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USER`S MANUAL - Green Fit Co.

1. 34 FREEMOTION is a registered trademark of ICON IP Inc 2 IMPORTANT PRECAUTIONS A WARN ING 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 10 11 It is the responsibility of the owner to ensure that all users of the treadmill are adequately informed of all warnings and precautions Use the treadmill only as described Place the treadmill on a level surface with at least eight feet of clearance behind it and two feet on each side Do not place the treadmill on any surface that blocks air openings To protect the floor or carpet from damage place a mat under the treadmill Keep the treadmill indoors away from mois ture and dust Do not place the treadmill in a garage or covered patio or near water Do not operate the treadmill where aerosol products are used or where oxygen is being administered Do not operate the treadmill until it is properly assembled see ASSEMBLY on page 7 Inspect and properly tighten all parts of the treadmill regularly Keep children under the age of 12 and pets away from the treadmill at all times The treadmill should not be used by persons weighing more than 350 pounds Do not allow more than one person on the treadmill at a time When connecting the power cord see page 9 plug the power cord into a surge suppres sor not included and plug the su
2. 2 SYMPTOM THE POWER TURNS OFF DURING USE a Check the circuit breaker located on the treadmill frame near the power cord see c above If the circuit breaker has tripped wait for five minutes and then press the switch back in b Make sure that the power cord is plugged in If the power cord is plugged in unplug it wait for five minutes and then plug it back in c Remove the key from the console Reinsert the key into the console d Make sure that the on off switch is in the on position e If the treadmill still will not run please see the front cover of this manual 3 SYMPTOM THE WALKING BELT SLOWS WHEN WALKED ON a Use only a single outlet surge suppressor that meets all of the specifications described on page 11 b If the walking belt is overtightened performance may de crease and the walking belt may be damaged If the walking belt is properly tightened you should be able to lift each edge of the walking belt 1 to 2 inches off the walking plat form If adjustments need to be made first remove the key and unplug the power cord Using the included hex key turn both rear roller bolts counterclockwise 1 4 of a turn Be careful to keep the walking belt centered Then plug in the power cord insert the key and use the treadmill for a few minutes Repeat until the walking belt is properly tight ened c If the walking belt still slows when walked on please see the front cover of this manual 25 4 SYMPTOM
3. 27 9 SYMPTOM TELEVISION RECEPTION IS POOR a For the television to operate properly good reception is necessary If you are using an antenna make sure that it is properly connected and adjusted for optimal reception See ANTENNA CONNECTIONS on page 9 b Check for the problems listed below and follow the applicable instructions e Ignition black spots or horizontal streaks that appear or a picture that flutters or drifts Usually this is caused by interference from automobile ignition systems neon lamps electric drifts or other electric ap pliances Try changing the position of the treadmill or other electric appliances to correct the problem e Ghosts Ghosts are caused by the television signal following two paths one is the direct path and the other is reflected from tall buildings hills or other objects Change the direction or position of the antenna to improve reception Snow lf the treadmill is located in the fringe area of a television station where the signal is weak the picture may be marred by the appearance of small dots If the signal is weak it may be necessary to in stall an external antenna to improve the picture Note If one of these symptoms appears when the cable from a cable company is connected the symptom may be caused by the local company broadcast HOW TO MOVE THE TREADMILL Note It may be helpful to leave the treadmill at an in cline when moving it Before moving the treadmill make
4. Plug the other end of the cable into the PHONES jack or LINE OUT jack on your computer Plug your headphones into the other jack on the console Headphones HOW TO CONNECT YOUR VCR Note If your VCR has an unused AUDIO OUT jack see instruction A below If the AUDIO OUT jack is being used see instruction B If you have a TV with a built in VCR see instruction B If your VCR is connected to your home stereo see HOW TO CONNECT YOUR HOME STEREO on page 21 A Plug one end of the audio cable into the jack on the left side of the console Plug the other end of the cable into the included adapter Plug the adapter into the AUDIO OUT jack on your VCR Audio Adapter Cable Plug one end of the audio cable into the jack on the left side of the console Plug the other end of the cable into the included adapter Plug the adapter into an RCA Y adapter available at electronics stores Next remove the wire that is currently plugged into the AUDIO OUT jack on your VCR and plug the wire into the unused side of the Y adapter Plug the Y adapter into the AUDIO OUT jack on your VCR Audio Y adapter o Cable ES E Wire removed from AUDIO OUT jack HOW TO OPERATE THE PERSONAL TELEVISION IMPORTANT Before operating the television you must connect an antenna a 75 ohm CATV cable or a VCR to the 75 ohm antenna terminal on the tread mill See page 9 for instructions Follow the steps below to operate t
5. o HOW TO CONNECT YOUR HOME STEREO Note If your stereo has an unused LINE OUT jack see instruction A below If the LINE OUT jack is being used see instruction B A Plug one end of the audio cable into the jack on the left side of the console Plug the other end of the cable into the included adapter Plug the adapter into the LINE OUT jack on your stereo Audio Adapter Cable d o B Plug one end of the audio cable into the jack on the left side of the console Plug the other end of the cable into the LINE OUT jack on your stereo Plug one end of the audio cable into the jack on the left side of the console Plug the other end of the cable into the included adapter Plug the adapter into an RCA Y adapter available at electronics stores Next remove the wire that is currently plugged into the LINE OUT jack on your stereo and plug the wire into the unused side of the Y adapter Plug the Y adapter into the LINE OUT jack on your stereo es C Plug one end of the audio cable into the indicated jack on the left side of the console Plug the other end of the cable into the PHONES jack on your stereo Plug your headphones into the other jack on the console Audio Y adapter Cable a LINE OUT jack Headphones 21 HOW TO CONNECT YOUR COMPUTER A Plug one end of the audio cable into the indicated jack on the left side of the console
6. the treadmill as shown 6 After the treadmill is moved to the location where it will be used see HOW TO MOVE THE TREADMILL on page 28 make sure that both Rear Feet 5 and both Wheels not shown rest firmly on your floor If the treadmill rocks slightly on your floor loosen the Rear Foot Locknut 113 above the right Rear Foot Turn the right Rear Foot clockwise or counterclockwise until the rocking motion is eliminated Then retighten the Rear Foot Locknut 7 Note the location of the 75 ohm antenna terminal on the treadmill For the television to operate properly an antenna a 75 ohm CATV cable or a VCR must be connected to the 75 ohm antenna terminal see page 9 Antenna Terminal 8 Make sure that all parts are properly tightened before you use the treadmill Keep the included hex keys for adjustment purposes To protect the floor or carpet from damage place a mat under the treadmill Before the personal television can be used you must connect an antenna a 75 ohm CATV cable or a VCR to the 75 ohm antenna terminal on the treadmill frame Note No antenna cable or adapter is included HOW TO CONNECT AN ANTENNA Indoor Antenna 1 Place a VHF antenna in the desired loca tion Connect the 300 ohm flat wire from the antenna to a 300 ohm to 75 ohm adapter Screwdriver VHF 300 300 to 75 Ohm Adapter 2 Press the 300 ohm to 75 ohm adapter onto the 75 ohm an tenna terminal VHF Antenna 300 to 75
