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Reebok Fitness RBTL19981 User's Manual

1. ana elas a 23 REEBOK UNIVERSITY peed Meow ead Pee be ee eae re dS 25 EXERCISE GUIDELINES awa ee ead a ede dew eke 27 PART LIST ae eed pa dea 30 HOW TO ORDER REPLACEMENT PARTS 31 LIMITED WARRANTY pei sade ieee a Back Cover Note An EXPLODED DRAWING is attached in the center of this manual IMPORTANT PRECAUTIONS A DANG ER 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 12 It is the responsibility of the owner to ensure that all users of this treadmill are adequately informed of all warnings and precautions Use the treadmill only as described in this manual Place the treadmill on a level surface with at least eight feet of clearance behind it 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 put the treadmill garage or covered patio or near water Do not operate the treadmill where aerosol products are used or where oxygen is being ad
2. ACDa USER S MANUAL Serial Number Decal QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if there are missing or damaged parts we will guarantee complete satisfac tion through direct assistance from our factory PLEASE CALL DIRECT TO OUR TOLL FREE CUSTOMER HOT LINE The trained technicians on our customer hot line will provide immediate assistance free of charge to you CUSTOMER HOT LINE 1 800 999 3756 Mon Fri 6 a m 6 p m MST CAUTION Read all precautions and instruc tions in this manual before using this equipment Keep this manual for future reference UNIVERSITY 500659 ACD4 TABLE OF CONTENTS IMPORTANT PRECAUTIONS 0 0 000 eens 3 BEFORE YOU BEGIN fee eel ee ee eee eee eee enn ema ele a oe 5 HOW TO SET UP THE TREADMILL sapa iiai tenn a d 6 HOW TO USE THE HEART RATE MONITOR 7 TREADMILL OPERATION debian ee awa ikaw het deka dere aioe Rea nae 9 HOW FOLD AND MOVE THE TREADMILL 22 TROUBLE SHOOTING ac axon
3. This setting is percentage of your mum possible heart rate When pulse programs 1 or 2 are used this is the highest level that your heart rate will reach during the program If de sired you can change the maximum heart rate setting by pressing the and buttons Each but ton press will change the setting by 1 if a button is held down the setting will change in increments of 5 The setting can be from 70 to 85 When the desired setting is shown press the ENTER button Note When the key is removed from the console the maximum heart rate setting will be reset to 70 HOW TO USE THE MANUAL MODE Adjust the incline as desired 1 Insert the key into the console See HOW TO TURN ON THE POWER on page 12 2 Select user 1 2 or 3 When the key is inserted user 1 will be selected as shown by the USER 1 in dicator If you have desig nated yourself as user 2 or 3 press the USER but ton repeatedly until the appropriate indicator lights Enter your weight if desired If you have not entered your weight see HOW TO ENTER USER INFORMATION on page 12 Select the MANUAL mode When the key is inserted the MANUAL mode will be selected If you have selected a workout pro MANUAL _ SPEED gram you can select the MANUAL mode again by pressing the MODE button repeatedly until the MANUAL indicator lights Press the START button or the
4. If the program is too easy or too difficult the inten sity of the program can be adjusted If a speed program is selected press the SPEED buttons or the QUICK SPEED buttons to adjust the maximum speed setting if an incline program is selected press the INCLINE buttons to adjust the maximum incline setting see step 5 on page 14 To stop the program for a moment press the STOP button The displays will pause and the TIME display will begin to flash To restart the pro gram press the START button or the SPEED button To end the program at any time hold down the STOP button for two seconds The MANUAL mode will then be selected Adjust the cushion level of the walking platform if desired See step 7 on page 13 8 Follow your progress with the LED displays See step 8 on page 13 When you are finished exercising remove the key Make sure that the incline of the treadmill is at 1 5 The incline must be at 1 5 when the treadmill is folded to the storage position or the treadmill will be damaged Remove the key from the console and put it in a secure place In addition move the on off switch to the off position and unplug the power cord HOW USE PULSE PROGRAMS 1 AND 2 Pulse programs 1 and 2 automatically control the speed and the incline of the treadmill to keep your heart rate within a predetermined range during your workouts Follow the instructions below to use pulse programs 1 or 2 1 Insert the
5. New England Journal of Medicine 1986 314 605 613 Better walking workouts University of California at Berkeley Wellness Letter 1992 8 12 4 5 Fradin K Grimby G et al Walking habits and health related factors in a 70 year old population Gerontology 1991 37 5 281 8 Jones P Hardman A et al Influence of brisk walking on the broadband ultrasonic attenuation of the calcaneus in previously sedentary women aged 30 61 years Calcified Tissue International 1991 49 2 112 5 Blair S Collingwood T et al Health Promotion for Educators Impact on Health Behaviors Satisfaction and General Well Being American Journal of Public Health 1984 74 147 49 Cramer S Nieman D et al The effects of moderate exercise training on psychological well being and mood state in women Journal of Psychosomatic Research 1991 35 4 5 437 49 Carroll J Pollack M et al Incidence of injury during moder ate and high intensity walking in the elderly Journal of Gerontology 1992 47 3 M61 6 10 EXERCISE GUIDELINES AWARN ING Before beginning this or any exercise program consult your physi cian This is especially important for individu als over the age of 35 or individuals with pre existing health problems The heart rate monitor is not a medical de vice Various factors including the user s movement may affect the accuracy of heart rate readings The heart rate monito
6. never hold your breath 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 between workouts After a few months you may complete up to five workouts each week if desired SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right Move slowly as you stretch never bounce 1 Toe Touch Siretch 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 lean forward and move your hips toward the wall Hold for 15 counts then relax Repeat 3 times for eac
7. HEART RATE MONITOR CARE AND MAINTENANCE Thoroughly dry the heart rate monitor after each use The heart rate monitor is activated when the electrode areas are wetted and the heart rate monitor is put on the heart rate monitor shuts off when it is removed and the electrode areas are dried If the heart rate monitor is not dried after each use it may remain activated longer than necessary draining the battery prematurely 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 sunlight for extended periods of time Do not expose the heart rate monitor to tempera tures 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 heart rate monitor Clean the sensor unit periodically using a damp cloth never use alcohol abrasives or chemicals The chest strap may be hand washed and air dried HEART RATE MONITOR TROUBLE SHOOTING The instructions on the following pages explain how the heart rate monitor is used with the console If the letters PLS appear in the PULSE display or if the displayed heart rate is excessively high or low try the steps below Make sure that the heart rate monitor is under your clothing tight against your skin and as high under the pectoral muscles or breasts
8. One heart rate setting is pro grammed for each period The heart rate settings will be shown in the LED matrix The CURRENT PERIOD heart rate set ting of the first period will be shown in the flashing CURRENT PERIOD column The settings of the next eighteen periods will be shown in the eighteen columns to the right When only three seconds remain in the first period both the CURRENT PERIOD column and the column to the right will flash and three tones will sound All heart rate settings will then move one column to the left The setting of the second period will then be shown in the CURRENT PERIOD column As the program progresses the speed and or incline of the treadmill will change at any time to keep your heart rate near the setting shown in the CURRENT PERIOD column The program will continue until the heart rate setting of the last pe riod is shown in the CURRENT PERIOD column and the TIME display counts down to zero The walking belt will then slow to a stop If your heart rate is not detected during the program the letters PLS will flash in the PULSE display and the speed and or incline of the treadmill will automatically decrease HEART RATE MONITOR TROUBLE SHOOTING on page 7 While the program is in progress minor adjust ments can be made to the speed or incline of the treadmill w
