor age position as described on page 10 Make sure that the storage latch is closed fully over the catch 1 Hold the upper ends of the handrails Place one foot on the base as shown 2 Tilt the treadmill back until it rolls freely on the front wheels Carefully move the treadmill to the desired loca tion To reduce the risk of injury use extreme caution while moving the treadmill Do not move the treadmill over an uneven surface 3 Place one foot on the base and carefully lower the tread mill until it is resting in the storage position HOW TO LOWER THE TREADMILL FOR USE 1 Hold the upper end of the treadmill with your right hand as shown Using your left thumb press the storage latch and hold it Pivot the treadmill until the frame and foot rail are past the storage latch 2 Hold the treadmill firmly with both hands and lower the treadmill to the floor Do not drop the treadmill frame to the
22. m consult your physician This is especially important for persons over the age of 35 or persons with pre existing health problems Read all instructions before using ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product SAVE THESE INSTRUCTIONS The decal shown at the right has been placed on your treadmill If the decal is missing or if it is not legible please call our Customer Service Department toll free to order a free replace ment decal see ORDERING REPLACEMENT PARTS on the back cover of this manual Apply the decal in the location shown Note Decal is shown at 38 of actual size AWARNING ES yourself and others from risk of serious injury Read the user s manual and Fully engage storage latch Stand only on side rails when starting or Never allow children on or Keep clothing fingers and hair before treadmill is moved or stopping treadmill around treadmill away from moving belt stored Change speed in small increments Remove key when not in use Never try to adjust or fix the Reduce incline to lowest level a belt while it is moving before folding treadmill into Hold handrails to prevent falling and always g storage position wear the safety clip while operating treadmill Always wear athletic shoes while operating treadmill Stop if you feel faint dizzy or short of breath BEFORE YOU BEGIN Thank you for selecting
23. our body temperature heart rate and circulation in preparation for exercise 14 Training Zone Exercise After warming up increase the intensity of your exer cise until your pulse is in your training zone for 20 to 60 minutes During the first few weeks of your exer cise program do not keep your pulse in your training zone for longer than 20 minutes Breathe regularly and deeply as you exercise never hold your breath A Cool down Finish each workout with 5 to 10 minutes of stretching SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right Move slowly as you stretch never bounce 1 Toe Touch Stretch Stand with your knees bent slightly and slowly bend forward from your hips Allow your back and shoulders to relax as you reach down toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Hamstrings back of knees and back 2 Hamstring Stretch Sit with one leg extended Bring the sole of the opposite foot to ward you and rest it against the inner thigh of your extended leg Reach toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times for each leg Stretches Hamstrings lower back and groin 3 Calf Achilles Stretch With one leg in front of the other reach forward and place your hands against a wall Keep your back leg straight and your back foot flat on the floor Bend your front leg lean forward and m
24. ove your hips toward the wall Hold for 15 counts then relax Repeat 3 times for each leg To cause further stretching of the achilles ten dons bend your back leg as well Stretches Calves achilles ten dons and ankles 4 Quadriceps Stretch With one hand against a wall for balance reach back and grasp one foot with your other hand Bring your heel as close to your but tocks as possible Hold for 15 counts then relax Repeat 3 times for both legs Stretches Quadriceps and hip muscles 5 Inner Thigh Stretch Sit with the soles of your feet together and your knees outward Pull your feet toward your groin area as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Quadriceps and hip muscles to cool down This will increase the flexibility of your muscles and will help to prevent post exercise 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 REMOVE THIS EXPLODED DRAWING AND PART LIST FROM THE MANUAL Save this EXPLODED DRAWING and PART LIST for future reference Note Specifications are subject to change without notice For information about ordering replacement parts see the back cover of the User s Manual
25. rm 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 PROBLEM ONE OF THE UPPER BODY ARMS SQUEAKS DURING USE SOLUTION a Correcting this problem requires a small amount of white marine grease available at most hard ware Stores Turn the Resistance Knob 98 counterclockwise until it can be removed Remove the Resistance Cone 93 and the Upper Body Arm 89 along with the 3 8 Washers 57 Spring Washer 95 Thrust Washers 96 and Thrust Bearing 97 Note If the Resistance Sleeve 92 comes out of the Resistance Bracket 91 press it back in Apply a thin layer of white marine grease to the outer surface of the Resistance Cone 93 Reattach all parts in the order shown at the right 13 CONDITIONING GUIDELINES AWARN ING Before beginning this or any exercise program consult your physician This is especially important for in dividuals over the age of 35 or individuals with pre existing health problems The following guidelines will help you to plan your ex ercise program For more detailed exercise informa tion obtain a reputable book or consult your physician EXERCISE INTENSITY Whether your goal is to burn fat or to strengthen your cardiovascular system the key to achieving the de sired results is to exercise with the proper intensity The proper
26. t may be come damaged Remove the key and UNPLUG THE POWER CORD Using the allen wrench turn both rear roller adjustment bolts counterclockwise 1 4 of a turn When the walking belt is properly tightened you should be able to lift each side of the walking belt 2 to 3 inches off the walking platform Be careful to keep the walking belt centered Plug in the power cord in sert the key and run the treadmill for a few minutes Repeat until the walking belt is properly tightened Rear Roller Adjustment Bolts c If the walking belt still slows when walked on call our Customer Service Department toll free PROBLEM The walking belt is off center or slips when walked on SOLUTION a If the walking belt has shifted to the left first re move the key and UNPLUG THE POWER CORD Using the allen wrench turn the left rear roller bolt clockwise 1 2 of a turn Be careful not to overtighten the walking belt If the walking belt has shifted to the right turn the left rear roller bolt counterclockwise 1 2 of a turn 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 slips when walked on first remove the key and UNPLUG THE POWER CORD Using the allen wrench turn both rear roller bolts clockwise 1 4 of a turn When the walking belt is correctly tight ened you should be able to lift each side of the walk ing belt 2 to 3 inches off the walking platfo
27. ver start the treadmill while you are sure that the storage latch is fully closed standing on the walking belt Always hold the handrails or upper body arms while 20 Inspect and tighten all parts of the treadmill using the treadmill every three months 16 The treadmill is capable of high speeds 21 Never drop or insert any object into any Adjust the speed in small increments to opening avoid sudden jumps in speed 22 DANGER Always unplug the power 17 Never leave the treadmill unattended while cord immediately after use before cleaning it is running Always remove the key and un the treadmill and before performing the plug the power cord when the treadmill is maintenance and adjustment procedures not in use described in this manual Never remove the motor hood unless instructed to do so by 18 Do not attempt to raise lower or move the an authorized service representative treadmill until it is properly assembled See Servicing other than the procedures in this ASSEMBLY on page 5 and HOW TO FOLD manual should be performed by an autho AND MOVE THE TREADMILL on page 10 rized service representative only You must be able to safely lift 45 pounds 20 kg to raise lower or move the treadmill 23 This treadmill is intended for in home use only Do not use this treadmill in any com 19 When folding or moving the treadmill make mercial rental or institutional setting AWARN l NG Before beginning this or any exercise progra
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