Ironman Fitness Treadmill TRIAD User's Manual
Contents
1. STOP tut othe PAUSE bua eased Prose he POWER button tom off he eal Program Instructions Heart Rate Mode 24 Monitoring Your Heart Rate mapu Monitoring Your Heart Rate To obtain the greatest cardiovascular benefit om your exercise workout itis important to work wii your target hear rate zoo The American Heart Association defines this target 0 75 percent jour tani bea rae Your maximum heart ate may be roughly by subtracting your ftm 220 Your maximum her rate and aerobic capacity naturally decreases you ap This vary fom one person to another ut use his number o find your approximate effective target zone For example te maximum rale fea ver age 40 verdi 180 a The hes rte zoe is 60 757 of 180 or 108 35 bpm Sce Fine Safety Lo Before beginning your workout check your normal resting hear rt Place your inge ihlly against your sock ce agaist your wit over the artery Tans your pulse count the number OF bet in 10 cc ds Multiply the number of beats by six to determine your pube rate per minute We recomend taking our teat thes times Waning up during oir workout ad two mints our col down tack your progress as it relates to better finest During your fist several months of exereising he recommends aiming for the lower par of the target hear then gradually progressing up2. together shown in Figure 2 gt 3 M Conci te Le sad Serre ih pris sng the Comte FER ning cta in th eo be Land Up Tune pace using Shoulder Allen Bolt Qu By Spring Waser QU 2 and Washer et mm 2 IMPORTANT PLEASE NOTE While connecting he Console to the Let nd Right Uprights pay attention noto pinch the wire lames Excess Console Harness wiring should be placed inside the Left Upright not Console Help With Assembly Call 9 8810 Figure amp Console Installation Assembly Post the Le and Right Botum Handle Covers to underside of ten connect the EKG Harness Wires tthe Left and Right Handle Pale Plats s shown in Figure 5 Tighe iro place using Philip Screw STA Next isl he End Caps tothe handle assem IMPORTANT PLEASE NOTE Tighe all hardware installed in Step 1 tough Step 7 Fold the teil int the storage position and Took it place as shown ia Figure Need With Assembly Call 9 8810 Figure Leland Right Bottom Handle Cover Tosallion Figure Storage Position Locking Method Assembly monu Remove the two Long Bumper from base as shown in Figure 7 1 the Lef and Right Fender to Base using Philip Screw ST42XI
3. The exercise practices include our major variables frequeney teni imme target beat rale zone A cont workout wil help to improve your cardiovascular funcions and increase the ability of your muscles to ain the oxygen and A good workout provides greater advantage to extend endurance of ms and body xiii Frequency How Often Should You Exercise Three times week s highly suggested to improve your cardiovascular and muscle funes Intensity How Hard Should You Exercise The intensity ofan exereise selected your heart rate Exercise must be sufficient strengthen your heart muscle and condition your cardiovaseular system Only your doctor or an can prescribe the ant waning heart range apreprite or your particular tees ad physical conden Sut with eerie that stimulates yo o breathe more deeply periods of moderate and easy exce o help your body adap wo new levels of exein without unnecesay sain The inability maintain smooth motn is a that you speeded andar elevated too 1f you feel out of beth before you have res 12 minutes you are probably overdoing it As your Sines level improves you will need to increase your workload to each your target heart ae The fst increase may be necessary afer wo to four Weeks of regular exercise Never exceed your target heart ete Weight Management Consistent aerobic exercise will help you change your body composition by lowering
