Makita 194515-8 Saw User Manual
Contents
1. j PR a A ET i g pes j i MY Pony i wll i F r k A ia i ait j Lane dl a y Hs ES MENU gt Programs gt HRC PROGRAMS After selecting the User HRC Program you want to edit you will enter the Program Preview Screen Press EDIT to enter EDIT MODE Use the designated keys or the numeric keypad to adjust the Program Time or Maximum Speed If you want to adjust the targeted heart rate from segment to segment throughout the program press Edit Profile When you first enter the HRC Profile Edit Screen you default to a detailed view of the lst segment of the 20 segment program To adjust the Target Heart Rate use the designated keys or the numeric keypad To change segments use the designated keys of the numeric keypad Press Return to exit the Profile Edit Screen Press Preview to see the program preview of your updated changes or Start to begin your program Your newly modified User HRC Program will be permanently stored in the Executive Trainer s memory even if the treadmill is unplugged 13 Specific Goal Programs These specialty programs have been designed to monitor and achieve a specific goal you may have every time you get on your Executive Trainer Whether you want to go for a 3 mile run burn 1 000 calories or simply exercise for 15 minutes the goal progress will be updated automatically as you progress through your workout During these programs you wil2. keys or the numeric keypad to adjust the Program Time Maximum Speed and Target Pulse Once you are content with your modifications press START to begin or PREVIEW to view the Program Preview with the updated changes you have made TD As soon as you start the program the Program Progress Screen T becomes available as one of the motivational screens You can press l NEXT or BACK to view the other motivational screens The Program Progress Screen displays program time and heart rate Your heart rate black line will slowly graph itself during the program attempting to stay between the Max Heart Rate red dashed line and the Min Heart Rate green dashed line Once the program is complete or you choose to prematurely terminate it by selecting the designated Exit Program key the treadmill will automatically default back into Manual Mode User HRC Programs The Executive Trainer has storage capacity for 2 User HRC Programs which you can create and change The treadmill will remember these programs even if you unplug it from the wall The 2 User HRC Programs will be pre loaded as 20 minute programs A User HRC Program looks and runs exactly the same as a standard HRC Program The primary difference between HRC Programs and User HRC Programs is customization Unlike the HRC Programs User HRC Programs allow you to manually edit individual segments To Edit a User HRC Program Edit Profile eee a F i FAR
3. Upper Target Limit185 bpm mhr x 0 85 157 bpm John s Target Heart Rate Zone 111 157 bpm 111 157 beats per minute is the range or zone John will want to keep his heart rate in during exercise in order to achieve his goals If John is a beginning exerciser he ll want to stay at the low end of his THRZ If John is a more advanced exerciser he may want to work at the higher end of his THRZ to challenge himself more Different Intensity Levels within a Target Heart Rate Zone Beginner 60 of MHR Weight Loss 75 of MHR Aerobic 85 of MHR What is a heart monitor A monitor consists of two parts a transmitter and a receiver The Executive Trainer comes equipped with 2 transmitter options the wireless chest strap or the contact heart rate bar Each times your heart beats the electrodes detect the beat and send the information to the receiver on the treadmill Your current heart rate bpm is visible on the treadmill s display 24 25 Heart Rate Monitors Heart rate monitors and motivation KEEP YOU SAFE Exercising too hard can put you at risk for injury A heart rate monitor reminds you of the safe and effective heart rate intensity at which you should exercise and warns you when your workouts go too far KEEP YOU IN YOUR ZONE If you want to reach your exercise goals it s important to stay in your THRZ during workouts A heart rate monitor is your constant reminder of the intensity and quality of each workout
4. housing cover is removed Under no circumstances should the motor cover be removed except by a Landice factory authorized technician TRACKING The treadbelt is tracked by means of the two 9 16 hex head bolts at the back end of the treadmill Tightening clockwise the adjustment bolt on the side of the machine that the belt has moved towards and loosening the bolt on the opposite side an equal amount will cause the belt to move towards the center Adjustments should be made with the treadmill running and in 1 4 turn increments Allow at least 30 seconds for the belt to stabilize between each adjustment Run the belt at high speed 6 8 mph To insure proper belt tracking and alignment the treadmill must be placed on a stable and level surface A yellow warning label will show at the rear of the treadmill when the treadbelt is not tracked correctly L8 and L9 only TREADBELT TENSIONING pre set from factory but may need adjustment during installation Need for tension is indicated by uneven belt speed and may be sensed by sudden stopping of the treadbelt when your foot comes down on the belt To check belt tension run treadmill at 1 mph Then walk on machine If belt does not feel like it is slipping hesitating then belt is tensioned correctly If belt slips hesitates then it is not fully tensioned The same hex head bolts used for tracking also tension the treadbelt To tighten the treadbelt turn both bolts clockwise exactly the same amo
5. Release the button when the display indicates the desired elevation setting To view different display screens during your workout Press NEXT BACK at any time to choose the display screen that best suits your workout Important Safety Instructions WARNING Failure to observe the following operating instructions can result in serious injury 1 If you are suffering from any illness condition or disability which affects your ability to run walk or exercise do not use this product without consulting your doctor first 2 Ifyou are suffering from any illness condition or disability which affects your ability to run walk or exercise do not use this product without supervision present Failure to do so can result in serious injury should you fall while the treadbelt is moving 3 Failure to leave ample clearance around the treadmill could result in the user becoming trapped between the treadmill and a wall resulting in burns or other serious injury from the moving treadbelt Allow a minimum clearance of 18 inches on each side of the treadmill Allow a minimum clearance of 4 feet at the rear of the treadmill 4 Never stand on the treadbelt when starting the treadmill A sudden start could cause you to lose your balance Always stand with one foot on each side rail until the belt starts moving 5 Always wear the emergency stop safety strap securely around your wrist while exercising Failure to do so can result in severe i
6. START to begin the User Program Your newly modified User Program will be permanently stored in Executive Trainer s memory even if the treadmill is unplugged HRC Heart Rate Control Programs The Executive Trainer is equipped with both Contact Heart Rate and Wireless Heart Rate transmitter strap Heart Rate Control programs require the use one of them The Executive Trainer has the ability not only to display your heart rate but also to automatically vary the speed and elevation based upon your heart rate via its Heart Rate Control HRC programs HRC training allows you to maximize your workout performance while minimizing your workout time There are 2 different 20 segment heart rate control programs HRC and Interval HRC pf So Target Heart Rate Interval HRC l Ct lee l a ee eee 70 for th fth kout Warm up Cs saon heart rate for the duration of the workout Interval HRC targets different heart rates Training 100 Alternating 100 amp 80 It alternates between the target and 80 of ee ee 9 o the target 20 Cool Down 80 To Run an HRC program Press MENU gt Programs gt HRC PROGRAMS to display the HRC Programs Selection Screen Select HRC or Interval HRC If the default HRC Program displayed in the program preview suits your needs press START to begin If you would like to modify it press EDIT instead This screen allows you to customize the program s parameters Use the designated
