View NordicTrack X7i Incline Trainer user manual
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1. OR CALL 877 236 1009 PROTECT YOUR FITNESS EQUIPMENT WITH AN EXTENDED SERVICE PLAN Your new fitness equipment is not an ordinary purchase it is an investment in your health and well being for years to come As the leading provider of manufacturer s extended service plans ICON strives to protect your equipment and your future Please review the following service plans and find one that best fits your needs PREVENTIVE MAINTENANCE SERVICE PLANS aa e Includes an annual preventive check at your convenience no shipping required Bikes Syst Only manufacturer s defects as well as Li oe y 139 99 wear and tear on parts e Up to 5 years of coverage available STANDARD SERVICE PLANS Equipment Price 1 YearPlan 2YearPlan 3 Year Plan Features 0 00 to e Unlimited in home repairs 300 00 29 99 39 99 59 99 no shipping required 301 00 to e Covers parts and labor on all 1000 00 89 99 9119 99 149 99 manufacturer s defects as 1001 00t well as wear and tear on parts 00 to 2000 00 109 99 139 99 179 99 Up to 3 years of coverage available 2001 00 to 3000 00 179 99 209 99 239 99 To protect your fitness equipment today please call Customer Careat 1 800 677 3838 U J S O Or visit us onlineat WWW utserv com UNIVERSAL TECHNICAL SERVICES BEFORE YOU BEGIN Thank you for selecting the revolutionary NORDICTRACK X7i INTERACTIVE INCLINE TRAINER The X7i INTERACTIVE INCLINE TRAINER offers a selection2. Display button or the increase and decrease but tons next to the Enter button until the desired tab is shown The Incline tab will show a profile of the incline set tings of the workout A new segment will appear at the end of each minute The Speed tab will show a profile of the speed settings of the workout The My Trail tab will show a track that represents 1 4 mile 400 m As you exercise the flashing rectangle will show your progress The My Trail tab will also show the number of laps you complete The Calorie tab will show the approximate amount of calories you have burned The height of each segment represents the amount of calories burned during that segment When the Calorie tab is selected the calorie display will show the approxi mate number of calories burned per hour 17 6 As you exercise the workout intensity level bar will indicate the approximate intensity level of your exercise SES INTENSITY SS Li Press the Home button to return to the default menu see HOW TO CHANGE CONSOLE SETTINGS on page 22 to set the default menu If necessary press the Home button again The wireless symbol at the top of the display will show the strength of your wireless signal Four arcs indicate full signal strength EP gt To reset the displays press the Stop button re move the key and then reinsert the key Measure your heart rate if desired Before using the handgrip heart rate monit
3. For information about ordering replacement parts see the back cover of this manual These parts are not illustrated 34 EXPLODED DRAWING A Model No 24927 0 R1213A EXPLODED DRAWING B Model No 24927 0 R1213A 36 EXPLODED DRAWING C Model No 24927 0 R1213A DI p N E N 4 o a EXPLODED DRAWING D Model No 24927 0 R1213A 38 Model No 24927 0 R1213A EXPLODED DRAWING E 39 ORDERING REPLACEMENT PARTS To order replacement parts please see the front cover of this manual To help us assist you be prepared to provide the following information when contacting us the model number and serial number of the product see the front cover of this manual the name of the product see the front cover of this manual the key number and description of the replacement part s see the PART LIST and the EXPLODED DRAWING near the end of this manual LIMITED WARRANTY IMPORTANT To protect your fitness equipment with an extended service plan see page 6 ICON Health amp Fitness Inc ICON warrants this product to be free from defects in workmanship and material under normal use and service conditions The frame drive motor and deck are warranted for a lifetime Parts and electronics are warranted for five 5 years from the date of purchase Labor is warranted for two 2 years from the date of purchase This warranty extends only to the original purchaser customer ICON s obligation under
4. hold down the Stop button for a few seconds If the displays remain lit see HOW TO CHANGE CONSOLE SETTINGS on page 22 to turn off the demo mode Next stand on the foot rails of the incline trainer Find the clip attached to the key and slide the clip onto the waistband of your clothes Then insert the key into the console After a moment the displays will light IMPORTANT In an emergency 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 4 16 HOW TO USE THE MANUAL MODE Insert the key into the console See HOW TO TURN ON THE POWER at the left Select the manual mode If the manual mode is not selected press the Manual button on the console Start the walking belt To start the walking belt press the Start button the Speed increase button or one of the Speed but tons numbered 1 through 12 If you press the Start button or the Speed increase button the walking belt will begin to move at 1 mph As you exercise change the speed of the walking belt as desired by pressing the Speed increase and decrease buttons Each time you press one of the buttons the speed setting will change by 0 1 mph if you hold down the button the speed setting will change in increments of 0 5 mph Note After you press the button it may take a moment for the walking belt to
5. see step 1 on page 22 Next touch the orange bar on your tablet and enter the console s IP address Touch Connect on the tablet Then press the Stop button on the con sole to confirm that you will be using your tablet to control the incline trainer Control the incline trainer using the tablet Once you have established a wireless connec tion between your tablet and the console you can control the incline trainer using the options on the tablet From your tablet you can access workouts and adjust the speed and incline Note A pop up window will cover the console s touch screen but the buttons on the console will continue to function in addition to the tablet controls Log out and exit When you are finished using your tablet touch the link in the upper right corner of your tablet to log out For more information about the iFit app go to www iFit com 25 HOW TO USE THE TABLET HOLDER Secure your tablet to the console while you use the incline trainer Pull the tablet holder A forward and place your tablet on the console The tablet holder will then hold your tablet in place HOW TO MOVE THE INCLINE TRAINER Before moving the incline trainer insert the key Carefully roll the incline trainer on the wheels to the into the console raise the incline to the maximum desired location and then lower it to the level position incline level remove the key and unplug the power CAUTION To reduce the
6. that you set The walking belt will then slow to a stop Note The calorie goal is an estimate of the number of calories that you will burn during the workout The actual number of calories that you burn will depend on various factors such as your weight Follow your progress with the displays See step 5 on page 17 Measure your heart rate if desired See step 6 on page 17 Turn on the fan if desired See step 7 on page 18 When you are finished exercising remove the key from the console See step 8 on page 18 HOW TO USE A PULSE WORKOUT Pulse workouts automatically control the speed and incline of the incline trainer to keep your heart rate near a target level while you exercise Note You must wear a chest heart rate monitor to use a pulse workout 1 Put on the included chest heart rate monitor For more information about the chest heart rate monitor see page 13 Insert the key into the console See HOW TO TURN ON THE POWER on page 16 Select a pulse workout To select a pulse workout repeatedly press the Set A Goal button on the console until the desired workout appears in the display Enter your maximum heart rate Use the increase and decrease buttons next to the Enter button to enter your maximum heart rate Then press the Start button Note To determine your maximum heart rate consult your physician or a physician recommended source 20 Enter a warm up speed The workout will begin
