Image IMTL14072 Treadmill User Manual
Contents
1. b If the walking belt has shifted to the right first remove the key and UNPLUG THE POWER CORD Using the allen wrench turn the left adjustment bolt counterclockwise 1 4 of a turn Plug in the power cord insert the key and run the treadmill for a few minutes Repeat until the walking belt is centered 5 SYMPTOM THE HEART RATE MONITOR DOES NOT FUNCTION PROPERLY a If the heart rate monitor does not function properly refer to HEART RATE MONITOR TROUBLE SHOOTING on page 6 b If the heart rate monitor still does not function properly the CR 2032 battery should be changed To replace the battery locate the battery cover on the back of the sensor unit Insert a coin into the slot in the cover and turn the cover coun terclockwise to the open position Remove the cover Remove the old battery and insert a new CR 2032 battery making sure that the battery is turned so the writing is on top In addition make sure that the rubber gasket is in place in the sensor unit Replace the battery cover and turn it to the closed position 6 SYMPTOM AN ERROR CODE E1 E20 E21 E22 E23 OR E24 APPEARS ON THE CONSOLE a If an error code appears remove the key from the console wait for a moment and then reinsert it If the error code appears again call our Customer Service Department Do not use the treadmill until the problem is corrected 19 20 CONDITIONING GUIDELINES A WARNING before beginning this or an2. Always wear the clip see part O in the drawing above while operating the tread mill If the key is pulled from the console the walking belt will stop The treadmill is capable of high speeds Adjust the speed in small increments The heart rate monitor is not a medical de vice Various factors may affect the accu racy of heart rate readings The heart rate monitor is intended only as an exercise aid in determining heart rate trends in general If you have heart problems or if you are over 60 years of age and have been inac tive do not use the two pulse driven pro grams If you are taking medication regu larly consult your physician to find whether the medication will affect your exercise heart rate To reduce the risk of electric shock keep the console dry avoid spilling liquids on the console and use only a sealed water bottle Note If there is a thin sheet of clear plastic on the face of the console remove it FEATURES OF THE CONSOLE The treadmill console offers an impressive array of features designed to make your workouts more effective When the console is in the manual mode the speed and incline of the treadmill can be changed with a touch of a button As you exercise the console will display instant exercise feedback you can watch your progress on the LED track while the four displays show your heart rate the number of calories burned the incline workout time speed pace
3. After another minute or 90 seconds the third column will begin to flash and the incline will adjust to the setting shown in the third column The pro gram will continue in this way until the twentieth col umn is flashing and no time remains in the TIME dis play The walking belt will then slow to a stop The speed of the walking belt can be adjusted during the incline program with the SPEED buttons To stop the program momentarily press the STOP button once All displays will pause and the INCLINE TIME display will begin to flash To restart the program press the START button To end the program be fore it is completed hold down the STOP button for two seconds The console will then be in the same state as if the key had just been inserted While the incline program is in progress the diffi culty level of the program can be adjusted if de sired with the INCLINE buttons Press the INCLINE button once The letters MAX will appear in the LED matrix and the INCLINE TIME display will show the maximum incline that the treadmill will reach during the program This information will be displayed for three seconds Press the INCLINE button again Each time the button is pressed the maximum incline setting and all other settings of the program will increase slightly The INCLINE but ton can be used in the same way to decrease the difficulty level of the program Note The profile shown in the LED matrix
4. ICON Health amp Fitness Inc
5. access the information mode hold down the STOP button while inserting the key into the console The INCLINE TIME display will show the total number of hours accumulated on the treadmill The DISTANCE LAP display will show the number of miles accumulated if the total number of miles exceeds 999 the thousands and ten thousands digits will be shown in the right half of the SPEED PACE display The left half of the SPEED PACE display will show which unit of measure ment is currently selected an E for English miles or an M for Metric kilometers To change the unit of measurement press the SPEED button To exit the information mode remove the key from the console HOW TO ADJUST THE CUSHION LEVEL OF THE TREADMILL The treadmill is specially designed to cushion the impact as you walk or run The cushion level is con trolled with the knob on the right side of the treadmill For a softer cushion level turn the knob counterclock wise For a firmer cushion level turn the knob clock wise Note The faster you run on the treadmill the firmer the cushion level should be If the cushion level is too soft the treadmill may bounce excessively HOW TO FOLD AND MOVE THE TREADMILL HOW TO FOLD THE TREADMILL FOR STORAGE Before folding the treadmill adjust the incline to the lowest position If this is not done the treadmill may be permanently damaged Next unplug the power cord CAUTION You must be
6. distance and laps completed Eight preset programs are also offered three incline pro grams automatically control the incline of the treadmill as they guide you through effective workouts three speed programs automatically control the speed of the treadmill and two pulse driven programs automatically control the speed and the incline of the treadmill to keep your heart rate within a predetermined range during your workouts The console also features two custom programs that allow you to create your own workout programs and store them in the console s memory for future use To use the manual mode follow the steps beginning on page 10 To use an incline program or a speed pro gram see page 12 To use a pulse driven program see page 13 To create a custom program see page 14 To use a custom program see page 15 Note The console can display speed and distance in either miles or kilometers see SPEED PACE DISPLAY on page 11 For simplicity all instructions in this section refer to miles DIAGRAM OF THE CONSOLE Refer to the drawing on the opposite page A Workout profiles These profiles show how the incline of the treadmill will change during incline pro grams how the speed will change during speed pro grams and how your heart rate will change during pulse driven programs Mode indicators These indicators show whether the manual mode is selected or whether one of the eight preset programs is selected PU
