Fitness Quest 1200 User's Manual
Contents
1. workout DOT MATRIX The 8 x 10 dot matrix reflects Incline CALORIES ELEVATION GAIN Displays Calories on the Elevation Programs Programs 1 4 and consumed To display Elevation in feet the user Speed on the Speed Programs Programs 5 6 has climbed during the current workout press and the User Programs In the Manual Mode the SELECT and the value will display for three dot matrix displays a 1 4 mile running track seconds The Calorie Calculation is based on Manual Mode shown above 150 pound person PROGRAM FUNCTION PROGRAM 3 PROGRAM 6 Ul MANUAL PIKES PEAK JOGGING USER 1 IL L IL L IL L L IL gt IL IL L L 1 IL L 1 I a a m JENNI IL L L IL JENNI L L IL L L 1 L L IL ppp nn 77 L Fieri ne nai sr rm Fue ee IL IL JL IL IL I IL ji IL 1 1 Wb es rs Es WS s pn pee e en o RS SS e e ee PROGRAM 1 PROGRAM 4 PROGRAM 7 u2 HILL WALK FAT BURN TARGET DISTANCE USER 2 a e E2. mE EH JL JL JL 1 IL dL QE ONE Il NE JI mm mm L dL JP dE dE dE CI JL JL JL L JEN O __ __ Em JL DL Te SS amr sn mmm emen ure NEM M IDE SS WS esr PROGRAM 2 PROGRAM 5 PROGRAM 8 MOUNTAIN PASS WALKING TARGET CALORIES Lj JL JL JE E EC E ILL JL IL L JE E JE I ILL L JI DL I JL OL C gt IL JL Em mm 51 1 1 mm mm COC IC Em 1 as Sees gt IL JL 71 mm Fem rpm Ts er een pes pes es ps en ez OL mm _ s 1 m s tr o es rst iu CIC NEN E e SSS e SS a n E ipn ss im Odometer An Odometer showing accumulated distance Re Start If the Treadmill is stopped during use will appear in the Time window for one second when the when the START button is pressed again the Safety Key is
3. locking locking indicator indicator not visable TO FOLD THE TREADMILL AA WARNING You may fold the Treadmill into the upright position CRUSH HAZ AD for storage KEEP HANDS CLEAR OF DECK FAILURE TO DO SO COULD RESULT CAUTION BEFORE FOLDING THE TREADMILL PRESS STOP TO DECREASE INCLINE LEVEL TO 0 LEVEL FAILURE TO DO SO MAY RESULT IN SERIOUS DAMAGE TO TREADMILL IN CRUSHED HANDS NOTE Make sure the Treadmill s elevation is at the lowest position before folding the Deck If the TO LOWER THE TREADMILL elevation is not at the lowest To lower the Deck push in and turn the Knob position it would cause damage counter clockwise until the Locking Indicator is not to the mechanism visible and the Deck is released TURN OFF AND UNPLUG FIRST NOTICE This Treadmill has a built in safety feature to AND VOID WARRANTY To fold the Treadmill raise help the Deck lower slowly when unfolding Please Deck Secure the Deck in make sure there are no children or other things under the upright position by pushing the Knob in while the Deck when you lower it rotating it clockwise until the Locking Indicator is fully visible TO MOVE THE TREADMILL in folded position Always make sure the Treadmill is turned off and unplugged first Hold the Hand Grips to move the Treadmill forward or backward The Treadmil
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5. side cap 2 Fastener Pack 4 4 4 allen wrench 49 Q M8 x 20mm allen bolt 6 M8 washer 2 multi hex tool with phillips N 9 screwdriver M8 curved washer 4 9 w 909 9 safety key MA x 6mm phillips screw 6 Note We recommend setting up the unit in the area where it will be used Remove Box Top Collapse Box Bottom and leave unit in box to assemble M8 curved washer STEP 1 Upright Assembly Stand on Walking Belt and grip uprights and slowly raise them into the assembled position Secure the right side with 2 M8 x 20mm Allen Bolts 1 M8 Washer and 1 M8 Curved Washer at the bottom of the right Upright as shown in Figure 1 Repeat on other side b Use the Allen Wrench provided to tighten M8 washer RIGHT SIDE Figure 1 Install Uprights console base assembly STEP 2 Console Base Assembly Note To assure Console Base Assembly does not fall hold onto Hand Grips while assembling a While standing on the Walking Belt put the Console Base Assembly in the user position by pivoting it carefully down making sure the wires are connected on the right side See Figure 2a Note During assembly DO NOT PINCH WIRES when the Console is folded down and secured to the Upright b Attach the Console Base Assembly to the Uprights by using an M8 x 20mm Allen Bolt and M8 Curved Washer M8 x 20mm Repeat on othe
6. T ONIDA O 34385 eui f ky O4 eui ou SUL Amojs shox sou Bulssald shoy soul Bulsseld 11 1 iA 42 21 1 SAD AONO SAD AONO 43335 1v4 0 3NITONI Wid 3914 os L E JONVISIA SSVd NIN 9 uar SNI990f HU 6 oejes pr USUI 5 SWvae Odd iode d SWvae Odd OL sjoejes oseu Bulssaidg SAI WVA9OAd AL L awmnowi Zl SUL UNI PUD peeds ypy 06 peeds moj uo Ae SIUL 5594 jo uo SUINI 17 INCLINE PULSE Displays pulse rate except when elevation is changed or SELECT key is pressed To get a pulse rate DISPLAY FUNCTION Please read carefully before using the Treadmill place both of your hands on the Pulse Grip Bars It is recommended to straddle the Walking Belt to get an accurate reading If you are walking or jogging it is difficult for the Computer to accurately read your pulse rate See page 22 for more details DOT MATRIX The 8 x 10 dot matrix reflects Incline on the Elevation Programs Programs 1 4 and Speed on the Speed Programs Programs 5 6 and the User Programs In the Manual Mode The dot matrix displays a 1 4 mile
7. ccc d new balance 1200 1400 Treadmills For MAXIMUM EFFECTIVENESS AND SAFETY PLEASE READ THIS p M OwNER S MANUAL BEFORE USING YOUR NEW BALANCE 1200 1400 TREADMILL For Service or Parts call 1 800 497 5831 Important Safety IASTMICTIONS 2 Introduction Customer Service d Unit Warning Labels Specifications amp 4 5 Assembly Setup INS rUCtONS ike nitidi ex brani 6 10 Folding and Moving Your Treadmill for Storage 11 12 Taking Care of Your Treadmill u 13 14 Electronics Operating Instructions for Your Treadmill 15 QUICK Reference nie 16 17 Display Functions amp Program Functions 1200 18 19 Display Functions amp Program Functions 1400 20 21 Using The Pulse Function sucia na 22 Exercise are 23 pe the DO 23 A Complete Exercise 23 24 Aerobic Exercise How Much How Often 24 When tO Ps 24 Measuring Your Heart 24 25 CIOTA PRENNE 25 Tips to Keep You aaa 25 Heart Rate Target Zone CAO ann 26 Warm Up amp Cool Down Stretches nun 27 28 Troubleshooting Fildern 29 Workout Progress 30 31 usd T