7. 8 If necessary move the incline trainer to the desired location see HOW TO MOVE THE INCLINE TRAINER on page 26 After the incline trainer is placed in the location where it will be used make sure that the incline trainer rests firmly on the floor If the incline trainer rocks even slightly turn the Leveling Feet 77 as needed until the rocking motion is eliminated 9 Make sure that all parts are properly tightened before you use the incline trainer Keep the included hex keys in a secure place One of the hex keys is used to adjust the walking belt see page 28 To protect the floor or carpet from damage place a mat under the incline trainer 12 THE CHEST HEART RATE MONITOR HOW TO PUT ON THE HEART RATE MONITOR The heart rate monitor consists of a chest strap anda sensor Insert the tab on one end of the chest strap into the hole in one end of the sensor as shown Then press the end of the sen sor under the buckle on the chest strap The tab should be flush with the front of the sensor Chest Strap Tabs The heart rate moni Sensor Buckle tor must be worn under your clothes tight against your skin Wrap the heart rate monitor around your chest in the location shown Make sure that the logo is right side up Then attach the other end of the chest strap to the sensor Adjust the length of the chest strap if necessary Pull the sensor away from your body a few inches an
8. d If you still have questions see the front cover of this manual 29 o EXERCISE GUIDELINES 44 WARNING Before beginning this or any exercise program consult your physi cian This is especially important for persons over age 35 or persons with pre existing health problems The heart rate monitor is not a medical device Various factors may affect the accuracy of heart rate readings The heart rate monitor is intended only as an exercise aid in determin ing heart rate trends in general These guidelines will help you to plan your exercise program For detailed exercise information obtain a reputable book or consult your physician Remember proper nutrition and adequate rest are essential for successful results EXERCISE INTENSITY Whether your goal is to burn fat or to strengthen your cardiovascular system exercising at the proper inten sity is the key to achieving results You can use your heart rate as a guide to find the proper intensity level The chart below shows recommended heart rates for fat burning and aerobic exercise 165 155 145 140 130 125 115 Y 145 138 130 125 118 110 103 Y 125 120 115 110 105 95 90 vw 20 30 40 50 60 70 80 To find the proper intensity level find your age at the bottom of the chart ages are rounded off to the near est ten years The three numbers listed above your age define your training zone The lowest number is the heart rate for fat burning the middle number is
9. of features designed to make your workouts at home more effective and enjoyable For your benefit read this manual carefully before using the incline trainer If you have questions after reading this manual please see the front cover of this Heart Rate Monitor Accessory Tray Handrail Walking Belt Walking Platform Length 5 ft 10 in 178 cm Width 3 ft 4in 101 cm manual To help us assist you note the product model number and serial number before contacting us The model number and the location of the serial number decal are shown on the front cover of this manual Before reading further please familiarize yourself with the parts that are labeled in the drawing below Console Key Clip Idler Roller Adjustment Screws Wheel Platform Cushion Power Switch Power Cord PART IDENTIFICATION CHART Use the drawings below to identify small parts used for assembly The number in parentheses below each draw ing is the key number of the part from the PART LIST near the end of this manual The number following the key number is the quantity used for assembly Note If a part is not in the hardware kit check to see whether it is preattached Extra parts may be included 3 8 Star Washer 3 8 3 8 x 3 3 4 Screw 2 2 3 8 x 5 1 4 Screw 1 2 ASSEMBLY Assembly requires two persons Place all parts in a cleared area and remove
10. reach the selected speed setting If you press one of the numbered Speed buttons the walking belt will gradually change speed until it reaches the selected speed setting To select a speed setting that includes a decimal such as 3 5 mph press two numbered buttons in succession For example to select a speed setting of 3 5 mph press the 3 button and then immediately press the 5 button Note This will not function if the console is set to metric units To stop the walking belt press the Stop button The time will begin to flash in the display To restart the walking belt press the Start button or the Speed increase button Change the incline of the incline trainer as desired To change the incline of the incline trainer press the Incline increase and decrease buttons or one of the numbered Incline buttons Each time you press one of the buttons the incline trainer will gradually adjust to the selected incline setting Follow your progress with the displays As you walk or run on the incline trainer the display can show the following workout information The elapsed time The distance that you have walked or run The workout intensity bar The approximate number of calories you have burned The incline level of the incline trainer The number of vertical feet you have climbed The speed of the walking belt Your heart rate see step 6 The matrix The matrix offers several display tabs Press the
11. tem see page 22 To change console settings see page 22 To use a tablet with the console see page 25 Note The console can display speed and distance in either miles or kilometers To find which unit of measurement is selected see HOW TO CHANGE CONSOLE SETTINGS on page 22 For simplicity all instructions in this section refer to miles IMPORTANT If there are sheets of plastic on the console remove the plastic To prevent damage to the walking platform wear clean athletic shoes while using the incline trainer The first time you use the incline trainer observe the alignment of the walking belt and center the walking belt if neces sary see page 28 HOW TO TURN ON THE POWER IMPORTANT If the incline trainer has been 1 exposed to cold temperatures allow it to warm to room temperature before you turn on the power If you do not do this you may damage the console displays or other electrical components 2 Plug in the power cord see page 14 Next locate i the power switch on the f incline trainer frame near Reset 3 the power cord Press the power switch into the reset position IMPORTANT The console features a display demo mode designed to be used if the incline trainer is displayed in a store If the displays light as soon as you plug in the power cord and press the power switch into the reset position the demo mode is turned on To turn off the demo mode