7. of the part s see the PART LIST at the left and the EXPLODED DRAWING attached at the center of this manual If possible place the treadmill near your telephone for easy reference when calling EXPLODED DRAWING Model No IMTL14072 RO399A N A dl EXPLODED DRAWING Model No IMTL14072 ROS99A LIMITED WARRANTY WHAT IS COVERED The entire IMAGE 10 6Q Product is warranted to be free of all defects in material and work manship WHO IS COVERED The original purchaser or any person receiving the Product as a gift from the original purchaser HOW LONG IS IT COVERED ICON Health amp Fitness Inc ICON warrants the hood covers belly pan and decals for six months after the date of purchase The belt and deck are covered for one year after the date of purchase All me chanical components are covered for one year after the date of purchase All electrical components are covered for one year after the date of purchase Labor is covered for one year within the contiguous United States WHO PAYS TRANSPORTATION AND INSURANCE FOR SERVICE If the Product or any covered part must be re turned to a service facility for repairs we will pay all transportation and insurance charges for the first year for electrical and mechanical components WHAT WE DO TO CORRECT COVERED DEFECTS We will ship to you without charge any replacement part or com ponent providing the repairs are authorize
8. the maximum speed that the treadmill will reach during the program This information will be displayed for three seconds Press the SPEED button again Each time the button is pressed the maximum speed setting and all other settings of the program will increase slightly The SPEED button can be used in the same way to decrease the difficulty level of the program Note The profile shown in the LED matrix will not change the profile shows relative speed settings Follow your progress with the LED displays Refer to step 7 on page 11 Remove the key from the console When the program has ended remove the key from the console All displays and indicators on the con sole will darken HOW TO USE THE PULSE DRIVEN PROGRAMS 1 Insert the key into the console See HOW TO TURN ON THE POWER on page 9 2 Select one of the pulse driven programs When the key is inserted the manual mode will automati cally be se lected and the MANUAL indi cator will light To select one of the pulse driven programs press the PROGRAM SELECT button re peatedly until the desired PULSE DRIVEN indicator lights Note Both pulse driven programs are thirty minute programs The pulse driven programs automatically control the speed and incline of the treadmill to keep your heart rate near predetermined settings during your workout When one of the pulse driven programs is selected the LED matrix will show all of the he
9. walking belt will begin to move Hold the handrails and begin walking Press the RECORD button and program the de sired speed and incline settings When the RECORD button is pressed the indicator on the button will light Speed and incline settings can be programmed only when the indicator on the button is lit Refer to the LED matrix VIIIIIIIIIO IITITITITATTIATZERTO Each custom al 0 OO O0O0000000000000000 program is Da 9 3 divided into 00000000000000000000 one minute I NY segments One speed setting and one incline setting can be programmed for each one minute segment The speed setting of the first segment is shown in the flashing column of the LED matrix The incline settings are not shown in the LED ma trix To program the desired speed and incline set tings for the first segment simply adjust the speed and incline of the treadmill to the desired levels with the SPEED and INCLINE buttons Every few times the SPEED or button is pressed an additional LED will light or darken in the flashing column When the first one minute segment of the program is completed the current speed setting and the cur rent incline setting will be stored in memory All columns in the LED matrix will then move one posi tion to the left and the speed setting of the second segment will be shown in the flashing column Program speed and incline settings for the second segment as described above Repeat
10. LSE CALORIES display This display shows both your heart rate if the heart rate monitor is worn and the approximate number of calories you have burned The display will alternate between one num ber and the other every seven seconds This display is also used to enter your weight into the console INCLINE TIME display This display shows both the incline of the treadmill and the elapsed time If a preset program or a custom program is selected the display will show the time remaining in the program The display will alternate between one number and the other every seven seconds This display is also used to enter your age into the console LED matrix When the manual mode is selected this matrix shows your progress on an LED track When a preset program or a custom program is selected the matrix shows the program s workout profile SPEED PACE display This display shows both the speed of the walking belt and your current pace minutes per mile The display will alternate between one number and the other every seven seconds DISTANCE LAP display This display shows both the distance you have walked and the number of laps you have completed one lap equals 1 4 mile The display will alternate between one number and the other every seven seconds CUSTOM PROGRAM buttons These buttons are used to select custom programs 1 and 2 RECORD button This button is used to create custom programs PROGRAM SELECT button This
11. Left Foot Rail Rear Platform Screw Roller Guard Walking Platform Rear Roller Incline Pivot Bolt Incline Motor Nut Front Roller Pulley Motor Bolt Console Base Bracket Screw Hood Anchor Hood Anchor Bracket Motor Bracket Bolt Motor Bracket Washer Long Hood Bracket Belt Guide Motor Tension Bolt Outlet Bracket Circuit Breaker Power Cord Power Cord Grommet On Off Switch Incline Leg Front Roller Adj Bolt Roller Adj Washer Incline Leg Spacer Incline Leg Pivot Nut Motor Nut Motor Pivot Bolt Roll Pin Key Clip Flange Nut Motor Tension Washer Small Nut 4 Wire Tie Small Bolt Sensor Speed Sensor Bracket Speed Disk Motor Belt Warning Decal Key No Qty A A gt ENI O LP k Co A AA 2 A ANDNN 0_AADDNDNDNAp tp gg AGD IN R0399A Description Sensor Wire Shock Walking Belt Belly Pan Spacer Motor Pivot Nut Cushion Shaft Belly Pan Right Foot Rail 8 Cable Tie Motor Bracket Tie Holder Releasable tie Short Rear Roller Adj Bolt Rear Roller Endcap Endcap Pad Pulse Monitor Monitor Strap Console Upright Cap Screw Motor Upright Cap Console Screw Console Plate Pulley Flywheel Fan Hood Hood Screw Cushion Knob Power Board Plastic Stand Off Set Screw Controller Upright Wire Harness Isolator Bolt Electronics Plate Upright Cover right inside Upright Cover Platform Screw front Wheel Bolt Front Wheel 8 Ground Wire Wheel Nut Adhesive Clip Allen W
12. Model No IMTL14072 Serial No Write the serial number in the space above for future reference Serial Number Decal QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if there are missing or damaged parts we will guarantee complete satis faction through direct assistance from our factory TO AVOID UNNECESSARY DE LAYS PLEASE CALL DIRECT TO OUR TOLL FREE CUSTOMER HOT LINE The trained techni cians on our Customer Hot Line will provide immediate assis tance free of charge to you CUSTOMER HOT LINE 1 800 999 3756 Mon Fri 6 a m 6 p m MST 44 CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference USER S MANUAL TABLE OF CONTENTS IMPORTANT PRECAUTIONS ooo 2 BEFORE YOU BEGIN lie pai bere fete deer nj ali ee ees Ain ye pa 4 ASSEMBLY caio o Rae LE Aa AL A ia 5 HOW TO USE THE HEART RATE MONITOR 6 OPERATION AND ADJUSTMENT LL 7 HOW TO FOLD AND MOVE THE TREADMILL 0 17 MAINTENANCE AND TROUBLE SHOOTING LL 18 CONDITIONING GUIDELINES 20 PARTEIST gutted ttt Rte ED A dallo i ia ade e MU a ear ae a OI 22 ORDERING REPLACEMENT PARTS 23 LIMITED WARRANTY agi a dah pira gd Back Cover Note An EXPLODED DRAWING is attached at the center of this manual Save the EXPLODED DRAWING for future reference IMPORTANT PRECAUTIONS A WARNING To reduce the ris