8. COMMENTS OR QUESTIONS Dear Customer Congratulations on your purchase of the New Balance Treadmill We re sure that you will be completely satisfied with the product and we invite your comments so that we can hear about your success Please write or call our Customer Service Specialists at the address or phone number listed below or contact us on our web site or email us with any comments or questions you may have NEW BALANCE 1200 1400 Treadmill Customer Service Department 1400 Raff Road SW Canton OH 44750 0001 1 800 292 5009 Monday through Friday 8 30am to 8 00pm Eastern Standard Time Please do nof call the above number for Parts See Ordering Missing or Defective Parts section to the right Email customersupport newbalancefitness com www newbalancefitness com All details depicted in this Owner s Manual and of the product itself are subject to change without notice ORDERING MISSING OR DEFECTIVE PARTS When ordering parts please contact our Parts Department toll free at 1 800 497 5831 Monday through Friday 8 30am to 8 00pm EST IMPORTANT You must have your serial number and this manual ready when calling for parts Serial Please also provide the following information 1 Name Mailing Address and Telephone Number 2 Date of Purchase 3 Where Product was Purchased Name of Retail Store City 4 Model Number NBT1200 2 NBT1400 2 5 Part Order Number and Description UNIT WARNIN
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10. equipment is not functioning properly 17 Start exercise slowly and gradually increase the amount of resistance 18 If the user experiences dizziness nausea chest pain or any other abnormal symptoms stop exercise at once and consult a physician immediately 19 Use caution not to pinch fingers or hands in moving parts when using the equipment 20 Risk of electrical shock This equipment is to be used only indoors and in a dry location KEEP THESE INSTRUCTIONS INTRODUCTION CONGRATULATIONS ON PURCHASING YOUR NEW BALANCE TREADMILL With this product in your home you have everything you need to start your own workout program to tone and firm the major muscle groups of your lower body This is vital for all of us regardless of age sex or fitness level and regardless of whether your primary goal is toning health maintenance or more energy for daily activities Proper exercise including a low fat diet strength training and aerobic exercise tones and conditions the muscles we use every day to stand walk lift and turn It can actually transform our body composition by reducing body fat and increasing the proportion of lean muscle in our bodies Using the treadmill will help in reducing body fat and increasing cardiovascular endurance Be sure to read through this Owner s Manual carefully It is the authoritative source of information about your New Balance Treadmill Retain this manual for future reference
11. 1 8 ARC BRACKET 2 B60 RIGHT REAR END CAP BOTTOM 1 SAFETY KEY 1 B61 TOP PULSE SENSOR WITH WIRE 2 BO2 LEFT CONSOLE 1 B62 BOTTOM PULSE SENSOR 2 12 CENTER CONSOLE WITH COMPUTER 1200 1 C01 M8 x 35mm ALLEN BOLT 4 BO3 14 CENTER CONSOLE WITH COMPUTER 1400 1 C02 M8 NYLON NUT 6 804 RIGHT CONSOLE 1 C03 x 16mm PHILLIPS SCREW 8 BOS BOOK RACK C04 M4 x 12mm PHILLIPS SCREW 46 BO FAN 1 C05 M10 NYLON NUT 4 BO7 FAN TUBE C06 M4 BEVELED WASHER 16 WIRE COVER 1 C08 SMALL BUSHING 2 809 LEFT HAND GRIP 1 C09 M4 x mm PHILLIPS SCREW 10 B10 RIGHT HAND GRIP C10 M10 x 32mm ALLEN BOLT 2 B11 FRONT MOTOR COVER 1 Cll LARGE BUSHING 2 814 LOWER WIRE 1 17 M8 WASHER 3 815 CUSHION 6 C18 M8 x 20mm ALLEN BOLT 6 16 MOTOR COVER BRACKET 4 C19 M8 x 40mm ALLEN BOLT 2 B17 SPEED SENSOR WIRE 1 C20 M8 CURVED WASHER 4 B20 SPEED SENSOR WIRE HOLDER 2 C27 M10 STAR WASHER 2 B24 POWER CORD 1 28 M10 x 70mm ALLEN BOLT 2 B25 RIGHT ARC BRACKET COVER 1 C29 M8 x 55mm ALLEN BOLT 1 26 LEFT ARC BRACKET COVER 1 C30 x 25mm FLATHEAD PHILLIPS SCREW 14 B27 RIGHT SIDE CAP C31 M3 5 x 16mm PHILLIPS SCREW 6 B28 LEFT SIDE CAP C32 WASHER 16 B31 WHEEL 50mm 4 C33 MULTI HEX TOOL W PHILLIPS SCREWDRIVER 1 B35 END CAP 2 C34 ALLEN WRENCH 1 B38 BELT ADJUSTMENT KNOB 2 CFP FASTENER PACK 1 B39 INDICATOR 2 CPB PARTS BOX 1 B40 CLEAR CAP 2 DLP LITERATURE PACK 1 B41 LEFT REAR END CAP BOTTOM 1 DBT BOX TOP 1 B42 LEFT REAR END CAP TOP 1 DBB BOX BOTTOM 1 843 SIGHT
12. INDEX 2 NBTLWOS Lube N Walk Lubrication Kit 1 B45 SUSPENSION 2 1200 1400 EXPLODED VIEW New Balance Fitness Equipment Dedication to Quality We warrant this product to be free from all defects in material and workmanship when used according to the manufacturer s instructions See Limited Warranty Card for details Save your sales receipt You may wish to staple it into this manual 10 10 05
13. a pee e pes esie pases presi L EN Tn poii zer ei cn ac pn i reca EHE DESDE IE E a 5 a SSS Ss BS Ss el Be ee PROGRAM 1 PROGRAM 4 Ul HILL WALK FAT BURN USER 1 i E EE mm LEN mm mm mm M EEE SSIES 65 PROGRAM 2 MOUNTAIN PASS PROGRAM 5 WALKING USER 2 Safety Key is placed on the Computer Time Out If the Treadmill is turned on and the Belt is not moving the Computer will shut off after five minutes 18 Re Start If the Treadmill is stopped during use when the START button is pressed again the Treadmill will ramp up the speed to where it was stopped If the Treadmill is stopped for 5 minutes or more POWER is lost and the Treadmill will have to be re started PROGRAMS MANUAL MODE If you elect to operate the Treadmill in Manual Mode press
14. confirm Press ENTER again and adjust the Speed and Incline for segment one and press ENTER Continue to adjust the speed and incline for each segment and press ENTER Press START to begin the workout If a speed or incline value is changed during usage the Computer will store the value of the speed and incline at the end of each segment and will retain these values 1400 OPERATION INSTRUCTIONS Please read carefully before using Treadmill DISPLAYS INCLINE PULSE Displays pulse TIME Shows workout Time Time begins at 00 00 and counts up rate except when elevation The maximum time is 99 99 When the Safety Key is first attached is changed or SELECT key is to the Computer this display shows the accumulated distance pressed To get a pulse rate odometer for one second place both of your hands on the Pulse Grip Bars It is recommended to straddle the Walking Belt to get an accurate reading If you are walking or jogging it is difficult for the Computer to accurately read your pulse rate See page 22 for more details SPEED Displays the Speed the Treadmill Belt is moving DISTANCE Displays the Distance in miles or kilometers the Treadmill Belt has gone on the current