7. If the chest pulse sensor does not function properly see CHEST PULSE SENSOR TROUBLESHOOTING on page 10 battery should be replaced To replace the battery locate Y Cover the battery cover on the back of the sensor unit Insert a coin into the slot in the cover and turn the cover counter CR2032 clockwise to the open position Then remove the cover Battery Rubber Next remove the old battery from the sensor unit Insert a Gasket new CR 2032 battery making sure that the writing is on top In addition make sure that the rubber gasket is in place in the sensor unit Reattach the battery cover and turn it to the closed position 26 6 SYMPTOM THE SURFACE OF THE WALKING PLATFORM IS DAMAGED a Both sides of the walking platform are designed to be used as walking surfaces If the surface becomes damaged or if there is any wood showing through the coating the walking platform can be turned over The walking platform typically needs to be turned over after approximately 6 000 to 7 500 miles Follow the in structions below to turn over the walking platform Remove the key and unplug the power cord Remove the two Hood Screws 2 and lift off the Motor Hood 1 Next re move the two Rear Roller Bolts 82 the two Roller Guard Screws 80 and the Right and Left Roller Guards 81 83 Next remove the six Platform Screws 6 Lift the Rear Roller 79 and slide it out of the Walking Belt 71 Lift the W
8. Various factors including the user s move ment may affect the accuracy of heart rate readings The pulse sensors are intended only as an exercise aid in determining heart rate trends in general 19 Never leave the treadmill unattended while it is running Always remove the key unplug the power cord and move the on off switch to the off position when the treadmill is not in use 20 Do not change the incline of the treadmill by placing objects under it 21 Never insert or drop any object into any opening 22 Make sure to perform all maintenance proce dures outlined in this manual Failure to do so Will void the warranty and may result in dam age to the treadmill DANGER Always unplug the power cord immediately after use before cleaning the treadmill and before performing the main tenance and adjustment procedures de scribed in this manual Servicing other than the procedures in this manual should be per formed by an authorized service representa tive only 24 The treadmill is intended for in home use only Do not use the treadmill in a commercial rental or institutional setting 25 1 an outside antenna or cable system is con nected make sure that the antenna or cable system is grounded to provide some protec tion against voltage surges and built up static charges Section 810 of the National Electrical Code ANSI NFPA No 70 1984 pro vides information with respect to proper grounding of the ma
9. 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 the included hex keys 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 1 Slide the Right and Left Uprights 95 97 onto the brack ets near the front of the Frame 76 Make sure that the Uprights are on the correct sides the indicated holes must be facing inward Raise the Right Upright 95 until the lower hole in the front of the Right Upright is aligned with the upper hole in the bracket on the Frame 76 Finger tighten an Upright Bolt 96 into the Right Upright and the bracket Do not tighten the Upright Bolt yet Repeat this step with the Left Upright 97 2 While a second person holds the Handrail 91 near the Uprights 95 97 feed the Upright Wire Harness 100 in the Handrail down into the Right Upright and feed the TV Cable 127 down into the Left Upright Next pull the ends of the Upright Wire Harness and the TV Cable out of the lower ends of the Uprights If there are wire ties on the ends of the Up
10. 000000 Main Display DISTANCE For accurate Calorie CALORIES count enter weight nad 1 cci r30 QUICK SPEED mph GENERAL INSTRUCTIONS 1 Stand on side rails 2 Insert power key and attach safety clip to clothing at waistline 3 Select MODE adjust flashing max speed and incline with corresponding or buttons if desired 4 Press START FEATURES OF THE CONSOLE The console offers an impressive array of features de signed to make your workouts at home more effective When the manual mode of the console is selected you can change the speed and incline of the treadmill with the touch of a button As you exercise the console will provide continuous exercise feedback The console will also display your heart rate when you use the handgrip pulse sensor or the chest pulse sensor Six preset workout programs are also offered Each program automatically controls the speed and incline of the treadmill to give you an effective workout 12 In addition the console offers three pulse driven pro grams that adjust the speed and incline of the treadmill to keep your heart rate near target levels during your workouts and a unique fitness test program that mea sures your relative fitness level Wh
11. FREEMOTION 3500 XLS treadmill Model No VFMTL1206 0 Serial No The serial number is found in the location shown below Write the serial number in the space above Serial Number Decal At FreeMotion Fitness we re committed to providing com plete customer satisfaction If you have questions see HOW TO CONTACT CUSTOMER CARE on the back cover of this manual CAUTION nds e E USER S MANUAL using this equipment Keep this manual for future reference FREEMOTION 3500 XLS treadmill TABLE OF CONTENTS IMPORTANT PRECAUTIONS 00 0000 cece eee ee BEFORE YOU BEGIN Life DMR aoa 6 ASSEMBLY bre wEbpe A aie yadda Cale Ro RUE 7 HOW TO USE THE CHEST PULSE SENSOR cse cia o RR m hr eee ARR we eR Gc KR 10 TREADMILE OPERATION 2 25 eos siea si ane erae e ERE ER RR ERE ROO RP lel Ra WE tego a 11 TROUBLESHOOTING xtd Babe E pha PARURE Gian dard e A in RPM m acai 25 SIX MONTH PREVENTIVE MAINTENANCE RECORD 29 EXERCISE GUIDELINES 5 1 xr once ee SOR E dus RC Ha Re tan 30 PART LIST da 32 EXPLODED DRAWING Seance
12. MODE button repeatedly until the main display appears as shown below Press the START button or the SPEED button to start the walking belt A moment after the button is pressed the walking belt will begin to move at 1 mph Hold the handrails and begin walking 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 increments of 0 5 mph To change the speed quickly press the QUICK SPEED buttons The speed range is 0 5 mph to 12 mph Note After the buttons are pressed it may take a moment for the treadmill to reach the se lected speed setting As you exercise change the speed of the walking belt as de sired by pressing the To stop the walking belt press the STOP button The time will begin to flash in the main display Note If the walking belt is stopped and no console buttons are pressed for five minutes the console will enter a time out mode and the words PUSH ANY BUTTON TO START A NEW PROGRAM will begin to scroll across the main display To restart the walking belt press the START button or the SPEED button and then adjust the speed as desired 14 Change the incline of the treadmill as desired To change the incline of the treadmill press the INCLINE and but Leb tons Each time a button is pressed the incline will change by 0 5 The incline range is 0 to 15 Note Afte
13. Ohm on the treadmill Adapter frame near the power cord 75 Ohm Terminal Outdoor Antenna Note Outdoor antennas are subject to weathering that can reduce signal quality Inspect your antenna and the lead in wiring before connecting the antenna Combination VHF UHF Antennas 300 Ohm Flat Wire 75 Ohm Terminal 75 Ohm ATV Cabl 300 to 75 SATY GANIS Ohm Adapter 75 Ohm CATV Cable 300 Ohm Flat Wire 1 See the drawing near the bottom of this page Connect the 300 ohm flat wire from the antenna to a 300 ohm to 75 ohm adapter 2 Press the 300 ohm to 75 ohm adapter onto the 75 ohm antenna terminal on the treadmill frame near the power cord 75 Ohm CATV Cable 1 See the drawing near the bottom of this page Connect the 75 ohm CATV cable from the antenna to the 75 ohm antenna terminal on the treadmill frame near the power cord HOW TO CONNECT A 75 OHM CATV CABLE 1 Connect a 75 ohm CATV cable to the 75 ohm antenna terminal on the treadmill frame near the power cord 75 Ohm CATV Cable 75 Ohm Terminal HOW TO CONNECT A VCR 1 Connect one end of a 75 ohm CATV cable to the video output jack on your VCR 2 Plug in the power cord of your VCR See your VCR user s manual for proper grounding instructions 3 Connect the 75 ohm CATV cable to the 75 ohm an tenna terminal on the treadmill frame near the power cord Note To operate the television with your VCR make sure that channe