13. able to safely lift 45 pounds 20 kg in order to raise lower or move the treadmill 1 Hold the treadmill with your hands in the locations shown at the right To decrease the possibility of injury bend your legs and keep your back straight As you raise the treadmill make sure to lift with your legs rather than your back Raise the treadmill about halfway to the vertical position 2 Move your right hand to the position shown and hold the treadmill firmly Hold the lock knob with your left hand and pull it to the side Raise the treadmill until the lock knob is aligned with the catch Slowly release the knob Make sure that the pin on the lock knob is inside of the catch To protect the floor or carpet from damage place a mat under the treadmill Keep the treadmill out of direct sunlight Do not leave the treadmill in the stor age position in temperatures above 85 Fahrenheit HOW TO MOVE THE TREADMILL Before moving the treadmill convert the treadmill to the stor age position as described above Make sure that the pin on the lock knob is inside of the catch 1 Hold the handrails and place one foot on the base as shown 2 Tilt the treadmill back until it rolls freely on the front wheels Carefully move the treadmill to the desired loca tion Never move the treadmill without tipping it back To reduce the risk of injury use extreme caution while moving the treadmill Do not move the treadmill over an uneven su
14. across the LED matrix Enter your weight and age if desired Itis not necessary to enter your weight and age to use a custom program however the CALORIES display will be more accurate if these numbers are entered To enter you weight and age refer to step 3 on page 10 If you have already entered your weight and age or if you do not want to enter this informa tion go to step 4 Press the START button Press the START button to start the program After a moment the walking belt will begin to move Hold the handrails and begin walking Refer to the LED matrix Each custom program is di vided into one minute seg ments One speed setting and one in cline setting are programmed for each segment The speed setting of the first segment is shown in the flashing column of the LED matrix The speed set tings of the next six segments are shown in the six columns to the right The incline settings are not shown in the program display 00000000000000000000 15 16 When the first one minute segment of the program is completed all columns of the LED matrix will move one position to the left the speed setting of the second segment will be shown in the flashing column and the speed of the treadmill will change accordingly The incline will also change according to the settings that you programmed previously The program will continue in this way until the speed setting of the last segment is shown in the flashin
15. ar in a counterclockwise direction and a new lap will begin To stop the walking belt momentarily press the STOP button once All displays will pause and the INCLINE TIME display will begin to flash To restart the walking belt press the START button as de scribed above To stop the walking belt and reset all displays hold down the STOP button for two sec onds The console will then be in the same state as if the key had just been inserted Adjust the incline and speed of the treadmill While the walking belt is moving the incline of the treadmill can be adjusted with the INCLINE buttons Each time one of the buttons is pressed the incline will change by 0 5 The buttons can be held down to change the incline quickly The incline range is 0 to 12 Note After the buttons are pressed it may take a moment for the treadmill to reach the selected incline setting To adjust the speed of the walking belt press the SPEED buttons Each time one of the buttons is pressed the speed will change by 0 1 mph The but tons can be held down to change the speed in incre ments of 0 5 mph The speed range of the walking belt is 0 5 mph to 12 0 mph Follow your progress with the four displays PULSE CALORIES dis play This display O PULSE shows both your heart rate if the heart rate monitor is worn and the approximate number of calories you have burned The display will alternate between one num ber and the other every sev
16. art rate settings of the program Each program has twenty heart rate settings One setting is shown in each vertical column of the LED matrix The first column will be flashing Note Every few seconds the words ENTER AGE will scroll across the LED matrix O0000000000000000000 00000000000000000000 00000000000000000000 o O 00000000000000000000 Enter your weight and age Although it is not necessary to enter your weight to use a pulse driven program you must enter your age before one of these programs can be started To enter you weight and age refer to step 3 on page 10 If you have already entered your weight and age press either of the SET AGE buttons to ver ify the age setting The words PRESS START will then scroll across the LED matrix every few seconds 14 Put on the heart rate monitor The heart rate monitor must be worn when a pulse driven program is used See HOW TO USE THE HEART RATE MONITOR on page 6 Note A pulse driven program can be started without a heart rate reading however the speed and or incline of the treadmill will automatically decrease if your heart rate is not detected during the program Press the START button Press the START button to start the program After a moment the walking belt will begin to move Hold the handrails and begin walking While the first column of the LED matrix is flashing the walking belt will move at 1 5 mph After 90 sec onds the sec
17. ave been placed on the treadmill If a decal is missing or if it is not legible please call our Customer Service Department toll free to order a free replacement decal see ORDERING REPLACEMENT PARTS on page 23 Apply the decal in the location shown Never allow children on or around treadmill Storage latch must be fully engaged before treadmill is moved or stored Incline must be set at lowest level before folding treadmill into storage position KEEP HANDS AND FEET AWAY FROM THIS AREA WHILE THE TREADMILL IS IN OPERATION BEFORE YOU BEGIN Thank you for selecting the IMAGE 10 6Q treadmill The IMAGE 10 6Q treadmill combines advanced tech nology with innovative design to let you enjoy an effec tive form of cardiovascular exercise in the convenience and privacy of your home And when you re not exer cising the unique IMAGE 10 6Q can be folded up re quiring less than half the floor space of other treadmills For your benefit read this manual carefully before using the treadmill If you have additional questions please call our Customer Service Department toll free Accessory Tray at 1 800 999 3756 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays To help us assist you please note the product model number and serial number before calling The model number of the treadmill is IMTL14072 The serial num ber can be found on a decal attached to the treadmill see th