12. the next workout in your schedule Press the Map Train or Lose Wt button to download the next workout of that type in your schedule To compete in a race that you have previously scheduled press the Compete button To re run a recent iFit workout from your schedule first press the Track button Next press the in crease and decrease buttons to select the desired workout Then press the Enter button to start the workout Note Before some workouts will download you must add them to your schedule on iFit com For more information about the iFit workouts please see www iFit com When you select an iFit workout the display will show the duration of the workout the distance you will walk or run and the approximate number of calories you will burn The display may also show the name of the workout 21 Start the workout See step 3 on page 18 During some workouts an audio coach may guide you through your workout To stop the workout at any time press the Stop button The time will begin to flash in the display To resume the workout press the Start button or the Speed increase button The walking belt will begin to move at the speed setting for the first seg ment of the workout When the next segment of the workout begins the incline trainer will automatically adjust to the speed and incline settings for the next segment Follow your progress with the displays See step 5 on page 17 During a competition worko
13. this warranty is limited to repairing or replacing at ICON s option the product through one of its authorized service centers All repairs for which warranty claims are made must be preauthorized by ICON If the product is shipped to a service center freight charges to and from the service center will be the customer s responsibility If replacement parts are shipped while the product is under warranty the customer will be responsible for a minimal handling charge For in home service the customer will be responsible for a minimal trip charge This warranty does not extend to freight damage to the product This warranty will automatically be voided if the product is used as a store display model if the product is purchased or transported outside the USA if all instructions in this manual are not followed if the product is abused or improperly or abnormally used or if the product is used for commercial or rental purposes 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 damages with respect to any economic loss loss of property loss of revenues or profits loss of enjoyment or use or costs of removal or installation or other consequential damages of any kind Some states do not allow the exclusion or limitation of incidental or consequential damages Ac
14. trainer for a few minutes Repeat until the 3 to 4 in 8 to 10 cm off the walking platform Be walking belt is centered careful to keep the walking belt centered Then plug in the power cord insert the key and run the incline trainer for a few minutes Repeat until the walking belt is properly tightened b If the walking belt slips when walked on first adjust the incline to 40 percent Remove the key and UNPLUG THE POWER CORD Using the hex key turn both idler roller screws clockwise 1 4 of a turn When the walking belt is correctly tightened you should be able to lift each edge of the walking Idler Roller Screws c Your incline trainer features a walking belt coated belt 3 to 4 in 8 to 10 cm off the walking platform with high performance lubricant IMPORTANT Be careful to keep the walking belt centered Then Never apply silicone spray or other substances plug in the power cord insert the key and care to the walking belt or the walking platform fully walk on the incline trainer for a few minutes unless instructed to do so by an authorized Repeat until the walking belt is properly tightened service representative Such substances may deteriorate the walking belt and cause exces sive wear If you suspect that the walking belt needs more lubricant see the front cover of this manual d If the walking belt still slows when walked on see the front cover of this manual 28 SYMPTOM The iFit mode does not f
15. wear prematurely 18 HOW TO USE AN ONBOARD WORKOUT 1 Insert the key into the console See HOW TO TURN ON THE POWER on page 16 Select an onboard workout To select an onboard workout press the Calorie button the Intensity button the Incline button or the Speed button repeatedly until the desired work out appears in the display When you select an onboard workout the display will show the duration of the workout and the name of the workout In addition a profile of the speed settings of the workout will appear in the matrix If you select a calorie workout the approximate num ber of calories you will burn will appear in the calo rie display Start the workout Press the Start button or the Speed increase button to start the workout A moment after you press the button the incline trainer will automatically adjust to the first speed and incline settings of the workout Hold the handrails and begin walking Each workout is divided into segments One speed setting and one incline setting are programmed for each segment Note The same speed setting and or incline setting may be programmed for consecu tive segments During the workout the profiles on the speed and incline tabs will show your progress The flashing seg ment of the profile represents the current segment of the workout The height of the flashing segment indicates the speed or incline setting for the current segment At the end of each se
16. AO NordicTrack NPI wens Serial NO USER S MANUAL Write the serial number in the space above for reference www nordictrack com ACTIVATE YOUR WARRANTY To register your product and activate your warranty today go to www nordictrackservice com registration CUSTOMER CARE For service at any time go to www nordictrackservice com Or call 1 800 TO BE FIT 1 800 862 3348 Mon Fri 6 a m 6 p m MT Sat 8 a m 12 p m MT Please do not contact the store A CAUTION MAKE YOUR Read all precautions and instruc FITNESS GOALS A tions in this manual before using this equipment Save this manual IFI COM for future reference TABLE OF CONTENTS WARNING DECAL PLACEMENT 2 IMPORTANT PRECAUTIONS iii RE E ee oe 3 BEFORE YOU BEGIN viv ie a ie Ri dong Pi e Dei a 7 PART IDENTIFICATION CHART 8 ASSEMBLY irene nn 9 THE CHEST HEART RATE MONITOR LL 13 OPERATION AND ADJUSTMENT LL 14 HOW TO MOVE THE INCLINE TRAINER 26 TROUBLESHOOTING sasagaran Le e AAA a 27 EXERCISE GUIDELINES snide ana corr cana sd ari dani RRA AR e RA 30 PART EIST israele dd A A E A LIRE 34 EXPLODED DRAWING lt saspozarcaa rra de er Aa A RE a i 35 ORDERING REPLACEMENT PARTS LL Back Cover LIMITED WARRANTY Spa piee AR Back Cover WARNING DECAL PLACEMENT This drawing shows the locations of the warning decals If a decal is missing or illegible call the telephone number on the front cover of this manual and request a fre
17. CONSOLE The incline trainer console offers an impressive array of features designed to make your workouts more effective and enjoyable When you use the manual mode you can change the speed and incline of the incline trainer with the touch of a button As you exer cise the console will display instant exercise feedback You can even measure your heart rate using the hand grip heart rate monitor In addition the console features a selection of onboard workouts Each workout automatically controls the speed and incline of the incline trainer as it guides you through an effective exercise session The console also features an iFit mode that enables the incline trainer to communicate with your wireless network With the iFit mode you can download per sonalized workouts create your own workouts track your workout results race against other iFit users and access many other features You can also use a tablet to control the speed and incline of the incline trainer or to access workouts 15 You can even listen to your favorite workout music or audio books with the console s sound system while you exercise To turn on the power see page 16 To use the man ual mode see page 16 To use an onboard workout see page 18 To use a set a goal workout see page 19 To use a pulse workout see page 20 To use an iFit workout see page 21 To use the sound sys