7. The Executive Trainer includes 2 fitness tests and 4 fitness protocols Based on your specific age gender and performance they calculate your fitness level The Balke and the Firefighter Fitness Tests are heart rate controlled e Balke Fitness Test HRC must use Accutrack or Wireless Chest Strap Test Parameters e Maximum Speed 4 4 mph 5 mph with an L9 controlled by treadmill e Maximum Grade 15 12 with an L9 controlled by treadmill e Maximum Heart Rate 80 of Maximum Heart Rate see Heart Rate Monitoring Description It s a heart rate controlled walking pace variable incline fitness test The test increases in difficulty in an effort to raise your heart rate to a target Upon reaching your target heart rate the test will terminate and calculate a fitness assessment based on your performance VO Max Score e Firefighter Gerkin Fitness Test HRC must use Wireless Chest Strap Test Parameters e Maximum Speed 7 mph e Maximum Grade 15 12 with an L9 controlled by treadmill e Maximum Heart Rate 85 of Maximum Heart Rate see Heart Rate Monitoring Description It s a heart rate controlled variable speed and incline fitness test The test increases in difficulty in an effort to raise your heart rate to a target Upon reaching your target heart rate the test will terminate and calculate a fitness level based on your performance VO Max Score What is VO Max A person s fitness level can be measured b
8. Upon selecting the fitness test of your choice you will advance to the fitness test set up screen Use the designated keys or the numeric keypad to adjust your age and gender Press Continue Note Before pressing start you will be prompted with the heart rate that oe i or PAVSE will invalidate the test A Chest Strom or Comtast Pulse 21 heart rate capacity averages see Heart Rate Monitoring If you are the fitness test will target This heart rate calculation is derived from statistical ls required for this test AA Fitness Test terminates unen OT 7 uncomfortable with the target heart rate displayed or feel discomfort at any i hp age ha aai 7 point during the fitness test stop the test Press START to besin Press START to begin the test You must hold on to the contact heart rate crossbar or wear you heart rate transmitter strap during the entire test If the treadmill loses a heart rate signal for more than 30 seconds the test will be invalidated and terminated The HRC fitness tests are fully automated and will increase in difficulty from segment to segment until the user achieves the target heart rate Balke 80 of Max HR Firefighter 85 of Max HR Once you reach the target pulse a countdown will begin to ensure that your pulse has indeed stabilized at the target Any keystrokes during the test other than BACK MENU or NEXT will invalidate and terminate the test Balke Fitness Test Firefig
9. What is exercise intensity Exercise intensity is simply a measure of how hard you are working at a given time during exercise The American College of Sports Medicine ACSM the world s leading medical and scientific authority on sports medicine and fitness recommends that every individual involved in an exercise program know how hard his her body is working during exercise Your heart provides key information for determining how intensely you are working during exercise Your heart rate how many times your heart beats per minute is really an efficiency rating for your entire body The number of times your heart beats during each minute of exercise is a measurement of the intensity of the exercise If your heart rate is low exercise intensity is low if your heart rate is high your exercise intensity is high What is maximum heart rate Maximum Heart Rate MHR is the maximum attainable heart rate your body can reach before total exhaustion True maximum heart rate is measured during a fatigue or stress test This test must be done in a clinical setting and is not practical or accessible for most people Fortunately your maximum heart rate can be established with a high degree of accuracy using the following simple formula Estimated Maximum Heart Rate If John is 35 years old what is his estimated maximum heart rate John s Estimated Maximum Heart Rate WARNING The use of this formula assumes no underlying heart or respiratory
10. and Ei Fi Press Profile to enter the Fitness Profile Screen Unita Profile Use the designated keys or the numeric keypad to adjust your Weight Target Pulse Maximum Speed and Maximum Elevation The values that you select as your Fitness Profile will be the default values for all programs to expedite setup time However you can adjust and or manually override these values during setup or while running the program Press Menu when you have correctly adjusted all the values You have successfully created your own personal client Notice that the Menu Screen now displays your client name across the top This is an indication that you are in Client Mode Whenever you turn on the machine it will default to manual default settings To log on as your client in the Menu Screen select the designated Client key and select your designated client Note If you haven t set the correct time and date on your Executive Trainer it s highly recommended after creating a client that you do it now so that all of your activity is logged accurately see System Settings 19 Se TT me Client Mode Fitness Calendar Client Mode offers a fitness calendar that monitors all client treadmill usage over the past four weeks To view the Fitness Calendar Tedew is THURSDAY JANUARY 25 2007 F SUN HON TUE WED THY FRI SAT TIMERS A eter ead be oP ee F ar F E d am EA A A A EA eS f gt
11. cover into place STEP 11 Snap upright covers into place f Y STEP 12 Install upright end cap a Press the plastic end cap into the upright carefully fitting the plastic pins into the small bosses in the aluminum Align the upright cover beneath the end cap and install the Phillips head screw Tighten the Phillips head screw until side cover aligns with endcap Do not over tighten STEP 15 STEP 16 Adjust the treadbelt Install motor cover The treadbelt is tracked and tensioned via the take up screws located at the back of the treadmill e Check the tension of the treadbelt At proper tension you should be able to place your hand between the belt and deck and reach the center of the treadmill If you cannot reach the center the belt is too tight and must be loosened If your hand reaches past the center the belt is too loose and must be tightened e Remove the black motor cover screws in the side of the frame Place motor cover onto treadmill Attach motor cover with Phillips head screws provided Place rubber spacer between cover and frame Plug treadmill into a dedicated 15A outlet Walk on treadmill at approximately 2 5 mph for 20 to 45 minutes to properly walk in lubricant Basic Control Panel Operations Press START to power up treadmill All the displays will light and the treadbelt will begin moving at 0 5 mph 0 8 km hr in metric mode Press PAUSE to place the