15. placed on the Computer Treadmill will ramp up the speed to where it was stopped If the Treadmill is stopped for 5 minutes or more POWER is lost and the Treadmill will have to be re started Time Out If the Treadmill is turned on and the Belt is not moving the Computer will shut off after five minutes 20 1400 MANUAL MODE If you elect to operate the Treadmill in Manual Mode press START The Treadmill will start at 0 5mph after a 3 2 1 countdown PROGRAM MODE After pressing POWER press the desired program using the program Quick Keys or press SELECT to choose one of the programs Note The program layout appears in the dot matrix display Press ENTER to verify the selection Press START to begin the program All programs have ten segments The program will repeat after the ten segments until the user presses STOP An explanation of the programs follow 1 Hill Walk This is an elevation program that goes from 0 to 3 grade The speed is controlled by the user and the Treadmill will start at 0 5 Each minute the elevation changes 2 Mountain Pass This is an elevation program that goes from 0 to 5 grade The speed is controlled by the user 3 Pikes Peak This is a challenging elevation program that goes from 0 to 7 grade The speed is controlled by the user 4 Fat Burn This is an interval elevation program where the elevation alternates between 0 and 5 The user controls the sp
16. rowing cross country skiing and some continuous action games like racquetball and handball FLEXIBILITY 10 12 minutes of daily stretching exercises performed slowly without a bouncing motion This can be included after a warm up or during a cool down Refer to pages 27 and 28 for a list of total body stretches COOL DOWN a minimum of 5 10 minutes of slow walking or lower intensity elliptical exercise combined with stretching AEROBIC EXERCISE HOW MUCH HOW OFTEN Experts recommend that you do some form of aerobic exercise at least three times a week for a minimum of 20 continuous minutes Of course if that is too much start with a shorter time span and gradually build up to the minimum Then gradually progress until you are able to work aerobically for 20 40 minutes If you want to lose weight you may want to do your aerobic workout five times a week It is important to exercise at an intensity vigorous enough to cause your heart rate and breathing to increase How hard you should exercise depends to 24 a certain degree on your age and is determined by measuring your heart rate in beats per minute Refer to the Measuring Your Heart Rate section below and on the following page for more information on how to determine and measure your heart rate You can do different types of aerobic activities say walking one day and use your Treadmill the next Make sure you choose an activity that can be done regularly and i
17. running track Manual Mode shown above Odometer An Odometer showing accumulated distance will appear in the Time window for one second when the TIME Shows workout Time Time begins at 00 00 and counts up The maximum time is 99 99 When the Safety Key is first attached to the Computer this display shows the accumulated Distance odometer for one second SPEED Displays the Speed the Treadmill Belt is moving DISTANCE Displays the Distance in miles or kilometers the Treadmill Belt has gone on the current workout CALORIES ELEVATION GAIN Displays Calories consumed To display Elevation in feet the user has climbed during the current workout press SELECT and the value will display for three seconds The Calorie Calculation is based on 150 pound person PROGRAM FUNCTION PROGRAM 3 PROGRAM 6 MANUAL PIKES PEAK JOGGING SIE SIE SLE SS SS p o jJ j dtd Comm D 1L 2L Ld 3 D 3 1L 310 30 320
18. until you feel a stretch in the back of your thigh Be sure to lean forward from the hip joint rather than bending at your waist Hold for 20 to 30 seconds Repeat for the opposite leg 6 Buttocks Hips and Abdominal Stretch Lay flat on your back with your hips relaxed against the floor Bend one leg at the knee Keeping both shoulders flat on the floor gently grasp the bent knee with your hands and pull it over your body and towards the ground You should feel a stretch in your hips abdominals and lower back Hold for 20 to 30 seconds and release Repeat for opposite side 7 Inner Thigh Stretch Sit on the floor and bend your legs so that the soles of your feet are together Place your elbows on your knees Lean forward from the waist and press down lightly on the inside of your knees You should feel a stretch in the muscles of your inside thigh Hold for 20 to 30 seconds and release 8 Arm Pullback Stand with your feet shoulder width apart and toes pointing forward and with your knees slightly bent Let your arms hang relaxed on either side of your body Expand your chest and pull your shoulders back Bend your elbows slightly and clasp your hands behind your back Slowly straighten your arms as you lift your hands upward Raise your hands upward until you feel mild tension in your shoulder and chest region Hold for 20 to 30 seconds Lower your arms to their original position and bend your elbows Release your hands and r
19. value is changed during usage the Computer will store the value of the speed and incline at the end of each segment and will retain these values 2 USING THE PULSE FUNCTION 1400 The Pulse Window on your Computer works in conjunction with the Pulse Sensors found on the Console When you are ready to read your pulse 1 Place both hands firmly on the Pulse Sensors For the most accurate reading it is important to use both hanas 2 Look at your Pulse Window The P will begin to blink 3 Your estimated heart rate will appear in the window approximately 6 seconds after you grasp the Pulse Sensors 4 Refer to the Target Heart Rate Zone Chart Pulse Sensors found on page 26 of this manual For additional information about the importance of working When used properly the heart rate pulse sensors within certain heart rate ranges see pages and display monitor provide a reasonably 24 25 Measuring Your Heart Rate accurate estimate of your actual heart rate This 5 This estimate is not exact and persons with estimate is not exact and persons with medical medical conditions and or a specific need for conditions and or a specific need for accurate accurate heart rate monitoring should not rely heart rate monitoring should not rely on the on the estimations provided estimations provided 22 EXERCISE GUIDELINES IMPORTANT Please review this section before you begin exercising IMPORTANT If you are over 35 and h
