Owner`s Manual
Contents
1. 12 0 3 12 0 3 12 0 3 PRECOR op D Precor Incorporated P O Box 3004 Bothell WA USA 98041 3004 Precor and M are registered trademarks of Precor Incorporated 1987 Precor Incorporated Specifications subject to change without notice 1 800 4 PRECOR P N 31130 103 6 922. 20 4 Getting the Most Out of Your Workout 22 How Hard Should Exercise 23 How Long Should Exercise 24 How Often Should Exercise 24 5 Maintaining the M9 5sp Treadmill 25 Cleaning the Treadmill 25 Aligning the Running Belt 25 Adjusting the Tension of the Running Belt 27 Getting Service aire 27 6 Marathon Courses and Custom Graphs 28 Marathon Courses rare 28 Custom Course Graphs 30 Before You Begin Congratulations on purchasing one of the newest most technologically ad vanced electronic treadmills available the M9 5sp Programmable Treadmill Ergometer This treadmill belongs to Precor s exciting M series of exercise equipment which represents a superior combination of high technology and ergonomics The M9 5sp treadmill offers 105 professionally designed exercise programs Incorporating the latest in exercise science these programs are designed to maximize cardiorespiratory benefits while providing challenge and motivation You can also custom design up to nineteen courses for even more challenge and variety The easy to understand electronic console displays the speed and percent incline of your chosen course After an optional 3 minute warm up an elec tronic pacer motivates you to maintain your pace uphill or downhill or
3. a Use this key to select a new program When using the treadmill in course or track mode first press STOP Then press RESET to select a new program b While using the treadmill in track mode press RESET to return to the beginning of the lap The pacer is also returned to the beginning of the lap Green arrow Press this key to increase belt speed this does not affect the pacer speed Yellow arrow Press this key to decrease belt speed this does not affect the pacer speed Black up arrow Press and hold this key until the desired incline is displayed you can choose an incline up to 12 percent cannot use key during pro grammed course Black down arrow Press and hold this key to lower the incline you can lower to a 3 incline cannot use key during programmed course STOP Press this key to stop the running belt it immediately shuts off power to the motor and begins to slow the running belt to O mph Upper Display Window Red LED s TIME Displays the elapsed time up to 59 minutes and 59 seconds SCAN Alternately displays every five seconds belt speed in mph kph and total calories burned DISTANCE Displays cumulative distance travelled during workout Center Display Window Green LED s Course mode Displays a comparison profile of the selected course along with your progress Your position on the course is indicated by the flashing seg ment A programmed pacer also appears across the bottom
4. S GIOSP Programmable Treadmill Ergometer Owner s Manual page 2 Safety Information Before beginning any fitness program you should have a complete physical examination by your physician Read and observe the following guidelines when using the M9 5sp Programmable Treadmill Ergometer e Read the Owner s Manual and follow all instructions These instructions were written to ensure your safety and to protect the treadmill Note for Club Owners To ensure the proper use and safety of the M9 5sp treadmill make sure that all users review this manual Please make this manual a part of your training program e Assemble and operate the M9 5sp treadmill on a solid level surface Locate the treadmill at least 4 feet from walls or furniture Keep the area behind the treadmill clear e Never allow children on or near the M9 5sp treadmill Never leave children unsupervised around the treadmill e Check the M9 5sp treadmill before each use Do not use the treadmill if it is not completely assembled or is damaged in any way e Keep hands away from moving parts e Wear proper exercise clothing and shoes for your workout no loose clothing Do not wear shoes with heels or leather soles Check the soles of your shoes and remove any dirt and embedded stones Tie long hair back e Keep all loose clothing and towels away from the treadmill running surface A treadmill running belt will not stop immediately if an object becomes caugh
5. Press A To not use a pacer Press W 9 Atthe Use Warmup prompt select one If you want Then To be asked this prompt at the beginning of each session Press ENTER To use a 3 minute warmup Press A To not use a 3 minute warmup You have now configured the default settings Press Vv page 21 page 22 Getting the Most Out of Your Workout A workout on the M9 5sp Programmable Treadmill Ergometer provides excel lent and efficient cardiovascular conditioning while strengthening and toning all the major muscle groups in the lower body The darkened areas in Diagram 2 indicate the muscles worked To get the most out of each workout a general understanding of the principles behind aerobic training is invaluable The best source of fitness information is your specialty fitness dealer In addition to providing information on which exercise equipment is the best for your individual needs your specialty fitness retailer can provide useful advice on training technique and exercise physiol ogy Your retailer can also recommend good books on these subjects Diagram 2 o S SO OU IM o ed ed ed md O BONO Trapezius Deltoid Pectorals Rhomboids Triceps Biceps Latissimus Dorsi Muscles in the body Erector Spinae Gluteals Hip Flexors Quadriceps Hamstrings Gastrocnemius Soleus Peroneus Longus Brevis Forearm Flexors Extensors Abdominals To help you get st