12. disease or other condition which could be adversely affected by exercise Consult your doctor before using this chart 185 beats per minute is the estimated maximum number of times John s heart can beat before his body would fatigue or max out This number is extremely helpful because it tells us the absolute highest exercise intensity John can handle before his body wears out The ACSM says that during exercise John should keep his heart rate below his maximum so that he will not become exhausted and have to quit In fact the ACSM gives John a specific percentage range of his maximum heart rate to exercise in known as his Target Heart Rate Zone THRZ 23 Heart Rate Monitoring Lo Y Why should monitor exercise intensity z Your heart is the most important muscle in your body and like all muscles must be exercised regularly to remain strong and efficient According to fitness experts exercise is more effective when you work out in a specific heart rate range or zone This is referred to as your Target Heart Rate Zone THRZ and is reflected by the number of beats per minute your heart pumps This zone can vary greatly depending on your age fitness level and various other factors If your heart rate is too low during exercise your body reaps little or no benefit This means you re not likely to see the results you want like weight loss or increased endurance If your heart rate is too high during exercise you may
13. other handrail Assembly Instructions STEP 9 STEP 10 Connect contact bar Ground contact bar Feed the contact heart rate harness through the access hole in the inside of the left upright insert strain relief provided Feed harness up into the control panel Pull back the membrane and connect harness to white 3 pin connector on side of display board STEP 13 Check drive belt tension e Check the tension on the drive belt by placing the drive belt between your thumb and forefinger and twisting The proper twist is 45 If the belt needs to be adjusted use a 7 16 socket and turn the bolt underneath the motor pan attached to the motor s hook screw e Unscrew the unused screw on the top of the upright where the contact harness enters the con trol panel Feed the screw through the green grounding wire eyelet and rescrew it back into place Put the membrane back into place STEP 14 Route the wire harness HOME TREADMILL e Route the wire harness underneath the elevation motor and secure with harness restraint clip provided Plug connector into circuit board until it snaps into place COMMERCIAL TREADMILL Route the wire harness behind the elevation motor and secure with harness restraint clip provided Plug connector into circuit board until it snaps into place e Carefully align the upright cover to upright Working from top to bottom snap the upright
14. prescription needed for precision interval training to lower your 10K time Regardless of the application unpleasant weather is not an obstacle Cold windy wet days will never discourage you again nor will the heat and humidity of the summer months If you re the type of person that likes to do two things at once now you can watch your favorite program on TV or keep an eye on your kids and take care of your health at the same time Did you know that your treadmill is an excellent stair climbing simulator Stair climbing has become a popular exercise today Your treadmill when elevated is a very good climber with more safety and comfort than a dedicated stair climber Your treadmill was a smart purchase but you already knew that so let s move on and get started BEFORE YOU BEGIN Following are some things you should do before you start to exercise on your treadmill INSTRUCTION MANUAL Be sure to familiarize yourself with this manual Look it over carefully Be sure you understand the control panel operation before using the treadmill WARRANTY INFORMATION Fill out your warranty registration card and mail it in today Landice backs your treadmill with a strong warranty For the factory to respond to any problems you may have we need your warranty information on file Do it today Landice will send you a complimentary Landice T shirt upon receipt of your warranty registration card SELECTING A LOCATION Install your treadmil
15. session SAVE YOU TIME Our heart rate monitor is wireless and easy to use so you can view valuable heart rate information at any time during exercise without interrupting or stopping your workout GIVE YOU ACCURATE FEEDBACK Our heart rate monitor is more accurate so you know exactly what your level of exercise intensity is during workouts Pulsemeters have a high margin for error Manual pulse measurements during exercise can result in errors as high as plus or minus 15 beats per minute with the risk of potential error increasing as heart rate increases The Executive Trainer includes two separate heart rate monitoring systems The wireless heart rate chest strap transmitter and the AccuTrack Contact Heart Rate Wireless Heart Rate Chest Strap Transmitter shown below To use the Wireless Chest Strap follow these steps Secure the Chest Strap Center the transmitter on the chest as high under the pectoral muscles breasts as possible Tighten the strap so that the belt is as tight as possible without being uncomfortable Apply Cardio Gel to the Electrodes A tube of Landice Cardio Gel was shipped with your Executive Trainer treadmill Pull the belt away from your chest and apply a small dab to each electrode This will ensure a strong electrical contact between the transmitter and your chest The Heart Rate Transmitter works best against bare skin Since sweat saltwater is an electrical conductor the transmitter will work
16. settings at any time from the Menu Screen by pressing Setup SETTINGS f i 4 Bus tem kam Unite Brisritrness a TE Bet Dote PT Cii F fal TE Return r o m TE Lime do 21 In the Setup Screen you can toggle between Miles and Kilometers by pressing the designated Units key Press the designated System key to view the System Menu Screen In the System Menu you have access to Brightness Setup Time Date Setup and Diagnostics To set the Time and Date select the designated Set Date key In the Time Setup Screen use any of the necessary designated keys to correctly set the time and date Once set the Executive Trainer will maintain the current time and date even when you turn it off However unplugging the treadmill will deactivate the internal clock calendar Next time you reconnect your treadmill your clock and calendar will reset back to the time and date before you unplugged it Press the designated RETURN key to return to the system menu Self Diagnostics The Executive Trainer is equipped with onboard self diagnostics If the treadmill experiences any errors during operation the treadmill will display the error message and the option to further investigate by commencing the treadmill s self diagnostics software Dissnoatica When you choose the option to enter diagnostics you will be prompted with a warning screen After r
17. 00 The Navy Test uses a verbal assessment Currert Time 10 33 Best Time 9 14 Score Excellent Hist te km i Time 14 14 CITAR CUT TIT 18 Client Mode Creating a Client Client Mode allows five different users to personalize the treadmill settings to their liking Once a user sets up a client programming will automatically scale to preset restrictions Fitness tests protocols will remember best and last scores and all other treadmill activity will be automatically recorded in a personal fitness calendar To create a client Press MENU and select the designated Client key You are now in the Client Select Screen Press the designated New key to create a new client Note This will also be your Login Page after you have created your client You are now in the Name Edit Screen Use the designated A Z A Z Cursor and Clear keys to adjust your client s name Toggle to your client s gender by using the designated bottom Gender key SR CTO A Press Return when you have finished fe it RICO S SETUP You are now in the Client Setup Screen This screen allows you to delete the user reset your stats and select the system s units miles vs z i a o AA ie _ f a Edit Home faites E Delete User J Total Miles ss Total Calories seme your Fitness Profile Screen Total Hours Reset Stots kilometers You can also access the Edit Name System Menu