14. Qty 1 1 Motor Hood 54 2 Idler Arm Nut 2 2 Hood Screw 55 4 Motor Bolt 3 12 Foot Rail Screw 56 1 Pulley Washer 4 2 Hood Mounting Clip 57 1 Power Wire Harness 5 2 Rear Foot 58 4 Rail Endcap Screw 6 6 Platform Screw 59 4 Plastic Standoff 7 6 Isolator 60 1 CD Holder Foam Long 8 1 Pulse Plate Wire 61 1 Incline Motor 9 7 Isolator Nut 62 1 Incline Motor Bolt Lower 10 1 Foot Rail Left 63 1 Cup Holder Foam 11 2 Foot Rail Inset 64 2 Wheel Bolt 12 4 Pulse Sensor Base 65 2 Wheel 13 1 Left Front Endcap 66 2 Incline Leg Bolt 14 1 Idler Arm Bolt 67 2 Incline Leg Nut 15 4 Pulley Screw 68 4 Mounting Clip 16 2 Magnet 69 1 Incline Leg 17 3 Tie Block 70 1 Walking Platform 18 1 Outlet Cover 71 1 Walking Belt 19 1 Outlet Back 72 1 Right Front Endcap 20 1 Motor Belt 73 1 Front Roller Pulley 21 1 Pulley Bolt 74 20 Foot Rail Screw Power Box Screw 22 1 Chest Pulse Strap 75 1 Right Foot Rail 23 6 Small Star Washer 76 1 Frame 24 2 Frame Insert 77 6 Small Insert 25 1 Idler Pulley 78 6 Endcap Screw 26 1 Front Roller Bolt 79 1 Rear Roller 27 2 Lock Washer 80 2 Roller Guard Screw 28 2 Ground Nut 81 1 Roller Guard Right 29 1 Static Decal 82 2 Rear Roller Adj Bolt 30 1 Idler Arm Spring 83 1 Roller Guard Left 31 4 Motor Nut 84 1 Left Rear Endcap 32 1 Idler Arm 85 1 Cup Holder Insert 33 1 Reed Switch Clamp 86 1 CD Holder Insert 34 1 Reed Switch 87 1 Key Clip 35 1 Console Ground Wire 88 1 Console Assembly 36 1 Power Board Harness 89 1 Jack 37 1 CD Holder Foam 90 2 Ha
15. See GETTING STARTED on page 13 2 Select one of the six preset programs When the key is inserted the manual mode will automatically be selected To select one of the six preset programs press the MODE button repeat edly until the words CARDIO WALK 1 CARDIO WALK 2 ENDURANCE 1 ENDURANCE 2 FIN ISH LINE 1 or FINISH LINE 2 appear in the main display Note CARDIO WALK 1 is a low intensity walking program CARDIO WALK 2 is a low inten sity running program ENDURANCE 1 isa medium intensity walking program ENDURANCE 2 is a medium intensity running program FINISH LINE 1 is a high intensity walking program and FINISH LINE 2 is a high intensity running program INCLINE When a preset program is selected the maximum incline setting for the program will flash at the left end of the main display and the maximum speed setting will flash at the right end of the main dis play After three seconds the name of the se lected program and the total program time will Scroll across the main display When a preset pro gram is selected the matrix will show a graph representing the speed settings for the program OOOOOOOOOOOOOOO0 0000000000000000 00000000 0000000 0000000000000000 0000000000000000 Press the 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 w
16. THE WALKING BELT IS OFF CENTER a If the walking belt has shifted to the right Remove the If the walking belt slips when walked on Remove the If the walking belt has shifted to the left Remove the key and unplug the power cord Using the included hex key turn each rear roller bolt 1 4 of a turn in the direction shown 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 key and unplug the power cord Using the included hex key turn each rear roller bolt 1 4 of a turn in the direction shown 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 key and unplug the power cord Using the included hex key turn both rear roller bolts clockwise 1 4 of a turn When the walking belt is properly tightened you should be able to lift each edge of the walking belt 1 to 2 inches 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 insert the key and run the treadmill use a few minutes Repeat until the walking belt is properly tightened 5 SYMPTOM THE CHEST PULSE SENSOR DOES NOT FUNCTION PROPERLY a If the chest pulse sensor still does not function properly the
17. When the program ends remove the key Step onto the foot rails Remove the key from the console and put the key in a secure place Note If the displays and indicators on the console re main lit after the key is removed the console is in the demo mode See page 24 and turn off the demo mode When the treadmill is not in use switch the on off Switch near the power cord to the off position and unplug the power cord 17 HOW TO USE A PULSE DRIVEN PROGRAM Pulse driven 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 pulse driven program 1 Put on the chest pulse sensor You must wear the chest pulse sensor to use a pulse driven program See the instructions on page 10 2 Insert the key into the console See GETTING STARTED on page 13 3 Select one of the three pulse driven programs When the key is inserted the manual mode will be selected To select one of the three pulse driven programs press the MODE button repeatedly until the words CARDIO WALK PULSE ENDURANCE PULSE or MANUAL PULSE appear in the main display Note The CARDIO WALK PULSE pro gram will keep your heart rate near 65 of your age predicted maximum heart rate see step 5 on page 18 for an explanation of your age predicted maximum heart rate The ENDURANCE PULSE program will keep your heart rate near 80 of your age predicted maximum h
18. alking 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 16 time remaining in the current segment of the pro gram One speed setting and one incline setting are programmed for each segment The speed setting for the first segment is shown in the flashing CURRENT SEG MENT column of the matrix The incline settings are not shown in the matrix The speed settings for up coming segments are shown in the columns to the right CURRENT SEGMENT OOOOOOOOOOOOO When only three seconds remain in the first seg ment of the program both the CURRENT SEG MENT column and the column to the right will flash and a tone will sound In addition if the speed and or incline of the treadmill is about to change the speed setting and or incline setting will flash in the main display to alert you and three tones will sound When the first segment ends a speed settings will move one column to the left The speed setting for the second segment will then be shown in the flashing CURRENT SEGMENT column and the treadmill will automatically adjust to the speed and incline settings for the second segment The program will continue until the speed setting for the final segment is shown in the CUR RENT SEGMENT column and no time remains in the program The walking belt will then slow to a stop Note Each time a segment ends and the spe
19. alking Platform 70 a few inches slide it out of the Walking Belt turn it over and then slide it back into the Walking Belt Insert the Rear Roller back into the Walking Belt Reattach the six Platform Screws 6 Reattach the Right and Left Roller Guards 81 83 with the two Roller Guard Screws 80 Insert the Rear Roller Bolts 82 into the Roller Guards and thread them into the Rear Roller 79 Reattach the Motor Hood 1 with the two Hood Screws 2 Next the Walking Belt 71 will need to be adjusted to the proper tension Using chalk make two marks exactly 50 apart on the Walking Belt as shown in the drawing Then tighten both Rear Roller Bolts 82 until the two chalk marks move apart an additional 3 16 to 1 4 Make sure to keep the Walking Belt centered 7 SYMPTOM THE DISPLAYS OF THE CONSOLE DO NOT FUNCTION PROPERLY a Remove the key from the console and UNPLUG THE POWER CORD Remove the two Hood Screws 2 Carefully lift off the Motor Hood 1 Locate the Reed Switch 34 and the Magnet 16 on the left side of the Pulley 73 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 123 move the Reed Switch slightly and then retighten the Screw Reattach the Motor Hood not shown Then run on the treadmill for a few minutes to check for a cor rect speed reading