4. Choose UUU press Enter CLA 111 or 222 wil be displayed in e Speed window pressing the Speed ton will tog options Choose 212 press Enter 10 amp nl be displayed in he Speed window press Enter 11 CL26 OPA or will be displayed in he Speed window pressing the Speed button will toggle options Choose OPA pes Enter 12 C127 Bank nothing a SP or e wil be displayed ia the Incline window peeing the Speed button will toggle options Choose press Enter 1B CALIDIST window will display S5 Press Stat So E wil display in CALIDIST window 11 At this tme make sure you are on the walking belt as de machine will automatically iniit bot movement and sun through complete calibration and diagnostic routine Press Enter Belt wll begin to move Unit wil begin calibration 15 When Speed and Inline calibration has isha press Power but tke display should be blank nd should be ready fo ust To sold possible damage to the treadmill and unl the problem is corrected Call Ironman Fitness Customer Service at B00 7504766 if problem per TRIAD Tres Adjustment WARNING Do not ture role bearing falure adjustment and tension performs wo functions adjustment foe tension and centering Your ew tread comes the factory for tension and centering Please lo the procedures on if the belt shite 1o the ight
5. Sipping Repeat above pocodue the walking bek is not Sipping The tension should be just tight enough toto slip Not Turning the hex key counter clockwise brings th sear roles and be toward you using the bex key clocks pushes the rear roller and belt away fom you a Diagram 1 Diagram Diagram Maintenance Instructions WARNING Before performing any surge protector ftenance to your trend always CLEANING Routine cleaning of your unit will extend the leo your ni WARNING To electrical shock be sure the power to the dead and the uit is unplugged e wall out before any cleaning ot maintenance AFTER EACH WORKOUT Wipe ofthe console and ucadnil with a clean vaterdunp ened cloth to semove excess USE NO CHEMICALS WEEKLY Use ofa i recommend for of cleaning Dit from your shoes contacts the bot apd eventually makes tro underneath the treadmill Vacuum wend once a Wed DECK LUBRICATION The walking tlt has been pre lubricatal sf he hoo However is recommend wel thal the walking bound be checked periodically for to ensure performance Tren 30 days or 30 hours of operation it of the walling belt and fl he top of the wall ng banl a far under at you can eh If you feel signs of silicone no further iat is required IF it feels dry touc
6. 120 ol and has a grounding plug dat looks ke the plug isa i e drawing below Ro nac cuounepovrier Console Panel Functions mung INCLINE nda in percent of grade 0 10 05 irene CALORIES trad ali on 150 person a the ned and time TIMES Inte cape time ler ring at ints and sean 009 mit 0 59 seconds INCLINE PULSE WINDOW Program and Operation QUICK START MANUAL MODE T Plug ito surge protector outlet Ach the Safety Key o the treadmill console 2 Sud onthe tad and straddle bet safety key lip o your clothes Press POWER baton There will be an 5 econd delay ar pressing the POWER bution bore dala an be entered The TIME window wil ash A Press STARTISTOP buon Belt will begin to move after 4 seconds Step oa slowly fe the belt starts moving Speed or Incline may be adjusted by using te appropriate increase decrease utn your workout press STARTSTOP buon Belt will gradually slow to zr amp To pase your workout press PAUSE 7 ores air pausing Press the PAUSE buio WARNING THE TREADMILL BELT WILL RESUME AT THE SPEED THE TREADMILL WAS MOVING BEFORE FAUSING 3 Countdown Time Prost Speed andlor Incline Time Speed and Incline may be pest pio t geting Stared First the POWER boton then press the ENTER burton h tne window will blink Use the SPEED or bus o select your workout time en res ho ENTER buo
7. OF AN 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 PLUG WILL NOT FIT THE OUTLET HAVE A PROPER OUTLET INSTALLED BY A QUALIFIED ELECTRICIAN This can be seriously damaged by sudden voltage changes ia your home s elects power Voltage surges and noie result from weather condos or om appliance being trt oe al To seduce the possibility of damage always use dedicated surge protector nol elude SI wih your tread Surge protectors can purchased most hardware stores The manufacturer recommenda single outlet protector wih UL 1449 rating Transient Voltage Surge Supresor IVSS wih UL suppressed lage eating of or less and an aig of I20VAC 15 amp This treadmill ust be ground to reduce the risk of electrical shock Grounding provides a path of least resistance for lc current should the malfunction This cad com with an electrical wah an equipment grounding conductor nd grounding plug Always plug the power cord into sume pro and plug the surge taco into an appropriate btt ha is properly installed snd grounded in occ dance with all local codes and ordinances Do mat connect ther equipment 1o the surge or this could use permanent damage to your ad This produc is foe use nominal