6. around a quarter mile or 400 meter track Other displays include time distance speed and calories burned If you ever have a question about a prompt the Help feature can give clarification The M9 5sp Programmable Treadmill Ergometer has unique features which set it apart from conventional treadmills To maximize your use of the M9 5sp treadmill please study this guide thoroughly About this Manual This Owner s Manual explains how to assemble and use the M9 5sp Program mable Treadmill Ergometer This manual also provides a basic explanation of aerobic conditioning and describes how to tailor a M9 5sp fitness program to your needs If you encounter problems while installing or using the M9 5sp treadmill refer to this manual for troubleshooting information This manual uses the following conventions Note Contains additional information that applies to the preceding text Important Indicates information to which you should pay special attention CAUTION Indicates steps or information necessary to prevent harm to yourself or damage to the equipment page 5 page 6 Unpacking the M9 5sp Treadmill Your M9 5sp treadmill is carefully inspected before shipment so it should arrive in good operating condition Precor ships the unit in five pieces as listed below running bed assembly handrail display assembly e lift motor e lift motor cover e hardware kit contents described below Carefully unpack the parts fr
7. belt during this procedure 1 Make sure the treadmill is OFF and the running belt is completely stopped 2 Locate the belt adjustment bolt at the rear of the treadmill see Photo 7 The direction you turn the bolt depends on how the belt is tracking Make all belt adjustments on the left rear corner bolt using the hex key provided e If the belt is off center to the LEFT turn the adjusting bolt 1 4 turn clockwise which moves the running belt to the right e If the belt tracks off center to the RIGHT turn the bolt 1 4 turn counterclockwise this moves the belt to the left Important Do not turn the adjusting bolt more than 1 4 turn at a time Overtightening the bolt can damage the treadmill 3 Turn ON the treadmill then increase the speed of the running belt to 6 miles per hour You can follow Steps 1 through 3 of the procedure Check ing the Alignment of the Running Belt if you need instructions about how to increase speed and check alignment 4 Observe the running belt for 30 seconds or more The belt should track centered on the running bed 5 Press STOP to stop the running belt 6 If the belt needs additional alignment repeat Steps 1 through 5 of this procedure until the belt is properly aligned page 26 Adjusting the Tension of the Running Belt Proper belt adjustment is important for a smooth steady run If your physical condition permits test the belt tension by jogging at 6 mph If the belt tension is t
8. of the unit CAUTION Do not remove or otherwise bypass the 3 prong plug with an adapter in order to use a non grounded outlet 18 Plug the treadmill into a 220v outlet Make sure that no other major appli ances use the same circuit as the treadmill 19 Continue to Checking the Alignment of the Running Belt to complete the installation of the M9 5sp treadmill page 10 Checking the Alignment of the Running Belt The belt is aligned at the factory before shipment However during shipment or by using the treadmill on an uneven surface the belt might move off center Proper belt alignment is important because it allows the belt to remain centered and assures smooth operation Follow these steps to check the alignment CAUTION Do not walk on the running belt during this procedure 1 Locate the ON OFF power switch at the front of the black hood and turn ON the treadmill Stand next to the treadmill and answer the startup questions Select Manual mode Continue to stand next to the treadmill and increase the running belt speed to 6 miles per hour using the SPEED 4 arrow key Walk to the back of the treadmill and observe the belt as it runs watch for about one minute If the running belt Then tracks centered on the treadmill the belt is functioning correctly and no adjustment is necessary runs or drifts off center you need to adjust the belt see Aligning the Running Belt at the end of this manual for
9. the two SPEED arrows 15 When you feel comfortable with the motion of the treadmill let go of the handrail and continue your workout Remember to hold onto the handrail when using the electronic console and when slowing down or stopping the running belt 16 When you are finished exercising hold onto the handrail and either press STOP or use the SPEED key to come to a safe stop Note Always allow yourself a cool down period of a few minutes before bringing the machine to a complete stop Creating Custom Courses You can program your M9 5sp treadmill with a maximum of nineteen custom designed courses Since each course has been pre programmed at the factory all you need to do is modify the factory programmed segments with your own custom course changes If you plan to design your own course we suggest that you plot your custom course on one of the graphs found at the end of this manual before programming the M9 5sp treadmill An example of a custom designed course the Boston Marathon is shown on the graph in Diagram 1 The M9 5sp treadmill provides 20 sections miles or kilometers in which you can plot a custom course Each section is composed of 10 segments The 10 segments within each section let you plot out the degree of incline and the distance you want to travel Diagram 1 Miles Boston Marathon custom designed course Segment 12 0 3 2 12 0 3 Finish The programmable courses are