20. 32 Exploded VIEW una Inside Back Cover New Balance Fitness Equipment 2005 Fitness Quest Inc All rights reserved Made in China Fitness Quest Inc d b a New Balance Fitness Equipment New Balance and NP logo are registered trademarks of New Balance Athletic Shoe Inc Fitness Quest Inc is the exclusive licensee of New Balance Athletic Shoe Inc 10 10 05 IMPORTANT SAFETY INSTRUCTIONS Read all instructions before using this equipment CAUTION Exercise of a strenuous nature as is customarily done on this equipment should not be undertaken without first consulting a physician No specific health claims are made or implied as they relate to the equipment 1 Before starting this or any other exercise program consult your physician who can assist you in determining the target heart rate zone appropriate for your age and physical condition Certain exercise programs or types of equipment may not be appropriate for all people This is especially important for people over the age of 35 pregnant women or those with pre existing health problems or balance impairments 2 Monitor your heart rate while you exercise and keep your estimated pulse rate within your target heart rate zone Follow the instructions on pages 24 and 25 in this manual regarding heart rate monitoring and how to determine your appropri ate target heart rate zone When used properly the heart rate pulse sensors and display monitor provide a reasonabl
21. G LABELS SPECIFICATIONS amp PARTS Important See below for placement of the following warning labels on your unit WARNING LABEL 1 WARNING LABEL 2 AWARNING FAILURE TO READ AND FOLLOW THE SAFETY INSTRUCTIONS STATED IN THE OWNER S MANUAL MAY RESULT IN POSSIBLE Left Computer SERIOUS INJURY OR BE USED ONLY Console DEATH KEEP CHILDREN INDOORS AND IN A e Console Fan AWAY MAXIMUM USER DRY LOCATION i Base WEIGHT 275 300 LBS ALWAYS UNPLUG P pP Right REPLACE THIS LABEL IF THE POWER CORD E DAMAGED ILLEGIBLE IMMEDIATELY p OR REMOVED CLASS HC AFTER USE s WARNING LABEL 3 CRUSH HAZARD KEEP HANDS CLEAR OF DECK FAILURE TO DO SO COULD RESULT IN CRUSHED HANDS e Power Cord eem Ed Foot walking Side Cap Rail e Belt E RearEnd 9 e Suspension New Balance 1200 1400 Specifications Approximate Length 76 3 4 Width 34 3 4 Height 53 3 4 Product Weight 230 Ibs Maximum User Weight 1200 275 Ibs 1400 300 Ibs WARNING LABEL 4 WARNING CRUSH HAZARD KEEP HANDS AND FEET CLEAR DURING FOLDING FAILURE TO DO 50 COULD RESULT IN CRUSHED HANDS AND FEET WARNING LABEL 5 WARNING AWARN LABEL 5 ALWAYS UNPLUG THE POWER CORD IMMEDIATELY AFTER USE safety switch WARNING on off switch LABEL 4 power cord WARNING LABEL 6 WARNING After folding the deck push and turn the knob cl
22. RE TO DO SO COULD RESULT IN CRUSHED HANDS STEP 3 Lowering the Walking Deck Once the Treadmill is in the desired place lower the Deck by pushing in and turn the Knob counter clockwise until the Locking Indicator is not visible and the Deck is released NOTICE This Treadmill has a built in safety feature to help the Deck lower slowly when unfolding Please make sure there are no children or other things under the Deck when you lower it 10 A CAUTION TO REDUCE THE RISK OF DAMAGING ELECTRICAL PARTS TO YOUR TREADMILL WE STRONGLY RECOMMEND THAT YOU PLUG YOUR TREADMILL INTO A DEDICATED 20 AMP OUTLET WITHOUT THE USE OF AN ADDITIONAL EXTENSION CORD PLEASE NOTE THAT THIS TREADMILL IS NOT COMPATIBLE WITH GFCI EQUIPPED OUTLETS IF YOUR TREADMILL HAS BEEN EXPOSED TO COLDER TEMPERATURES WE RECOMMEND THAT THE TREADMILL IS WARMED UP TO ROOM TEMPERATURE BEFORE FIRST TIME USE FAILURE TO DO SO MAY CAUSE ELECTRONIC FAILURE on off switch power cord STEP 4 Power Cord Assembly Attach Power Cord to Front Motor Cover and plug unit cord into a dedicated outlet STEP 5 Turning On the Treadmill Turn the ON OFF switch to the ON position ASSEMBLY AND SETUP ARE NOW COMPLETE IMPORTANT Please read this owner s manual before beginning your workout for important instructions on how to use your Treadmiill FOLDING AND MOVING YOUR TREADMILL FOR STORAGE
23. START The Treadmill will start at 0 5mph after a 3 2 1 countdown PROGRAM MODE After pressing POWER press the desired program using the program Quick Keys or press SELECT to choose one of the programs Note The program layout appears in the dot matrix display Press ENTER to verify the selection Press START to begin the program All programs have ten segments The program will repeat after the ten segments until the user presses STOP An explanation of the programs follow 1 Hill Walk This is an elevation program that goes from 0 to 3 grade The speed is controlled by the user and the Treadmill will start at O 5mph Each minute elevation changes 2 Mountain Pass This is an elevation program that goes from 0 to 5 grade The speed is controlled by the user 3 Pikes Peak This is a challenging elevation program that goes from 0 to 7 grade The speed is controlled by the user Fat Burn This is an interval elevation program where the elevation alternates between 0 and 5 The user controls the speed Walking This is a speed program that varies between 2 5mph and 3 3mph This is an excellent program for intermediate walkers The user controls the elevation Jogging This is a speed program that varies the speed between 4 0mph and 4 8mph This is good program for beginner joggers and very fast walkers The user controls the elevation User Programs After selecting one of the user programs press ENTER to