18. button is used to select the manual mode and the eight preset pro grams Note If the walking belt is moving when the SELECT PROGRAM button is pressed the walking belt will slow to a stop and the displays will be reset In addition the treadmill may automatically adjust to the lowest incline level SET WEIGHT buttons These buttons are used to enter your weight into the console SET AGE buttons These buttons are used to enter your age into the console INCLINE buttons These buttons are used to change the incline of the treadmill The incline range is 0 to 12 Note The incline can be adjusted only while the walking belt is moving START button This button is used to start the walking belt when the manual mode a preset program or a custom program is selected Key with clip The key turns the console on and off The clip is worn on the waistband of your clothes SPEED buttons These buttons control the speed of the walking belt The speed range is 0 5 mph to 12 mph Note When the START button is pressed the walking belt will begin to move at 1 0 mph STOP button This button is used to pause or stop the walking belt when the manual mode a preset program or a custom program is selected HOW TO TURN ON THE POWER Plug in the power cord see page 7 All displays and indicators on the console will flash once and then darken Note If the key is in the console when the power cord is plugged in the letter
19. cessive wear HOW TO PLUG IN THE POWER CORD A DANGER Improper connection of the equipment grounding conductor can result in an increased risk of electric shock Check with a qualified electrician or service man if you are in doubt as to whether the product is properly grounded Do not modify the plug provided with the product if it will not fit the outlet have a proper outlet in stalled by a qualified electrician Your treadmill like any other type of sophisticated electronic equipment can be seriously damaged by sudden voltage changes in your home s power Voltage surges spikes and noise interference can re sult from weather conditions or from other appliances being turned on or off To decrease the pos sibility of your tread mill being damaged always use a surge protector not in cluded with your treadmill Surge protectors are sold at most hardware stores and department stores Use only a UL listed surge protector rated at 15 amps with a 14 gauge cord of five feet or less in length This product must be grounded If it should malfunction or break down grounding pro vides a path of least re sistance for electric cur rent to reduce the risk of Metal o Grounding Plug electric shock This product is equipped with a cord having an equipment grounding conductor and a grounding plug Plug the power cord into a surge protector and plug the surge protector into an ap propriate outlet tha
20. d by ICON first and are performed by an ICON trained and authorized service provider or at our option we will replace the Product WHAT IS NOT COVERED Any failures or damage caused by unauthorized service misuse accident negligence im proper assembly or installation alterations modifications without our written authorization or by failure on your part to use operate and maintain as set out in your User s Manual Manual WHAT YOU MUST DO Always retain proof of purchase such as your bill of sale store operate and maintain the Product as specified in the Manual notify our Customer Service Department of any defect within 10 days after discovery of the defect as instructed return any defected part for replacement or if necessary the entire product for repair USER S MANUAL It is VERY IMPORTANT THAT YOU READ THE MANUAL before operating the Product Remember to do the periodic maintenance requirements specified in the Manual to assure proper operation and your continued satis faction HOW TO GET PARTS AND SERVICE Simply call our Customer Service Department at 1 800 999 3756 and tell them your name and address and the serial number of your Product They will tell you how to get a part replaced or if neces sary arrange for service where your Product is located or advise you how to ship the Product for service Before shipping always obtain a Return Authorization Number RA No from our Customer Service Department secure
21. e front cover of this manual for the location Before reading further please review the drawing below and familiarize yourself with the parts that are labeled Console Reading Rack Water Bottle Holder Bottle not included Handrail Upright Lock Knob Rear Roller Adjustment Bolt On Off Switch Circuit Power Cord RIGHT SIDE Cushion Knob ASSEMBLY Assembly requires two people Set the treadmill in a cleared area and remove all packing materials Do not dispose of the packing materials until assembly is completed No tools are required for assembly Note The underside of the treadmill walking belt is coated with high performance lubricant During shipping a small amount of lubricant may be transferred to the top of the walking belt or the shipping carton This is a normal condition and does not affect treadmill performance If there is lubricant on top of the walking belt simply wipe off the lubricant with a soft cloth and a mild non abrasive cleaner 1 With the help of a second person carefully raise the Uprights 115 until the treadmill is in the position shown 2 Press the Lock Knob Sleeve 100 into the left Upright 115 Remove the Lock Knob 99 from the Lock Pin 103 Make sure that the Lock Pin Collar 102 and the Spring 101 are on the Lock Pin Insert the Lock Pin into the left Upright 115 and tighten the Lock Knob onto the Lock P
22. e the intensity of your exer cise until your heart rate is in your training zone for 20 to 60 minutes During the first few weeks of your exer cise program do not keep your heart rate in your train ing zone for longer than 20 minutes Breathe regularly and deeply as you exercise never hold your breath Cool down tween workouts After a few months you may com plete up to five workouts each week if desired Finish each workout with 5 to 10 minutes of stretching to cool down This will increase the flexibility of your The key to success is to make exercise a regular and muscles and will help to prevent post exercise problems enjoyable part of your everyday life Exercise Frequency To maintain or improve your condition complete three workouts each week with at least one day of rest be SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right Move slowly as you stretch never bounce 1 Toe Touch Stretch Stand with your knees bent slightly and slowly bend forward from your hips Allow your back and shoulders to relax as you reach down toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Hamstrings back of knees and back 2 Hamstring Stretch Sit with one leg extended Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg Reach toward your toes as far as possible Hold for 15 counts then relax R
23. e walked and the number of laps you have completed one lap equals 1 4 mile The display will alternate between one number and the other every seven seconds O DISTANCE LAP O MEE y Note If the speed is displayed in miles per hour the distance will be displayed in miles if the speed is displayed in kilometers per hour the distance will be displayed in kilometers When you are finished exercising stop the walking belt and remove the key Step onto the foot rails press the STOP button and remove the key from the console Store the key in a secure place In addition press the on off switch to the off position See the drawing near the bottom of page 9 11 12 HOW TO USE THE INCLINE PROGRAMS AND THE SPEED PROGRAMS Insert the key into the console See HOW TO TURN ON THE POWER on page 9 Select one of the incline or speed programs When the key is inserted the manual mode will automati cally be se lected and the MANUAL indi cator will light To select one of the incline or speed programs press the PRO GRAM SELECT button repeatedly until the desired INCLINE or SPEED indicator lights Note The first incline program and the first speed program are twenty minute programs All other preset programs are thirty minute programs When an in cline or speed program is se lected the LED matrix will show all of the incline or speed settings of the program Each incline program has twenty i