10. 28 Diagram 6 Bloomsday Run custom designed course Course Number 1 10 Course Description Bloomsday Run Spokane Segment Length 05 miles Overall Distance 7 4 miles 12 kilometers Notes 1 2 3 4 5 12 0 3 5 6 7 12 SS Le eat 0 3 Finish Diagram 7 New York City Marathon custom designed course Course Number 16 20 Course Description NY City Marathon Segment Length 20 Overall Distance 26 2 miles Notes 2 4 6 8 10 12 14 16 18 20 1 2 E 0 3 20 22 24 26 1 2 l 0 3 Finish page 29 og ebed Diagram 8 Custom Course Grid Sheet 12 0 3
11. To maintain the original blank graph be sure to make a working copy Diagram 4 Boston Marathon custom designed course Course Number 16 20 Course Description Boston Marathon Segment Length 20 miles Overall Distance 26 miles Notes 2 4 6 8 10 12 14 16 18 20 12 0 3 20 22 24 26 12 BA 0 3 Finish Diagram 5 Bay to Breakers custom designed course Course Number 1 10 Course Description Bay to Breakers Segment Length 0 5 miles Overall Distance 7 5 miles Notes 5 1 1 5 2 2 5 3 3 5 4 4 5 5 12 me Deea E Es EEE 0 3 5 12 0 K 9 ee e be e bs ele ls eo 3 q ee SER ENNNNNEnnnnnnnnnn page
12. arted in planning and carrying out your fitness program this section provides some basic information on aerobic exercise such as how hard you should work out how long each session should be and how often you need to exercise to benefit from a regular program Diagram 3 your neart rate HEART RATE TRAINING ZONES lt L on E E ens Es jos JV LUV3H JISYNIYLLLY WANIXYIN YOUR AGE How Hard Should Exercise Studies show that to achieve the benefits of aerobic exercise it is necessary to work out hard enough raise your heart rate to a certain minimum level called a training zone Your training zone depends on your age and level of fitness Refer to Diagram 3 to determine your training zone Keep in mind that this zone is an approximation to be used as a guideline individual heart rates vary according to several physiological factors To determine your training zone or target heart rate find your age and fitness level on the chart and then find the line where they intersect For example if you are 35 years old your training heart rate at the intermediate fitness level is 157 beats per minute Remember this number this is the pulse rate you should try to maintain as you work out To determine your heart rate take your pulse at a place that you can reach easily and comfortably while you exercise Typical locations for measuring heart rate are directly over the heart on the left side of the ch
13. d you can choose from 1 0 to 6 0 miles kilometers in 5 mile increments Preconfigured constant At the Select Speed Mode prompt specify whether you want the speed to be maintained at a Constant or Average speed by pressing the appropriate black arrow Choose Constant if you want the M9 5sp treadmill to maintain a selected speed throughout the course Choose Average if you want the treadmill to slow down on inclines to maintain a constant calorie burn Note The pacer always runs at a constant speed page 15 page 16 Steps for Both Modes 11 Preconfigured no pacer At the Pacer Speed prompt specify how fast you want the pacer to move using the appropriate black arrow Press ENTER 12 Stand on the running belt with one hand on the handrail for balance prepared to start walking 13 Preconfigured no warmup At the Warm up prompt specify whether you want a warmup period If Warm up is chosen you may exit the 3 minute warmup session by pressing CANCEL If Warm up is not chosen the treadmill will automati cally increase speed to the desired pacer speed 14 At the Press Start to Begin prompt press START when you are ready to begin your session In Manual mode as soon as you press START the display shows a 440 yard 400 meter track In Program mode your chosen course appears on the display after your selected warm up period During your session you can control your speed by using
14. ed to secure the lift platform and lift tube Assembly Instructions Take the following steps to assemble the M9 5sp treadmill We recommend that two people assemble the treadmill 1 Make sure that the treadmill is unplugged and turned OFF Do not assemble the M9 5sp treadmill if it is plugged in and turned ON 2 Remove the black hood by unscrewing the eight phillips head screws 3 Remove the four 5 16 locknuts and washers two on each side from the handrail display assembly mounts near the front of the treadmill as shown in Photo 1 page 7 page 8 Install handrail roto display assembly Handrail display assembly Handrail display assembly mount 4 Position the handrail assembly so both the right and left handrail columns align over the mounts See Photo 1 Replace the washers and locknuts Using the 1 2 box end wrench begin to tighten each locknut Alternate between each one until all four locknuts are snug up against the handrail columns Photo 2 Install ribbon cable connector Printed circuit board Ribbon cable connector receptacle Ribbon cable connector Handrail display assembly 5 Locate the ribbon cable connector that protrudes from the handrail display assembly 6 Align the tab on the side of the ribbon cable connector with its correspond ing receptacle on the printed circuit board located near the motor See Photo 2 Make sure that all pins are aligned and fully