24. ave been inactive for several years you should consult your physician who may or may not recommend a graded exercise test If you are just beginning your exercise program your target heart rate range should be roughly at 60 of your maximum heart rate As you become more conditioned or if you are already in good cardiovascular shape you can increase your target heart rate to 7096 8595 of your maximum heart rate Remember your target heart rate is only a guide You should also consult your physician if you have the following High blood pressure High cholesterol Asthma Heart trouble Family history of early stroke or heart attack deaths Frequent dizzy spells Extreme breathlessness after mild exertion Arthritis or other bone problems Severe muscular ligament or tendon problems Other known or suspected disease If you experience any pain or tightness in your chest an irregular heartbeat or shortness of breath stop exercising immediately Consult your physician before continuing Pregnant Balance impairment Taking medications that affect heart rate KNOWING THE BASICS Physical fitness is most easily understood by examining its components or parts There is widespread agreement that these five components comprise the basics of physical training CARDIORESPIRATORY ENDURANCE the ability to deliver oxygen and nutrients to tissues and to remove wastes over sustained periods of time Using your Trea
25. ck If the Walking Belt has moved to the left turn the Left Adjustment Knob a quarter turn to the right Let the Treadmill run about 30 seconds and if the Belt does not move repeat foot rail To tighten the Belt with the Treadmill off turn the Pi oE Left Knob at the end of the Treadmill one full turn clockwise and then turn the Right Knob full turn clockwise Turn on the Treadmill and check the tension If it needs additional tension continue to tighten one turn at a time until the Belt is no longer slipping Be sure to adjust both sides equally to insure correct Belt alignment WARNING Always turn off and unplug the Treadmill from the electrical outlet before cleaning lubricating or servicing the Treadmill CLEANING Keeping the Treadmill clean will prolong the life of the Treadmill and improve performance Regularly dust the unit especially the exposed part of the Deck between the Belt and the Side Rails For best performance we recommend your Treadmill be placed on a Treadmill Mat A Treadmill Mat will help to keep dust debris away from your Treadmill s electrical components Clean the top of the Belt with a damp cloth Be careful to keep liquid away from inside the frame or underneath the Belt At least once a year remove the Motor Cover and vacuum under the Motor Cover To remove the cover After turning off and unplug ging the Treadmill loosen the screws you do no
26. d or percent body fat measures in your log Extra pounds can easily creep back 5 Upgrade your fitness program as you progress Your Treadmill provides different workout programs to keep your workouts challenging 6 Enlist the support and company of your family and friends 7 Update others on your successes 8 Avoid injuries by pacing yourself and including a warm up and cool down period as part of every workout See page 24 9 Reward yourself periodically for a job well done 25 2 FOR CARDIOVASCULAR FITNESS TABLE 1 200 195 190 190 185 180 189 175 170 170 1165 165 161 Heart 160 157 160 Rate 153 155 Beats 148 150 150 Min 144 145 lis 140 Maximum 140 140 Attainable 136 136 Heart Rate 133 131 130 127 z 123 8 129 85 119 120 115 Target 119 Zone 108 110 105 101 98 70 100 Target 20 25 30 35 40 45 50 55 60 65 70 75 80 Zone AGE YRS TABLE 2 Exercise Warm Up THR Cool Down Total Sessions Total Time Week Period Minutes Period Time Per Wk Per Wk 1 amp 2 5 min 60 65 8 5 min 17 min 3 5 min 3 amp 4 5 min 65 7096 10 5 min 20 min 3 60 min 5 amp 6 5 min 70 75 15 5 min 25 min 3 75 min 7 amp 8 5 min 70 80 20 5 min 30 min 3 90 min 9 amp 10 5 min 70 8596 25 5 min 35 min 3 105 min 11 amp 12 5 min 70 8596 25 5 min 35 min 3 105 min 26 WARM UP amp COOL DOWN STRETCHES Stretc
27. dmill will improve this MUSCULAR STRENGTH the ability of a muscle to exert force for a brief period of time Upper body strength for example can be measured by various weight lifting exercises MUSCULAR ENDURANCE the ability of a muscle or a group of muscles to sustain repeated contrac tions or to continue applying force against a fixed object Push ups are often used to test endurance of arm and shoulder muscles FLEXIBILITY the ability to move joints and use muscles through their full range of motion The sit and reach test is a good measure of flexibility of the lower back and backs of the upper legs BODY COMPOSITION often considered a compo nent of fitness It refers to the makeup of the body in terms of lean mass muscle bone vital tissue and organs and fat mass An optimal ratio of fat to lean mass is an indication of fitness and the right types of exercises will help you decrease body fat and increase or maintain muscle mass To help track your progress we have provided Workout Progress Chart on page 30 A COMPLETE EXERCISE PROGRAM How often how long and how hard you exercise and what kinds of exercises you do should be determined by what you are trying to accomplish Your goals your present fitness level age health skills interest and convenience are among the factors you should consider For example an athlete training for high level competition would follow a different program than a person whos
28. e goals are good health and the ability to meet work and recreational needs Your exercise program should include something from each of the four basic fitness components 23 described previously Each workout should begin with warm up and end with cool down As general rule space your workouts throughout the week and avoid consecutive days of hard exercise Here are the amounts of activity necessary for the average healthy person to maintain a minimum level of overall fitness Included are some of the popular exercises for each category WARM UP 5 10 minutes of exercise such as walking slow jogging knee lifts arm circles or trunk rotations Low intensity movements that simulate movements to be used in the activity can also be included in the warm up MUSCULAR STRENGTH a minimum of two 20 minute sessions per week that include exercises for all the major muscle groups Lifting weights is the most effective way to increase strength MUSCULAR ENDURANCE at least three 30 minute sessions each week that include exercises such as calisthenics push ups sit ups pull ups and weight training for all the major muscle groups CARDIORESPIRATORY ENDURANCE at least three 20 minute workouts of continuous aerobic exercise each week Working out on your Treadmill is good way to obtain this aerobic activity Other popular aerobic conditioning activities include brisk walking jogging swimming cycling rope jumping