9. with a 14 gauge cord of five feet or less b If the walking belt is overtightened treadmill perfor mance may decrease and the walking belt may be damaged Remove the key and UNPLUG THE POWER CORD Using the allen wrench turn both rear roller adjustment bolts counterclockwise 1 4 of a turn When the walking belt is properly tightened you should be able to lift each side of the walking belt 3 to 4 inches off the walking platform Be careful to keep the walking belt centered Plug in the power cord in sert the key and run the treadmill for a few minutes Rear Roller Adjustment Bolts Repeat until the walking belt is properly tightened If the walking belt still slows when walked on please call our Customer Service Department toll free 23 PROBLEM The walking belt is off center SOLUTION a If the walking belt has shifted to the left first remove the key and UNPLUG THE POWER CORD Using the allen wrench turn the left rear roller adjustment bolt clockwise and the right bolt counterclockwise 1 4 of a turn each Be careful not to overtighten the walking belt Plug in the power cord insert the key and run the treadmill for a few minutes Repeat until the walking belt is centered b If the walking belt has shifted to the right first remove the key and UNPLUG THE POWER CORD Using the allen wrench turn the left rear roller adjustment bolt counterclockwise and the right bolt clockwise 1 4 of a turn each Be careful not
10. EXPLODED DRAWING attached in the center of the manual 31 Mm am Z l O gt l LLI Mm am Z l O gt l LLI LIMITED WARRANTY WHAT IS COVERED The entire REEBOK ACD4 Product is warranted to be free of all defects in material and work manship WHO IS COVERED The original purchaser or any person receiving the Product as a gift from the original purchaser HOW LONG IS IT COVERED ICON Health amp Fitness Inc ICON warrants the hood covers belly pan and decals for six months after the date of purchase The motor is covered for three years after the date of purchase The belt and deck are covered for two years after the date of purchase All mechanical components are covered for two years after the date of purchase All electrical components are covered for two years after the date of purchase Labor is covered for one year WHAT WE DO TO CORRECT COVERED DEFECTS We will ship to you without charge any replacement part or com ponent providing the repairs are authorized by ICON first and are performed by an ICON trained and authorized service provider or at our option we will replace the Product WHAT 15 NOT COVERED Any failures or damage caused by unauthorized service misuse accid
11. TEST program consists of up to seven 4 minute periods and is followed by a 2 minute cool down period The speed and or incline of the treadmill will au tomatically increase at the beginning of each 4 minute period When your heart rate reaches 70 of your max imum possible heart rate the FITNESS TEST will end After the 2 minute cool down period the console will display your estimated fitness level To use the program follow the steps below 1 Insert the key into the console See HOW TO TURN ON THE POWER on page 12 A Select user 1 2 or 3 See step 2 on page 13 3 Enter your age into the console To use the FITNESS TEST program you must enter your age If you have not entered this infor mation see HOW TO ENTER USER INFORMA TION on page 12 17 Put on the heart rate monitor The heart rate monitor must be worn when the FIT NESS TEST program is used See HOW TO USE THE HEART RATE MONITOR on page 7 Note The FITNESS TEST program can be started with out a heart rate reading however the program will automatically stop if your heart rate is not detected 4 minutes after the program is started Select the FITNESS TEST program When the key is inserted the MANUAL mode will be selected To select the FITNESS TEST pro Purse gram press the MODE button repeatedly until the pulse program 3 indicator lights Press the START button or the SPEED button to start the program When the START
12. be COOL Comin ares mucins pulse up to 40 minutes long The programs are stored in memory and can be changed as many times as desired indicating that the cool down period has begun The TIME display will then count down from 2 minutes When the cool down period is completed the walking belt will slow to a stop Note During the last ten seconds of the cool down period the incline of the treadmill will au tomatically adjust to the lowest setting Keep your feet and objects from beneath the treadmill Follow the steps below to create a custom program 1 Insert the key into the console See HOW TO TURN ON THE POWER on page 12 After the FITNESS TEST program is com pleted the LED matrix will show your fitness level There are A Select user 1 2 or 3 See step 2 on page 13 Enter your weight if desired If you have not entered your weight see HOW TO ENTER USER INFORMATION on page 12 10 fitness levels with level 10 FIT LVL 10 being the highest Remember Select the Custom 1 Custom 2 program the FITNESS TEST program is intended only to 2 indicate your relative fitness level When the key is inserted the MANUAL mode will Note The SPEED and INCLINE buttons will not be selected To select a function while the FITNESS TEST program is se custom program press lected If your pulse is not detected during the the MODE button gram th
13. box cover is grounded before using an adapter Grounded Outlet Box Treadmill Power Cord Grounding Pin Grounding Plug lt 2 Grounding Pin Grounded Outlet Grounded Outlet Box Adapter Grounding Pin H ooo0oo0o000 00 SET WEIGHT SET AGE SET MAX HEART RATE 2 O SPEED avg O DISTANCE CALORIES FAT CALORIES mip PULSE CUSTOM c gt PULSE ORMAT 10N QUICK SPEED SPEED LIMIT 9 40 11 1 2 MPH INSERT KEY SS MPH KEY PRERESS START Taine must be at lowest level before folding treadmill nt TMPORTANT Incl STOP storage Misuse of this product may result in serious injury Do not stand on walking belt when starting treadmill Read user s manual and follow all warnings and operating K instructions Never allow children to play on or around this equipment pla L SELECT PRO
14. button is pressed the TIME dis play will begin counting up and the LED matrix will show LVL 1 level 1 indi cating that the 60000000 first 4 minute period of the FITNESS TEST program has begun The walking belt will begin to move at 1 5 mph and the incline of the treadmill will automatically adjust to 3 Hold the handrails and carefully begin walking When the first 4 minute period of the FITNESS TEST program is completed the LED matrix will show LVL 2 indicating that the second 4 minute period has begun The speed of the treadmill will then increase to 2 5 mph and the incline will in crease to 4 When the second 4 minute period is completed the LED matrix will show LVL 3 The speed will then increase to 3 3 mph the incline will remain the same At the beginning of each 4 minute pe riod the speed and or incline of the treadmill will automatically increase The program will continue until your heart rate reaches 70 of your maximum possible heart rate and the current 4 minute period ends The program will then be completed regard less of how many 4 minute periods remain When the FIT NESS TEST program is com pleted the LED matrix will show HOW TO CREATE CUSTOM PROGRAMS The Custom 1 and Custom 2 programs are workout programs that you create The programs control both the word the speed and the incline of the treadmill and can
15. down the STOP button for two sec onds The speed and incline settings that you have programmed and the length of the program will be stored in memory To use the program again see HOW TO USE CUSTOM PROGRAMS at the right When the program is completed remove the key Make sure that the incline of the treadmill is at the lowest setting The incline must be at the lowest setting when the treadmill is folded to the stor age position or the treadmill will be damaged Remove the key from the console and put it ina secure place In addition move the on off switch to the off position and unplug the power cord 19 HOW TO USE THE CUSTOM PROGRAMS Insert the key into the console See HOW TO TURN ON THE POWER on page 12 Select user 1 2 or 3 See step 2 on page 13 Enter your weight if desired If you have not entered your weight see HOW TO ENTER USER INFORMATION on page 12 Select the Custom 1 or Custom 2 program When the key is in serted the MANUAL mode will be selected To select a custom pro gram press the MODE button repeatedly until the Custom 1 or Custom 2 program indicator lights PULSE CUSTOM Press the START button or the SPEED button to start the program A moment after the button is pressed the walking belt will begin to move Hold the handrails and carefully begin walking Each program is divided into one minute periods One speed setting and one incline setting are pro grammed for
16. repro grammed speed and incline settings for as many periods as desired press the LEARN button again To stop the program for a moment press the STOP button The displays will pause and the TIME display will begin to flash To restart the program press the START button or the SPEED button To end the program at any time hold down the STOP button for two seconds The MANUAL mode will then be selected Adjust the cushion level of the walking platform if desired See step 7 on page 13 Follow your progress with the LED displays Refer to step 8 on page 13 When the program is completed remove the key Make sure that the incline of the treadmill is at the lowest setting The incline must be at the lowest setting when the treadmill is folded to the stor age position or the treadmill will be damaged Remove the key from the console and put it ina secure place In addition move the on off switch to the off position and unplug the power cord THE WORKOUT HISTORY MODE The treadmill console features a workout history mode that keeps track of the total hours you have exercised the miles you have walked or run the calories and fat calories you have burned and your average speed The console can display the totals for the previous 7 days or the totals since you last reset the workout his tory mode Follow the steps below to use the workout history mode 1 Enter the current time into the console If you have previously e