15. engaged The connector is designed to engage in one direction only Do not force the connector into the receptacle Photo 3 Secure top two bolts Lift motor Treadmill motor Lift motor support mount 7 Slide the lift motor into position shaft side down with the long tube toward the front of the treadmill and the short tube facing the treadmill motor See Photo 3 8 Secure the lift motor by placing one of the two hex head shoulder bolts on the 5 16 hex wrench both are found in the hardware kit Insert the bolt through the lift motor mount and into the lift motor Follow the same proce dure for the second shoulder bolt See Photo 3 Align the motor and securely tighten the shoulder bolts 9 Locate the two plastic plug caps in the hardware kit Insert the plastic plug caps over the two shoulder bolts on the lift motor support mount Photo 4 Plug lift motor wiring harness into printed circuit board Lift motor wiring harness receptacle Printed circuit board Lower board chassis 10 Plug the lift motor wiring harness into the receptacle on the printed circuit board See Photo 4 11 Using the cable ties supplied in the hardware kit secure the lift motor wiring to the lower board chassis Cut the ends of the cable ties so the excess plastic does not interfere with the motor or circuit board page 9 12 Place the lift motor cover over the lift motor Locate the four 3 8 screws and ap
16. ercise are the keys to weight control and fitness A recent study which tracked several subjects over a period of years conclusively shows that exercise not dieting is the key factor to successful long term weight loss To help you get the most out of your workout this section provides suggestions about aerobic exercise Following these suggestions will help you reach your fitness goals Maintaining the M9 5sp Treadmill Cleaning the Treadmill The M9 5sp Programmable Treadmill Ergometer requires little maintenance to keep it running smoothly and efficiently Typical maintenance tasks include cleaning the treadmill and aligning the running belt Instructions for both procedures are provided in this section Cleaning the Treadmill Your Precor treadmill relies on low friction for efficient operation To keep the friction low the treadmill must be as clean as possible CAUTION Turn OFF the treadmill and disconnect the power cord before cleaning Before a workout use a damp soft cloth to clean the staging platform running bed and between the belt and running bed surface as far as you can easily reach This removes any dirt or dust which might affect the smooth operation of the treadmill Vacuum underneath the unit every week to prevent the accumulation of dust and dirt on the running belt Periodically clean the treadmill s frame control panel assembly and running belt Use mild soap and water for this To clean the run
17. est on either side of the neck over the temple or on the thumb side of either wrist Wherever you measure your pulse make sure that you use your index and middle fingers not your thumb Your thumb has a strong pulse which can affect your heart rate reading Once you locate your pulse look at a clock with a second hand and count the beats for six seconds Multiply that number by 10 to determine the total number of beats per minute For example if you count 14 beats over six seconds the total number of beats per minute is 140 Compare the total number of beats with your training zone as identified in Diagram 4 If necessary increase or decrease your activity level to bring your heart rate into your training zone You can increase your activity level by decreasing the resistance and stepping at a higher cadence Similarly raising the resistance and decreasing your steps per minute will lower your heart rate Remember your heart rate is the definitive measure of how hard you are working Regardless of your fitness level avoid doing too much too soon Setting the resistance cylinders too far forward stepping too deeply taking large steps or stepping too quickly for too long are common errors Give yourself time to become familiar with your climber and improve your fitness level Then you can gradually decrease your resistance level and increase your stepping cadence to make your workouts more challenging page 23 page 24 How Long S
18. ff systems If the tread mill encounters a problem it will trigger a fail off system allowing the running belt to come to a gradual stop Continued use of the treadmill after a fail off system occurs is not recommended Instead have your treadmill serviced as described in Getting Service later in this manual Do not overexert yourself or work to exhaustion Stop your workout immediately if you feel any pain or abnormal symptoms and consult your physician Precor treadmills are designed for the enjoyment of the serious runner as well as the dedicated walker By following the above precautions and using good common sense you will have many safe and pleasurable hours of healthful exercise with your Precor treadmill page 3 page 4 Table of Contents 1 Before You Begin ccccccccesseeeeeesnnnnnsnnnnneneeeeeeeees 5 About this Manual 5 Unpacking the M9 5sp Treadmill 6 2 Setting Up the M9 5sp Treadmill 7 Installation Requirements 7 Assembly Instructions 7 Checking the Alignment of the Running Belt 11 3 Using the M9 5sp Treadmill 0 12 Understanding the Electronic Console 12 How to Use the M9 5sp Treadmill 14 Creating Custom Courses cceeseceeseeteeeeesseeeeeeeeseeeeeeess 16 Configuring the M9 5sp Default Settings
19. hould I Exercise The length of each exercise session depends on your fitness level Exercise physiologists have determined that to attain cardiovascular benefits from exercise you should maintain your heart rate in the training zone for at least 15 minutes This is in addition to your warmup time and does not include cool down You should always allow several minutes to bring your heart rate into the training zone by starting out slowly and gradually increasing the work level Similarly use several minutes of light exercise after the workout to bring your heart rate down to near resting level The higher your fitness level the longer you should maintain your heart rate in the training zone between 20 and 30 minutes Beginners should always start slowly and gradually get their sessions up to 20 minutes or more Walking and running are excellent aerobic exercises that condition the heart and lungs while improving strength and tone in the thighs calves and hips The best aerobic exercises involve the continuous rhythmic repetitive move ment of large muscle groups When you exercise you need to work out hard enough long enough and often enough to achieve your desired results How Often Should Exercise Research indicates that aerobic sessions of 20 minutes or more should be done at least three to five times a week to obtain significant cardiovascular benefits Most experts agree that sensible eating habits and regular aerobic ex