24. ectoral muscles or breasts as is comfortable The logo on the sensor unit must be facing forward and be right side up Note If the heart rate monitor does not function when positioned as described try moving it slightly lower or higher on your chest Use saline solution such as saliva or contact lens solution to wet the two electrode areas on the sensor unit If heart rate readings do not appear until you begin perspiring re wet the electrode areas As you walk or run on the treadmill position your self near the center of the walking belt For the console to display heart rate readings the user must be within arm s length of the console The heart rate monitor is designed to work with people who have normal heart rhythms Heart rate reading problems may be caused by medical conditions such as premature ventricular contrac tions pvcs tachycardia bursts and arrhythmia The operation of the heart rate monitor can be affected by magnetic interference caused by high power lines or other sources If it is suspected that this is a problem try relocating the treadmill The CR2032 battery may need to be replaced OPERATION AND ADJUSTMENT THE PERFORMANT LUBE WALKING BELT Your treadmill features a walking belt coated with PERFORMANT LUBE a high performance lubricant Important Never apply silicone spray or other sub stances to the walking belt or the walking platform They will deteriorate the walking belt and cause ex
25. en seconds CALORIESO O Note The heart rate monitor will sample your heart rate every few seconds it may take up to ten sec onds before an accurate heart rate is shown If your heart rate is not shown see HEART RATE MONITOR TROUBLE SHOOTING on page 6 INCLINE TIME display This display shows both the incline of the treadmill and the elapsed time If a preset program or a custom program is selected the display will show the time remaining in the program The display will alternate between one number and the other every seven seconds Note Each time the INCLINE buttons are pressed the display will show the incline setting SPEED PACE display tThis display O SPEED shows both the speed of the walking belt and your current pace minutes per mile The display will alternate be tween one number and the other every seven seconds Note Each time the SPEED buttons are pressed the display will show the speed setting Note The speed can be displayed in either miles per hour mph or kilo meters per hour kph To check the unit of measurement first hold down the STOP button while inserting the key into the console The SPEED PACE display will show an E for English miles or an M for Metric kilometers Press the SPEED button to change the unit of measurement Remove and then reinsert the key DISTANCE LAP dis play This display shows both the dis tance you hav
26. epeat 3 times for each leg Stretches Hamstrings lower back and groin 3 Calf Achilles Stretch With one leg in front of the other reach forward and place your hands against a wall Keep your back leg straight and your back foot flat on the floor Bend your front leg lean forward and move your hips toward the wall Hold for 15 counts then relax Repeat 3 times for each leg To cause further stretching of the achilles tendons bend your back leg as well Stretches Calves achilles tendons and ankles 4 Quadriceps Stretch With one hand against a wall for balance reach back and grasp one foot with your other hand Bring your heel as close to your buttocks as possible Hold for 15 counts then relax Repeat 3 times for each leg Stretches Quadriceps and hip muscles 5 Inner Thigh Stretch Sit with the soles of your feet together and your knees outward Pull your feet toward your groin area as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Quadriceps and hip muscles 21 22 PART LIST Model No IMTL14072 Note To identify the parts listed below refer to the EXPLODED DRAWING attached at the center of this manual Key No O ONDQDUISD IN Qty HA BAA ANNANNNANHAWNOBABAAAAANNWWWNHANHAARAHAABAANNAHAANANNNAUTA Description Frame Screw Isolator Nut Spring Bolt Cushion Spring Isolator Cushion Adj Rack Rack Screw Cushion Adj Gear Motor Pulley Flywheel Fan Latch Housing
27. g column and no time remains in the TIME display The walking belt will then slow to a stop Note If the program is too easy or too difficult the speed or incline setting of the current segment can be adjusted with the SPEED or INCLINE buttons Adjustments will not be stored in memory To repro gram the speed or incline setting of the current seg ment press the RECORD button The indicator on the button will light Speed and incline settings can be programmed only when the indicator on the button is lit Adjust the speed or incline setting of the current segment with the SPEED or INCLINE buttons After the segment is completed press the RECORD button again The new setting will then be stored in memory To stop the program momentarily press the STOP button once All displays will pause and the INCLINE TIME display will begin to flash To restart the pro gram press the START button To end the program before it is completed hold down the STOP button for two seconds The console will then be in the same state as if the key had just been inserted Follow your progress with the LED displays Refer to step 7 on page 11 Remove the key from the console When the program has ended remove the key from the console All displays and indicators on the con sole will darken HOW TO SELECT THE INFORMATION MODE The console features an information mode that keeps track of the total time and distance accumulated on the treadmill To
28. in 3 Remove the backing from the Adhesive Clip 94 Press the Adhesive Clip onto the base of the Uprights 115 in the indicated location Press the Allen Wrench 95 into the Adhesive Clip 4 Make sure that all parts are tightened before you use the treadmill Place a mat under the treadmill to protect the floor or carpet HOW TO USE THE HEART RATE MONITOR HOW TO PUT ON THE HEART RATE MONITOR The heart rate monitor consists of two components the chest strap and the sensor unit see the drawing below Insert the tab on one end of the chest strap through one of the holes in the sensor unit Press the end of the sensor unit under the buckle on the chest strap The tab should be almost flush with the front of the sensor unit Buckle Sensor Unit Next wrap the heart rate moni tor around your chest and attach the other end of the chest strap to the sen sor unit Adjust the length of the chest strap if necessary The heart rate moni tor should be under your clothing tight against your skin and as high under the pectoral muscles or breasts as is comfortable Make sure that the logo on the sensor unit is facing forward and is right side up Pull the sensor unit away from your body a few inches and locate the two electrode areas on the inner side The electrode areas are the areas covered by shallow ridges Using saline solution such as saliva or contact lens solution wet both electrode areas Return the