8. Owners Manual for detailed information E22 Under Spes condition detected fom the belt motor Attempt calibration Sas Calibration Sequence sc for detailed information E33 Over Spend condition fim the belt str Attempt calibration See Calibration Sequence sc tin for detail information Stuck key detected st power up Inman Fines Customer Service To old possible damage o the the possibility of injury don unl the problem is corrected Call leo E Troubleshooting Guide mop Trendi will not start Key inserted into the treadmill Consol 2 Make sure the power cond is plugged ioa surge protctr surge protector is plugged into a properly rounded out and the surge protector is turned on Refer to Power Requirements on page 11 Choo the circuit breaker located oa the font ofthe teal Ifthe swih protrudes i has ripped Walt five minutes and then press the site back in Check the house electrical reser ox and the eet breaker fur room whee the eal is located Iri has tripped reset oc have an electrician replace the breaker in Bone S Have an electrician cheek to inre there is adequate voltage at he outlet Treadmill loses power during use 1 Cheek the breaker located on the front of the treadmill switch protrudes it has tripped Walt Five minutes and then press the th back in Check the house letra reser box and the c
9. Pressing the SPEED burton will your choice sting press he POWER button Calibration Sequence ba 74 Do sot attempt to calibrate the tread une an Error Code is present ee Error Messages page 27 eu with software package That will perform a calibration sequence unique to your specie model number Please performs the following steps to calibrate the Iron 1 Unplug power cord outlet strip 2 Ach Safety Key to console Slug power cord into outlet Inte calibration sequence Locate the hole on the back ofthe console and inet the eraser end of a pencil through hole and press the calibration switch twice show on page 2 3 CLA should appear in he Time window if nol contine to press the calibration site appears Nate During he sequence Tine window will display which step you at ia the process C21 C22 C23 and so oa The CALIDIST window will display which key should be pressed next For example E fe Enter for Power o SS for Stat Stop MPH or KPH vill be flashing i the Speed windon pressing the Speed buton options Choose MPH KPH pes Enter CLARA 8 10 or 12 13 16 o 20 in KPH mode wl o displayed in the Speed window pressing the Speed x button wil toggle Choose 10 or 16 for KPH mode press Enter CL23 FFF UUU or HHH will be displayed in th Speed window pressing the Speed button will tog ste options
10. while walking WALKING BELT IS SHIFTING TO THE LEFT Digs 1 to a at ph Using the hos key poi ol tum the left rear eller adjustment um in the clockwise diction Next the tel t 2 5 mph You shoud see the belt Stat to correct lr by moving bek toward he cone Repeat the ove procedure he walking els centered Jt may be to se willing bel tension once you have completed this proce rf ih bel feels kii slipping while walking Refer below to be Walking Slipping o rollers wlll cause prena WALKING BELT IS SHIFTING TO THE RIGHT Diss 2 Firs tum the tdi oa to run a 1 mph Using he hex key pro vided tum the righ rear ler bot tm in the lock wise Next run the eal at 2 5 mph You should ee he bel stat coret itself moving back toward the center Roper the above procedure the walking bel centered It may be set walking once you have completed this procedure ifthe belt feels like i ts slipping while walking Refer the Walking Bel Slipping structions WALKING BELT IS SLIPPING DURING USE Diagram 3 First unplug the power cond from the auge protetr Using the hex key prove um both lef and righ sear roller ajusten bolts he Same distance usualy a in the clockwise direction Plug the power coal ek into he serge protector and run he ead at 2 5 ph Yau ould now walk on de determine ifthe bek is sill