18. Executive Trainer Owner s Manual jj EEE r T 4 2 a p i r i g b es Crafting the World s Finest Treadmills PART NUMBER 72070 EXECUTIVE TRAINE s Guide The red Safety Key must be magnetically connected to the front of the display panel During operation removing the Safety Key will cause the treadbelt to stop until it s replaced To start the treadmill START Pressing START powers up the treadmill and all displays will light The treadbelt will begin moving at 0 5 mph 0 8 km h To pause the treadmill 1 lJ Pressing PAUSE will cause the treadbelt to stop but all statistical information will be preserved Press either START to resume or QUICK SPEED to a desired speed see using the QUICK KEYS E Before you start the treadmill To turn off the treadmill Pressing STOP stops the treadbelt The treadmill will shut off and all current statistical information will be cleared To change speed Hold speed key down to increase speed Holding speed key depressed for longer than 2 seconds causes the speed to increase at a faster rate Hold speed key down to decrease speed Holding speed key depressed for longer than 2 seconds causes the speed to decrease at a faster rate To change grade Hold grade key down to increase elevation Release the button when the display indicates the desired elevation setting Hold grade key down to decrease elevation
19. F T j F E ar pe mm a TUESDAY JANUARY 25 O MILES 23 MINUTES Activiti Troct ly lb Activity Rate WORKOUT 14 Dons 30 x AVERAGES Distance 4 0 miles Time 43 mirurtes Colorias 10 1 colorias 2 4 mie Back to Calendor After logging on as a client from the Menu Screen press the designated Calendar key You are now in your personal Fitness Calendar Screen The red triangle means that you worked out on your Executive Trainer on that particular day Today s date is listed at the top of the screen and highlighted in the calendar in bigger bold font Note If the current day at the top of the screen is incorrect see System Setup to adjust to the correct date Use the designated Select and Select to move the red square from day to day Move the red square over any date that you want to view in detail Press the designated View Stats key You can now see your workout in detail for that particular day You can move from day to day in this detailed view by pressing the designated Previous Day and Next Day keys Press Back to Calendar to return to the fitness calendar To see your 28 Day Fitness Analysis press the designated 28 Day key The 28 Day Fitness Analysis summarizes all of your treadmill activity over the last 4 weeks Press Back to Calendar to return to your fitness calendar 20 System Settings You can enter the system
20. at Burn program features two elevation peaks matched to an inverse speed curve The overall goal of this program is to elevate your heart rate maintain the elevated heart rate for most of the workout then gradually bring your heart rate down via the last three cool down segments INTERMEDIATE The Intermediate program features five elevation peaks matched to a challenging speed curve The overall goal of this program is to vary your heart rate by elevating and lowering it several times providing you with a challenging cardiovascular workout ADVANCED The Advanced program features high elevations combined with top speeds for an all out workout The overall goal of this program is to raise your heart rate with both speed and elevation for an advanced cardiovascular workout INTERVALS The Intervals program features high speeds and elevations alternating with low speeds and elevations The overall goal of this program is to vary your workout load taking you from peak level to recovery eight times throughout your workout ENDURO The Enduro program features a max speed run mated with max elevation The overall goal of this program is to raise your heart rate with both speed and elevation for the ultimate cardiovascular workout Running Built in Programs From the Menu screen select PROGRAMS to view all programming options Client MANUAL The program preview is a graphical representation of the program you have selected which
21. ddling the treadbelt with one foot on each traction strip Once the treadbelt begins moving you can start walking on the treadbelt Press the START button After three seconds the treadbelt will start moving at 0 5 mph and the center display one of your 5 motivational screens the Road Screen Press to view any of the other motivational screens AA a AE PEA Miles O ME Paces EE You are now in Manual Mode where you control the speed and elevation at your discretion You can access all of your treadmill s options by pressing at any time cone Timer Manual Mode Upon start up the treadmill defaults to Manual Mode In Manual Mode you and only you can change the speed and elevation as well as view one of the 5 motivational screens Press NEXT or BACK to rotate through the selectable motivational screens Motivational Screens e Displayed Statistics Time Distance Heart Rate Pace e Scrolling Statistics Calories per hour Altitude Climbed Climbing Rate Zone Timer Pace and Calories e Displayed Statistics Time Lap Counter Distance Pace Pulse Calories and Calories per hour e 1 4 Mile Track A virtual runner displays progress around a mile track Hjes 0 11 Poe 12 00 rT Cola iad coH 124 Puta Rept Lacs e Displayed Statistics VS Tie Os rears Altimeter and Climbing Rate ati e Climbing Progress A virtual runner displays climbing progress up a famous landmark e Selec
22. displays e Maximum Speed and Elevation e Minimum Speed and Elevation e Program Time This screen allows you to customize the program s parameters Use the designated keys or the numeric keypad to adjust the ae ee E wf ia i i T i lt ia amp Program Time Maximum Speed and Maximum Elevation l Elevation An Previn FAT BURN Once you are content with your modifications you have the option to START or PREVIEW your changes in the Program Preview before starting As soon as you start the program the Program Progress Screen becomes available as one of the selectable displays You can press NEXT or BACK to view the other motivational screens Features Progress Bar Total Time Remaining Designated Exit Program key 4 at iy a 18 Ai Exit Eroaram FAT_BURN Once the program is complete or you choose to prematurely terminate it by selecting the featured Exit Program key the treadmill will automatically default back into Manual Mode 10 User Programs 17 The Executive Trainer has storage capacity for five User Programs which you can create and change The treadmill will remember these programs even if you unplug it from the wall The five User Programs will be pre loaded as 20 minute 20 segment programs A User Program looks and runs exactly the same as a Built In Program The primary difference between Built In Programs and User Programs is customizatio
23. dividual segment This will be explained in more detail under the HEART RATE sections of this manual In the fitness tests protocols the keypad can be used to enter your age Built in Programs Programs have been added to the Executive Trainer so you can add some variety to your workouts You can choose from one of 5 built in programs which will run you through a pre selected speed and elevation curve When choosing a program you select a maximum speed maximum elevation and a time from 10 to 99 minutes Once set the treadmill will not go above the maximum number unless you manually override it Each program is divided into 20 segments of equal time beginning with 3 warm up segments and ending with 2 cool down segments For example a 40 minute program will contain 20 two minute segments eee et ao eee pig ld EEE Pepea E gl i F ari A pe Bi iw i FAT BURN j Die R ag Bek pt e Ll y mf Aa n ha yri a Sd LEER tp A f etl Wenig ae cae E E cut do sree TE oe eee ll Enon teal re a i HRT F F F i A ag if a Ez fe 5 ur a oe oe mr Ara ADVANCED ES T n i l aa f f MMMM a USER F PROGRAMS gt E ii Pi f sreciaLTY A a Je PROGRAMS h ws E F EN ot ng a a P a me EL Y E F L rd y i ke ay MM HRC h PROGRAMS The following figures represent the 5 built in programs in the Executive Trainer FAT BURN The F