18. S router To set up a wireless network connection using your WPS router first press the Enter button and follow the instructions in the matrix A numerical code and a web address will appear in the matrix Go to the web address on your internet compatible device Log in to your iFit account on the web page Then enter the numerical code into the indicated field Follow any other instructions on the web page When the console is connected to a wireless network the wireless symbol in the display will stop flashing and become solid The wireless sym bol will show the strength of your wireless signal four arcs indicate full signal strength If you cannot complete any part of this process or if you have any questions go to support ifit com for assistance 24 Use WiFi Advanced to set up a wireless connection This option will allow you to set up a wireless network connection using your computer smart phone tablet or other Wi Fi device On your computer smart phone tablet or other Wi Fi device open the list of available networks to which your device can connect One of the options will be IFIT_SETUP select this network If this network does not appear make sure that your Wi Fi device is within range of the console and then close and re open your list of networks Also see Clear WiFi Setting on page 23 and clear any previous wireless network settings on the console Note The network IFIT_SETUP will not appear i
19. ace instead of on the console 22 HOW TO CHANGE CONSOLE SETTINGS The console features a settings mode that allows you to view usage information to personalize console set tings and to set up and manage a wireless network connection 1 Selectthe settings mode To select the settings mode press the Settings button The settings mode will then appear in the display The time display will show the total number of hours that the incline trainer has been used The distance display will show the total number of miles or kilometers that the walking belt has moved Navigate the settings mode menu While the settings mode is selected the matrix will display several optional screens Press the decrease button next to the Enter button to select each of the optional screens The lower section of the display will show instruc tions for the selected optional screen Make sure to follow the instructions shown in the lower part of the display Change settings as desired Demo The console features a display demo mode designed to be used if the incline trainer is displayed in a store While the demo mode is turned on the console will function normally when you plug in the power cord press the power switch into the reset position and insert the key into the console However when you remove the key the displays will remain lit although the buttons will not function If the demo mode is turned on the word ON will appea
20. as For the console to display heart rate readings you must be within arm s length of the console If there is a battery cover on the back of the sensor replace the battery with a new battery of the same type The heart rate monitor is designed to work with people who have normal heart rhythms Heart rate reading problems may be caused by medical condi tions such as premature ventricular contractions pvcs tachycardia bursts and arrhythmia The operation of the heart rate monitor can be affected by magnetic interference from high power lines or other sources If you suspect that magnetic interference is causing a problem try relocating the fitness equipment OPERATION AND ADJUSTMENT HOW TO CONNECT THE POWER CORD Use a Surge Suppressor Your incline trainer like other electronic equipment can be 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 risk of damaging the incline trainer always use a Surge suppressor with the incline trainer To purchase a surge suppressor see precaution 13 on page 3 Use only a surge suppressor that is UL 1449 listed as a transient voltage surge suppressor TVSS The surge suppressor must have a UL suppressed voltage rating of 400 volts or less and a minimum surge dissipation of 450 joules The surge suppressor must also be electri
21. begin to move at 1 mph When the next segment of the workout begins the incline trainer will automati cally adjust to the speed and incline settings for the next segment Follow your progress with the displays See step 5 on page 17 If you select an onboard workout the display will show the time remaining instead of the elapsed time Measure your heart rate if desired See step 6 on page 17 j Turn on the fan if desired See step 7 on page 18 gt When you are finished exercising remove the key from the console 6 See step 8 on page 18 7 19 HOW TO USE A SET A GOAL WORKOUT Insert the key into the console See HOW TO TURN ON THE POWER on page 16 Set a calories distance or time goal To select a set a goal workout press the Set A Goal button repeatedly until the desired workout appears in the display Next press the increase and decrease buttons next to the Enter button to set a goal Then press the Speed and Incline but tons to set the speed and incline for the workout The screen will show the duration and distance of the workout and the approximate number of calo ries you will burn during the workout Start the workout Press the Start button to start the workout A moment after you press the button the walking belt will begin to move Hold the handrails and begin walking The workout will function in the same way as the manual mode see page 16 The workout will continue until you reach the goal
22. cally 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 incline trainer and serious injury to users Plug in the Power Cord The incline trainer must be grounded If it should malfunction or break down grounding provides a path of least resistance for electric current to reduce the risk of electric shock The incline trainer power cord has a plug with a grounding pin see drawing 1 on this page A DANGER Improper connec tion of the power cord increases the risk of electric shock Do not modify the plug if it will not fit an outlet have a proper outlet installed by a qualified electrician If you are unsure whether the incline trainer is properly grounded contact a qualified electrician 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 The outlet must be on a 14 nominal 120 volt circuit capable of carrying 15 or more amps To avoid overloading the circuit do not plug other electrical devices except for low power devices such as cell phone chargers into the surge suppressor or into an outlet on the same circuit IMPORTANT The incline trainer is not com patible with GFCl equippe
23. cordingly the above limitation may not apply to the customer 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 are limited in their 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 the customer This warranty provides specific legal rights the customer may have other rights that vary from state to state ICON Health amp Fitness Inc 1500 S 1000 W Logan UT 84321 9813 Part No 351150 R1213A Printed in USA 2013 ICON IP Inc
24. d locate the two electrode areas which are covered by shallow ridges Using saline solution such as saliva or contact lens solution wet the electrode areas Then return the sensor to a position against your chest CARE AND MAINTENANCE e Thoroughly dry the sensor with a soft towel after each use Moisture may keep the sensor activated shortening the life of the battery Store the heart rate monitor in a warm dry place Do not store the heart rate monitor in a plastic bag or other container that may trap moisture Do not expose the heart rate monitor to direct sun light for extended periods of time do not expose it to temperatures above 122 F 50 C or below 14 F 10 C Do not excessively bend or stretch the sensor when using or storing the heart rate monitor To clean the sensor use a damp cloth and a small amount of mild soap Then wipe the sensor with a damp cloth and thoroughly dry it with a soft towel Never use alcohol abrasives or chemicals to clean the sensor Hand wash and air dry the chest strap TROUBLESHOOTING If the heart rate monitor does not function properly try the steps below 13 Make sure that you are wearing the heart rate moni tor as described at the left If the heart rate monitor does not function when positioned as described move it slightly lower or higher on your chest If heart rate readings are not displayed until you begin perspiring rewet the electrode are