11. 6 as shown in Figure Reinstall boh Long Bumper Ree po Figure Tb Left and Right Fender Installation Figure Tar Long Bumper Removal Congratulations You have completed the assembly of your new Ironman TRIAD Treadmill Moving Instructions CAUTION TO AVOID THE RISK OF INJURY NEVER ATTEMPT TO MOVE THE TREADMILL WHILE IT IS IN THE UNFOLDED OPERATING POSITION TO REDUCE THE POSSIBILITY OF INIURY WHILE LIFTING BEND YOUR LEGS AND KEEP YOUR BACK STRAIGHT AS YOU RAISE THE TREADMILL LIFT USING YOUR LEGS NOT YOUR BACK IN ORDER TO RAISE OR LOWER THE TREADMILL SAFELY YOU MUST BE ABLE TO LIFT48 POUNDS 20KG IT IS SUGGESTED YOU ALWAYS USE THE AID OF A SECOND PERSON WHEN MOVING THE TREADMILL Wat the weal in the folded locked postion safety latch is engaged grasp the handrail and plac one fot one center of the base crossbar as shown in the photo blow Next wih im grasp on the hand care Fully ile the Back until i on the wheels Using extreme caution move the teal o the desired location the teal down place one foot on te center of the base crossbar and carefully ower endl onto base in resting positos Do ot move h treadmill over an uneven ar rough Nate The tendi pictured below y not be denticl to your particular model Power Requirements IMPROPER CONNECTION OF THE EQUIPMENT GROUNDING CONNECTOR CAN RESULT IN A RISK
12. ROMAN Owner s Manual Ironman TRIAD Treadmill Service 800 1504766 Assembly 606 559 8810 ironman Fitness Products 1 4009 Ditton Dre Suis 250 Garand TX T8041 2 4 win ronmanfiness com L CAUTION Read all precautions and ing is equipment Model Name TRIAD Serial Number ana Write down for future reference m Serial Number Decal Location Table of Contents Important Safety Information Before You Start Assembly Moving Instructions Power Requirements Console Panel Functions Program Operation Program Profiles Heart Rate Mode Monitoring Your Heart Rate Workout Information Warm Up Exercises Changing to MPH or KM Calibration Sequence Belt Adjustment Maintenance Instructions Error Messages Troubleshooting Parts List Exploded View Warranty Information 13 14 15 16 17 18 19 20 21 2 23 24 25 26 27 28 29 30 31 32 33 Important Safety Information mop WARNING Before using this medio starting any exercise progam consult your physician This pe al important for persons over the age o 35 ano persons with pes existing health problems The man heures or distributor assumes no responsibility for personal injury property damage sustained by or throug the use of this produc WARNING To reduce the risk of electrical shock burs fie or other possible injuries to the wer ant review this manual andthe following precautions before operation SAFETY PRECA
13. T COVE hi has expr nas a is dias ny er esc vi ie rng oper po pod Irene em cre eb omen dc pue ET diem PARES SET FO NUS WARKANT MAKES WARRANTIES Bu cuo E pee d teat eo nde moe Service 000 750166 Auenbly E Ironman Fines Product 4009 Distribution Drive Suite 250 TX 75081 rwironmanfituent com Ironman and Mot are registered trademarks of the World Trial
14. UTIONS AND TIPS owners esponsibility to ensure hat all weal have read the Owner Manual and a familiar with warnings and safety precaution 2 This ead has a uer maximum capacity of 350 pounds 3 The cad should only be used a level surface and intended for indoor use only The edil should not be paced in garage or near water and should never be usd whe you are wek Finesssosonmends teal mat be placed under the treadmill to protect ior o carpet ad for easier cleaning Follow safety information in regan to plugging in your treadmill Keep the power cond vay fom the incline wheels and do run the power cord underneath your dil Do not operate the treadmill with damaged or fry power cond Wear comfortable good quality walking ce running hoes and appropriate clothing Do aot use the teal with bare feel sandals oc or stockings 6 Ava stade tbe elt and allow it to st moving before stepping the belt 7 Mold on to handel when adjusting speed incline or other coos Always examine your tread before using to ensure sll parts are in woking order 9 Allow he belt to fully stop before dismoontn 10 Pets should never be allowed near oro the ted 11 Do not leave unsupervised near on the weal 12 Never operate the treadmill where oxygen is being administered or whore aerosol products are being used 13 Never insert any objector body parts into opening 14 For safel