24. eading it straddle the treadmill by stepping on the traction strips on the sides of the running surface and press NEXT to continue F UT Ji si E ad Caution Belt Speed and Incline Attach Gafety key The treadmill will now systematically test all of the individual components of the treadmill During some of its tests it will prompt you with simple Yes or No questions to assist with the diagnosis de Derio ee ei CAUTION BELT SPEED AND INCLINE A a 2 i ee Sofetu Kew Test Once the Self Diagnostics has completed all of the tests it will read Power Ed Comm Test one of the two messages along the bottom No Errors Detected or Belt Owveracesd Tett e Mm Motor Voltose Test Error Detected Contact Service Provider For more information Elevation Motor Teast Poss contact your selling dealer TEST COMPLETE He Errore Detectad Note You can also manually initiate the self diagnostics From the Menu Screen press Setup gt System gt Diagnostics 22 Heart Rate Monitoring The Executive Trainer treadmill comes standard with a wireless heart rate monitoring device and a contact heart rate cross bar see AccuTrack Heart Rate Monitoring System to give you feedback on how your body is affected by your workout We will take a look at a few basic concepts of heart rate monitoring so you can better understand how it all works and how to maximize its use to allow you to reach the fitness level you desire
25. hter Fitness Test Upon completion you will receive a VO Max score and fitness assessment based on your performance versus your demographics Upon completion you will receive a VO Max score and fitness assessment Men based on your performance versus the general population Men women lt 37 lt 35 lt 32 lt 28 lt 26 lt 24 lt 22 LOW RATING SUPERIOR Taking a Fitness Protocol To take a Fitness Protocol From the Menu Screen select Programs gt Specialty Programs In the Specialty Programs screen you can select one of the 4 fitness protocols that the Executive Trainer has to offer These tests are not heart rate controlled Upon selecting the fitness protocol of your choice you will be prompted to the fitness test set up screen Use the designated keys or the numeric keypad to adjust your age and gender Note If you feel discomfort at any point during the fitness test stop the test nm for tuo miles as fast as vou con JA Press START to begin the test You must adjust speed manualle During the protocol you will retain manual speed control You ll also notice that the Road and Track screens have an added statistic projected score Projected score is the score you would receive if you were to complete the rest of the protocol at your current pace I Time 1 20 IER TTE TT Upon completion you will receive a fitness assessment based on your performance versus your demographics 0 1
26. l in a climate controlled room Allow a minimum clearance of 18 inches on each side of the treadmill Allow a minimum clearance of 4 feet at the rear of the treadmill Failure to leave ample clearance at the rear of the treadmill could result in the user becoming trapped between the treadmill and the wall should the user accidentally trip and fall while exercising Be sure the line cord has plenty of slack and does not get pinched underneath the treadmill when the treadmill elevates up and down Make sure the treadmill is plugged into a dedicated line BN E hima ir MMM FRLR DNIT e On L7 treadmills it is necessary to remove the bolts which hold the treadmill to the pallet Start by removing the top bolts Lay the treadmill on the ground and then remove the bottom bolts by placing the treadmill on your toolbox e With the bolts removed the treadmill will be free to move around in the box STEP 5 Prepare to install hand rails Med Rails the word handrails refers to the 4 clamps for steps 5 8 The handrail mounting bolts have been threaded into the rails for shipping Remove them e Attach both handrails by first hand starting the bolts through the upright and then using a 1 2 socket Leave about 1 8 of slack DO NOT TIGHTEN FLUSH TO SURFACE Assembly Instructions STEP 1 STEP 2 STEP 3 STEP 4 Unbolt treadmill from pallet Cut the box off the pallet Unstrap the treadmill Secure upright
27. l retain full manual control Using Specific Goal Programs corr ye eat aie Vale E CALORIES _ 200 CAL x o i CEEL RUN until 200 calories are burned Manuais corre oiled Breed and and aroda h a Time 19 18 EDO 105 Press Menu gt Programs gt Specialty Programs gt Specific Goal to Saf view the Specific Goal Setup Screen Use the top designated keys to select your workout s goal TIME DISTANCE or CALORIES After selecting your goal define its parameter using the bottom pea keys or the numeric keypad Time 10 99 Minutes Distance 0 1 99 9 Miles Calories 10 9999 Calories Press Start to begin As soon as you begin you ll notice that goal progress will be displayed in the different motivational screens The goal statistic displayed in red font will update instantaneously any speed grade changes you make and count down to zero until you reach your goal Once the program is complete or you choose to prematurely terminate it by selecting the designated Exit Program key the treadmill will automatically default back into Manual Mode 15 Race Mode Race mode is a unique feature exclusive to the Landice Executive Trainer Race is a manually controlled distance based program that monitors your progress versus a virtual pacer The virtual pacer can be your previous best recorded time or manually dialed in during set up There are five different p
28. lubricating the underside of the treadbelt with Landice SlipCoat on a monthly basis see SLIPCOAT APPLICATION INSTRUCTIONS sheet in Lubrication Kit Box MOTOR BRUSHES Motor brushes should be checked every six months on institutional treadmills and after six years on home units Service Check List Tension and track treadbelt Lubricate belt and vacuum treadmill e Check drive belt tension e Check motor brushes Appendix A Medrail Installation Insert the side rail into the upper Fit the side rail to the bottom rail clamp and tighten the bolt rail clamp using a 1 2 socket Do not over tighten Use a soft mallet to firmly set the Use a 3 16 allen wrench to tighten rails inside the clamp the rail clamp bolts Return to Step 9 in Assembly Instructions 30 CILANDICE Crafting the World s Finest Treadmills 111 Canfield Avenue Randolph NJ 07869 1 800 LANDICE Tel 973 927 9010 Fax 973 927 0630 www landice com
29. ms will continue to make speed and elevation adjustments to keep you at your target heart rate while your hands remain on the grips If you remove your hands the HRC programs will not make any speed or elevation changes until you place your hands on the grips again The AccuTrack system is designed to be used at walking speeds A natural running motion involves using your arms to maintain balance Since contact heart rate systems require your arms to remain stationary we recommend using the system only at speeds of less than approximately 4 mph 6 4 km h or the fastest speed at which you are comfortable walking 26 Getting the Most Out of Your Workouts Should you walk or run This depends on several things such as body weight fitness goals and what you like to do Walking is the safest most compatible form of exercise for most people If you re just starting out are new to exercise or participate in aerobic activities less than three times per week we recommend that you walk On the other hand if you re an experienced runner stick with your program use your treadmill the way you want Here are some considerations to keep in mind 1 If you re interested in weight control walking can burn as many calories as a moderate running pace To get a very small increase in caloric expenditure you have to run fast and for most people the extra effort isn t worth it 2 Your chance of losing weight successfully is far greater with