29. k of burns fire electric shock or injury to persons read the following important precautions and information before operating the treadmill 1 Itis the responsibility of the owner to ensure 9 Wear appropriate exercise clothing when that all users of this treadmill are adequately using the treadmill Do not wear loose cloth informed of all warnings and precautions ing that could become caught in the treadmill Athletic support clothes are recommended for 2 Use the treadmill only as described in this both men and women Always wear athletic manual shoes Never use the treadmill with bare feet wearing only stockings or in sandals 3 Place the treadmill on a level surface with eight feet of clearance behind it Do not place 10 When connecting the power cord see HOW the treadmill on any surface that blocks air TO PLUG IN THE POWER CORD on page 7 openings To protect the floor or carpet from plug the power cord into a surge protector damage place a mat under the treadmill not included and plug the surge protector into a grounded circuit capable of carrying 4 Keep the treadmill indoors away from mois 15 or more amps No other appliance should ture and dust Do not put the treadmill in a be on the same circuit garage or covered patio or near water 11 Use only a UL listed surge protector rated at 5 Do not operate the treadmill where aerosol 15 amps with a 14 gauge cord of five feet or products are used or where oxygen is bei
30. ly pack your Product save the original shipping carton if possible put the RA No on the outside of the carton and insure the product Include a letter explaining the product or problem and a copy of your proof of purchase if you believe the service is cov ered by warranty ICON is not responsible or liable for indirect special or consequential damages arising out of or in connection with the use or performance of the product or damages with respect to any economic loss loss of property loss of revenues or profits loss of enjoyment or use costs of removal installation or other consequential damages of whatsoever nature Some states do not allow the exclusion or limitation of incidental or consequential damages Accordingly the above limitation may not apply to you The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of merchantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth herein Some states do not allow limitations on how long an implied warranty lasts Accordingly the above limitation may not apply to you No one is authorized to change modify or extend the terms of this limited warranty This warranty gives you specific legal rights and you may have other rights which vary from state to state ICON HEALTH amp FITNESS INC 1500 S 1000 W LOGAN UT 84321 9813 Part No 144932 J00496 C R0399A Printed in USA 1999
31. ncline settings and each speed program has twenty speed set tings One setting is shown in each vertical column of the LED matrix The first column will be flashing Note Every few seconds the words PRESS START will scroll across the LED matrix Enter your weight and age if desired Although it is not necessary to enter your weight and age to use an incline program or a speed pro gram the CALORIES display will be more accurate if these numbers are entered To enter you weight and age refer to step 3 on page 10 If you have already entered your weight and age or if you do not want to enter this informa tion go to step 4 Put on the heart rate monitor if desired For the PULSE CALORIES display to show your heart rate the heart rate monitor must be worn To put on the heart rate monitor see HOW TO USE THE HEART RATE MONITOR on page 6 Press the START button Press the START button to start the program After a moment the walking belt will begin to move Hold the handrails and begin walking If an incline program is selected When the START button is pressed the walking belt will begin to move at 1 0 mph and the incline will adjust to the incline setting shown in the first column of the LED matrix After one minute or 90 seconds if a thirty minute program is selected the second column of the LED matrix will begin to flash and the incline will adjust to the incline setting shown in the second col umn
32. ng less in length Do not use an extension cord administered 12 Keep the power cord and the surge protector 6 Keep children under the age of 12 and pets away from heated surfaces away from the treadmill at all times 13 Never move the walking belt while the power 7 The treadmill should not be used by persons is turned off Do not operate the treadmill if weighing more than 250 pounds the power cord or plug is damaged or if the treadmill is not working properly See 8 Never allow more than one person on the BEFORE YOU BEGIN on page 4 if the tread treadmill at a time mill is not working properly 14 Never start the treadmill while you are stand ing on the walking belt Always hold the handrails while using the treadmill 15 The treadmill is capable of high speeds Adjust the speed in small increments to avoid 19 20 When folding or moving the treadmill make sure that the storage latch is fully closed Inspect and tighten all parts of the treadmill every three months sudden jumps in speed 21 Never drop or insert any object into any opening 16 The heart rate monitor is not a medical de vice Various factors including the user s 22 The roller guards must be 1 8 inch from the movement may affect the accuracy of heart rate readings The heart rate monitor is in tended only as an exercise aid in determining heart rate trends in general 17 Never leave the treadmill unattended while it is running Alway
33. ogram has ended remove the key from the console All displays and indicators on the con sole will darken HOW TO CREATE A CUSTOM PROGRAM Insert the key into the console See HOW TO TURN ON THE POWER on page 9 Select one of the custom programs To select one of the custom programs press the CUSTOM PROGRAM 1 or CUSTOM PROGRAM 2 button The letters CP 1 or CP 2 will appear in the SPEED PACE display to show which program you have selected Custom programs are workout programs that you create The programs are stored in the console s memory and can be changed as many times as desired Custom programs control both the speed and the incline of the treadmill When one of the custom programs is selected the LED matrix will show the speed settings of the program until you have created a program all speed settings will be the same The first column will be flashing Note Every few seconds the words PRESS START will scroll across the LED matrix Enter your weight and age if desired It is not necessary to enter your weight and age to create a custom program however the CALORIES display will be more accurate if these numbers are entered To enter you weight and age refer to step 3 on page 10 If you have already entered your weight and age or if you do not want to enter this informa tion go to step 4 Press the START button Press the START button to start the program After a moment the