29. econds in order to spread the lubrication on the underneath side of the belt 4 Place Applicator Wand in plastic sleeve to retain moisture Electronics Operating Instructions For Your Treadmill SAFETY TIPS e Attach the Safety Key to the Computer the Treadmill will not operate without the Safety Key Clip the other end of the Safety Key to your clothing before exercising to ensure the Treadmill will stop if the user accidentally walks off the Treadmill e user falls off the Treadmill the Safety Key will come off the Computer and the Treadmill will stop at once to avoid further injury Do not stand on the Walking Belt while starting the Treadmill Straddle the Belt and stand on the plastic Foot Rails The Treadmill will start at 0 5mph after a 3 2 1 countdown If you are a new user stay at a slow speed and hold onto the Hand Grips until you become comfortable Koy 19 50 peeds eu JO spuo2es OM JO pup peeds eui sesbeioep JO Sespoioui e2uo Bulssald pesseid ueu qaads eui JO SOSOSIOU 10 KOy JOULO AUD 9JOJeq pesseid eq PUD amod Ady s y BuisseJd AJA 0 13345 eui AjonpojJ6 shox Buisseld HdlN 01 1 SAIN NOING 43345 q
30. eed 5 Walking This is a speed program that varies between 2 5mph and 3 3mph This is an excellent program for intermediate walkers The user controls the elevation Jogging This is a speed program that varies the speed between 4 0mph and 4 8mph This is a good program for beginner joggers and very fast walkers The user controls the elevation Target Distance This program counts down the distance goal that the user sets before exercis ing After confirming the program the user enters the distance goal using the speed or incline arrow keys Increments are 0 5 miles Press ENTER to confirm the distance goal press START the Treadmill Belt starts and the user controls the speed and incline The distance will count down in the distance window Target Calories This program counts down the calorie goal that the user sets before exercising After confirming the program the user enters the calorie goal using the Speed or Incline arrow keys Increments are 10 calories Press ENTER to confirm the calorie goal press START the Treadmill starts and the user controls the speed and incline The calorie goal will count down in the Calories window User Programs After selecting one of the user programs press ENTER to confirm Press ENTER again and adjust the Speed and Incline for segment one and press ENTER Continue to adjust the speed and incline for each segment and press ENTER Press START to begin the workout If a speed or incline
31. eturn them to your sides TROUBLESHOOTING GUIDE PROBLEM Treadmill will not start CAUSE 1 Not plugged in 2 Not turned on 3 Safety Key not on correctly 4 Circuit Breaker opened in home 5 Treadmill Circuit Breaker tripped CORRECTION Plug into three prong grounded outlet Turn the on off button on Put Safety Key on Console where indicated Reset home breaker Reset Treadmill Circuit Breaker see below Treadmill Speed Surges 1 Motor Controller not set properly Call 800 497 5831 for service Treadmill Belt will not move ERR 1 on screen 1 Lost speed input signal Call 800 497 5831 for service Incline will not operate ERR 3 on screen 1 Lost incline signal Remove and replace Safety Key and Treadmill will recalibrate Treadmill Belt Slipping 1 Walking Belt loose 2 Deck needs lubrication Tighten Walking Belt see page 13 Lubricate Belt and Deck see page 14 Treadmill Noisy 1 Loose hardware 2 Motor straining 3 Clicking sound Roller knocking Tighten all visible Screws Nuts and Bolts Check Belt tension 3 finger test see page 13 Adjust Rear Rollers check for tension see page 13 Inaccurate pulse rate 1 Too much hand movement 2 Palms too wet 3 Gripping hand grips too tight 4 Wearing rings Stand on Side Rails to get accurate pulse reading Dry palms Grip
32. hes can help improve flexibility and relieve the tightness in muscles that results from repetitive sport movements that require a limited range of motion 10 to 12 minutes of daily stretching is recommended This can be done when warming up or cooling down When performing these stretches your movements should be slow and smooth with no bouncing or jerking Move into the stretch until you feel a slight tension not pain in the muscle and hold the stretch for 20 to 30 seconds Breathe slowly and rhythmically Be sure not to hold your breath Remember that all stretches must be done for both sides of your body 1 Quadriceps Stretch Stand close to a wall chair or other solid object Use one hand to assist your balance Bend the opposite knee and lift your heel towards your buttocks Reach back and grasp the top of your foot with the same side hand Keeping your inner thighs close together slowly pull your foot towards your buttocks until you feel a gentle stretch in the front of your thigh You do not have to touch your buttocks with your heel Stop pulling when you feel the stretch Keep your kneecap pointing straight down and keep your knees close together Do not let the lifted knee swing outward Hold the stretch for 20 to 30 seconds Repeat for the other leg 2 Calf and Achilles Stretch Stand approximately one arms length away from a wall or chair with your feet hip width apart Keeping your toes pointed for ward move one leg
33. in close to the chair while extending the other leg behind you Bending the leg closest to the chair and keeping the other leg straight place your hands on the chair Keep the heel of the back leg on the ground and move your hips forward Slowly lean forward from the ankle keeping your back leg straight until you feel a stretch in your calf muscles Hold for 20 to 30 seconds Repeat for the opposite leg 3 Overhead Triceps Stretch Stand with your feet shoulder width apart and your knees slightly bent Lift one arm overhead and bend your elbow reaching down behind your head with your hand toward the opposite shoulder blade Walk your fingertips down your back as far as you can Hold this position Reach up with your opposite hand and grasp your flexed elbow Gently assist the stretch by pulling on the elbow Hold for 20 to 30 seconds Repeat for the opposite arm 27 28 4 Back Stretch Stand with your legs shoulder width apart and your knees slightly bent Bend forward from your waist with your arms extending loosely in front of your body Gently bend from the waist flexing your body as far forward as it will go Hold for 20 to 30 seconds Straighten up and repeat 5 Standing Hamstrings Stretch Stand with your legs hip width apart Extend one leg out in front of you and keep that foot flat against the ground With your hands resting lightly on your thighs bend your back leg and lean forward slightly from your hips