17. 4 week study not one of 59 participants who walked five days a week at speeds between 3 and 5 miles per hour sustained a walking related injury that necessitated consulting with a physician Carroll and his colleagues reported that 14 of the elderly sub jects participating in a walking study suffered training related orthopedic injuries mostly to the lower leg and foot The majority of injuries occurred in the group as signed to fast walking It is important to note that all forms of exercise have some degree of risk associated with the activity Generally the less mechanical stress on the muscu loskeletal system the less risk of becoming injured Because of the low impact nature of walking the inci dence of injury appears to be low when compared to other high impact activities REFERENCES Rippe J Ross J et al Cardiovascular effects of walking Abstract Proceedings of the Second International Conference on Physical Activity Aging and Sports July 1985 p 47 Pollock M Miller H Jr et al Effects of walking on body com position and cardiovascular function of middle aged men Journal of Applied Physiology 1971 30 126 130 Duncan J Gordon N et al Women walking for health and fit ness How much is enough Journal of the American Medical Association 1991 266 23 3295 9 Paffenbarger R Hyde R et al Physical activity all cause mortality and longevity of college alumni
18. G PRESS MPH REOM PRESS START Note If there is a thin sheet of clear plastic on the face of the console remove it A CAUTION operating the console read the following precautions Do not stand on the walking belt when turn ing on the power or starting the walking belt Always wear the clip see O above while operating the treadmill If the key is pulled from the console the walking belt will stop The treadmill is capable of high speeds adjust the speed in small increments The heart rate monitor is not a medical de vice Various factors may affect the accuracy of heart rate readings The heart rate monitor is intended only as an exercise aid in deter mining 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 three pulse driven programs If you are taking medication regularly consult your physician to find whether the medica tion will affect your exercise heart rate To reduce the risk of electric shock keep the console dry Avoid spilling liquid on the console and use only a sealable water bottle v FEATURES OF THE CONSOLE The advanced console offers an impressive array of fea tures to make your workouts more effective When the console is in the manual mode the speed incline and cushion level of the treadmill can be chang
19. Motor Bolt Releasable Wire Tie Front Platform Screw Tie Clamp Belly Pan Latch Decal Rear Wheel Blue White Wire Harness Frame Bolt Belly Pan Fastener Front Right Endcap Ground Screw Ground Wire Upright Base Left Foam Grip Screw Left Pulse Pad Right Pulse Pad Console Base top Motor Belt bottom Console Base Motor Tension Bolt Small Screw Small Bolt Star Washer 30 Key No Qty Description Optic Switch Small Nut Right Foam Grip Motor Nut Pulley Flywheel Fan Motor Upright Grommet Motor Pulley Flywheel Fan Optic Disc Sensor Wire Hood Fastener Motor Hood Controller Electronics Screw Power Supply Plastic Stand Off Hood Bracket Electronics Plate Hood Support Motor Adjustment Bolt Lift Frame Small Hood Bracket Chest Strap Motor Isolator Plate Motor Bolt Motor Isolator Incline Motor Nut Incline Motor Bolt Front Roller Adj Bolt Allen Wrench Platform Spacer Incline Motor Front Belly Pan Power Cord On Off Switch Circuit Breaker Power Cord Grommet Incline Motor Shield Front Wheel Bolt Front Wheel Bumper Screw Bumper Isolator Wire Harness Shock Incline Stop Bracket Cushion Adjustment Motor Upright Endcap Upright Endcap Screw Left Rear Endcap Key Qty 101 102 103 104 105 106 107 108 109 110 111 112 113 114 115 116 117 118 119 120 p
20. RY RESET button HOW TO FOLD AND MOVE THE TREADMILL HOW TO FOLD THE TREADMILL FOR STORAGE Before folding the treadmill adjust the incline to the lowest position If this is not done the treadmill may be permanently damaged Next unplug the power cord CAUTION You must be able to safely lift 45 pounds 20 kg in order to raise lower or move the treadmill 1 Hold the treadmill with your hands in the locations shown at the right CAUTION To decrease the possibility of in jury bend your legs and keep your back straight As you raise the treadmill make sure to lift with your legs rather than your back Raise the treadmill about halfway to the vertical position 2 Move your right hand to the position shown and hold the treadmill firmly Using your left hand slide the storage knob to the right and hold it Raise the treadmill until the locking pin is aligned with the hole in the left handrail Slowly release the storage knob so that the locking pin slides into the left handrail Make sure that the locking pin is inserted into the left handrail To protect the floor or carpet from damage place a mat under the treadmill Keep the treadmill out of Handrail direct sunlight Do not leave the treadmill in the stor age position in temperatures above 85 Fahrenheit HOW TO MOVE THE TREADMILL Before moving the treadmill convert the treadmill to the stor age position as described above Make sure that t
21. SPEED button to start the walking belt A moment after the button is pressed the walking belt will begin to move at 1 0 mph Hold the handrails and begin walking As you exercise change the speed of the walking belt as desired by pressing the SPEED buttons or the QUICK SPEED buttons CAUTION Change the speed in small increments to avoid sudden jumps in speed To stop the walking belt press the STOP button The displays will pause and the TIME display will begin to flash To restart the walking belt press the START button or the SPEED button Note To stop the walking belt and reset all displays hold down the STOP button for two seconds Note When one of the SPEED buttons is pressed the SPEED PACE display will show the selected speed setting for seven seconds The display will then show the actual speed of the walking belt 13 To vary the intensity of your workout change the incline of the tread mill as desired by press ing the INCLINE buttons Note After the INCLINE buttons are pressed it may take a moment for the treadmill to reach the selected incline setting Adjust the cushion level of the walking platform if desired The walking platform is specially designed to cushion the impact as you walk or run on the treadmill The firmness of the walking platform can be adjusted with the CUSHION buttons There are ten different firmness levels Note The faster you run on the treadm
22. as is comfortable In addition make sure that the logo on the sensor unit is facing forward and is right side up Note If the heart rate monitor does not function when positioned as described try moving 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 display heart rate readings the user must be within arm s length of the console The heart rate monitor 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 heart rate monitor 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 may need to be replaced Follow the steps at the right to replace the battery Locate the battery cover on the back of the sen sor unit Insert a coin into the slot in the cover and turn the cover coun terclockwise to the open position Remove the cover Remove the old battery from the sensor unit Insert a new CR 2032 battery makin
23. ase if you believe the service is covered by war ranty ICON is not responsible or liable for indirect special or consequential damages arising out of or in connection with the use or performance of the product or damages with respect to any economic loss loss of property loss of revenues or profits loss of enjoyment or use costs of removal installation or other consequential damages of whatsoever nature Some states do not allow the exclusion or limitation of incidental or consequential damages Accordingly the above limitation may not apply to you The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of merchantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth herein Some states do not allow limitations on how long an implied warranty lasts Accordingly the above limitation may not apply to you No one is authorized to change modify or extend the terms of this limited warranty This warranty gives you specific legal rights and you may have other rights which vary from state to state ICON HEALTH amp FITNESS INC 1500 S 1000 W LOGAN UT 84321 9813 REEBOK and the Vector Logo aX are registered trademarks and service marks of Reebok This product is manufactured and distributed under license from Reebok International Part No 154941 J01405 C RO699A Printed in USA 1999 ICON Health amp Fitness Inc