20. alking 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 29 EXERCISE GUIDELINES AWARNING Before beginning this or any exercise program consult your physi cian This is especially important for individu als over the age of 35 or individuals with pre existing health problems The pulse sensors are not medical devices Various factors including the user s move ment may affect the accuracy of heart rate readings The pulse sensors are intended only as an exercise aid in determining heart rate trends in general The following guidelines will help you to plan your ex ercise program For more detailed exercise informa tion obtain a reputable book or consult your physician EXERCISE INTENSITY Whether your goal is to burn fat or to strengthen your cardiovascular system the key to achieving the desired results is to exercise with the proper intensity The proper intensity level can be found by using your heart rate as a guide The chart below shows recom mended heart rates for fat burning and aerobic exercise HEART RATE TRAINING ZONES AEROBIC 165 155 145 MAX FAT BURN 145 138 130 FAT BURN 125 120 115 Age 20 30 40 To find the proper heart rate fo
21. are using an antenna connection press the or button until the words TV MODE ANTENNA appear Press the RESET button again and program TV channels When the RESET button is pressed the words CHANNEL SCAN will appear in the main display The console has the capability to find and store in memory all of the valid TV channels in your area Press the or button above the ENTER AGE WT button to start the channel scanning process The console will begin scanning all TV channels If no broadcast signal is detected on a channel the channel will be skipped if a signal is detected a tone will sound and the channel will be stored in memory This process will continue until the high est channel is reached The lowest channel stored in memory will then appear in the main display Press the RESET button again and delete or add TV channels After all valid TV channels have been stored in the console s memory you can delete unwanted chan nels or add other channels To delete or add a channel first press the CHANNEL or button until the channel number appears in the main dis play Next press the or button above the ENTER AGE WT button until the word DELETED to delete the channel or SAVED to add the channel ap pear in the main display Then select the next channel that you want to delete or add Repeat this process until you have finished deleting or adding channels When you are
22. ative fitness level For the best results the program should be used at a time when your energy level is high the program should not be used if you have already exercised dur ing the day Follow the steps below to use the program Put on the chest pulse sensor You must wear a chest pulse sensor to use a fitness test program See the instructions on page 10 2 Insert the key into the console See GETTING STARTED on page 13 E Select the fitness test program When the key is inserted the manual mode will be selected To select the fitness test program press the MODE button repeatedly until the words FIT NESS TEST appear in the main display When the fitness test program is selected the words FITNESS TEST will scroll across the main display The words ENTER AGE and the current age setting will then be shown see step 4 below During the fitness test program the matrix will show a moving graphic that repre sents your heart rate Each time a heart beat is detected an additional peak will appear in the graphic OOOOOOOOOOOOOOO01 OOOOOO090000000001 Enter your age Your must enter your age to use the fitness test program To enter your age see step 4 on page 18 19 5 Press the START button to start the program When the button is pressed the main display will show the words LEVEL 1 indicating that the first four minute level of the fitness test program has begun The incline of the
23. e 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 call the toll free Customer Care telephone number on the back cover of this manual and order part num ber 146148 or see your local electronics store 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 moni toring light on the surge suppressor to indicate 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 accelerate 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 11 tric shock This product is equipped with a cord having an equipment grounding conductor and a grou
24. eart rate The MANUAL PULSE program will keep your heart rate near a percentage that you select When a pulse driven program is selected the name of the selected program and the total pro gram time will scroll across the main display The words ENTER AGE and the current age setting will then be shown see step 4 on page 18 During pulse driven programs the matrix will show a moving graphic that repre sents your heart rate Each time a heart beat is detected an additional peak will appear in the graphic OOOOOOOOOOOOOOO0O OOOOOO00000000001 E Enter your age You must enter your age to use a pulse driven program To enter your age press the and but tons above the ENTER AGE WT button The but tons can be held down to enter your age quickly The age range is 20 to 80 years When your age is shown press the ENTER AGE WT button If you have selected the CARDIO WALK PULSE program or the ENDURANCE PULSE program go to step 6 If you have selected the MANUAL PULSE program go to step 5 Enter a target heart rate setting After you have entered your age the words ENTER PERCENT and the current target heart rate setting for the program will be shown in the main display The target heart rate setting repre sents a percentage of your age prealcted maxi mum heart rate Your age predicted maximum heart rate is 220 minus your age For example if you are 30 years old your age predicted maxi mu
25. ed settings move to the left Fa of the indicators in the CURRENT SEGMENT column are the speed settings may also move downward so that only the highest indicators in the columns appear in the matrix When the speed settings move to the left again if not all of the indicators in the CUR RENT SEGMENT column are lit the speed set tings will move back up Note You can manually override the speed or in cline setting for the current segment by pressing the SPEED or INCLINE buttons Every few times a SPEED button is pressed an additional indica tor will light or darken in the CURRENT SEGMENT column If any of the columns to the right of the CURRENT SEGMENT column have the same number of lit indicators as the CURRENT SEG MENT column an additional indicator may light or darken in those columns as well Important When the next segment of the program begins the treadmill will automatically adjust to the speed and incline settings for the next segment To stop the program at any time press the STOP button The time will begin to flash in the main dis play To restart the program press the START but ton The walking belt will begin to move at 1 mph When the next segment of the program begins the treadmill will automatically adjust to the speed and incline settings for the next segment E Follow your progress with the main display See step 5 on page 14 E Measure your heart rate if desired See step 6 on page 15 3
26. eparate antenna grounding elec trode is used See NEC Section 810 21 j Note to CATV system installer This reminder is provided to call the CATV system installer s at tention to Article 820 40 of the NEC that provides guidelines for proper grounding and in particu lar specifies that the cable ground shall be con nected to the grounding system of the building as close to the point of cable entry as practical Standoff Insulators Service Entrance Cond ct rs To External Antenna Terminal of Treadmill Antenna Service Lead in Wire Entrance Antenna Equipment Discharge Unit Ground Wire Power Service Grounding Electrode System e g Ground Bonding Interior Metal Water Pipe Clamps Jumper Optional Antenna Grounding Electrode Driven 8 Feet 2 44m Into The Earth If Required By Local Codes See NEC Section 810 21 f A WARN NG Before beginning this or any exercise program consult your physician This is especially important for persons over the age of 35 or persons with pre existing health problems Read all instructions before using ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product SAVE THESE INSTRUCTIONS The decal shown below is found on the treadmill in the indicated location If the decal is missing or illegi ble call the toll free Customer Care telephone number on the back cover of this manual and order a free replacement deca