34. ond column of the LED matrix will begin to flash As the program progresses the speed and or incline of the treadmill will change at any time to keep your heart rate near the heart rate setting shown in the flashing column When the twentieth column begins to flash the walking belt will move at 1 5 mph until no time remains in the TIME display The walking belt will then slow to a stop and the program will be completed If your heart rate is not detected during the program the letters PLS will flash in the PULSE CALORIES display and the speed and or incline of the treadmill will automatically decrease See HEART RATE MONITOR TROUBLE SHOOTING on page 6 While the program is in progress minor adjustments can be made to the speed or incline of the treadmill with the SPEED or INCLINE buttons However if you increase the speed the incline will automatically decrease if you decrease the speed the incline will increase If you increase the incline the speed will decrease if you decrease the incline the speed will increase The console will always attempt to keep your heart rate near the heart rate setting shown in the flashing column Note When the incline reaches the lowest setting the speed cannot be increased any further When the incline reaches the highest setting the speed cannot be decreased any further Follow your progress with the LED displays Refer to step 7 on page 11 Remove the key from the console When the pr
35. ories for energy Only after the first few minutes of exercise does your body begin to use stored fat calories for energy If your goal is to burn fat adjust the intensity of your exercise until your heart rate is near the low end of your training zone as you exercise A WARNING the heart rate moni tor is not a medical device Various factors in cluding your movement may affect the accu racy of heart rate readings The heart rate monitor is intended only as an exercise aid in determining heart rate trends in general Aerobic Exercise If your goal is to strengthen your cardiovascular sys tem your exercise must be aerobic Aerobic exercise is activity that requires large amounts of oxygen for prolonged periods of time This increases the demand on the heart to pump blood to the muscles and on the lungs to oxygenate the blood For aerobic exercise adjust the intensity of your exercise until your heart rate is near the middle of your training zone WORKOUT GUIDELINES Each workout should include the following three impor tant parts 1 a warm up 2 training zone exercise and 3 a cool down Warm up Warming up prepares the body for exercise by increas ing circulation delivering more oxygen to the muscles and raising the body temperature Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up see SUGGESTED STRETCHES on page 21 Training Zone Exercise After warming up increas
36. rench Upright Cap Handrail Foam Handrail Endcap Lock Knob Lock Knob Sleeve Lock Knob Spring Lock Pin Collar Lock Pin Pin Clip Key No 105 106 107 108 109 110 111 112 113 114 115 116 Qty A A A ttt NADNDNNANnN Description Platform Washer Stop Bracket Incline Decal Small Star Washer Incline Disk Console Bracket Screw Incline Motor Bolt Receiver Belly Pan Hinge Upright Base Upright Cover left outside Key No Qty 117 118 119 4 4 2 4 4 1 1 1 1 1 H HH HHH FH Description Console Wire Harness Battery Cover Spring Spacer 14 White Wire 2 Female 14 White Wire Male Female 14 Blue Wire 2 Female 8 Blue Wire 2 Female 9 Black Wire Male Female 8 Red Wire Male Female User s Manual Includes all parts shown in the box These parts are not illustrated ORDERING REPLACEMENT PARTS To order replacement parts call our Customer Service Department toll free at 1 800 999 3756 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays When ordering parts please be prepared to give the following information e The MODEL NUMBER of the product IMTL14072 e The NAME of the product IMAGE 10 6Q treadmill The SERIAL NUMBER of the product refer to the front cover of this manual e The KEY NUMBER of the part s see the PART LIST at the left and the EXPLODED DRAWING attached at the center of this manual e The DESCRIPTION
37. rface 3 Place one foot on the base and carefully lower the tread mill until it is resting on the base HOW TO LOWER THE TREADMILL FOR USE 1 Refer to drawing 2 above Hold the upper end of the treadmill with your right hand as shown Hold the lock knob with your left hand and pull it to the side Pivot the treadmill down a few inches 2 Refer to drawing 1 above Hold the treadmill firmly with both hands and lower the treadmill to the floor To decrease the possibility of injury bend your legs and keep your back straight 17 18 MAINTENANCE AND TROUBLE SHOOTING Most treadmill problems can be solved by following the steps below Find the symptom that applies and follow the steps listed If further assistance is needed please call our Customer Service Department toll free at 1 800 999 3756 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays 1 SYMPTOM THE POWER DOES NOT TURN ON a Make sure that the power cord is plugged into a surge protector and that the surge protector is plugged into a properly grounded outlet See HOW TO PLUG IN THE POWER CORD on page 7 Use only a UL listed surge protector rated at 15 amps with a 14 gauge cord of five feet or less in length b After the power cord has been plugged in make sure that the key is fully inserted into the console See step 3 on page 9 c Check the circuit breaker located on the treadmill near the power cord If the switch protrudes as sho
38. s PO will flash in the SPEED PACE display If this occurs remove the key Make sure that the on off switch located on the front of the tread mill is in the on position Stand on the foot rails of the tread mill and insert the key into the con sole After a mo ment the MAN UAL indicator will light the current weight setting will appear in the PULSE CALO RIES display the the current age setting will ap pear in the INCLINE TIME display and the LED track in the center of the console will light Every few seconds the words PRESS START will scroll across the LED matrix 10 1 Insert the key into the console See HOW TO TURN ON THE POWER on page 9 Note When you are familiar with the operation of the console you may go directly to step 5 if desired The first time you use the console please read and follow all steps Select the MANUAL mode When the key is inserted the manual mode will automati cally be se lected and the MANUAL indi cator will light If a program has been selected press the PROGRAM SELECT button repeatedly to select the manual mode again Enter your weight and age if desired Although it is not necessary to enter your weight and age to use the manual mode the CALORIES display will be more accurate if these numbers are entered The current weight set ting will appear in the O purse PULSE CALORIES display Press the SET WEIGHT buttons again to en
39. s remove the key unplug the power cord and move the on off switch to the off position when the treadmill is not in use See the drawing on page 4 for the loca tion of the on off switch 18 Do not attempt to raise lower or move the treadmill until it is properly assembled See ASSEMBLY on page 5 and HOW TO MOVE THE TREADMILL on page 17 You must be able to safely lift 45 pounds 20 kg in order to raise lower or move the treadmill 23 24 rear roller Remove the key and adjust the roller guards if necessary DANGER Always unplug the power cord immediately after use before cleaning the treadmill and before performing the main tenance and adjustment procedures de scribed in this manual Never remove the motor hood unless instructed to do so by an authorized service representative Servicing other than the procedures in this manual should be performed by an authorized service representative only This treadmill is intended for in home use only Do not use this treadmill in any commer cial rental or institutional setting SAVE THESE INSTRUCTIONS A WARNING Before beginning this or any exercise program consult your physician This is especially important for persons over the age of 35 or persons with pre existing health problems Read all instructions before using ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product The decals shown below h