30. n Unlike the Built in Programs User Programs allow you to manually edit individual segments To Edit a User cdi Press Menu gt Programs gt USER PROGRAMS After selecting the User Program you want to edit you will enter the Program Preview Screen Select EDIT to enter EDIT MODE A When you first enter EDIT MODE you default to a detailed view of the 1st segment of the User Program Using the designated keys or the numeric keypad you can modify the 1st segment s length speed and grade a DS 1 ame Press NEXT SEGMENT to view the 2nd segment in detail To ea To view other segments use the designated NEXT PREVIOUS SEGMENT keys to navigate through the entire 20 segment program When you finish modifying your User Program press BACK to preview your modified program EXAMPLE If you want to modify your user program to be less than a 20 segment program 1 19 follow these steps To make a 3 Segment User Program 1 After modifying segments 1 2 and 3 to your liking advance to Segment 4 2 Now that you are in Segment 4 set the Segment Time to 0 00 Notice that it reads END and that the designated NEXT SEGMENT key has disappeared 3 Press BACK to preview your 3 Segment User Program and press START to begin When you have completed editing your User Program press START to view the Program Preview with the updated changes that you have made If you are content with your changes press
31. njuries should you accidentally fall while exercising 6 Test the emergency stop safety key on a regular basis by pulling on the cord and ensuring that the treadbelt comes to a complete stop 7 Always remove the safety key from the treadmill when you are through exercising especially if children are present This will prevent them from accidentally starting the treadmill 8 Be sure to familiarize yourself with this manual Look it over carefully Be sure you understand the control panel operation before using the treadmill When using an electrical appliance basic precautions should always be followed Read all instructions before using DANGER Always unplug the treadmill before cleaning or removing the motor cover To reduce the risk of electric shock in the event of an electrical storm always unplug the treadmill from the electrical outlet immediately after using SAVE THESE INSTRUCTIONS Important Safety Instructions WARNING To reduce the risk of electric shock or injury to persons 1 An appliance should never be left unattended when plugged in Unplug from outlet when not in use 2 Close supervision is necessary when this unit is used by or near children or disabled persons 3 Use this treadmill only for its intended use as described in this manual 4 Never operate this treadmill if it has a damaged cord or plug if it is not working properly or if it has been damaged Call your selling dealer immediately fo
32. other line simply press ENTER or use the designated keys to activate another prompt When to use the numeric keypad QUICK SPEED QUICK GRADE The QUICK SPEED and QUICK GRADE buttons below the keypad allow you to go directly to a target speed or elevation without having to hold down the Speed Grade keys Simply press QUICK SPEED or QUICK GRADE then enter the desired value using the keypad PROGRAM CONFIGURATION In program setup you will be asked different information based on that particular program s parameters This information can be dialed in using the keys or the numeric keypad In the 5 Built in programs the keypad can be used to enter the program s maximum time speed and elevation In the Specific Goal Programs the keypad can be used to enter a variety of different information Time Goal Time Distance Goal Distance Calorie Goal Calories In the 5 User programs the keypad can be used to enter the program s maximum time It can also be used to set the speed and elevation for each individual segment This will be explained in more detail under the USER PROGRAM section of this manual In the Heart Rate Control HRC programs the keypad can be used to enter the program s maximum speed target heart rate and program time In the User Heart Rate Control programs the keypad can be used to enter the program s maximum speed program time and the target heart rate for each in
33. over a T shirt if the shirt is wet with sweat If you are having trouble getting an accurate pulse reading try wearing the belt against bare skin CARE AND MAINTENANCE The transmitter activates when the belt is properly wetted In order to conserve battery life wipe the electrodes dry when not in use Clean monthly with mild soap and water and wipe dry Do not use abrasives in cleaning as they can cause permanent damage to the electrodes Do not bend or stretch the electrode strips especially when storing the belt transmitter AccuTrack Contact Heart Rate Monitoring System The AccuTrack Contact Heart Rate Monitoring System can be used in place of the wireless chest strap to perform any of the following functions e Monitor your Time in Zone e Control HRC programs Help you maintain your Target Pulse 1 Use the NEXT button to switch to any screen that shows Pulse see above Grab on to the pulse grips 3 As soon as you put your hands on the grips the pulse will flash This indicates that the system has been activated 4 Pulse will beat briefly and then display your heart rate Your heart rate will be continuously monitored while your hands remain on the grips NOTE If you are wearing the wireless chest strap the AccuTrack system will override the wireless signal while your hands are on the bar Once you release the AccuTrack bar the treadmill will then default back to the wireless chest strap signal The HRC progra
34. r examination and repair 5 Keep the power cord away from heated surfaces Be sure the line cord has plenty of slack and does not get pinched underneath the treadmill when it elevates and de elevates 6 Never operate the treadmill with the motor cover air openings blocked Keep the air openings free of lint hair and dust 7 Never drop or insert any object into any opening Be sure no objects are near or underneath the moving treadbelt when you are using the treadmill 8 Do not use outdoors 9 Do not operate where aerosol spray products are being used or where oxygen is being administered 10 Connect this appliance to a properly grounded dedicated outlet only 11 To disconnect press the STOP button remove the Safety Key and unplug the unit from the wall outlet GROUNDING INSTRUCTIONS This product must be grounded If it should malfunction or break down grounding provides a path of least resistance for electric current to reduce risk of electric shock This product is equipped with a cord that has an equipment grounding conductor and a grounding plug The plug must be plugged into an outlet that is properly installed and grounded in accordance with all local codes and ordinances 120 VOLT TREADMILLS Treadmills marked 120 VAC are intended for use in a nominal 120 volt circuit with a grounding plug Make sure the product is connected to an outlet having the same configuration as the plug No adapter should be used with
35. reath If you use the heart rate method of monitoring intensity are you within the heart rate zone e Change the speed and incline as needed to stay within the breathing and heart rate criteria AFTER YOUR WORKOUT Drink a large glass of water you ll recover faster e Congratulate yourself for completing the workout Do some light stretching exercises Record that you completed the workout on your calendar KEEPING TRACK OF PROGRESS Keep a calendar that shows scheduled and actual workouts e Record every workout you complete e Compare planned with actual workouts completed Aim for 90 completion If you re averaging less than 90 reevaluate your schedule and examine why you re missing 10 of your workouts and the extra benefits from those missing workouts CALORIE COMPUTATIONS e Calories and calories hour are calculated using the formulas developed by the ACSM There are two different equations One is for walking and one for running The ACSM uses the walking equation for speeds less than or equal to 3 7 mph The running equations are used for speeds in excess of 3 8 mph The computations are based on a 150 pound person which is a close enough estimate for most people If you wish the equations to be more precise you may enter your weight into the treadmill see Getting Started 28 Treadmill Maintenance 29 DANGER Lethal voltages and moving parts capable of causing serious injury are exposed when the drive