27. es Hamstrings back of knees and back 2 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 for 15 counts then relax Repeat 3 times for each leg Stretches Hamstrings lower back and groin 3 Calf Achilles Stretch With one leg in front of the other reach forward and place your hands against a wall Keep your back leg straight and your back foot flat on the floor Bend your front leg lean forward and move your hips toward the wall Hold for 15 counts then relax Repeat 3 times for each leg To cause further stretching of the achilles tendons bend your back leg as well Stretches Calves achilles tendons and ankles 4 Quadriceps Stretch With one hand against a wall for balance reach back and grasp one foot with your other hand Bring your heel as close to your buttocks as possible Hold for 15 counts then relax Repeat 3 times for each leg Stretches Quadriceps and hip muscles 5 Inner Thigh Stretch Sit with the soles of your feet together and your knees outward Pull your feet toward your groin area as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Quadriceps and hip muscles 31 PART LIST Model No VFMTL1206 0 R1006A To locate the parts listed below see the EXPLODED DRAWING on pages 34 and 35 Key Qty Description Key
28. esired To use the chest pulse sensor see page 10 To use the handgrip pulse sensor follow the instruc tions below Note If you use the chest pulse sensor and the handgrip pulse sensor at the same time the console will not display your heart rate accurately Before using the handgrip pulse sensor remove the sheets of clear plastic from the metal contacts In addition make sure that your hands are clean To measure your heart rate stand on the foot rails and hold the hand grip pulse sensor with both hands Your palms must be resting on the upper contacts and your fingers must be touching the lower contacts avoid moving your hands When your pulse is detected the words ACQUIRING PULSE will appear in the main display and then your heart rate will be shown For the most accurate heart rate read ing continue to hold the contacts for at least 15 seconds 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 Note If the dis plays and indicators on the console remain lit after the key is removed the console is in the demo mode See page 24 and turn off the demo mode When the treadmill is not in use switch the on off switch near the power cord to the off position and unplug the power cord HOW TO USE A PRESET PROGRAM 4 Insert the key into the console
29. ether you select the manual mode or a program you can enjoy the shows of your choice on the per sonal television while you get in shape 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 right while operating the treadmill Adjust the speed in small increments to avoid sudden jumps in speed The pulse sensors are not medical devices Various factors including the user s move ment may affect the accuracy of heart rate readings The pulse sensors are intended only as exercise aids in determining heart rate trends in general If you have heart problems or if you are over 60 years of age and have been inactive do not use the pulse driven programs If you are taking medication regularly consult your physician to find whether the medication will affect your exercise heart rate 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 See HOW TO PLUG IN THE POWER CORD on page 11 A Move the on off switch to the on position Locate the on off switch on the treadmill frame near the power cord Move the on off switch to the position Position 13 E Insert the key into the console Find
30. finished changing television settings hold down the CHANNEL and but tons for a few seconds THE INFORMATION MODE DEMO MODE The console features an information mode that keeps track of the total number of hours that the treadmill has been operated and the total distance that the walking belt has moved The information mode also allows you to switch the console from miles per hour to kilometers per hour In addition the information mode allows you to turn on and turn off the demo mode To select the information mode hold down the STOP button while inserting the key into the console When the information mode is selected the main display will show the following information The left side of the main display will show the total number of hours that the treadmill has been used The center of the main display will show the total distance that the walking belt has moved The right side of the main dis play will show an E for English miles or an M for metric kilometers Press the SPEED button to change the unit of measurement if desired IMPORTANT Make sure that there is not a letter D in the main display If a ap pears the console is in the Hile demo mode This mode is intended to be used only when a treadmill is displayed in a store When the con sole is in the demo mode the power cord can be plugged in the key can be removed from the console and the d
31. he television 4 Insert the key into the console See GETTING STARTED on page 13 2 Select the desired channel Press the CHANNEL and buttons to select a channel The number of the selected channel will appear in the main display Adjust the volume Press the VOLUME and buttons to select the desired volume The selected volume setting will appear in the main display Note To listen to televi sion programs using headphones not in cluded plug the head phones into the indicated jack on the left side of the console 4 Change television settings if desired To change television settings hold down the CHANNEL and buttons for a few seconds until the words TV SETUP appear in the main display 23 Press the RESET button and enable or disable the TV If the words TV POWER ON appear in the main display when the RESET button is pressed the television will turn on each time the key is inserted To prevent the TV from being used press the or button above the ENTER AGE WT button so the words TV POWER OFF appear in the main dis play If you have enabled the TV go to step 6 If you have disabled the TV go to step 9 Press the RESET button again and select a cable connection or an antenna connection If you are using a cable connection press the or button above the ENTER AGE WT button until the words TV MODE CABLE appear in the main display If you
32. isplays and indicators on the console will au tomatically light in a preset sequence the buttons on the console will not operate If a D appears in the main display when the information mode is selected press the SPEED button so the D disappears To exit the information mode remove the key from the console 24 TROUBLESHOOTING Most treadmill problems can be solved by following the steps outlined in this section Find any symptoms that apply and follow the steps listed If further assistance is needed please see the front cover of this manual 1 SYMPTOM THE POWER DOES NOT TURN ON a Make sure that the power cord is fully plugged into the treadmill In addition 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 11 Use only a single outlet surge suppressor that meets all of the specifications described on page 11 Important The treadmill is not compatible with GFCl equipped outlets b Make sure that the key is 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 the circuit breaker wait for five minutes and then press the switch back in C Tripped Check the on off switch located the treadmill frame near the power cord The switch must be in the on position On Position