15. al Packing mater to assole all pat 2 Connes the console together One side of hamess is located ear the nolo cover on the bran side The er ed located inside the Let Upright assembly See Figure 2 Pll the wiring om top of upright tbe making sue harness connec ors ate pulled it lage hole bottom aps Caution Make sure harness is installed inside the upright and pay attention Figure 1 Console Harness Location Le inch the wire harness E gt Figure 2 Console Harness Connection Need Help With As Cal 80 8810 Assembly Rohan 4 tal the Le and Right Upeights to the tad ll base fame by inser the upright connec ing bracket int base ame as sen in Figure 3 sng Allen S 16 18 70 Oy Spring Washer 8 Qty 4 and Washer 9 16 16 mn the Allen Bolt 1618 x 15 Qi Spring Washer QU 6 and Washer mm QU 6 Reler lo Figure 3 Ww Not Do not tighten hardware ia step 3 step amp SS is complete IMPORTANT PLEASE NOTE While sliding the upright connecting racket nto base ame mae sure the lames ir Pen kb Da oto pinch the wire harness TET Figure 3 Len and Right Upright avalon 5 Connect the Console Harness together as shown in Figure 4 Wiring harness connectors
16. ed in the Heart Rate Mentor Mode ie signal m the chest strap detected heart rte BPM wil be displayed in he INCLINE window The incl wil be billy Ales i anual or rogum changer ated The Heat Rae progat is designed to your Mart da dred amount of hat per minut y automatically adjusting he ince For example you hive programmed in hear rte of 128 BPM and yur heart ae ts only at 110 PAL Ifyou are sin Heat Rate Correctly he ciae wil automate to iem the work oad causing your hear rt to lowly cin to 128 BPN The adhi wil emp to aint your ar heat rae dough adjustments to he cine fr remain of your Workout a the same Sour beat above our programmed amount ol BM s vil automatically decies t our re Vou a1 any te during the Heart Rate Program aude e sped andlor the by simply pressing e sore corresponding You alo change your Target Hist at ny taney peng e PROGRAM UB o PROGRAM DOWN tare HEART RATE PROGRAM OPERATION TUB eal rector out Mach the Red Safety Key ono the teal console 2 onthe teal stale bc Ach safety key cip to your cles 3 Pres POWER butan Pace the Heart Rte Transmis strap Your chest nd connect ends Make Stee your ki sms andthe stp s sug acest AUS tmo ile dig i a signal om the chest stp e lie window wil begin ste on Your eurent hea 4 rss he PROGRAM UP burton the HEART RATE LED i
17. h beton is sewde Eines recomend Lube N Walk for cleaning and Jibricaing the weal bel and deck Ask your retailer or el Fitness 800 750 4166 You sous silicone ue as Napa 300 ale t most NAPA Auto Pats sors TO APPLY LUBRICANT TO THE WALKING BOARD 1 Posi the walling belt So That the scam s cated o top and in the conor ofthe center ofthe walking pu 2 serie spray nozzle into the spay head of he lubricant can 3 Whi de side of the walling belt postion the spray az between the walking bel and the board gproximately 6 fom font of the weal Apply the silicone spray to fhe walking boar moving frm he of the wend the rear Repeat iis onthe other sile of Spray apprenimaely d on each side Mov the silicone to set frone minute before using the teal WARNING Do not overlibrcate the walking board Excess should be wiped off with a clean towel Error Messages mony Treadmill Error Messages Yur treadmill is equipped with software package that enables er messages to be displayed when there is a problem The flowing err codes will be displayed in he consol display windows Safety Interlock Error Messages SIL Safty key missing place andy 311 Over voltage protection wip Notify Ironman Fitness Customer Service Other Error Messages Lack of speed fealback data fom belt motor Attempt calibration See Calibration Sequence section on page 24 of his