24. dly IMPORTANT Each time you use the treadmill make sure that the correct user is selected 12 The current weight set ting will be shown in the CALS FAT CALS display Press the or button to FAT CALSO enter your weight Each button press will change the weight setting by 1 pound if a button is held down the setting will change in increments of 5 pounds When your weight is shown press the ENTER button Note Once your weight is entered it will be saved in memory even when the power cord is unplugged Enter your age if desired The current age setting CALS 7 FAT CALSO will be shown in the PULSE display Press the or button to enter your age Each button press will change the age setting by 1 year if a button is held down the set ting will change in increments of 5 years When your age is shown press the ENTER button Note Once your age is entered it will be saved in mem ory even when the power cord is unplugged Enter a maximum heart rate setting if desired The current maximum o0o0000000000000000000 heart rate set ooo0oo000000000000000000 i 1 ting will be ooo0o000000000000000000Q 1 oooo0o00000000000000000 shown in the LED matrix
25. e workout history mode was last reset HISTORY RESET button This button resets the workout history mode HOW TURN THE POWER 2 Enter your weight if desired Make sure that the on off switch located on the front of the treadmill is in the on position Next make sure that the power cord is properly plugged in see page 9 Step onto the foot rails of the treadmill Find the clip attached to the key and slide the clip onto the waistband of your clothing Next insert the key into the console After a moment various displays and indicators will light HOW TO ENTER USER INFORMATION Each time the power is turned on the USER 1 indicator will begin to flash The console allows up to three different users to enter their weight their age and a maximum heart rate setting into the console If you enter your weight into the console the CALS FAT CALS display will be more accurate If you want to use pulse programs 1 or 2 or the fitness test program you must enter your age If you want to use pulse pro grams 1 or 2 you must also enter a maximum heart rate setting If you want to enter your weight your age or a maxi mum heart rate setting follow the instructions below 1 Press the USER button Press the USER button to designate yourself as user 1 The USER 1 indicator will light without flashing Note To desig nate yourself as user 2 or user 3 press the USER button repeate
26. e letters PLS will flash in the PULSE dis repeatedly until the 208 play If your pulse is not detected during the last Custom 1 or Custom 2 program indicator lights thirty seconds of any 4 minute period after 4 min utes after 8 minutes etc the program will end 5 Press the START button or the SPEED but and the TIME display will show a fitness level of 0 ton to start the program FIT LVL 0 See HEART RATE MONITOR TROUBLE SHOOTING on page 6 The FITNESS A moment after the button is pressed the walking then restarted However the program can be carefully begin walking stopped at any time by pressing the STOP button The TIME display will then show an estimated fit Press the LEARN button and program the ness level desired speed and incline settings When you are finished exercising remove the When the LEARN button 7 key is pressed the LEARN in dictor will light Speed Make sure that the incline of the treadmill is at the and incline settings can lowest setting The incline must be at the lowest be programmed only _ setting when the treadmill is folded to the stor when the indicator is lit age position or the treadmill will be damaged Remove the key from the console and put it ina secure place In addition move the on off switch to the off position and unplug the power cord 18 Each program is divided into one minute periods One speed setting and one incline setting can be programmed for eac
27. e only a UL listed surge protector rated at 15 amps with a 14 gauge cord of five feet or less in length This product must be grounded If it should malfunction or break down grounding pro vides a path of least re sistance for electric cur rent to reduce the risk of Metal Screw Grounding Plug electric shock This product is equipped with a cord having an equipment grounding conductor and a grounding plug Plug the power cord into a surge protector and plug the surge protector into an ap propriate outlet that is properly installed and grounded in accordance with all local codes and ordinances This product is for use on a nominal 120 volt circuit and has a grounding plug that looks like the plug illus trated in drawing 1 below A temporary adapter that looks like the adapter illustrated in drawing 2 may be used to connect the surge protector to a 2 pole recep tacle as shown in drawing 2 if a properly grounded out let is not available 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
28. each period The speed setting of the first period is shown in the flashing CUR RENT PE RIOD column of the LED matrix The incline settings are not shown in the matrix CURRENT PERIOD When only three seconds remain in the first period both the CURRENT PERIOD column and the col umn to the right will flash and three tones will sound All speed and incline settings will then move one column to the left The speed setting of the second period will then be shown in the CUR RENT PERIOD column and the speed and incline of the treadmill will adjust to the second settings that you programmed previously The program will continue until the speed setting of the last period is shown in the CURRENT PE RIOD column of the LED matrix and the TIME dis play counts down to zero The walking belt will then slow to a stop During the program the speed and incline settings of the current period can be adjusted with the SPEED and INCLINE buttons Adjustments will not be stored in memory To reprogram speed and incline settings press the LEARN button The LEARN indicator will light Speed and incline set tings can be reprogrammed only when the in dicator is lit Next adjust the speed and incline of the treadmill with the SPEED and INCLINE but tons When the current period of the program is completed the new speed and incline settings will be stored in memory When you have
29. ed with a touch of a button As you exercise the LED displays will provide continuous exercise feedback The console also offers thirteen preset workout programs five speed programs automatically control the speed of the treadmill as they guide you through effective work outs five incline programs automatically control the in cline of the treadmill two pulse programs automatically control the speed and the incline of the treadmill to keep your heart rate within a predetermined range during your workouts and a pulse based fitness test program esti mates the relative fitness level you have achieved You can even create custom workout programs and store them in the console s memory for future use In addition the console features a workout history mode that keeps track of the total hours you have exercised the miles you have walked or run the calories and fat calories you have burned and your average speed The console can display the totals for the previous 7 days or the totals since you last reset the workout history mode DIAGRAM OF THE CONSOLE Refer to the drawing at the top of page 10 A CUSHION Buttons These buttons control the firm ness of the walking platform There are 10 different firmness levels B CUSHION Display This display shows the firm ness level of the walking platform C ENTER Button This button is used to enter age weight and maximum heart rate settings and Buttons These but
30. en ergy Only after the first few minutes does your body begin to use stored fat calories for energy If your goal is to burn fat adjust the speed or 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 or 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 pro longed 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 ad just the speed or incline of the treadmill until your heart rate is near the highest number in your training zone WORKOUT GUIDELINES Each workout should include the following three parts A Warm up Start each workout with 5 to 10 minutes of stretching and light exercise A proper warm up in creases your body temperature heart rate and circula tion in preparation for exercise Training Zone Exercise After warming up increase the intensity of your exercise until your heart rate is in your training zone for 20 to 60 minutes 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 exer cise