33. ked or run DISTANCE Calories This section of the main display will show the approximate L4 H number of calories you have burned CALORIES Pulse Max When you are using the hand grip pulse sensor or the chest pulse sensor this section of the main dis play will show your heart rate see step 6 on this page When a pulse driven program is selected the display will show your heart rate and the corresponding per centage of your 295 07601670 maximum heart rate See step 5 on page 18 for an explanation of your age predicted maximum heart rate The dis play will change from one number to the other every seven seconds Speed The right end of the main display will show the speed of the walking belt Note The console can display speed and dis tance in either miles or kilometers To find which unit of measure ment is selected hold down the STOP button while inserting the key into the console An E for English miles or an for metric kilometers will appear on the right end of the main display Press the SPEED button to change the unit of measurement if desired When the desired unit of measurement is selected re move the key and then reinsert it Note For sim plicity all instructions in this manual refer to miles To reset the displayed time distance and calories at any time press the RESET button 15 Measure your heart rate if d
34. l Apply the decal in the location shown 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 Underside of Console BEFORE YOU BEGIN Congratulations for selecting the revolutionary FREEMOTION 3500 XLS treadmill The 3500 XLS treadmill offers an impressive array of features de signed to help you achieve your fitness goals in the convenience and privacy of your home For your benefit read this manual carefully before using the treadmill If you have questions after read ing this manual see the front cover of this manual To help us assist you please note the product model number and serial number before contacting us The model number of the treadmill is VFMTL1206 0 The serial number can be found on a decal attached to the treadmill see the front cover of this manual for the lo cation of the decal Before reading further please familiarize yourself with the parts that are labeled in the drawing below Personal TV Console Accessory Tray Handrail Handgrip Pulse Sensor Water Bottle Holder Key Clip Walking Belt Foot Rail Circuit Breaker VA On off Switch Power Cord Roller Adjustment Bolts ushioned Walking Platform No water bottle is included ASSEMBLY Assembly requires two persons Set the
35. l 3 or 4 is selected HOW TO USE THE CHEST PULSE SENSOR HOW TO PUT ON THE CHEST PULSE SENSOR The chest pulse sensor consists of two components the chest strap and the sensor unit see the drawing below Insert the tab on one end of the chest strap into the hole in one end of the sensor unit as shown in the inset drawing The tab should be flush with the front of the sensor unit tpm 9 Sensor Unit Next wrap the chest pulse sen sor around your chest and attach the other end of the chest strap to the sensor unit Adjust the length of the chest strap if necessary The chest pulse sen sor should be under your clothes tight against your skin and as high under the pectoral muscles or breasts as is comfortable Make sure that the logo on the sensor unit is facing forward and is right side up Pull the sensor unit away from your body a few inches and locate the two electrode areas on the inner side the electrode areas are covered by shallow ridges Using saline solution such as saliva or contact lens so lution wet both electrode areas Return the sensor unit to a position against your chest CHEST PULSE SENSOR CARE AND MAINTENANCE Thoroughly dry the chest pulse sensor after each use The chest pulse sensor is activated when the electrode areas are wetted and the heart rate monitor is put on the chest pulse sensor shuts off when it is removed and the electrode areas are dried If the chest pulse sens
36. lay heart rate readings the user must be within arm s length of the console The chest pulse sensor is designed to work with people who have normal heart rhythms Heart rate reading problems may be caused by medical conditions such as premature ventricular contrac tions pvcs tachycardia bursts and arrhythmia The operation of the chest pulse sensor can be affected by magnetic interference caused by high power lines or other sources If it is suspected that this is a problem try relocating the treadmill The CR2032 battery in the chest pulse sensor may need to be replaced see page 26 10 TREADMILL OPERATION THE PRE LUBRICATED WALKING BELT Your treadmill features a walking belt coated with high performance lubricant IMPORTANT Never apply sil icone spray or other substances to the walking belt or the walking platform Such substances will deteriorate the walking belt and cause excessive wear HOW TO PLUG IN THE POWER CORD A DANGER Improper connection of the equipment grounding conductor can result in an increased risk of electric shock Check with a qualified electrician or service man if you are in doubt as to whether the product is properly grounded Do not modify the plug provided with the product if it will not fit the outlet have a proper outlet installed by a qualified electrician Your treadmill like any other type of sophisticated electronic equipment can be seriously damaged by sudden voltag
37. m heart rate is 190 beats per minute 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 above the ENTER AGE WT button The buttons can be held down to change the target heart rate setting quickly The target heart rate setting can be from 50 to 85 of your age predicted maximum heart rate Press the START button to start the program A moment after the button is pressed the treadmill will automatically adjust to the first speed and in cline settings for the program Hold the handrails and begin walking Each pulse driven program is divided into one minute 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 MANUAL PULSE pro gram the same target heart rate setting will be programmed for all segments When only three 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 treadmill 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 contin
38. nction while the fitness test program is selected If your pulse is not detected during the program the letters PLS will flash in the main display If your pulse is not detected at the end of any four minute HOW TO CONNECT YOUR PORTABLE CD PLAYER level the fitness test program will end and the main display will show a fitness level of 00 HOW TO CONNECT THE TREADMILL TO YOUR CD PLAYER VCR OR COMPUTER A Plug one end of the audio cable into the indicated The fitness testprodrami cannot bestopped dem jack on the left side of the console Plug the other PP end of the cable into the PHONES jack or LINE porarily and then restarted However the program OUT i jack on your CD player Plug your headphones can be stopped at any time with the STOP button into the other jack on the console The main display will then show an estimated fit ness level 3 When the program ends remove the key See step 6 on page 17 Headphones 20 HOW TO CONNECT YOUR PORTABLE STEREO Note If your stereo has an RCA type AUDIO OUT jack see instruction A below If your stereo has a 3 5mm LINE OUT jack see instruction B If your stereo has only a PHONES jack see instruction C A Plug one end of the audio cable into the jack on the left side of the console Plug the other end of the cable into the included adapter Plug the adapter into an AUDIO OUT jack on your stereo Audio Adapter Cable
39. nding 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 GFCI equipped outlets This product is for use on a nominal 120 volt circuit and has a grounding plug that looks like the plug illus trated in drawing 1 below A temporary adapter that looks like the adapter illustrated in drawing 2 may be used to connect the surge suppressor to a 2 pole receptacle as shown in drawing 2 if a properly grounded outlet is not available Grounded Outlet Box Grounded Outlet Grounding Plug Grounded Outlet Box Adapter 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 Flat Screen Television Note If there is a thin sheet of clear plastic on the face of the console remove it OO000000000000000000000