18. n The SPEED window wil be Mashing Using the same buttons sels the ead for your press ENTER Now the INCLINE window will be lashing Use the INCLINE ons 1o set your workout incline then yess ENTER To slant res the START STOP baton ING THE FAN Thee are 3 different fun speeds to choose from MEDIUM HIGH and STOP To set the fan spec pees the FAN Program and Operation np Rp Ere BOE ae Te lb icd da ehe on ened The TIME wink wi fi pel am em rt peas onde roma TRIAD Ths el te Se on bel afer tarts moine a uu RE REN ESE Program Profiles SPEED SPEED LL INCLINE E INCLINE 2 The Fat Program is The Cardio Program is designed to vay he weal designed vary he weal lation while maintaining Spot a con Sont walking el speed nt Elevation den 2 sp LL D mE INCLINE The Warn Up Program is designed ral increase wade Spee and Elevation in the control the walking belt speed and elevation first segment wan ug and gradually decrease the inversely in alternating segment Speed and Elevation nthe lst segment ool down This is known asa Plateau Program Instructions Heart Rate Mode mop HEART RATE MONITOR The taal ay at any ne be us
19. ng drawing below to famliarze yourself with the lated pars This manual covers several treadmills so the one petured below may your particular model Assembly monu The Ironman TRIAD Trendmil vil require assembly before operating opening the Box remove any packing material fom tbe weal Do sot throw away any packing materials the units working properly Place the base clean level surface Make sure the electrical cord wil easily reach a electrical outlet Wat anime you need assistance with ase cal Locate he andre pack and identity the following parts for assembly Ton L Allen Wrench 316 2 Allen Wrench 132 Philip Screwdriver Main Components 1 Owner s X S Le and Right Uprights and Right Fender Le and Right Botum Handle Cover amp Handle End Caps Deck Assembly 8 Long Bumpers 3 Chest Stay Hardware 1 Washer 9 16 16 mm Qu 2 Speing Washer Qey 12 Allen Bol S1618 x 70 Qu 6 S Allen S1618 x 15 Ou 6 Alen M30 Qu 2 6 Shoulder Allen Bol S16 18 x 45 Qty 2 Screw 5142 16 Qo 5 Wire Connections 1 Console lames 2 EKG Hama Assembly Assembly requires included allen wrench and phillips screwdriver Do not plug in the power cord until assembly steps are completed 1 With he rad deck in the down postion lav he unit the origin
20. reuit breaker forthe room where the treadmill is located Iri has tripped reset or have n electrician replace the breaker in home 1 ie vill not operate please call ona Customer Service at 00 750 4765 Treads it belt slows during use 1 Cheek to make sure the edil is securely plugged into an UL ltd surge rated at 15 amps witha cord of five feel or less and the surge is securely plugged into the outlet 2 Msn wll not operat please call Ironman Fitness Customer Service st 800 750 1766 Trends it belt slips or 1 Refer to Bolt Adjustment section on page 35 2 Nec help Call Ironman Fitness Customer Service at 800 750 766 Treadmill Error Messages Your weadil is equipped wih a software package that enables mr messages to be displayed when thee wall mot centered on rear roller problem To avld posible damage to the and the possibili of injury don unl the problem is corrected Call Ironman Fitness Customer Service at B00 750 1766 or see Error Messages on page 27 of this Owner s Manual Parts List d Parts List Exploded View Exploded View mop Warranty Information mop IRONMAN FITNESS TRIAD LIMITED WARRANTY taa e ias bd Te var pad aga pa es pro Lor Ab CRUE on dah he rela ind Mr a a a tw Ei Ft ei iy se repens sonar tp mat DOES NO
21. son The eline window will momentan Mak 128 dale age heat rte The window wil bak Use the r stows select your workout time Press ENTER PROGRAM 6 SPEED window wil then blink Use the or arrows the speed for your workout Press ENTER PROGRAM 7 The ice window receiving your heu rate acutely will show cunt BPM and he smal red light adjacent othe line window willbe mated Ite an reading be incite window will be fang To dist the eet heat rat press the PROGRAM UP or PROGRAM DOWN boton then press the ENTER PROGRAM bution STARTSTOP tto Bet will bein move fle 4 seconds Step oa belt slowly after the belt stats Pres STARTSTOP buon Belt vill begin to move ftr 4 socuds Step on belt slowly afir the belt Tho alight onthe console labeled TARGET wil be lumina if you ae at your target M you ae tothe ABOVE oe BELOW lights wil amas and reflec you pour gl you within 25 BPM of yout aget heart wll st work DO NOT STOP TO START OVER Conte exercising your ear ue will increase prog wil monitor your heart rte and periodically adjust the up or down to increase or deceas the estanee thereby Kepiag you at your target aoe At the conclusion of the programmed tne he TIME window wl Mash OOS and he CALORIES DISTANCE window wl cine accumulate vales The rad wil continue un the