36. reset race distances Mile 1 Mile 2 Mile 5 K and 10 K To run a Race 5 ES AAA y a i A Press Menu gt Programs gt Specialty Programs gt Race to enter the S Time 6 18 om Race Setup screen Use the designated keys to select your desired distance Mile 1 Mile 2 Mile 5K or 10K After selecting your distance use the designated keys or the numeric keypad to dial in your pacer s speed Notice that your personal best and previous times for this distance are posted at the top the setup screen Press START to begin the race As soon as you begin you will default to the Road Screen During the Race the Road Screen will display both you and the pacer the pacer is always the opposite gender The pacer will finish the race distance exactly at the time you selected in setup Since you are in manual speed control throughout the race you control your own finish time gt A Your runner will always remain centered in the Road Screen If the SEA pacer is to the right of you he she is winning If the pacer is to the left of you you are winning The statistics at the bottom also display the up to the second distance between both runners The Track Screen also displays both of your positions on the track and updates the distance ahead behind statistic Milos 1 35 Poce S56 i bY 152 Feet Reset Lone Fitness Tests Protocols Overview
37. rio ate aia title oe les 12 User IRC POSTAS sprite roca tae tg een 13 Specialty Programs Specie Goal Prora ansias dus adios da e ea cora an ae a pe sees aaa pp io Ed 14 Raco Mode erario ena Ge eee pat oe ada aos alee aad pa lie l5 Fitness Tests Protocols Ls AP E EE E E E O E E E EO 16 Cia ol AAA ET 0 O E E 17 ee A e eo ET E E E T E EE E E E E E S TE ee 18 Client Mode Creare a CC e a a E E E E E SEEE E E E EEE 19 Pits Calendar aaea a e A A E E E E A snes 20 Setup Sinn EE E E os E E EEE ETE ET E 21 S E EEE E EE N E E RR E RA 22 Heart Rate Monitoring a e A 5 NU A E E E E ee EA 23 Mya e Eare Re A O re E AEE E testi toos 24 Heart Monitors Wireless and ACCU track is 2060 565 oben Ses dth oseeb awe bete de erene reee ereer ereere eree 25 Getting The Most Out of Your Workouts Should You Walk Or Rudi ow 2 5 oh oe arn oh rare ado he heen ee eae a bbe een dea 27 Opuimizine Your Woro 2 24400 cuees osea EERE EE banos asta ra tia 28 Maintenance ei SAS 29 Appendices Appendix A Media I nS tallaulOm ses onvaa pics eater Geese encon osa aaa ados 30 Introduction Congratulations You ve made a very smart investment Your Executive Trainer treadmill is a high quality fitness tool that will give you years and years of fitness benefits One of the great things about the Executive Trainer is its diversity of applications It s terrific for just starting out on a walking program or easy jog In the case of a veteran runner it s the exact
38. t in a unique way while providing statistical information for up to the second updates y 5 T VERLICAL BIT ATION DMO TCATOR Le oF CUS ie OF 126 AFT es 0 11 Pare 12 00 ar cola 1d Col He 1 mi iia Laca E TIME I DISTANCE 5 CALORIES a CALOR HE TE Ma nos f BRANE ehl if aman Scone 0 38 F USER CUSTOMIZATION The Executive Trainer stores up to five individual clients Users can store personal information gender weight target pulse etc and treadmill limits max speed and grade to ensure efficient safe and effective workouts every time AUTOMATED WORKOUT CALENDAR E Ua ta Pei WAT The Executive Trainer records all user activity over the last 30 days Clients can access their calendar and review previous workouts For further analysis they can also view a personal 30 Day Progress Report a A a ria Pi di OCTIVITY on That para ial UNIQUE PROGRAMMING 5 Built in programs and 5 User Programs 100 fully customizable 4 Heart Rate Control Programs 2 Built In and 2 User 6 Fitness Tests Protocols Balke Firefighter ARMY NAVY USMC and USAF e Specific Goal Programs designed around a workout s goal distance time or calories e Race Mode Beat your best Mile 1 Mile 2 Mile 5K or 10K time in a head to head race against a virtual pacer Getting Started Make sure you have read and understand this owner s manual Now you are ready to begin Start by stra
39. table Landmark Press the designated LANDMARK key to scroll though different famous landmarks of various heights e Reset Press the designated RESET key to reset your accumulated altitude e Displayed Statistics Time in Heart Rate Zone Heart Rate Target Heart Rate and Age vs Zone Graph Target Heart Rate and Heart Rate Zone e Heart Zone Shift Press the designated ZONE and ZONE to decrease and increase your heart rate zone ales ERAN Sil Fi IR gt e E amp y E ii E e Displayed Statistics eee 0 62 En Time Distance Calories Calories per hour Pace Heart Rate Time in Zone E ORTES Accumulated Altitude and Climb Rate A E uses As 3 0 1 E electable otatistics ho Press the designated statistic keys to view a featured statistic or All to view w ALTITUDE FO E 1 TIME IN ZONE 0 39 alatonce Using the Numeric Keypad The Executive Trainer is equipped with a numeric keypad which serves multiple functions to make the treadmill easier to control It can be used to change speed and elevation enter user settings and configure programs Whenever you are prompted with a numeric entry you have the option of using the designated keys or the numeric keypad If there are multiple numeric prompts displayed at once look for the red triangle The numeric keypad will only modify the line that has the red triangle To activate an
40. this product 200 250 VOLT TREADMILLS Treadmills marked 200 250 VAC are intended for use on a circuit having a nominal rating more than 120V and are factory equipped with a specific cord and plug to permit connection to a proper electric circuit Make sure the product is connected to an outlet having the same configuration as the plug No adapter should be used with this product If the product must be reconnected for use on a different type of electric circuit qualified service personnel should make the reconnection DANGER Improper connection of the equipment grounding connector can result in a risk of electric shock Check with a qualified electrician or serviceman if you are in doubt as to whether the product is properly grounded Do not modify the plug provided with the product If it will not fit in the outlet have a proper outlet installed by a qualified electrician Table of Contents Basics lulaxercholeis o oe wre ee See ee ee ee eee ii aa ee ee eee sud l oi AAA o TO AA meee rE ER ETO EINA 2 Basic Control Papel Operations aves sons src ei aieea een eaae aae ieni 4 Po urreari LEa E a Er E E A RE E coa 5 Coa a EEEE EE EEE RAN 6 Manual Mode NMotivational S E e ae e Seasons eee sra E E EEEE E la 7 Komerci yp esenea EEA E A A EE E O E Er EE E A EARE EEREN ET 8 Built In Programs OO eae EE E E oia E E E E E elas ed E y oh E daa E i 9 Rinting Built In o Pr ER RRA 10 aa ars CCAS ARA o ES eae EA 11 PRC ETOO I appears E EE EE E