25. d outlets and may not be compatible with AFCI equipped outlets Grounded Outlet Grounding Pin A temporary adapter may be used to connect the surge sup pressor to a 2 pole receptacle if a properly grounded outlet is not available The lug or wire extending from the adapter must be connected with a metal screw to a permanent ground such as a properly grounded outlet box cover Some 2 pole receptacle outlet box covers are not grounded Before using an adapter contact a quali fied electrician to determine whether the outlet box cover is grounded The temporary adapter should be used only until a properly grounded outlet can be installed by a qualified electrician CONSOLE DIAGRAM 40O A WARNING To jous injury instructions and the waming p children iPad compatible stand on foot rails before starting treadmill read and understand the user s manual all away 23 MPS IN Onelouch CONTROLS Vv SETTINGS ENTER DISPLAY O sa im 9 E y Ls w ENABLED MAP TRAIN COMPETE TRACK SET A GOAL LOSE WT e CALORIE 38 WORKOUT APPS INTENSITY N Vv MANUAL da INCLINE SPEED gt 7 STERE o V A START e neue DEct FEATURES OF THE
26. e replacement decal Apply the decal in the location shown Note The decals may not be shown at actual size A CAUTION KEEP HANDS AND FEET AWAY FROM THIS AREA WHILE THE TREADMILL IS IN OPERATION Protect yourself and others from risk of serious injury Read the user s manual AWARNING or obtain proper instruction before use and Stand only on side rails when starting or Never allow children on or Keep clothing fingers and hair stopping treadmill around treadmill away from moving belt Change speed in small increments o Remove key when not in use Never try to adjust or fix the AN belt while it is moving Hold handrails to prevent falling and always ze wear the safety clip while operating treadmill Always wear athletic shoes 6 while operating treadmill Stop if you feel faint dizzy or short of breath NORDICTRACK is a registered trademark of ICON IP Inc 2 IMPORTANT PRECAUTIONS AWARN l NG To reduce the risk of burns fire electric shock or injury to persons read all important precautions and instructions in this manual and all warnings on your incline trainer before using your incline trainer ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product 1 10 11 It is the responsibility of the owner to ensure that all users of this incline trainer are adequately informed of all warnings and precautions Before beginn
27. ean 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 NOTES 32 NOTES 33 PART LIST Model No 24927 0 R1213A Key No Qty Description Key No Qty Description 1 2 3 8 x 5 1 4 Screw 51 4 Cushion 2 2 3 8 x 3 3 4 Screw 52 1 Base Wire 3 8 3 8 Star Washer 53 4 Rubber Cushion 4 2 8 x 3 4 Tek Screw 54 1 Chest Strap 5 76 8 x 3 4 Screw 55 1 Electronics Cover 6 4 3 8 Belt Guide Screw 56 1 Incline Motor Top Cover 7 3 8 x 1 2 Screw 57 1 Incline Stop Bracket 8 1 8 x 3 4 Truss Head Screw 58 1 Incline Motor Bottom Bracket 9 4 8 x 3 4 Washer Head Screw 59 4 Incline Motor Bushing 10 6 8 x 5 8 Screw 60 1 Incline Motor 11 4 5 16 x 1 1 2 Screw 61 1 Electronics Bracket 12 2 1 4 x 1 2 Screw 62 1 Controller 13 2 1 4 x 2 1 2 Screw 63 1 Res
28. en the Magnet and the Reed Switch is about 1 8 in 3 mm If nec essary loosen the 8 x 3 4 Truss Head Screw 8 move the Reed Switch slightly and then retighten the Screw Reattach the Left Foot Rail Cover with the 8 x 3 4 Screw see step a and run the incline trainer for a few minutes to check for a correct speed reading SYMPTOM The walking belt slows when walked on SYMPTOM The walking belt is off center or slips when walked on a Use only a surge suppressor that meets all of the specifications described on page 14 a If the walking belt is off center first adjust the incline to 40 percent Remove the key and b Ifthe walking belt is overtightened incline trainer UNPLUG THE POWER CORD If the walking belt performance may decrease and the walking belt has shifted to the left use the hex key to turn the may become damaged First adjust the incline to left idler roller screw clockwise 1 2 of a turn if the 40 percent Then remove the key and UNPLUG walking belt has shifted to the right turn the left THE POWER CORD Using the hex key turn both idler roller screw counterclockwise 1 2 of a turn Be idler roller screws counterclockwise 1 4 of a turn careful not to overtighten the walking belt Then When the walking belt is properly tightened you plug in the power cord insert the key and run the should be able to lift each edge of the walking belt incline
29. erformed by an authorized ser vice representative only Over exercising may result in serious injury or death If you feel faint or if you experience pain while exercising stop immediately and cool down SAVE THESE INSTRUCTIONS MAKE YOUR CIT FITNESS GOALS A FI REALITY Congratulations on the purchase of your new iFit compatible fitness equipment You re just one click away from making your fitness goals a reality GO TO IFIT COM TO GET STARTED DO MORE THAN JUST WORK OUT iFit is the most powerful training tool available to help you accomplish all of your fitness goals From weight loss and performance to personalized training programs iFit is the key to getting more out of everything you do Some features require paid subscription LOSE WEIGHT JA COMPETE WITH OTHERS Stay on track and motivated with nae rogressive weight loss programs PUSH MOURSeH to nEw Units prog g prog r with real time virtual races with our trainers including Jillian Michaels PERSONALIZED 60 EVENT TRAINING A MOBILE Track your workout anywhere 5k 10k half or full marathon you go with iFit mobile apps training will help you prepare for your event MAP YOUR ROUTE MI suare your Progress With Google Maps your fitness Inspire others motivate yourself and share routes workouts and more equipment will simulate the earth s terrain while displaying Street View during your workout GOTO IFIT COM
30. f the console has already been configured to connect to a wireless network The console will display an IP address such as 192 168 0 1 8080 Open a web browser on your computer smart phone tablet or other Wi Fi device Next type in the IP address on the con sole into the URL bar in your browser Example http 192 168 0 1 8080 Your browser will load a web page If the web page does not appear double check the IP address and the previous instructions of this step Follow the instructions on the web page to connect the incline trainer to your wireless network Note A warning may appear stating that the server cannot be identified If this happens make sure that you have entered the IP address correctly If you cannot complete any part of this process or if you have any questions go to support ifit com for assistance Exit the settings mode To exit the settings mode press the Settings button HOW TO USE A TABLET WITH THE CONSOLE Note To connect your tablet to the console you must have access to a wireless network see page 22 An iFit account and an iFit app are also required Go to www iFit com to sign up for an account and to download the app 1 Setupa wireless connection on the console See pages 22 24 Note The console and your tablet must be connected to the same wireless network Access the iFit app on the tablet and sign into your iFit account Enter an IP address Select the Settings mode