34. l comes with Wheels for easy portability DO NOT TIP the Treadmill TAKING CARE OF YOUR TREADMILL Note The Treadmill MUST be placed on a level WALKING BELT CENTERING surface only If the Treadmill is not level the belt will continuously slip to the low side of the Treadmill 1 Walking Belt may occasionally need to be CAUTION DO NOT USE Treadmill if it is not on a centered Your Treadmill level surface has sight indexes that aid in keeping the Walking Belt WALKING BELT TENSION centered Walking Belts tend to stretch slightly with use The First be sure the Belt is Walking Belt may occasionally need to be tight tensioned properly Then run ened If the Walking Belt is too loose you may find the Treadmill at 4 mph It is the Belt stops or hesitates while running or walking easiest to use only the left However it is very important not to over tighten the Adjustment Knob in making sight index Walking Belt as it will damage the Motor Rollers Walking Belt centering preset at 2 and Electrical Components adjustments When properly tensioned you should be able to If the Walking Belt has moved to the right turn the Left lift the side of the Belt about 2 3 inches or you Adjustment Knob a quarter turn to the left Let the should be able to fit three fingers under the edge Treadmill run about 30 seconds and if the Belt of the Belt This should be done on either side of does not move repeat the Belt in the center of the De
35. mputer 2 Gently grab both metal pulse sensors on both handlebars Wait 6 seconds 3 Your estimated heart rate range will be displayed on screen Check the chart on the following page to see if you are within your range according to your age When used properly the heart rate pulse sensors and display monitor provide a reasonably accurate estimate of your actual heart rate This estimate is not exact and persons with medical conditions and or a specific need for accurate heart rate monitoring should not rely on the estimations provided By using the chart on the next page you can see where your heart rate falls in the minimum and maximum target zones The above are guidelines people with any medical limitations should discuss this formula with their physician CLOTHING All exercise clothing should be loose fitting to permit freedom of movement and should make the wearer feel comfortable and self assured Never wear rubberized or plastic clothing such garments interfere with the evaporation of perspiration and can cause body temperature to rise to dangerous levels We recommend wearing a workout shoe with a rubberized sole unless instructed otherwise TIPS TO KEEP YOU GOING 1 Adopt a specific plan and write it down 2 Keep setting realistic goals as you go along and remind yourself of them often 3 Keep a log to record your progress and make sure to keep it up to date See page 30 4 Include weight an
36. ockwise A CAUTION LABEL 1 on the latch to lock the deck into place CAUTION Failure to lock the A BEFORE FOLDING THE deck E TREADMILL PRESS STOP cause the deck to is i TO DECREASE INCLINE fall suddenly LEVEL TO 0 LEVEL resulting in serious ef FAILURE TO DO SO MAY injury RESULT IN SERIOUS DAMAGE TO TREADMILL Before lowering the AND VOID WARRANTY deck from its folded position turn the knob counter clockwise and pull the knob on the latch to unlock and release the deck Slowly lower the deck to the floor and keep your hands and feet clear to avoid crushing or other serious injury AWARNING e DO NOT MOVE TREADMILL OUT OF THE BOX UNTIL UNIT IS ASSEMBLED e COLLAPSE BOX BOTTOM AND LAY SIDES DOWN BEFORE ASSEMBLY e WHEN MOVING ASSEMBLED TREADMILL OUT OF THE BOX MOVE IT OUT OF THE BOX ON ITS WHEELS WHILE THE DECK IS IN THE FOLDED AND LOCKED POSITION FAILURE TO FOLLOW THIS PROCEDURE MAY RESULT IN SERIOUS INJURY For Maximum Effectiveness and Safety Please Read This Owner s Manual Before Assembling or Using Your New Balance 1200 1400 Treadmill NOTE All location references such as front rear left or right made in these instructions are from the user position on the Treadmill facing the Console Paris Box Tools Required included Allen Wrench Multi Hex Tool with Phillips Screwdriver power cord
37. or 20 minutes won t contribute significantly to cardiovascular fitness The heart rate you should maintain is called your Target Heart Rate There are several ways of arriving at this figure One of the simplest is maximum heart rate 220 age x 70 Thus the target heart rate for 40 year old would be 126 In this example for this 40 year old to get a cardiovascular effect the individual would need to keep their heart rate at or above 126 beats per minute to get a cardiovascular effect Note Although 70 was used in this example the heart rate range needed to achieve results falls between 60 and 85 of your maximum heart rate If you are just beginning your exercise program your target heart rate range should be roughly at 60 of your maximum heart rate As you become more conditioned or if you are already in good cardiovascular shape you can increase your target heart rate to 70 85 of your maximum heart rate Remember your target heart rate is only a guide When checking heart rate during a workout take your pulse within five seconds after interrupting exercise because it starts to go down once you stop moving Count pulse for 10 seconds and multiply by six to get the per minute rate Remember your New Balance Treadmill also comes with pulse sensors located on the Console When used properly the unit pulse sensors can help you to determine your estimated heart rate To do so 1 Push the start button on your Co