31. ent negligence im proper assembly or installation alterations modifications without our written authorization or by failure on your part to use operate and maintain as set out in your User s Manual Manual WHAT YOU MUST DO Always retain proof of purchase such as your bill of sale store operate and maintain the Product as specified in the Manual notify our Customer Service Department of any defect within 10 days after discovery of the defect as instructed return any defected part for replacement or if necessary the entire product for repair USER S MANUAL It is VERY IMPORTANT THAT YOU READ THE MANUAL before operating the Product Remember to do the periodic maintenance requirements specified in the Manual to assure proper operation and your continued satisfac tion HOW TO GET PARTS AND SERVICE Simply call our Customer Service Department at 1 800 999 3756 and tell them your name and address and the serial number of your Product They will tell you how to get a part replaced or if necessary arrange for service where your Product is located or advise you how to ship the Product for service Before shipping al ways obtain a Return Authorization Number RA No from our Customer Service Department securely pack your Product save the original shipping carton if possible put the RA No on the outside of the carton and insure the product Include a letter explaining the product or problem and a copy of your proof of purch
32. equency of walking provided the walkers with similar aerobic ben efits as the runners On the basis of current research it seems clear that walking at a moderate to brisk pace can be an excel lent aerobic activity 25 WALKING AND REDUCED RISK FOR CARDIOVAS CULAR DISEASE Several studies have found that regular walking at any speed can increase HDL C cholesterol a high density lipoprotein which removes excess cholesterol from the body and can lower concentrations of blood triglyc erides a storage form of fat thus reducing the risk for cardiovascular disease Duncan and his colleagues concluded that exercise does not have to be vigorous to reduce cardiovascular risk factors In other words people who choose to stroll rather than walk briskly can reduce their risk for cardiovascular disease After studying the physical activity patterns of 17 000 Harvard alumni over a 20 year period Paffenbarger and his colleagues concluded that walking as little as five city blocks per day can reduce the risk of cardio vascular disease and walking 2 miles per day can reduce the risk of a heart attack by 28 or more Therefore while walking at a fast pace will improve aerobic fitness walking at any speed slow or fast can reduce a person s risk for heart disease WALKING AND WEIGHT REDUCTION Walking is an excellent activity for burning calories The steeper the incline and or the faster the speed the more calories are burned F
33. ero DISTANCE LAPS Q Press the 7 DAY button or the TOTAL button again The SPEED PACE display will show your average speed Press the 7 DAY button or the TOTAL button again The DISTANCE LAPS display will show the total number of miles DISTANCE 1 you have walked run Note The total will be rounded off to the nearest mile If the total reaches 1 000 hours the display will reset to zero Press the 7 DAY button or the TOTAL button again The CALS FAT CALS display will show the total number of calories you have burned Note The total is shown thousandths if the display shows 1 02 for example you have burned 1 020 calories If the total reaches 10 000 calories the display will reset to zero 15 CALSO 21 Press the 7 DAY button or the TOTAL button again The CALS FAT CALS display will show the total number of fat calories you have burned Note The total is shown thousandths if the display shows 1 02 for example you have burned 1 020 fat calories If the total reaches 10 000 fat calories the display will reset to zero CALS FAT CALSO Reset the workout history mode if desired To reset the workout history mode press the HIS TORY RESET button All displays will be reset to zero Exit the workout history mode To exit the workout history mode press any button on the console except the 7 DAY TOTAL or HIS TO
34. f you want to change the maximum speed setting press the QUICK SPEED buttons The maximum speed setting can be from 4 mph to 12 mph Note The speed range of all speed programs is 3 mph If the maximum speed setting is 4 mph the speed range of the program will be 1 mph to 4 mph if the maxi mum speed setting is 12 mph the speed range will be 9 mph to 12 mph If you selected an in cline program The in cline display will flash to show the maximum in cline level that the tread mill will reach during the program If you want to change the maximum in cline setting press the INCLINE buttons The maximum incline setting can be from 3 to 12 Note The incline range of all incline programs is 3 If the maximum incline setting is 3 the incline range of the program will be 0 to 3 if the maximum incline setting is 12 the incline range will be 9 to 12 Press the START button or the SPEED button to start the program A moment after the button is pressed the walking belt will begin to move If an incline program is selected the treadmill will also adjust to the first incline setting of the program unless it is already at the first setting Hold the handrails and carefully begin walking Each program consists of twenty or thirty one minute periods The length of the program is shown in the TIME display If a speed program is selected one speed setting is programmed for each period if an incli
35. g sure that the writing is on top In addition make sure that the rubber gasket is in place in the sensor unit Replace the battery cover and turn it to the closed position CR2032 Battery Rubber TREADMILL OPERATION THE PERFORMANT LUBE WALKING BELT Your treadmill features a walking belt coated with PERFORMANT LUBE a high performance lubricant IMPORTANT Never apply silicone spray or other substances to the walking belt or the walking plat form They will deteriorate the walking belt and cause excessive wear HOW TO PLUG IN THE POWER CORD A DANG ER 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 in stalled by a qualified electrician Your treadmill like any other type of sophisticated electronic equipment can be seriously damaged by sudden voltage changes in your home s power Voltage surges spikes and noise interference can re sult from weather conditions or from other appliances being turned on or off To decrease the pos sibility of your tread mill being damaged always use a surge protector not in cluded with your treadmill Surge protectors are sold at most hardware stores and department stores Us
36. h 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 28 NOTES 29 PART LIST MODEL NO RBTL19981 R0699A To locate the parts listed below refer to the EXPLODED DRAWING attached in the center of this manual Key No Qty O 435 1 1101 AH AH AH ABH AS AB a l 2 Description Foot Rail Front Roller Nut Front Left Endcap Key Clip Frame Pivot Spacer Front Roller Pulley Platform Screw Belt Guide Caution Decal Isolator Spacer Screw Cushion Optic Disk Adjustable Deck Cushion Walking Belt Walking Platform Storage Knob Screw Storage Knob Shaft Storage Pin Spring Clip Storage Latch Insert Storage Knob Frame Rear Roller Adj Screw Roller Adj Washer Right Rear Endcap 8 Cable Tie Lower Incline
37. h period The speed setting of the first period is shown in the flashing CUR RENT PE RIOD column of the LED ma trix The in cline settings are not shown in the matrix To program speed and incline settings for the first period simply ad just the speed and incline of the treadmill to the desired levels with the SPEED and INCLINE but tons Every few times the SPEED buttons are pressed one additional indicator will light or darken in the CURRENT PERIOD column CURRENT PERIOD 12 2 1 MANUAL SPEED INCLINE PULSE CUSTOM When the first period is completed three tones will sound and the current speed and incline settings will be stored in memory All settings shown in the LED matrix will then move one column to the left and the speed setting of the second period will be shown in the CURRENT PERIOD column Program speed and incline settings for the second period as described above Repeat this procedure until you have programmed speed and incline settings for as many periods as desired Programs can have up to forty periods Note To stop the program for a moment press the STOP button The displays will pause and the TIME display will begin to flash To restart the pro gram press the START or SPEED button Hold down the STOP button for two seconds When you have programmed speed and incline settings for as many one minute periods as desired hold
38. he lock ing pin is inserted into the left handrail 1 Hold the handrails as shown and place one foot against the hood only in the location shown Do not hold or push on the book holder or it may be damaged 2 Tilt the treadmill back until it rolls freely on the wheels Carefully move the treadmill to the desired location Never move the treadmill without tipping it back To reduce the risk of injury use extreme caution while moving the treadmill Do not attempt to move the treadmill over an uneven surface 3 Place one foot on the base and carefully lower the tread mill until it is resting in the storage position HOW TO LOWER THE TREADMILL FOR USE 1 Refer to drawing 2 above Hold the upper end of the treadmill with your right hand as shown Using your left hand slide the storage knob to the right Pivot the treadmill down until the frame is past the left handrail 2 Refer to drawing 1 above Hold the treadmill firmly with both hands and lower the treadmill to the floor CAUTION To decrease the possibility of injury bend your legs and keep your back straight 22 TROUBLE SHOOTING Most treadmill problems can be solved by following the steps below Find the symptom that applies and follow the steps listed If further assistance is needed please call our Customer Service Department toll free at 1 800 999 3756 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays PROBLEM The power does not tur