40. ndrail Endcap 38 1 Ferrite Clamp 91 1 Handrail 39 1 Power Board Bracket 92 17 Console Back Screw 40 1 Motor 93 4 Handrail Screw 41 1 Motor Isolator 94 6 Releasable Tie 42 1 Incline Motor Nut 95 1 Right Upright 43 1 Incline Motor Bolt Top 96 8 Upright Bolt 44 4 Pulse Sensor Screw 97 1 Left Upright 45 1 6 Filter Wire 98 4 Pulse Sensor 46 2 Hood Bracket Front 99 8 Handrail Bolt 47 1 On Off Switch 100 1 Upright Wire Harness 48 1 Power Cord 101 1 Controller Wire 49 1 Power Cord Outlet 102 1 7 32 Hex Key 50 2 Wheel Spacer 103 1 5 16 Hex Key 51 1 Circuit Breaker 104 1 Power Board 52 4 Motor Bushing 105 2 Belt Guide Bolt 53 5 Motor Mount Washer 106 2 Motor Bolt 32 Key No Qty 107 108 109 110 111 112 113 114 115 116 117 118 119 120 121 122 123 124 125 NDNMONMNH_ NNHNFH HAHN i al Description Cable Tie Belt Guide Controller Bracket Right Rear Endcap Controller Clip Rear Foot Locknut Left Foam Grip Rear Roller Adj Washer Wheel Washer Right Foam Grip Nylon Incline Washer Ground Screw Hood Bracket Back Incline Motor Spacer Chest Pulse Sensor Electronics Screw Transformer Upright TV Cable 33 Key No Qty 126 127 128 129 db db db db HHH HH 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 Description 1 Foot Wire w Plug TV Cable Wiring Plate Pulse Receiver 28 Wire Harness 3 Wire 25 Wire Harness 5 Wire 22 Wire Harness 20 Wire Harness 8 Wire 20 Wi
41. or is not dried after each use it may remain activated longer than nec essary draining the battery prematurely Store the chest pulse sensor in a warm dry place Do not store the chest pulse sensor in a plastic bag or other container that may trap moisture Do not expose the chest pulse sensor to direct sunlight for extended periods of time do not expose it to temperatures above 122 Fahrenheit 50 Celsius or below 14 Fahrenheit 10 Celsius Do not excessively bend or stretch the sensor unit when using or storing the chest pulse sensor Clean the sensor unit using a damp cloth never use alcohol abrasives or chemicals The chest strap may be hand washed and air dried CHEST PULSE SENSOR TROUBLESHOOTING The instructions on the following pages explain how the chest pulse sensor is used with the con sole If the chest pulse sensor does not function properly try the steps below Make sure that you are wearing the chest pulse sen Sor as described at the left Note If the chest pulse sensor does not function when positioned as de scribed move it slightly lower or higher on your chest Use saline solution such as saliva or contact lens solution to wet the two electrode areas on the sensor unit If heart rate readings do not appear until you begin perspiring re wet the electrode areas As you walk or run on the treadmill position your self near the center of the walking belt For the console to disp
42. r the buttons are pressed it may take a moment for the treadmill to reach the selected incline setting INCLINE Follow your progress with the matrix and the main display The matrix When the manual mode is selected the matrix will display a graph that represents the distance you have walked or run and the vertical distance you have climbed Each column represents a distance of 0 1 mile each indicator in the column represents a vertical distance of 25 feet OOOOOOOOOOOOOOdQ The main display The main display will show the following information Incline The left end of the main display will show the incline level of the treadmill INCLINE Pace Time When the manual mode is se lected this section of the main display will show the elapsed time When a preset program or a pulse driven program is selected the display will show the time remaining in the program and the time remaining in the current segment of the pro gram The display will change from one number to the other every seven seconds During the fitness test program the display will show the elapsed time and the time remaining in the current segment of the program Note Any time that the speed set ting changes the display will show your current pace in minutes per mile for seven seconds Distance The center section of the main dis play will show the dis LI 1 27 tance that you have wal
43. r you first find your age near the bottom of the chart ages are rounded off to the nearest ten years Next find the three numbers above your age The three numbers define your train ing zone The lower two numbers are recommended heart rates for fat burning the higher number is the recommended heart rate for aerobic exercise Fat Burning To burn fat effectively you must exercise at a relatively low intensity level for a sustained period of time During the first few minutes of exercise your body uses easily accessible carbohydrate calories for en ergy Only after the first few minutes does your body 30 begin to use stored 727 ca ores for energy If your goal is to burn fat adjust the speed and incline of the tread mill until your heart rate is near the lowest number in your training zone For maximum fat burning adjust the speed and incline of the treadmill until your heart rate is near the middle number in your training zone Aerobic Exercise If your goal is to strengthen your cardiovascular sys tem your exercise must be aerobic Aerobic exercise is activity that requires large amounts of oxygen for prolonged periods of time This increases the demand on the heart to pump blood to the muscles and on the lungs to oxygenate the blood For aerobic exercise adjust the speed and incline of the treadmill until your heart rate is near the highest number in your training zone WORKOUT GUIDELINES Each workout sho
44. re Harness 3 Wire 12 Green Wire 2 Ring 12 Green Wire F M Ring 4 Green Wire F Ring 14Ga 4 Black Wire 2F 4 White Wire M F Wire w Resistor User s Manual indicates a non illustrated part EXPLODED DRAWING Model No VFMTL1206 0 R1006A 34 GLL 4 6v PE 61 u SA vL 2 Is Bie 81 35 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 The MODEL NUMBER OF THE PRODUCT VFMTL1206 0 The NAME OF THE PRODUCT FREEMOTION 3500 XLS treadmill The SERIAL NUMBER OF THE PRODUCT see the front cover of this manual for the location When ordering replacement parts please also give the KEY NUMBER and DESCRIPTION OF THE PART S see the PART LIST and the EXPLODED DRAWING on pages 32 to 35 Customer Care 1 800 201 2109 Monday Friday 7 a m 6 p m Mountain Time FreeMotion Fitness Inc 1096 Elkton Drive Suite 600 Colorado Springs CO 80907 FREEMOTION FreeMotion Fitness Inc 1096 Elkton Drive Suite 600 Colorado Springs CO 80907 Part No CC7250 R1006A Printed in USA O 2006 ICON IP Inc
45. rge sup pressor into a grounded circuit capable of carrying 15 or more amps No other appliance should be on the same circuit Do not use an extension cord Use only a single outlet surge suppressor that meets all of the specifications described on page 9 To purchase a surge suppressor call the toll free Customer Care telephone number on the back cover of this manual and order part number 146148 or see your local electronics store 12 Failure to use a properly functioning surge suppressor could result in damage to the con trol system of the treadmill If the control sys tem is damaged the walking belt may change speed accelerate or stop unexpectedly which may result in a fall and serious injury 13 Keep the power cord and the surge suppres sor away from heated surfaces 14 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 TROU BLESHOOTING on page 25 if the treadmill is not working properly 15 Read understand and test the emergency stop procedure before using the treadmill see step 3 on page 13 16 Never start the treadmill while you are stand ing on the walking belt Always hold the handrails while using the treadmill 17 The treadmill is capable of high speeds Adjust the speed in small increments to avoid sudden jumps in speed 18 The pulse sensors are not medical devices
46. right Wire Harness and the TV Cable re move the wire ties Then set the Handrail on the Uprights Finger tighten eight Handrail Bolts 99 into the Uprights 95 97 and the Handrail 91 Do not tighten the Handrail Bolts yet Be careful to avoid pinching the Upright Wire Harness 100 and the TV Cable 127 Note The CD Holder 86 and the Cup Holder 85 are replaceable If these parts become dislodged from the Console Base 89 simply press them back in 3 Connect the lower end of the TV Cable 127 on the left side of the treadmill as shown Next connect the Upright Wire Harness 100 to the Power Wire Harness 57 The connectors should slide together easily and snap into place If they do not turn one connector and try again Next insert the con nectors down into the hole in the Frame 76 and push all the excess wire harness up into the Right Upright 95 Make sure that the Wire Harnesses remain fully connected 4 Be careful to avoid pinching your hands the Wire Harnesses not shown or the TV Cable not shown during this step While a second person holds the Uprights 95 97 re move the two Upright Bolts 96 used in step 1 Next slide the Uprights fully onto the brackets on the Frame not shown Attach each Upright with four Upright Bolts 96 as shown Firmly tighten all eight Upright Bolts Firmly tighten the eight Handrail Bolts 99 5 Plug the indicated end of the Power Cord 48 fully into