31. gment a series of tones will sound and the next segment of the profile will begin to flash If a different speed and or incline setting is programmed for the next segment the speed and or incline setting will flash in the display to alert you and the incline trainer will automatically adjust to the new speed and or incline setting a i N Current Segment The workout will continue in this way until the last segment of the profile flashes in the display and the last segment ends The walking belt will then slow 1 to a stop Note The calorie goal is an estimate of the number of calories that you will burn during 2 the workout The actual number of calories that you burn will depend on various factors such as your weight In addition if you manu ally change the speed or incline of the incline trainer during the workout the number of calo ries you burn will be affected If the speed or incline setting is too high or too low at any time during the workout you can manu ally override the setting by pressing the Speed or Incline buttons however when the next segment of the workout begins the incline trainer will 3 automatically adjust to the speed and incline settings for the next segment To stop the workout at any time press the Stop button The time will begin to flash in the display To resume the workout press the Start button or the Speed increase button The walking belt will
32. ing any exercise program consult your physician This is especially important for persons over age 35 or persons with pre existing health problems Use the incline trainer only as described in this manual The incline trainer is intended for home use only Do not use the incline trainer in any commercial rental or institutional setting Keep the incline trainer indoors away from moisture and dust Do not put the incline trainer in a garage or covered patio or near water Place the incline trainer on a level surface with at least 8 ft 2 4 m of clearance behind it and 2 ft 0 6 m on each side Do not place the incline trainer on any surface that blocks air openings To protect the floor or carpet from damage place a mat under the incline trainer Do not operate the incline trainer where aerosol products are used or where oxygen is being administered Keep children under age 12 and pets away from the incline trainer at all times The incline trainer should be used only by persons weighing 350 Ibs 159 kg or less Never allow more than one person on the incline trainer at a time Wear appropriate exercise clothes while using the incline trainer Do not wear loose clothes that could become caught in the incline trainer Athletic support clothes are 12 13 14 15 16 17 18 recommended for both men and women Always wear athletic shoes Never use the incline trainer with bare feet wearing
33. istor 14 1 3 8 x 1 1 2 Bolt 64 1 Drive Motor 15 1 3 8 x 2 Bolt 65 1 Reed Switch Clamp 16 12 Hood Clip 66 1 Frame 17 8 8 x 1 2 Machine Screw 67 1 Reed Switch 18 1 1 4 x 1 1 2 Screw 68 1 Left Outside Upright Cover 19 1 1 4 x 2 Screw 69 1 Left Inside Upright Cover 20 2 5 16 Motor Bolt 70 1 Right Inside Upright Cover 21 2 3 8 x 2 3 8 Screw 71 1 Right Outside Upright Cover 22 8 3 8 x 2 3 4 Screw 72 2 Wheel 23 2 8 Star Washer 73 2 Base Pad 24 2 1 4 Star Washer 74 1 Base 25 4 5 16 Flat Washer 75 1 Upright Wire 26 4 3 8 Nut 76 2 Round Grommet 27 4 5 16 Nut Tad 4 Leveling Foot 28 1 1 4 Nut 78 2 Axle 29 2 Belt Guide 79 2 Base Cap 30 1 Walking Platform 80 1 Warning Decal 31 1 Walking Belt 81 2 Caution Decal 32 1 Left Foot Rail 82 2 Console Clamp 33 1 Right Foot Rail 83 1 Upright 34 1 Idler Roller 84 1 Console Ground Wire 35 1 Belly Pan Cover 85 2 Short Handrail Grip 36 1 Belly Pan 86 4 Handrail Cap 37 1 Power Switch 87 2 Pulse Assembly 38 2 Belly Pan Grommet 88 2 Long Handrail Grip 39 1 Grommet 89 1 Right Handrail 40 1 Power Cord 90 1 Left Handrail 41 7 Tie 91 1 Left Tray 42 1 Drive Roller 92 1 Console Base 43 1 Right Foot Rail Cover 93 1 Console 44 1 Left Foot Rail Cover 94 1 Right Tray 45 1 Magnet 95 1 Key 46 1 Belt 96 1 Console Back 47 1 Front Hood Cover 97 1 Chest Pulse Sensor 48 1 Front Hood 98 2 Frame Pivot Bushing 49 8 Cushion Cap il User s Manual 50 4 Spring Note Specifications are subject to change without notice
34. ls while using the incline trainer 19 20 21 22 The incline trainer is capable of high speeds Adjust the speed in small increments to avoid sudden jumps in speed The heart rate monitor is not a medical device Various factors including the user s movement may affect the accuracy of heart rate readings The heart rate monitor is intended only as an exercise aid in determin ing heart rate trends in general Never leave the incline trainer unattended while it is running Always remove the key press the power switch into the off position see the drawing on page 7 for the location of the power switch and unplug the power cord when the incline trainer is not in use Do not attempt to move the incline trainer until it is properly assembled See ASSEMBLY on page 9 and HOW TO MOVE THE INCLINE TRAINER on page 26 You must be able to safely lift 45 Ibs 20 kg to raise lower or move the incline trainer 23 24 25 26 Never insert any object into any opening on the incline trainer Inspect and properly tighten all parts of the incline trainer regularly DANGER Always unplug the power cord immediately after use before cleaning the incline trainer and before performing the maintenance and adjustment procedures described in this manual Never remove the motor hood unless instructed to do so by an authorized service representative Servicing other than the procedures in this manual should be p
35. only stockings or in sandals Plug the power cord into a surge suppressor not included and plug the surge suppres sor into an appropriate outlet see page 14 To avoid overloading the circuit do not plug other electrical devices except for low power devices such as cell phone chargers into the surge suppressor or into an outlet on the same circuit Use only a surge suppressor that meets all of the specifications described on page 14 To purchase a surge suppressor see your local NORDICTRACK dealer call the telephone number on the front cover of this manual or see your local electronics store Failure to use a properly functioning surge suppressor could result in damage to the control system of the incline trainer If the control system is damaged the walking belt may slow accelerate or stop unexpectedly which may result in a fall and serious injury Keep the power cord and the surge suppres sor away from heated surfaces Never move the walking belt while the power is turned off Do not operate the incline trainer if the power cord or plug is damaged or if the incline trainer is not working prop erly See TROUBLESHOOTING on page 27 if the incline trainer is not working properly Read understand and test the emergency stop procedure before using the incline trainer see HOW TO TURN ON THE POWER on page 16 Never start the incline trainer while you are standing on the walking belt Always hold the handrai
36. or remove the sheets of plastic from the metal contacts on the pulse bar In addi tion make sure that your hands are clean To measure your heart rate stand on the foot rails and hold the pulse bar with your palms on the metal contacts avoid moving your hands When your pulse is detected a heart symbol in the calorie display will flash each time your heart beats one or two dashes will appear and then your heart rate will be shown For the most accurate heart rate reading continue to hold the contacts for about 15 seconds 7 Turnonthe fan if desired The fan features multiple speed settings and an auto mode When the auto mode is selected the speed of the fan will automatically increase and decrease as the speed of the walking belt increases and decreases Press the small fan button repeatedly to select a fan speed or to turn off the fan Press the large fan button to select a fan speed or the auto mode When you are finished exercising remove the key from the console Step onto the foot rails press the Stop button and adjust the incline of the incline trainer to zero The incline must be at zero or you may damage the incline trainer Next remove the key from the console and put it in a secure place When you are finished using the incline trainer press the power switch into the off position and unplug the power cord IMPORTANT If you do not do this the incline trainer s electrical com ponents may