39. ill the firmer the walk ing platform should be If the walking platform is too soft the treadmill may bounce excessively Follow your progress with the LED track and the LED displays The LED Track The LED track rep resents a dis tance of 1 4 oOo0o000000000000 0000000 ooooeo0oo0oo00000000000000 0 mile As you exercise the indicators pase cusTom around the track will light one at a time until you have com pleted 1 4 mile A new lap will then begin CALS FAT CALS display This display shows the approximate numbers of calories and fat calories you have burned see FAT BURN ING on page 27 Every seven seconds the display will change from one number to the other CALS FAT CALSO PULSE display This display shows your heart QCALS FAT CALSO rate when the heart rate age monitor is worn See PULSE page 7 anak SPEED PACE display This display shows both the speed of the walking belt and your current pace pace is measured in minutes per mile The display will alternate between one number and the other every seven seconds Note Each time the SPEED buttons are pressed the display will show the speed se
40. ith the SPEED or INCLINE buttons However if you increase the speed the incline will automatically decrease if you decrease the speed the incline will increase If you increase the incline the speed will decrease if you decrease the incline the speed will increase The console will always attempt to keep your heart rate near the heart rate setting shown in the CURRENT PERIOD column Note When the incline reaches the lowest setting the speed cannot be increased any further When the incline reaches the highest setting the speed cannot be decreased any further 7 Adjust the cushion level of the walking platform if desired See step 7 on page 13 8 Follow your progress with the LED displays See step 8 on page 13 When you are finished exercising remove the key Make sure that the incline of the treadmill is at the lowest setting The incline must be at the lowest setting when the treadmill is folded to the stor age position or the treadmill will be damaged Remove the key from the console and put it in a secure place In addition move the on off switch to the off position and unplug the power cord HOW TO USE THE FITNESS TEST PROGRAM The FITNESS TEST program is designed to estimate the relative fitness level you have achieved For the best results the FITNESS TEST program should be used at a time when your energy level is high the pro gram should not be used if you have already exercised during the day The FITNESS
41. key into the console See HOW TO TURN ON THE POWER on page 12 2 Select user 1 2 3 See step 2 on page 13 Enter your weight your age and a maximum heart rate setting If you enter your weight into the console the CALS FAT CALS display will be more accurate To use pulse programs 1 or 2 you must enter your age and a maximum heart rate setting If you have not entered this information see HOW TO ENTER USER INFORMATION on page 12 4 Put on the heart rate monitor The heart rate monitor must be worn when a pulse program is used See HOW TO USE THE HEART RATE MONITOR on page 7 Note A pulse pro gram can be started without a heart rate reading however the speed and or incline of the treadmill will automatically decrease if your heart rate is not detected during the program Select the desired program When the key is inserted the MANUAL mode will be selected To select pulse program 1 or 2 PESE CUSTOM press the MODE button NTA repeatedly until the pulse program 1 or 2 indicator lights The first nineteen settings of the program you have selected will appear in the LED matrix the function of the LED matrix will be explained later 6 Press the START button or the SPEED button to start the program A moment after the button is pressed the walking belt will begin to move Hold the handrails and carefully begin walking 16 Pulse programs 1 and 2 consist of thirty one minute periods
42. ll are tight before you use the treadmill Place a mat under the treadmill to protect the floor or carpet from damage HOW TO USE THE HEART RATE MONITOR HOW TO PUT ON THE HEART RATE MONITOR Before you use the heart rate monitor please read all instructions on this page and the following page The heart rate mon itor consists of two Chest Strap components the 2 chest strap and the sensor unit Refer to drawing 2 and attach the chest strap to the sensor unit Insert one of the tabs on the chest strap through one end of the sensor unit Make sure to press the end of the sen sor unit under the buckle on the chest strap the tab should be almost flush with the sen sor unit Sensor Unit Next wrap the heart rate monitor around your chest and at tach the other end of the chest strap to the sensor unit Adjust the length of the chest strap if necessary The heart rate moni tor should be under your clothing 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 the areas covered by shallow ridges Using saline solution such as saliva or contact lens solution wet both electrode areas Return the sensor unit to a position against your chest
43. ll is capable of high speeds Adjust the speed in small increments to avoid sudden jumps in speed 17 To reduce the possibility of the treadmill over heating do not operate the treadmill continu ously for longer than one hour 18 The heart rate monitor is not a medical de vice Various factors including the user s movement may affect the accuracy of heart rate readings The heart rate monitor is in tended 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 See the drawing on page 5 for the loca tion of the on off switch 20 Do not attempt to raise lower or move the treadmill until it is properly set up See HOW TO SET UP THE TREADMILL on page 6 and HOW TO MOVE THE TREADMILL on page 22 You must be able to safely lift 45 pounds 20 kg to raise lower or move the treadmill 21 Do not change the incline of the treadmill by placing objects under the treadmill 22 When folding or moving the treadmill make sure that the storage latch is fully closed 23 Inspect and tighten all parts of the treadmill regularly 24 Never drop or insert any object into any opening 25 This treadmill is intended for home use only Do not use this treadmill in any commercial rental or institutional setting 2 DANGER A
44. lways 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 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 performed by an authorized service representative only AWARN 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 decals shown at the right have been placed on your treadmill If a decal is missing or if it is not legible please call our Customer Service Department toll free to order a free replacement decal see HOW TO ORDER REPLACEMENT PARTS on page 31 Apply the decal in the location shown e Never allow children on or around treadmill e Storage latch must be fully engaged before treadmill is moved or Keep hands and feet clear of this area while operating or folding treadmill There is one decal on each side BEFORE YOU BEGIN Thank you for selecting the new REEBOK 4 treadmill The ACD4 treadmill combines advanced technology with innovative design
45. ly performed by people of any age walking appears to be practical and effec tive in reducing a person s risk for developing osteo porosis WALKING AND STRESS REDUCTION There are many stressors in today s society including economic concerns work related pressures and the need to balance career goals with home responsibili ties People who are unable to cope with these types of stressors are often tense and anxious and may even become physically or psychologically ill Researchers have found that exercise is one way to help people reduce stress For example subjects who engaged in a regular aerobic conditioning program and who altered their diets experienced significant gains in self concept feelings of well being and reduced depression Cramer and his colleagues specifically examined the effect of brisk walking on mildly obese sedentary women and found that walking improved general psy chological well being Walking therefore appears to be an effective tool for improving psychological well being WALKING AND INJURIES Walking is often associated with a low injury rate Walking is considered to be a low impact activity be cause one foot remains in contact with the ground at all times Walking at speeds of 3 miles per hour pro duces vertical impact forces that are around 1 25 times body weight whereas running at 7 miles per hour in creases vertical impact forces to more than 2 5 times body weight 26 During a 2