20. instructions Important If you notice that the belt needs alignment make the adjust ments at once Failure to do so might cause the belt to tear or fray which is not covered by warranty Press and hold STOP to stop the running belt Using the ON OFF switch turn OFF the treadmill If the belt is functioning correctly the M9 5sp Programmable Treadmill Ergome ter is assembled and ready to use If the belt needs alignment refer to Aligning the Running Belt for instructions before using the treadmill page 11 page 12 Using the M9 5sp Treadmill As simple as using the M9 5sp treadmill might seem you should read this section so that you can use it safely and easily This section provides the basic information you need to exercise on your treadmill including the following e a brief description of the electronic console e instructions explaining how to exercise on the treadmill e instructions for creating custom courses and marathon races e instructions for changing the preconfigured default settings for the startup questions Understanding the Electronic Console The electronic console lets you control your M9 5sp treadmill session As you workout the electronic LED display provides constant feedback about your progress Information about elapsed time speed distance covered degree of incline and total calories burned is available at any time Photo 6 shows the electronic console An explanation of the keypads and displays f
21. le the running belt with your feet firmly planted on the right and left staging platforms Stand close enough to the electronic console so you can extend your arms and touch the keys 3 Press the hidden key to access the Configuration and Custom Course modes The display briefly shows the odometer on your treadmill Note The hidden key is located directly below the STOP key and to the right of the INCLINE key You can press this key only when the Press Enter to Begin prompt appears 4 Atthe Set Configuration prompt use W arrows on the left key to answer YES and configure the M9 5sp treadmill default settings 5 Atthe Distance Mode prompt select one of the following If you want Then To be asked this prompt at the Press ENTER beginning of each session Distance measured in Miles Press A Distance measured in Kilometers Press W 6 Atthe Speed Mode prompt select one If you want Then To be asked this prompt at the Press ENTER beginning of each session Speed measured in MPH Press A Speed measured in KPH Press V 7 Atthe Program Speed prompt select one If you want To be asked this prompt at the beginning of each session Then Press ENTER Constant speed Press A Average speed Press W 8 Atthe Use Pacer prompt select one If you want Then To be asked this prompt at the beginning of each session Press ENTER To use a pacer
22. ning belt use a soft nylon scrub brush Never pour water or spray liquids on the control panel Allow the treadmill to dry completely before using Aligning the Running Belt The correct alignment of the running belt is critical to the smooth operation of the treadmill The belt is properly aligned at the factory However during shipping and handling or by use on an uneven surface the belt may move off center and require a few simple adjustments Before adjusting the running belt check its operation by following the steps in Checking the Alignment of the Running Belt earlier in this manual If you determine that the belt needs adjustment follow the instructions here CAUTION To avoid injury special care must be taken when adjusting the running belt Turn OFF the treadmill and wait for the running belt to come to a complete stop before adjusting or working near the rear roller Remove any loose clothing and tie back your hair Be very careful to keep your fingers or any other object clear of the belt and rollers The treadmill will not stop immediately if any object becomes caught in the belt or rollers page 25 Photo 7 Adjusting the running belt Belt adjustment bolt Take the following steps to adjust the running belt on the M9 5sp treadmill see Photo 7 for clarification To ensure proper safety while aligning the running belt all adjustments must be made when the treadmill is OFF CAUTION Do not walk on the running
23. of the display Track mode Depending on your selection this window displays either a 440 yard or 400 meter oval track with lap counter Your position on the track is indicated by the flashing segment The pacer appears on the outside of the track page 13 page 14 How to Use the M9 5sp Treadmill Before using the M9 5sp treadmill we recommend that you follow these instructions and go through a preliminary demonstration of the treadmill Then you will be familiar with the treadmill when you begin your workout When using the treadmill follow these general guidelines At the beginning of a workout take several minutes to bring your heart rate into your training zone which is shown in Diagram 2 later in this manual e After your workout walk slowly for several minutes to cool down your body and lower your pulse rate e Gently stretch your lower body and back after a workout to help prevent stiffness or soreness The M9 5sp treadmill has a series of standard startup prompts that you must answer before each workout For example these startup prompts let you specify whether you want to use the 440 yard 400 meter track or one of the programmed courses Many of the answers to the startup prompts can be preset which lets you quickly begin your workout Instructions for pre setting the answers to the standard prompts are provided in Configuring the M9 5sp Default Settings To use the treadmill take the following steps While foll