22. st he ione thigh of your extended leg Reach toward sour oes s fares posible Hold for 15 counts hen relax This will seth your ha stings lower hack and proin CALF ACHILLES STRETCH DS ou back e sii ou fit fat ae nd Sour frg hora and mone your ips vad de Hold 5 Sous er lx To ater thing othe Ache enm ond Sour oc yas el Ths wil ome vou Ail ens and QUADRICEPS STRETCH gt WI one hand against wall fr balance reach Back and rasp one foot with 9 ou oer hand Bring your eel as close to your boc ss possible Hold or 1S cout en relax This wll your quadriceps and Bip muscles Sit with the soles of your ot together and your aces cuta Pull your fut wa your rin ara a as possible Hold for 15 counts hen selat V This will ach your quadriceps and hip muscles n Change to KPH manh Your ed wll operate tn British Units is per hour Unit kilometers per our ae calo at the factory for Briish Unit per our change the display to read in kilo amator follow the steps described hoe 1 Tam power OFF on the console Do unplug tach the magnet safety key 1o the console 2 Activate the calibration mode suite by inserting the eraser end ofa pencil into the opening i the backside ofthe console see diagram below 3 Depress calibration mode swich ONCE CLI should appear i the TIME window d
23. t of breath or you feel faint have any discomfort when you exercise STOR Consult your physician before continuing Remember every workout should boi with warmup and fished with coal down Cool down Slow and Relaxed Exercise The cool down your ody cardiovascular stem to gradually reum to nota and should be roughly minutes Lower your exerce intensity gradually and when your het rale has reum below 110 beats per minutes you con ead your workout n Warm Up Exercises mop EXERCISE GUIDELINES WARNING Before beginning this any exercise progra you should const your physician This is Sly important Tor individual ver o age of 8 of indus with pre existing hil problems Warming prepares the body for the exis by increasing supplying more oxygen to the mus hoy temperature workout Sto 10 lit exec The pos on this page show several forms af base Jou may your workout oder o achieve an adequate warmup perform cac ste thes ts TOUCH STRETCH bending your nes and slowly bond forward rom your ips Allow your back and shoulders to relax you reach down foward our toes firs posible Hold for 15 counts then relax This wil strech your ham Sigs bek of knees and bak HAMSTRING STRETCH Sit with one leg extended Bring the sole of the opposite Dot toward you and res again
24. to 7 According to the exercising above 75 of your maximum heart rate may be too strenuous unes you i op physical condition Exercising below 60 of your maximum wil in minimal cardiovascular condoning Check your pls recovery your pulse i over 100 bpm five minutes you stop exercising rif As higher tan normal the morning exereksing your exertion may have een to strenuous for our cut tent en evel Rest and educ the next ne Fines Safety The target heart rate chart indicates average rte zones for diferent ages variety af diferent actors cling medication emotional state temperature ond her conditions con aflect the heart rate sone hat is het for you Your physician or health care profesional help sou determine the exercise nto that appropriate for our age ad condition Sa rio Heart Rate Dao maximum ate 6O 60 of your eat rate MER x 28 754 of Sour maximum heart ae or example you are 30 years ol your calculations will be as allows 230 0 190 1903 60 114 low end ar 60 of MIR 1903 75 143 high end or 73 of MER 30 year old THR Target Heat Rate would be 114 142 fos Heu Rate Table next page calculations Monitoring Your Heart Rate TARGET HEART RATE ZONE 20 25 30 35 40 45 50 55 60 65 AGE Workout Information monis Frequency Intensity Time Target Heart Rate Zone