38. r side Tighten with Allen Wrench provided See Figure 2b Figure 2 Install Console Base STEP 3 Side Cap Assembly a Attach Side Cap with 3 x 6mm Phillips Screws at the bottom of the Upright Repeat on other side b Use the Multi Hex Tool with Phillips Screwdriver provided to tighten Figure 3 Install Side Caps x 6mm phillips screws side cap Assembly is now complete IMPORTANT Follow the Setting Up Treadmill for Use instructions on the next two pages to move the treadmill off the shipping carton so you may begin your workout SETTING UP TREADMILL FOR USE locking indicator STEP 1 Folding the Treadmill to allow STEP 2 Moving the Treadmill removal of the shipping box in folded position After assembly is complete you must fold and Hold the Hand Grips to move the Treadmill forward move the Treadmill to remove the box or backward off of the box The Treadmill comes with Wheels for easy portability To fold the Treadmill raise the Deck Secure the Deck in the upright position by pushing the Knob DO NOT TIP the Treadmill in while rotating it clockwise until the Locking Indicator is fully visible locking indicator not visable WARNING CRUSH HAZARD KEEP HANDS CLEAR OF DECK FAILU
39. s enjoyable for you The important thing to remember is not to skip too many days between workouts or fitness benefits will be lost If you must lose a few days gradually work back into your routine WHEN TO EXERCISE The hour just before the evening meal is a popular time for exercise The late afternoon workout provides a welcome change of pace at the end of the work day and helps dissolve the day s worries and tensions Another popular time to work out is early morning before the work day begins Advocates of the early start say it makes them more alert and energetic on the job Among the factors you should consider in developing your workout schedule are personal preference job and family responsibilities availability of exercise facilities and weather It s important to schedule your workouts for a time when there is little chance that you will have to cancel or interrupt them because of other demands on your time You should not exercise strenuously during extremely hot humid weather or within two hours after eating Heat and or digestion both make heavy demands on the circulatory system and in combination with exercise can be an over taxing double load MEASURING YOUR HEART RATE see chart on page 26 Heart rate is widely accepted as a good method for measuring intensity during running swimming cycling and other aerobic activities Exercise that doesn raise your heart rate to a certain level and keep it there f
40. t have to remove the screws on each side 2 and in the back 2 of the Motor Cover and carefully lift the cover off Be careful especially around the wiring on the lower board WARNING Always turn off and unplug the Treadmill from the electrical outlet before removing the Motor Cover safety switch on off switch power cord 2 each side 14 WALKING BELT AND DECK LUBRICATION Your Treadmill Belt has been lubricated at the factory but periodic lubrication will extend the life of your Treadmill Belt Board and Electrical Components We recommend the following lubrication schedule based on weekly usage Monthly Every three months 5 hours per week 3 5 hours per week 3 hours per week Every six months LUBRICATION APPLICATION 1 Puta liberal quantity of lubricant onto foam side of the Applicator Wand Apply lubricant evenly across the foam pad foam pad applicator wand Insert the Applicator Wand into the lubrication port on the right hand side of the Treadmill under the Walking Belt with the lubricated side of the Applicator Wand up against the Belt Slide it completely across the Walking Deck into the lubrication port on the left side of the Treadmill NOTE Make sure the Applicator Wand is securely in the left side lubrication port lubrication LEFT SIDE applicator wand 3 Start the Treadmill Belt and set speed at 1 0 mph Let the Belt run for about 45 s
41. using moderate pressure Remove all rings Inaccurate heart rate strap 1 Electrical interference CAUTION Keep at least six feet away from Televisions Computers and Fluorescent Lights The Treadmill will shut off when the electricity load is above it s capacity example power surge or storm To restart the Treadmill please follow the procedure below A Unplug the power cord from the Treadmill s socket B Push in the safety switch C Plug the power cord back into the Treadmill s socket safety switch on off switch power cord NOTE DON T PUSH IN THE SAFETY SWITCH BEFORE UNPLUGGING THE TREADMILL S POWER CORD 29 WORKOUT PROGRESS CHARTS Use the charts below to keep track of your progress W over time Before writing on them make as many copies as you think you ll need We suggest you keep these in a notebook You will find it both informative Measuring Sites and motivational to look back at what you ve done Waist and this data will help you to chart future fitness goals as you progress Every two weeks measure yourself to rechart your progress Abdomen Hips Thighs L R Calves L R 30 ADDITIONAL WORKOUT PROGRESS CHARTS Resting Abdomen Heart Rate 31 PARTS LIST EXPLODED VIEW REPLACEABLE REPLACEABLE A01 CONSOLE BASE 1 B48 NON SKID GRIP 2 A02 LEFT UPRIGHT 1 B49 FOOT RAIL 2 A03 RIGHT UPRIGHT 1 59 RIGHT REAR END CAP TOP
42. y accurate estimate of your actual heart rate This estimate is not exact and persons with medical conditions and or a specific need for accurate heart rate monitoring should not rely on the estimations provided 3 Warm up before any exercise program by doing 5 10 minutes of aerobic activity followed by stretching 4 Wear comfortable clothes that allow freedom of movement and that are not tight or restricting 5 Wear comfortable shoes made of good support with rubberized sole 6 Breathe naturally never holding your breath during an exercise 7 Avoid over training You should be able to carry on conversation while exercising 8 After an exercise session cool down with slow walking and stretching 9 This equipment should not be used by or near children 10 Handicapped or disabled people must have medical approval before using this equipment and should be under close supervision when using any exercise equipment 11 If you are taking medication which may affect your heart rate a physician s advice is absolutely essential 12 Use this equipment only for its intended use as described in this manual Do not use attach ments not recommended by the manufacturer 13 Only one person at a time should use this equipment 14 Do not put hanas feet or any foreign objects on or near this equipment when in use by others 15 Always use this equipment on a level surface 16 Never operate the equipment if the
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