24. ollows the photograph Photo 6 M9 5sp electronic console Left Keypad The left keypad is used to program the desired course or track Each key provides a separate function The following information describes each key on the left keypad HELP Press this key when you want an explanation of any selection The information will scroll across the top of the display Right arrow Use this multi function key to select a position on a custom course Press the key if the arrow corresponds to your desired choice on the display Left arrow Use this multi function key to select a position on a custom course Press the key if the arrow corresponds to your desired choice on the display Up arrow Use this multi function key to increase body weight and belt speed in program mode only Also push if the arrow corresponds to the desired choice on screen Down arrow Use this multi function key to decrease body weight and belt speed in program mode only Also press this key if the arrow corresponds to your desired choice on the display ENTER Use this key to enter your selection into the program CANCEL Press this key to cancel your selection and return to a previous question Right Keypad The right keypad facilitates manual control of treadmill The following informa tion describes each key on the right keypad START Press this key to start the running belt and begin a programmed course RESET This key has two uses
25. om the original shipping container CAUTION This unit weighs over 150 pounds To avoid back strain and to ensure the safety of the unit and yourself we suggest that you drop the sidewalls of the box and slide the running bed assembly from the box rather than lifting the running bed assembly from the box After unpacking the treadmill open the hardware kit and make sure that you have the following items two hex head shoulder bolts __ one long shoulder bolt four 3 8 screws one 7 8 washer one 3 8 locknut two plastic plug caps three cable ties one 1 4 hex key one 5 16 hex key If any items are missing contact your authorized Precor dealer For the dealer nearest you call 1 800 4 PRECOR Important The packaging for this equipment was designed to protect it during shipment Please store the original packaging in a safe place in case you need to ship the M9 5sp treadmill in the future Setting Up the M9 5sp Treadmill Installation Requirements You do not need special knowledge or experience is required to set up an M9 5sp treadmill However you must carefully review and follow the instruc tions in this manual If you do not assemble and use this treadmill according to following guidelines you could void the Precor warranty CAUTION Precor recommends that two people move the treadmill to its proper location A fully assembled M9 5sp treadmill is
26. oo loose you will feel a pause in the belt with each footplant step Important For your safety turn OFF the treadmill when adjusting the running belt or working near the rear roller To adjust belt tension use the rear belt adjustment bolts see Photo 7 Simply alternate turning each left and right bolt clockwise in 1 4 turn increments until there is no slippage in the belt when you are jogging Important Do not turn the adjusting bolts more than 1 4 turn at a time Over tightening the bolts can damage or cause premature failure of the precision bearings in the front and rear rollers Getting Service Do not attempt to service the M9 5sp Programmable Treadmill Ergometer yourself except for minor belt adjustments and maintenance as described in this manual For information about product operation or service contact an authorized Precor dealer or a Precor Factory Authorized Service Company To locate the dealer nearest you call 1 800 4 PRECOR page 27 Marathon Courses and Custom Course Grids The following four marathon courses are available for your use Each course can be programmed into the M9 5sp treadmill by following the instructions found in Creating Custom Courses Note After you program the marathons into the treadmill s memory it might be helpful to write the actual course number you used in the Notes section above each graph Use the blank custom course graph to design your own custom courses
27. owing these steps you can press the HELP key at anytime and an explanation of your selection will scroll across the top of the display We recommend that you start at a gentle pace before attempting the more advanced courses and higher speeds Note A few steps show the word Preconfigured prior to the step s instruc tions This means that a particular mode has been previously set The prompt in these steps will not appear on the electronic console display unless you change the configuration Skip these preconfigured steps unless the prompt appears 1 Locate the ON OFF switch at the front of the black hood and turn ON the treadmill The electronic console display shows Press Enter to Begin 2 Straddle the running belt with your feet firmly planted on the right and left staging platforms Stand close enough to the electronic console so you can extend your arms and touch the keys 3 Press ENTER to begin setting up the treadmill for your workout session 4 Atthe Weight prompt specify your weight using the black 4 and W arrows Press ENTER when your weight is displayed This information allows the M9 5sp treadmill to accurately calculate how many calories you burn during your workout The display always automati cally shows the last weight entered so you will not have to re enter your weight next time unless someone else has used the treadmill 5 At the Select Mode prompt choose how you want to program your ses