41. tire too quickly and become frustrated or even run the risk of injury In this case you re likely to quit exercising because it s simply too difficult Monitoring exercise intensity helps you to stay at a level of exercise that allows you to accomplish your goals In fact the American College of Sports Medicine recommends that in order to get the most benefit from your cardiovascular exercise you should work within your Target Heart Rate Zone for at least 20 to 60 minutes per workout 3 to 5 times per week Knowing your exercise intensity heart rate will allow you to work at the right level of exercise to accomplish this How do determine my Target Heart Re Your Target Heart Rate Zone represents the minimum and maximum number of times your heart should beat in one minute of exercise The American College if Sports Medicine ACSM recommends that all individuals should work within a Target Heart Rate Zone of 60 to 85 of Maximum Heart Rate This means that your heart rate during exercise should not fall below 60 or rise above 85 of your maximum heart rate Let s look at John from our earlier example John is 35 years old so his estimated maximum heart rate is 220 minus 35 or 185 beats per minute bpm The ACSM says that John should exercise between 60 and 85 of 185 beats per minute to stay in his THRZ Let s determine John s THRZ John s Estimated Maximum Heart Rate 185 bpm Lower Target Limit 185 bpm mhr x 0 6 111 bpm
42. to frame e Remove the metal strapping around the box Using a razor blade knife cut the box just above the bottom row of brass staples along all sides of the box DO NOT cut through the center of the box as you could damage the treadmill e Remove the box and discard STEP 6 Place crossbar After mounting both handrails gently lower the curved crossbar into position between them Each end of the crossbar should cover the two smaller access holes that are cut into the handrails Leave contact heart rate connection harness hanging for now e The treadmill components e Carefully cut and remove the STEP 7 STEP 8 Secure crossbar Secure hand rail Using an extended 1 2 socket e Once the bolt reaches the Slide the upright down onto the 8 side frame bolts Tighten bolts with a 7 16 extended socket are held together with plastic strapping strapping Remove the treadmill upright and accessory boxes from the treadmill Lift the treadmill off the pallet Carefully remove the upright side cover from the upright assembly Press the dome plugs into the carefully guide the 2 inch bolt large access holes on the side of the handrails Finish tightening the handrail bolts from STEP 5 e Note Med Rails go to Appendix A on page 30 with lock washer into the big access hole in the side of the handrail crossbar tighten it Repeat this step with the
43. treadmill in pause mode The treadbelt will stop but all statistical information will be preserved Press either START to resume at 0 5 mph or FLA QUICK SPEED to a desired speed When in programs resuming from the pause mode will return the treadmill to the last actual speed and position in the program Press STOP to stop the treadbelt from moving The displays will shut off the treadmill and all current statistical information will be cleared Press QUICK SPEED or QUICK GRADE to achieve instant speed or grade change Enter the desired value using the numeric keypad or the center keys Example for 5 0 mph press QUICK SPEED 5 0 ENTER Press NEXT or BACK to rotate through the selectable motivational screens In program setups use them to navigate in and out of screens Press Menu at any time to return to the main menu To run a program 1 Press the Menu button 2 Select PROGRAMS to view available programs 3 Choose a program that best suits your desired workout 4 Configure the program setup using the designated keys and the numeric keypad 5 Press START to begin Features The Executive Trainer treadmill combines a versatile liquid crystal display LCD with a variety of program options to achieve your fitness goals SELECTABLE SCREENS At any point during your workout the Executive Trainer allows you to view one of its 5 motivational screens Each of these screens help you visualize your workou
44. unt a 1 4 turn at a time Failure to turn them equally will affect belt tracking DO NOT OVER TIGHTEN Continue checking for treadbelt slipping Once treadbelt is fully tensioned speed up treadmill to 5 mph Then while jogging lightly check for any sudden slipping hesitating of the treadbelt Repeat treadbelt tensioning instructions if required MOTOR DRIVE BELT TENSIONING pre set from factory The drive belt is tensioned by a nut located under the motor pan This nut is screwed to a hook which is attached to the motor bracket By turning the nut clockwise you will tighten the nut pulling down the motor bracket which will tighten the drive belt DO NOT OVER TIGHTEN If you over tighten this belt you will snap the motor shaft To measure the ten sion twist the drive belt between the motor and the drive roller The ideal tension will allow you to twist the drive belt 45 If you can twist the belt past 45 it is too loose If you cannot twist the belt to at least 45 it is too tight WARNING Moving parts can cause serious damage Be sure to unplug treadmill before placing hands underneath the treadbelt TREADMILL LUBRICATION amp CLEANING It is recommended that you vacuum around and underneath the treadmill on a monthly basis Your treadmill will last longer and look better if you wipe the sweat off the unit after each workout Lubrication is not required on residential treadmills In institutional settings Landice recommends
45. walking Walking increases your daily caloric expenditure raises your metabolism and is easier to stick with than running 3 Heavy users should always walk until they ve shed some extra pounds and are closer to their desired body weight Extra weight means extra stress on joints and muscles which in turn means residual muscle soreness 4 If you re concerned about getting a tough workout and don t think walking is adequate try walking up a hill You can get just as much cardiovascular intensity heart rate and breathing response from walking as you can from running Don t fool yourself with preconceived notions about walking you can sweat just as much by walking as by running Take it easy Walk Lose weight in comfort Avoid being sore and discouraged After you ve reached your target weight reevaluate If you like walking and want to stick with it terrific On the other hand if some running is appealing try 1t out and see what it s like Just remember that walking will get you fit and keep you fit 27 Getting the Most Out of Your Workouts FREQUENCY OF EXERCISE Walkers Walk 3 6 times a week 20 60 minutes per day Runners Run 3 5 times a week 20 60 minutes per day DURATION OF EXERCISE Walkers Walk every day Runners Run three to five times per week DURING YOUR WORKOUT Stay in the middle portion of the treadbelt e Monitor your breathing Can you carry on a normal conversation or are you out of b
46. y the amount of oxygen his or her body can consume while exercising at maximum capacity VO Max is a measurement of the maximum amount of oxygen in milliliters an individual can use in one minute per kilogram of body weight For years only fitness trainers and doctors had access to this intricate fitness calculation Fortunately the Executive Trainer not only takes care of all the complex VO Max calculations but also gives you a simple evaluation anyone can understand Scores may vary due to different line voltages component tolerances and individual s affinity towards each test s parameters For a more accurate VO Max calculation take the average of the two scores Balke and Firefighter Fitness Test e Fitness Protocols NAVY 1 4 Mile Test Army 2 Mile Test Air Force 2 Mile Test Marine Core 3 Mile Test Test Parameters e Maximum Speed At user s discretion e Maximum Grade Deactivated and set at 0 e Maximum Heart Rate Not part of test Description e These are manually controlled flat ground complete as fast as you can run Upon completion you will receive an assessment score 0 100 or superlative Taking a Fitness Test e To take a Fitness Test From the Menu Screen select Programs gt Specialty Programs In the CO Femal D Specialty Programs screen you can select one of the 2 fitness tests that the Executive Trainer has to offer Remember both of these tests are heart rate controlled
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