37. r in the matrix To turn on or turn off the demo mode press the Enter button Units The selected unit of measurement will appear in the matrix To change the unit of mea surement press the Enter button To view distance in miles select ENGLISH To view distance in kilometers select METRIC Default Menu The default menu will appear when you insert the key into the console or when you press the Home button Press the Enter button repeatedly to select the manual main screen or the iFit screen as the default menu Firmware Update For the best results regularly check for firmware updates Note The matrix will display NOT CONNECTED if the console is not connected to a wireless network Press the Enter button to check for firmware updates using your wireless network If an update is available the update will begin automatically IMPORTANT To avoid damaging the incline trainer do not turn off the power while the firm ware is being updated The update may take several minutes Note Occasionally a firmware update may cause your console to function slightly differently These updates are always designed to improve your exer cise experience Default Settings To restore the console to its factory default settings press the Enter button Note The console will erase any information that you have saved in its memory The IP Address option will display the console s IP address The WiFi Normal option will allow
38. risk of injury use extreme cord caution while moving the incline trainer Do not attempt to move the incline trainer over uneven Due to the size and weight of the incline trainer surfaces moving it requires two or three persons Hold the uprights firmly near the console Tip the incline trainer Make sure that the incline trainer rests firmly on the back until it rolls freely on the wheels CAUTION To floor If the incline trainer rocks even slightly turn the decrease the possibility of injury or of damage to Leveling Feet 77 as needed until the rocking motion the incline trainer do not lift the incline trainer by is eliminated the plastic belly pan Do not pull on the console 26 TROUBLESHOOTING Most incline trainer problems can be solved by fol lowing the simple steps below Find the symptom that applies and follow the steps listed If further assistance is needed see the front cover of this manual SYMPTOM The power does not turn on a Make sure that the power cord is plugged into a surge suppressor and that the surge suppressor is plugged into a properly grounded outlet see page 14 Use only a surge suppressor that meets all of the specifications described on page 14 IMPORTANT The incline trainer is not compat ible with GFCl equipped outlets and may not be compatible with AFCl equipped outlets After the power cord has been plugged in make sure that the key is inserted into
39. t Upright not shown as described above Note There is not a wire on the left side Fully tighten all eight of the 3 8 x 2 3 4 Screws 22 10 5 Connectthe Base Wire 52 to the Upright Wire 75 See the inset drawing The connectors should slide together easily and snap into place If they do not turn one connector and try again IF YOU DO NOT CONNECT THE CON NECTORS PROPERLY THE CONSOLE MAY BECOME DAMAGED WHEN YOU TURN ON THE POWER Remove the tie from the Base Wire 52 and insert the connectors into the hole in the right Upright 83 6 Identify the right handrail assembly A Hold the right handrail assembly near the console assem bly B on the right side and connect the two pulse wires C Set the right handrail assembly A onto the con sole assembly B Make sure that no wires are pinched Attach the right handrail assembly A with a 3 8 x 5 1 4 Screw 1 and a 3 8 x 3 3 4 Screw 2 Start both Screws and then tighten them Attach the left handrail assembly not shown as described above 11 7 Slide the Right Inside Upright Cover 70 against the lower end of the right Upright 83 Press the Right Outside Upright Cover 71 against the Right Inside Upright Cover until it snaps into place Make sure that the wires are not pinched Attach the Left Inside Upright Cover and the Left Outside Upright Cover not shown as described above Note There is not a wire on the left side
40. the heart rate for maximum fat burning and the highest number is the heart rate for aerobic exercise 30 Burning Fat To burn fat effectively you must exer cise at a low intensity level for a sustained period of time During the first few minutes of exercise your body uses carbohydrate calories for energy Only after the first few minutes of exercise does your body begin to use stored fat calories for energy If your goal is to burn fat adjust the intensity of your exercise until your heart rate is near the lowest number in your training zone For maximum fat burning exercise with your heart rate near the middle number in your training zone Aerobic Exercise If your goal is to strengthen your cardiovascular system you must perform aerobic exercise which is activity that requires large amounts of oxygen for prolonged periods of time For aerobic exercise adjust the intensity of your exercise until your heart rate is near the highest number in your training zone WORKOUT GUIDELINES Warming Up Start with 5 to 10 minutes of stretch ing and light exercise A warm up increases your body temperature heart rate and circulation in preparation for exercise Training Zone Exercise Exercise for 20 to 30 min utes with your heart rate in your training zone During the first few weeks of your exercise program do not keep your heart rate in your training zone for longer than 20 minutes Breathe regularly and deeply as you e
41. the packing materials Do not dispose of the packing materials until you finish all assembly steps After shipping there may be an oily substance on the exterior of the incline trainer This is normal If there is an oily substance on the incline trainer wipe it off with a soft cloth and a mild non abra sive cleaner Go to www nordictrackservice com registration on your computer and register your product activates your warranty saves you time if you ever need to contact Customer Care allows us to notify you of upgrades and offers Note If you do not have Internet access call Customer Care see the front cover of this manual and register your product Make sure that the power cord is unplugged Remove the four 3 8 x 2 3 4 Screws 22 from the Base 74 only one side is shown Save the Screws e To identify small parts see page 8 Assembly requires the following tools the included hex keys To avoid damaging parts do not use power tools 3 Remove the four 3 8 x 2 3 4 Screws 22 from the Uprights 83 Save the Screws 4 Setthe Uprights 83 on the Base 74 Make sure that the hole with the Upright Wire 75 is on the right side Attach the right Upright 83 to the Base 74 with four of the 3 8 x 2 3 4 Screws 22 that you just removed and four 3 8 Star Washers 3 Make sure that the Base Wire 52 is not pinched Do not fully tighten the Screws yet Attach the lef
42. the console Check the power switch located on the incline trainer frame near the power cord If the switch pro trudes as shown the switch has tripped To reset the power switch wait for five minutes and then press the switch back in Tripped SYMPTOM The power turns off during use Check the power switch see the drawing above If the switch has tripped wait for five minutes and then press the switch back in a 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 Remove the key from the console and then reinsert it If the incline trainer still will not run please see the front cover of this manual SYMPTOM The console displays remain lit when you remove the key from the console a The console features a display demo mode designed to be used if the incline trainer is dis played in a store If the screen remains lit when 27 you remove the key the demo mode is turned on To turn off the demo mode see step 3 on page 22 SYMPTOM The console does not display speed and distance correctly a Remove the key from the console and UNPLUG THE POWER CORD Next remove the indicated 8 x 3 4 Screw 5 Lift off the Left Foot Rail Cover 44 Locate the Reed Switch 67 and the Magnet 45 on the left side of the Pulley 42 Turn the Pulley until the Magnet is aligned with the Reed Switch Make sure that the gap betwe