28. packaged by segment length For example the segment length in Courses 1 through 10 is 05 miles 0 5 mile incremental sections let you design up to a ten mile course For courses 11 through 15 the segments are 0 1 miles For courses 16 through 19 the segments are 0 2 miles which lets you design a course up to 40 miles in length The location of each segment is displayed on the electronic console in the upper right hand corner beneath DISTANCE The flashing segment indicates the position of the segment you are currently working on By pressing the AW arrows on the left key you indicate the distance and incline for each segment on the course You can program the percent of incline or decline between 12 and 3 for each segment As you create your custom course this information is displayed in the middle display window under SCAN To create your own custom course take the following steps 1 If the treadmill is OFF locate the ON OFF switch at the front of the unit above the power cord and turn ON the treadmill If the treadmill is already ON press and hold the RESET key for three seconds The prompt Press Enter to Begin appears on the electronic console display 2 Straddle the running belt with your feet firmly planted on the right and left staging platforms Stand close enough to the electronic console so you can extend your arms and touch the keypads 3 Locate the hidden key directly below the STOP key and to the right of
29. propriate hex key in the hardware kit Use the screws to securely attach the cover to the lift motor Do not overtighten the screws Overtight ening can cause damage to the plastic cover Photo 5 Secure lift platform and lift tube Lift platform Lift tube Long shoulder bolt 13 Lay the treadmill on its right hand side with the help of another person Note Right and left are determined while standing behind the treadmill facing towards the front of the machine 14 Locate the long shoulder bolt 7 8 washer and 3 8 locknut in the hardware kit Insert the long shoulder bolt through the center of the lift platform and the lift tube Secure the lift platform and tube together by sliding the washer and fastening the 3 8 locknut onto the end of the shoulder bolt Hold the locknut in place using your 9 16 box end wrench while fully tightening the bolt with the hex key provided See Photo 5 15 Return the treadmill to an upright position so it rests flat on the floor 16 Replace the black hood that you removed in Step 2 and tighten the eight phillips head screws CAUTION Precor recommends that two people move the treadmill to its final location A fully assembled M9 5sp treadmill is very heavy and might cause back strain if one person tries to move it 17 If you need to move the treadmill ask for assistance from another person Roll the treadmill on its front wheels to the new location by lifting the rear end
30. sion Manual or Program by using the appropriate black arrow Select Manual if you want to start using the treadmill quickly using the 440 yard 400 meter track Select Program if you want to specify a course and distance Preconfigured miles At the Select Mode prompt specify whether you want distance measured in miles or kilometers using the appropriate black arrow Preconfigured mph At the Speed Display Mode prompt specify miles per hour mph or kilometers per hour kph using the appropriate black arrow This lets you to use a different speed display than chosen in distance mode For example you can choose a kilometer course and have your speed displayed in mph and minutes per mile If you selected in Step 5 Then Manual Continue to Step 8 Program Skip to Step 11 Program Mode Steps 8 10 At the Course prompt select the course you want to use Use the black A and arrows to move through the available courses When the course you want is shown press ENTER You can choose from six standard types of courses Easy Walk Moderate Walk Advanced Walk Easy Run Moderate Run and Advanced Run At the Distance prompt specify the distance you want to travel by using the black arrows to increase or decrease the distance displayed Press ENTER If a walking course was selected you can choose from 5 to 3 0 miles kilometers in 5 mile increments If a running course is selecte
31. t a course that is already programmed in use the W arrow to select NO Press ENTER If you selected Then Yes Continue to Step 7 No At the Weight prompt either continue answering the startup prompts or press CANCEL to exit the custom course mode Use the left keypad to modify the selected course plan and design your own custom course To modify any part of the custom course locate the segments you wish to modify and change them to the desired incline or decline The following information appears on your display INCLINE DISTANCE gt FWD AUP XX XX XX lt q BK v DN COURSE PROFILE 8 10 The flashing segment indicates your current position on the course Use the black directional arrows on the left keypad to change the position of the flashing segment and to design specific portions of the course FWD press gt to move the flashing segment from left to right BK press lt q to move flashing segment from right to left UP press to increase incline DN press to decrease incline Change the segment to reflect the desired incline or decline The length of the course may also be increased or decreased using the FWD gt or BK lt q arrows as previously described When modification is complete move to the final segment of the programmed course CAUTION If CANCEL is pressed during modification all course segments following the flashing course segment will be erased Use CANCEL to eliminate any un