46. ministered 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 300 pounds Never allow more than one person on the treadmill at a time Wear appropriate exercise clothing when using the treadmill Do not wear loose cloth ing that could become caught in the treadmill Athletic support clothes are recommended for both men and women Always wear athletic shoes when using the treadmill Never use the treadmill with bare feet wearing only stockings or in sandals When connecting the power cord see page 9 plug the power cord into a surge protector not included and plug the surge protector 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 UL listed surge protector rated at 15 amps with a 14 gauge cord of five feet or less in length Do not use an extension cord 13 Keep the power cord and the surge protector 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 BEFORE YOU BEGIN on page 5 if the tread mill is not working properly 15 Never start the treadmill while you are stand ing on the walking belt Always hold the handrails while using the treadmill 16 The treadmi
47. n on SOLUTION a Make sure that the power cord is plugged into a surge protector and that the surge protector is plugged into a properly grounded outlet HOW TO PLUG IN THE POWER CORD on page 9 Use only a UL listed surge protector rated at 15 amps with a 14 gauge cord of five feet or less in length After the power cord has been plugged in make sure that the key is inserted into the console as far as it will go c Check the circuit breaker located on the treadmill near the power cord If the switch protrudes as shown the circuit breaker has tripped To reset the Tripped 8 circuit breaker wait for five minutes and then press the switch back in d Check the on off switch located on the treadmill near the power cord The switch must be in the on On position Position PROBLEM The power turns off during use SOLUTION a Check the circuit breaker located on the treadmill frame near the power cord see 1 c above If the circuit breaker has tripped wait for five minutes and then press the switch back in b Make sure that the power cord is plugged in c Remove the key from the console Reinsert the key into the console as far as it will go d Make sure that the on off switch is in the on position e If the treadmill still will not run please call our Customer Service Department toll free PROBLEM The walking belt slows when walked on SOLUTION a Use only a UL listed surge protector rated at 15 amps
48. ne program is selected one incline setting is programmed for each period The speed or incline settings will be shown in the LED matrix The speed or in cline setting of the first period will be shown in the flashing CURRENT PE RIOD column The settings of the next eighteen periods will be shown in the eighteen columns to the right CURRENT PERIOD i 0000000000 0000000000 0000000000 0000000000 When only three seconds remain in the first period both the CURRENT PERIOD column and the col umn to the right will flash and three tones will sound All speed or incline settings will then move one column to the left The setting of the second period will then be shown in the CURRENT PE RIOD column and the treadmill will automatically adjust to that setting 15 7 If an incline program is selected the speed of the treadmill can be changed during the program with the SPEED buttons or the QUICK SPEED buttons If a speed program is selected the incline of the treadmill can be changed with the INCLINE buttons The program will continue until the speed or in cline setting of the last period is shown in the CURRENT PERIOD column of the LED matrix and the TIME display counts down to zero The walking belt will then slow to a stop
49. ntered the current time go to step 2 For the workout history mode to be accurate the current time must be entered into the console To check the time setting first hold down the STOP button while inserting the key into the console The time setting will ap pear in the TIME display Note The console uses a 24 hour clock if the cur rent time is 6 45 pm the display should show 18 45 DISTANCE LAPS Q To change the time setting first press the LEARN button The minute digits in the TIME display will begin to flash Press the USER or button to set the minute digits to the correct time Press the LEARN button again The hour digits will begin to flash Press the or button to enter the correct hour Then press the LEARN button again When the correct time is shown remove the key from the console and then reinsert it Note Once the current time is entered it will be saved in memory even when the power cord is unplugged A Select user 1 2 or 3 See step 2 on page 13 If the walking belt is moving press the STOP button To access the workout history mode the walking belt must be stopped 20 Press the 7 DAY button the TOTAL button When the 7 DAY button or the TOTAL button is pressed the TIME dis play will show the total number of hours you have exercised Note The total will be rounded off to the nearest hour If the total reaches 10 000 hours the display will reset to z
50. o a S Ss S PONY NY 1 Description Nylon Washer Incline Spacer Console Motor Tension Washer Motor Star Washer Motor Pivot Bolt Sensor Unit Motor Bracket Motor Tension Nut Cushion Screw Cushion Plate Optic Switch Bracket Reading Rack 8 Wire Harness Rear Roller Cushion Rod Sensor Foam Pulse Receiver Receiver Bracket Wheel Sleeve Key No Qty 121 122 123 124 HHH RH lt oS i st i Description Transformer Cushion Adj Nut Rear Foot Screw Isolator Screw 8 Blue Wire 2 F 8 Blue Wire M F 14 White Wire 2 F 8 White Wire M F 8 Red Wire M F 9 Wire M F 4 Black Wire 2 F 8 Green Wire F Ring 20 Wire Harness User s Manual Includes all parts shown in the box These parts are not illustrated Specifications are subject to change without notice HOW TO ORDER REPLACEMENT PARTS To order replacement parts call our Customer Service Department toll free at 1 800 999 3756 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays To help us assist you please be prepared to give the following information The MODEL NUMBER of the product RBTL19981 The NAME of the product REEBOK ACD4 treadmill The SERIAL NUMBER of the product see the front cover of this manual The KEY NUMBER and DESCRIPTION of the part s see the PART LIST on pages 30 and 31 and the
51. on CR2032 Battery Rubber 24 REEBOK UNIVERSITY Reebok University was launched in 1993 to fulfill a vision to establish a university without walls that develops quality researched state of the art fitness programming for the fitness industry throughout the world Working with the world s best professionals Reebok University has created a host of original programs such as Step Reebok Walk Reebok Slide Reebok and Reebok City Jam The industry has adopted Reebok programming as the gold standard Our guidelines and terminology are used by fitness profes sionals and participants around the world and our exceptional programming has been approved in the United States by AFAA and ACE for continuing educa tion credits WALKING AND CARDIORESPIRATORY ENDURANCE Scientific studies confirm that walking at a moderate to brisk pace can enhance aero bic fitness Rippe and his colleagues found that of 500 subjects tested 67 of the men and 90 of the women were able to reach their target heart rates by walking 4 to 4 5 miles per hour Pollock and his colleagues found that middle aged men who walked at a pace of 3 5 to 4 5 miles per hour for 40 minutes four times per week had the same car diovascular improvements as men the same age who jogged for 30 minutes three times per week Although the intensity of exercise was lower for the walkers than the runners the increased duration and fr
52. or example a 150 pound person walking at 3 5 miles per hour on flat ground will burn about 300 calories per hour This same person will burn 400 calories per hour on a gentle 4 incline and 500 calories per hour on a steeper 10 incline If this person speeds the pace up to 4 miles per hour on level ground 350 calories will be burned one hour It should be noted that participants who do not wish to walk at faster speeds can burn a comparable number of calories by walking for longer periods of time WALKING AND BONE DENSITY Osteoporosis is a major health problem in the United States affecting an estimated 15 to 30 million people An age related disorder osteoporosis reduces the density of bones This disease can be life threatening since many older people die as a result of complica tions suffered from broken bones Adequate calcium in the diet and weight bearing exercises seem to reduce the risk of osteoporosis Several studies have reported that regular walking at moderate to brisk speeds appears to increase bone density Specifically Fradin and his colleagues found that 70 year old subjects who walked at least 30 min utes per day had higher bone mineral content than subjects who walked less than 30 minutes per day Jones and his colleagues reported that sedentary women aged 30 to 61 years old who began a regular walking program and continued for one year increased their bone density Since walking can be comfortab