25. ut Brisk and Rhythmic Exercis A workou tine your hear unge and muscles to be mor fient Increase exercise response to your heart to tin and strengthen Jour cardiovascular sym Concente on moving ams and leg Walking naturally and avoid jerking motions like pulled sprained joints and lost of balance you cannot sustain 12 cominuous minutes in your target heart rale ane then exercise several times a day to wget into habit Try to reach and maintain 668 of your heart rte Aamate exercise with periods rest until you can sustain 12 continous minutes of exercise at 60 65 of your maximum heut ate Best 3 4 minutes then Increase ral can 12 but not 20 continuous minutes of exercise your target heat ate zone serie 3 S week Rest at least Wo days per week Try to reach and maintain 65 70 of your maximum heart rt with moderate rhythmic exercises Begin with 12 continuous minutes Increase your im by one lote mints por week at you can sustain 20 Ityou ca sustain 20 minutes continuously target heart rale one begin to crease he length and inten sity of your workout Exercise 4 6 days week or on aerate das Try to reach and maintain 70 88 of your maximum hear rate with moderate to somewhat hand exercise serie 20 30 minutes WARNING These strategies intended for average healthy adults If you have pain or tightness in your chest an iregular heartbea
26. y and to prevent damage your exl ao than on person should use be treadmill a 15 Always unplug cleaning andlor servicing Service to should only be performed by an authorized service representative unless authorized andor by the manufacturer 16 Failure to follow these instructions wll void the warranty 17 Never leave the unatended while itis naming Before You Start Rohan you for purchasing the Ironman TRIAD Trendnil This quality product you have chosen was designed to mest your enda for cardiovascular exercise Before you tart please read the One Manual and becom familiar wilh the operation of your ei weal Remember to take the tne to perform the stretching exercises provided to avod injury Do not stand on the walking be while pressing the Power buon Srt Stop button Always adjust the speed of the endl ia smal nement as this treadmill is capable of high speeds Ifyou are taking medication consult your physician to see if he medication will ftot your heat you have heart problems you are not stv andl are over age of 35 years do ot use the pest read programs start exercise program witout fit contacting and receiving approval fm your physician To avoid the risk of clerical shock always keep the console dy Do not sil liquids the console Ironman Fitness recommends sealed water bot for consumed while sing he tread review the followi
27. your percentage of body For weight cool ho long and how you exercise is import than how bard you exe Exercise kast four fe ines week Reach and maintain 60 75 of your maximum heart rate with modes exercise Exercise for 30 45 mites a 60 68 of your ane eat rale Hene are some tip to achieve your weight management goal Consume most of your dietary calories at breakfast and lunch and eat igh dinner 2 Door eat anything near the bedtime Moderate exercise wil help suppress your appelle regular breaks and rests increase metabolism Warning 1 have any questions oe conce about your target heart ate consult your physician Molicaion may aie your hear Stop exerce you fel faint oc acute lies cold fever your chest an irregular exceed your maximum heart ate set by Your physician Workout Information Exercise Practice Procedures Warm Up e Workout Cool Down good will help you perfom beter and will decease he aces and palas The prepares your muscles for exercise and allows your oxygen supply ready isl for what it come Experience tels shat muscles perform best when hey are warmer th soma bod temperature This normaly tukes about minutes when you begin perspire on your bow and breathe more deeply Note The older you the longer your warm up period should be Worko
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