32. t in the belt or rollers Use care when getting on or off the M9 5sp treadmill Use the handrails whenever possible Do not get on or off the treadmill when the running belt is moving e Before starting the running belt straddle the belt by placing your feet firmly on the right and left staging platforms You should also step onto the staging platforms after turning off the running belt e Never turn ON the treadmill when someone is standing on the machine e Keep your body and head facing forward Never attempt to turn around on the treadmill when the running belt is moving Do not rock the unit Do not stand or climb on the handrails electronic console or hood Do not set anything on the handrail electronic console or hood Never place liquids on any part of the treadmill Keep all electrical components such as the motor power cord and ON OFF switch away from water or other liquids to prevent shock e Do not use accessory attachments that are not recommended by the manufacturer such attachments might cause injuries Do not attempt to service the M9 5sp treadmill yourself This treadmill does not have any user serviceable parts See Getting Service later in this manual for service information Turn OFF the treadmill when adjusting or working near the rear roller Do not make any adjustments to the running belt when someone is standing on the machine e This treadmill is manufactured with six safe fail o
33. the INCLINE key Press the hidden key to access the Configuration and Custom Course modes You can press this key only when Press Enter to Begin appears on the display Note The console briefly displays the odometer reading for your treadmill Initially it will display the distance as XX XX allowing you to see incre ments of less than a mile However once the treadmill has gone over 99 99 miles the odometer will drop the decimal point and change to XXXX The odometer will then increase in 1 mile increments page 17 page 18 4 To enter custom course mode at the Set Configuration prompt press one of the arrows on the left keypad to answer NO Nineteen different course plans are available and can be customized to your particular needs The following table shows the segment length and the associated course length For example if you want to design a ten mile course at the Course XX prompt select a course numbered 1 through 10 To select a particular course plan use the W keys on the left keypad when the Course XX prompt appears Once the course number you want appears on the display press ENTER Course Maximum Segment Number Course Length Length 1 through 10 10 miles 0 05 miles 11 through 15 20 miles 0 1 miles 16 through 19 40 miles 0 2 miles To customize a course at the Modify Course prompt use the arrow to answer YES and press ENTER Note If you wish to cancel or selec
34. very heavy and may cause back strain if one person tries to move it Follow these installation requirements when installing the treadmill Set up the M9 5sp treadmill on a solid level surface Do not install the treadmill on deeply padded plush or shag carpeting due to possible damage to the carpet and the machine If the treadmill is placed on a carpeted surface place a piece of heavy cardboard plywood or other smooth flat surface under the unit to protect the carpet and treadmill e Locate the treadmill at least 4 feet from walls and furniture Be sure to provide ample space in front of the machine to allow easy access to the ON OFF switch Open space to the sides and back of the unit makes for a safer mount and dismount and easier belt adjustment e Use a 220 volt outlet Precor recommends that you plug the treadmill into an outlet with a dedicated 20 amp circuit breaker The treadmill comes equipped with a 20 amp circuit breaker to protect the electrical and elec tronic components from sustained overloads and an integral 3 prong plug grounded to protect the machine and provide for your safety CAUTION Do not remove or otherwise bypass the plug with an adapter in order to use a non grounded outlet Supply the appropriate tools To properly assemble the 9 5sp treadmill you need to supply two box end wrenches A 1 2 box end wrench is needed to complete the handrail assembly installation while a 9 16 box end wrench is requir
35. wanted course segments prior to re programming This feature may only be used in Course mode and only affects the course displayed If your completed course design is shorter than either the 20 segments pre programmed at the factory or an existing course you may cancel all remaining segments by pressing CANCEL Then press ENTER to save your custom course design in the treadmill s memory Note If CANCEL is pressed in error press RESET to restore your course design Only ENTER stores data in the treadmill s memory page 19 page 20 Configuring the M9 5sp Treadmill Default Settings The M9 5sp treadmill lets you preset many of the answers to the standard startup prompts Configuring the default settings eliminates the time it takes to answer all the startup prompts letting you begin your workout sooner Precor has preset several of the default answers at the factory as shown below M9 5sp Configuration Distance Mode Miles Speed Mode Miles per hour Program Speed Constant Use Pacer No pacer Use Warmup No warmup To preset answers to many of the prompts take the following steps While following these steps you can press the HELP key at anytime and an explana tion of your selection will scroll across the top of the display 1 Locate the ON OFF switch located at the front of the black hood Turn ON the treadmill The prompt Press Enter to Begin appears on the elec tronic console display 2 Stradd
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