53. or the treadmill will be damaged Remove the key from the console and put it in secure place Finally move the on off switch to the off position and unplug the power cord 14 HOW TO USE THE SPEED PROGRAMS AND THE INCLINE PROGRAMS The five speed programs automatically control the speed of the treadmill as they guide you through effec tive workouts the five incline programs automatically control the incline of the treadmill Follow the steps below to use a speed program or an incline program Insert the key into the console See HOW TO TURN ON THE POWER on page 12 Select user 1 2 or 3 See step 2 on page 13 Enter your weight if desired If you have not entered your weight see HOW TO ENTER USER INFORMATION on page 12 Select the desired program When the key is inserted the MANUAL mode will be selected To select a speed program or an in cline program press the MODE button repeatedly until the desired speed or incline program indicator lights The first nineteen settings of the program you have selected will appear in the LED matrix the function of the LED matrix will be explained later 2 SPEED INCLINE Select a maximum speed or incline setting If you selected a speed program A number will begin to flash in the SPEED PACE display This number is the maxi mum speed that the walking belt will reach during the program I
54. r is in tended only as an exercise aid in determining heart rate trends in general The following guidelines will help you to plan your ex ercise program Remember these are general guide lines only For more detailed exercise information ob tain a reputable book or consult your physician EXERCISE INTENSITY Whether your goal is to burn fat or to strengthen your cardiovascular system the key to achieving the desired results is to exercise with the proper intensity The proper intensity level can be found by using your heart rate as a guide The chart below shows recom mended heart rates for fat burning and aerobic exercise 130 125 118 110 105 95 60 70 To find the proper heart rate for you first find your age near the bottom of the chart ages are rounded off to the nearest ten years Next find the three numbers above your age The three numbers define your train ing zone The lower two numbers are recommended heart rates for fat burning the higher number is the recommended heart rate for aerobic exercise You can measure your heart rate using the heart rate monitor If your heart rate is too high or too low adjust the speed or incline of the treadmill accordingly 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
55. seconds the displays will be reset MODE Button This button is used to select the manual mode and workout programs START Button This button starts the walking belt LEARN Button This button is used to program speed and incline settings for custom programs Key with Clip The key turns the console on and off The attached clip is designed to be worn on your waistband If the key is pulled from the console the power will automatically turn off INCLINE Buttons These buttons control the incline of the treadmill Each time a button is pressed the incline will change by 0 5 The incline range is 0 to 12 INCLINE Display This display shows the incline level of the treadmill Note No indicators will light when the incline is at 096 or 0 5 The first indicator will light when the incline is at 1 or 1 5 the sec ond indicator will light when the incline is at 2 or 2 5 the third indicator will light when the incline is at 3 or 3 5 and so on 7 DAY Button This button allows you to view the number hours you have exercised the miles you have walked or run the calories and fat calories you have burned and your average speed for the previous 7 days see THE WORKOUT HISTORY MODE on page 20 TOTAL Button This button allows you to view the total hours you have exercised the miles you have walked or run the calories and fat calories you have burned and your average speed since th
56. to let you enjoy an excellent form of cardiovascular exercise in the conve nience and privacy of your home And when you re not exercising the unique ACD4 can be folded up requir ing less than half the floor space of other treadmills For your benefit read this manual carefully before using the treadmill If you have additional questions please call our Customer Service Department toll free Water Bottle Holder Bottle not included LEFT SIDE Walking Belt _ Foot Rails Storage Latch Rear Roller Adjustment Bolts at 1 800 999 3756 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays To help us assist you please mention the product model number and serial number when calling The model number is RBTL19981 The serial number can be found on a decal attached to the treadmill see the front cover of this manual for the location Before reading further please review the drawing below and familiarize yourself with the parts that are labeled Book Holder Console Handrail RIGHT SIDE On Off Switch Circuit Breaker HOW TO SET UP THE TREADMILL Set the treadmill in a cleared area and remove all packing materials Make sure that all parts are included before you dispose of the packing materials With the help of a second person carefully raise the treadmill uprights to the position shown at the right Make sure that all parts of the treadmi
57. to overtighten the walking belt Plug in the power cord insert the key and run the treadmill for a few minutes Repeat until the walking belt is centered PROBLEM The walking belt slips when walked on SOLUTION a If the walking belt slips when walked on first remove the key and UNPLUG THE POWER CORD Using the allen wrench turn both rear roller adjustment bolts clockwise 1 4 of a turn When the walking belt is correctly tightened you should be able to lift each side of the walking belt 3 to 4 inches off the walking platform Be careful to keep the walking belt centered Plug in the power cord insert the key and carefully walk on the treadmill for a few minutes Repeat until the walking belt is properly tightened PROBLEM The heart rate monitor does not function properly a If the heart rate monitor does not function properly refer to HEART RATE MONITOR TROUBLE SHOOTING on page 7 b If the heart rate monitor still does not function properly the battery should be changed To replace the battery locate the battery cover on the back of the sensor unit Insert a coin into the slot in the cover and turn the cover counterclockwise to the open position Remove the cover Next remove the old battery from the sensor unit Insert a 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 Replace the battery cover and turn it to the closed positi
58. tons are used to change age weight and maximum heart rate settings E USER Button This button is used to select user in formation Up to three different users can store age weight and maximum heart rate settings F QUICK SPEED Buttons These buttons allow you to quickly select speed settings G LED Displays These displays provide continuous feedback of calories and fat calories burned elapsed time distance laps completed speed and pace In addition the PULSE display shows your heart rate when the heart rate monitor is worn Note The console can display speed and dis tance in either miles or kilometers see page 14 For simplicity all instructions in this manual refer to miles H LED Matrix When the manual mode is selected this matrix shows your progress on an LED track When a workout program is selected the matrix shows upcoming speed or incline changes 1 MANUAL Program Indicators These indicators show when the manual mode is selected and when a workout program is selected J SPEED Buttons These buttons control the speed of the walking belt Each time a button is pressed the speed will change by 0 1 mph if a button is held down the speed will change in increments of 0 5 mph The speed range is 0 5 mph to 12 mph 11 STOP Button This button stops the walking belt When the button is pressed the LED displays will pause and the TIME display will flash If the button is held down for two
59. tting How to select miles per hour or kilometers per hour Speed can be dis played in either miles per hour mph or kilometers per hour kph To check the unit of measurement first hold down the STOP button while inserting the key into the console The SPEED PACE display will show an E for English miles or an for Metric kilometers Press the SPEED button to change the unit of measure ment Remove and then reinsert the key DISTANCE LAPS display This display shows both the distance that the walking belt has moved and the number of laps you have completed one lap equals 1 4 mile The display will alternate between one number and the other every seven seconds DISTANCE Note If the speed is displayed in miles per hour the distance will be displayed in miles if the speed is displayed in kilometers per hour the distance will be displayed in kilometers TIME display This display shows the total time that the walking belt has been moving Note When a workout program is selected this display will show the time remaining in the program When you are finished exercising stop the walking belt and remove the key Step onto the foot rails and press the STOP button Next change the incline of the treadmill to the low est setting The incline must be at the lowest setting when the treadmill is folded to the stor age position

Reebok Fitness RBTL19981 User's Manual

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