43. to highlight the desired network Then press the Enter button Note Do not select IFIT_SETUP Note The time display will show the number of the currently selected access point The distance display will show the total number of access points detected If the network has a password enter the password A keyboard will appear in the matrix As necessary press the buttons on the WiFi setup card to select the caps option the number option or the symbol option Press the up down left and right buttons to high light the desired letter or number Then press the Enter button to select the letter number or symbol When you have finished entering the password press the Done button A numerical code and a web address will appear in the matrix Go to the web address on your internet compatible device Log in to your iFit account on the web page Then enter the numerical code into the indicated field Follow any other instructions on the web page When the console is connected to a wireless network the wireless symbol in the display will stop flashing and become solid The wireless sym bol will show the strength of your wireless signal four arcs indicate full signal strength If you cannot complete any part of this process or if you have any questions go to support ifit com for assistance Use WiFi WPS to set up a wireless connection This option will allow you to set up a wireless net work connection using your WP
44. unction correctly a If the iFit mode is not functioning correctly make sure that the incline trainer has the most current firmware available see page 23 SYMPTOM The incline of the incline trainer does not change correctly a Hold down the Stop button and the Speed increase button insert the key into the console and then release the Stop button and the Speed increase button Next press the Stop button and then press the Incline increase or decrease button The incline trainer will automatically rise to the maximum incline level and then return to the minimum level This will recalibrate the incline system If the incline system does not begin calibrating press the Stop button again and then press the Incline increase or decrease button again When the incline system is calibrated remove the key from the console SYMPTOM The incline trainer will not connect to the wireless network a Make sure that the wireless settings on your con sole are correct see step 3 on page 22 b Make sure that the settings for your wireless net work are correct c If you still have questions see the front cover of this manual SYMPTOM The incline trainer will not connect to tablet a Make sure that the wireless settings on your con sole are correct see step 3 on page 22 b Make sure that the settings for your wireless net work are correct c Make sure that your console and tablet are con nected to the same network
45. ut the Compete tab will show your progress in the race As you race the top line in the matrix will show how much of the race you have completed The other lines will show your top four competitors The end of the matrix represents the end of the race Measure your heart rate if desired See step 6 on page 17 Turn on the fan if desired See step 7 on page 18 When you are finished exercising remove the key from the console See step 8 on page 18 For more information about the iFit mode go to www iFit com IMPORTANT To satisfy exposure compliance requirements the antenna and transmitter in the console must be at least 8 in 20 cm from all persons and must not be near or connected to any other antenna or transmitter HOW TO USE THE SOUND SYSTEM To play music or audio books through the console sound system while you exercise plug a 3 5 mm male to 3 5 mm male audio cable not included into the jack on the console and into a jack on your MP3 player CD player or other personal audio player make sure that the audio cable is fully plugged in Note To purchase an audio cable see your local electronics store Next press the play button on your per sonal audio player Adjust the volume level using the volume increase and decrease buttons on the console or the volume control on your personal audio player If you are using a personal CD player and the CD skips set the CD player on the floor or another flat surf
46. with a two minute warm up period To enter a speed for the warm up period press the increase and decrease buttons next to the Enter button or press one of the numbered Speed buttons Note The speed of the workout will increase relative to the warm up speed you have selected Start the workout The walking belt will begin to move at the warm up speed that you entered Hold the handrails and begin walking Follow your progress with the displays See step 5 on page 17 Turn on the fan if desired See step 7 on page 18 When you are finished exercising remove the key from the console See step 8 on page 18 HOW TO USE AN IFIT WORKOUT Note To use an iFit workout you must have access to a wireless network see page 22 An iFit account is also required Go to www iFit com to register for an iFit account 1 Insert the key into the console See HOW TO TURN ON THE POWER on page 16 Select the iFit mode Press the Home button repeatedly to select the iFit mode The iFit welcome message will appear in the display Select a user Press the home button to view the user selection screen Use the increase and decrease buttons next to the Enter button to select a user Select an iFit workout To select an iFit workout press one of the iFit but tons Before some workouts will download you must add them to your schedule on www iFit com To download an iFit workout in your schedule press the iFit button to download
47. xercise never hold your breath Cooling Down Finish with 5 to 10 minutes of stretch ing Stretching increases the flexibility of your muscles and helps 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 between workouts After a few months of regular exer cise you may complete up to five workouts each week if desired Remember 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 Stretches 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 l
48. you to set up a wireless network connection using the console See step 4 for instructions The WiFi WPS option will allow you to set up a wireless network connection using your WPS router See step 5 for instructions The WiFi Advanced option will allow you to set up a wireless network connection using your com puter smart phone tablet or other Wi Fi device See step 6 for instructions Connect to iFit Account To set up a different iFit account but maintain the existing wireless connec tion follow the instructions in the matrix Note This option will rarely be used 23 Clear WiFi Setting To erase the console s wireless network settings and have it forget the currently selected wireless network follow the instructions in the matrix Contrast To adjust the contrast level of the display press the Incline increase and decreas buttons Use WiFi Normal to set up a wireless connection This option will allow you to set up a wireless net work connection using the console Note You will need to know your network name SSID If your network has a password you will also need to know the password To set up a wireless network connection using the console first press the Enter button Next set the included WiFi setup card on the console The buttons on the WiFi setup card are referenced in the following instructions A list of networks will appear in the matrix Press the up and down buttons
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