47. st and supporting struc ture grounding of the lead in wire to an an tenna discharge unit size of grounding con ductors location of antenna discharge unit connection to grounding electrodes and re quirements for the grounding electrode 26 An outside antenna system should not be lo cated in the vicinity of overhead power lines or other electric light or power circuits or where it can fall into such power lines or cir cuits When installing an outside antenna sys tem extreme care should be taken to keep from touching such power lines or circuits as contact with them might be fatal 27 To reduce the risk of electric shock do not re move the cover or the back of the television There are no user serviceable parts inside Refer servicing to qualified service personnel 28 Upon completion of any service or repairs to the treadmill or the television ask the service technician to perform safety checks to con firm that the unit is in proper operating con dition Use No 10 AWG 5 3mm copper 8 AWG 8 4mm aluminum No 17 AWG 1 0mm copper clad steel or bronze wire or larger as a ground wire Secure an antenna lead in and ground wires to the house with stand off insulators spaced from 4 to 6 feet 1 22 to 1 83m apart Mount an antenna discharge unit as close as possible to where the lead in enters the house Use a jumper wire not smaller than No 6 AWG 13 3mm copper or the equivalent when a s
48. sure that the power cord is unplugged from the wall outlet Due to the size and weight of the treadmill moving gt Handrails it requires two persons While one person lifts the indi PO cated end firmly hold the handrails and tip the treadmill forward until it rolls on the front wheels Carefully move the treadmill to the desired location and then lower it CAUTION To decrease the possibility of injury make sure to lift with your legs rather than your i back when you lift the end of the treadmill To re id duce the risk of injury use extreme caution while Wheels moving the treadmill Do not attempt to move the treadmill over uneven surfaces 28 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 If the procedures are not performed components may wear excessively the treadmill may be damaged and the warranty will be voided Week 1 Week 2 Week3 Week 4 Week5 Week6 Week7 Week 8 Week9 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 w
49. the key and the clip and attach the clip to the waist band of your clothes Next insert the key into the console Important In an emer gency situation 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 backward 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 E Enter your weight Although you can use the console without entering your weight the console will more accurately count the calories that you burn if you enter your weight To enter your weight first press the ENTER AGE WT button The words ENTER WEIGHT and the current weight setting will ap pear in the main display Press the and buttons above the ENTER AGE WT button to enter your weight To enter your weight quickly hold the buttons down To use the manual mode of the console follow the steps beginning on page 14 To use a preset program see page 16 To use a pulse driven program see page 17 To use the fitness test program see page 19 To operate the personal television see page 23 HOW TO USE THE MANUAL MODE 4 Insert the key into the console See GETTING STARTED on page 13 2 Select the manual mode When you insert the key the manual mode will be selected If you have selected a program press the
50. treadmill will automati cally adjust to 3 and the walking belt will begin to move at 1 5 mph Hold the handrails and begin walking DISTANCE SEGMENT TIME The fitness test program is divided into seven four minute levels One speed setting and one in cline setting are programmed for each level At the end of each minute of the program a tone will sound when the first four minute level ends a tone will sound and the main display will show the words LEVEL 2 indicating that the second four minute level has begun The incline will then change to 4 and the speed of the walking belt will increase to 2 5 mph At the beginning of each four minute level the speed and or incline of the treadmill will automati cally increase The fitness test program will con tinue in this way until your heart rate reaches 70 of your age predicted maximum heart rate and the current four minute level ends 77e fitness test program will then end regardless of how many levels remain When the fitness test program ends the words COOL DOWN will be shown in the main display and a two minute cool down period will begin The speed and incline will then decrease DISTANCE SEGMENT TIME When the cool down period ends the walking belt will slow to a stop and your fitness level will be shown in the main display There are ten fitness levels fitness level 10 is the highest Note The SPEED and INCLINE buttons will not fu
51. ue until no time remains in the program The walking belt will then slow to a stop If the speed and incline setting for the current seg ment is too high or too low you can agjust the set ting with the SPEED or INCLINE buttons However if you decrease the speed the incline will automatically ncrease if you increase the speed the incline will decrease If you 0 the incline the speed will decrease if you de crease the incline the speed will ncrease The treadmill will always attempt to keep your heart rate near the target heart rate setting for the cur rent segment Note When the incline reaches the lowest setting the speed cannot be increased any further When the incline reaches the highest set ting the speed cannot be decreased any further If your pulse is not detected during the program the letters PLS will flash in the main display and the speed and incline of the treadmill may auto matically decrease until your pulse is detected If this occurs see the instructions on page 10 To stop the program at any time press the STOP button Pulse driven programs should not be stopped temporarily and then restarted To use a pulse driven program again reselect the program and start it at the beginning Follow your progress with the main display See step 5 on page 14 E When the program ends remove the key See step 6 on page 17 HOW TO USE THE FITNESS TEST PROGRAM The fitness test program measures your rel
52. uld include the following three parts A Warm up Start each workout with 5 to 10 minutes of stretching and light exercise A proper warm up in creases your body temperature heart rate and circula tion in preparation for exercise Training Zone Exercise After warming up increase the intensity of your exercise until your pulse is in your training zone for 20 to 60 minutes During the first few weeks of your exercise program do not keep your pulse in your training zone for longer than 20 minutes Breathe regularly and deeply as you exercise never hold your breath A Cool down Finish each workout with 5 to 10 min utes of stretching to cool down This will increase the flexibility of your muscles and will help prevent post ex ercise problems EXERCISE FREQUENCY To maintain or improve your condition complete three workouts each week with at least one day of rest be tween workouts After a few months you may com plete up to five workouts each week if desired The key to success is to make exercise a regular and enjoyable part of your everyday life SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right Move slowly as you stretch never bounce 1 Toe Touch Stretch Stand with your knees bent slightly and slowly bend forward from your hips Allow your back and shoulders to relax as you reach down toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times Stretch

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