40. sensor unit to a position against your chest HEART RATE MONITOR CARE AND MAINTENANCE e Thoroughly dry the heart rate monitor after each use The heart rate monitor is activated when the electrode areas are wetted and the heart rate monitor is put on the heart rate monitor shuts off when it is removed and the electrode areas are dried If the heart rate monitor is not dried after each use it may remain activated longer than necessary draining the battery prematurely Store the heart rate monitor in a warm dry place Do not store the heart rate monitor in a plastic bag or other container that may trap moisture Do not expose the heart rate monitor to direct sunlight for extended periods of time do not expose it to temperatures above 122 Fahrenheit 50 Celsius or below 14 Fahrenheit 10 Celsius Do not excessively bend or stretch the sensor unit when using or storing the heart rate monitor Clean the sensor unit using a damp cloth never use alcohol abrasives or chemicals The chest strap may be hand washed and air dried HEART RATE MONITOR TROUBLE SHOOTING The instructions on the following pages explain how the heart rate monitor is used with the console If the letters PLS appear in the PULSE CALORIES display or if the displayed heart rate is excessively high or low try the steps below Make sure that the heart rate monitor is under your clothing tight against your skin and as high under the p
41. t is properly installed and grounded in accordance with all local codes and ordinances This product is for use on a nominal 120 volt circuit and has a grounding plug that looks like the plug illus trated in drawing 1 below A temporary adapter that looks like the adapter illustrated in drawing 2 may be used to connect the surge protector to a 2 pole recep tacle as shown in drawing 2 if a properly grounded out let is not available The temporary adapter should be used only until a properly grounded outlet drawing 1 can be installed by a qualified electrician The green colored rigid ear lug or the like extending from the adapter must be connected to a permanent ground such as a properly grounded outlet box cover Whenever the adapter is used it must be held in place by a metal screw Some 2 pole receptacle outlet box covers are not grounded Contact a qualified elec trician to determine if the outlet box cover is grounded before using an adapter Grounded Outlet Box Treadmill Power Cord Grounding Pin Grounding Plug Grounding Pin DIAGRAM OF THE CONSOLE SPEED PACEO OL Ta HO n ES DOE 8 VA Rn I fa mE A Atl II I HE INCLINE A CAUTION To reduce the risk of serious injury read the following precautions before operating the console Do not stand on the walking belt when turning on the power or starting the walking belt
42. ter your weight Each time one of the buttons is pressed the weight setting will change by 1 pound If one of the buttons is held down the weight setting will change in increments of 5 pounds CALORIESO INCLIN To enter your age press either of the SET AGE buttons The current age setting will appear in the INCLINE TIME display To enter your age press the SET AGE buttons again Each time one of the but tons is pressed the age setting will change by 1 year If one of the buttons is held down the age set ting will change in increments of 5 years Note Once you have entered your weight and age the numbers will be saved in the console s memory even if the power cord is unplugged ESO O INCLINE HOW TO USE THE MANUAL MODE DI Put on the heart rate monitor if desired For the PULSE CALORIES display to show your heart rate the heart rate monitor must be worn To put on the heart rate monitor see HOW TO USE THE HEART RATE MONITOR on page 6 Press the START button Press the START button to start the walking belt The LED track in the center of the console will disappear in a counterclockwise direction One flashing indicator will then re appear and the walking belt will begin to move at 1 0 mph Hold the handrails and step onto the walking belt The LED track represents 1 4 of a mile As you exercise the indicators will light one at a time until the entire track is lit The track will then disappe
43. this procedure until you have programmed speed and incline settings for as many segments as desired Custom programs can have from one to forty segments When you are finished hold down the STOP button for two seconds The speed and in cline settings you programmed and the number of segments will then be stored in memory To use the program again see HOW TO USE A CUSTOM PRO GRAM at the right Note To pause the program temporarily while you are programming speed and incline settings press the STOP button once All displays will pause and the TIME display will begin to flash To restart the pro gram press the START button Remove the key from the console When the program has ended remove the key from the console All displays and indicators on the con sole will darken HOW TO USE A CUSTOM PROGRAM Insert the key into the console See HOW TO TURN ON THE POWER on page 9 Select one of the custom programs To select one of the custom programs press the CUSTOM PROGRAM 1 or CUSTOM PROGRAM 2 button The letters CP 1 or CP 2 will appear in the SPEED PACE display to show which program is selected O SPEED PE l l When a custom program is selected the LED matrix will show the speed settings of the program If the program is more than twenty minutes long only the first nineteen settings will be shown The first column will be flashing Note Every few seconds the words PRESS START will scroll
44. will not change the profile shows relative incline settings If a speed program is selected When the START button is pressed the walking belt will begin to move at 1 0 mph the speed setting shown in the first col umn of the LED matrix After one minute or 90 sec onds if a thirty minute program is selected the sec ond column of the LED matrix will begin to flash and the speed will adjust to the speed setting shown in the second column After another minute or 90 sec onds the third column will begin to flash and the speed will adjust to the setting shown in the third col umn The program will continue in this way until the twentieth column is flashing and no time remains in the TIME display The walking belt will then slow to a stop The incline of the treadmill can be adjusted during the speed program with the INCLINE buttons To stop the program momentarily press the STOP but ton once All displays will pause and the INCLINE TIME display will begin to flash To restart the pro gram press the START button To end the program before it is completed hold down the STOP button for two seconds The console will then be in the same state as if the key had just been inserted While the speed program is in progress the difficulty level of the program can be adjusted if desired with the SPEED buttons Press the SPEED button once The letters MAX will appear in the LED ma trix and the SPEED PACE display will show
45. wn the circuit breaker has tripped To reset the circuit breaker wait for five Tripped 0 Reset minutes and then press the switch back in Cc d Check the on off switch located at the front of the treadmill d near the power cord The switch must be in the on position On Position 2 SYMPTOM THE POWER TURNS OFF DURING USE a Check the circuit breaker located on the treadmill frame near the power cord see 1 c above If the circuit breaker has tripped wait for five minutes and then press the switch back in b Make sure that the power cord is plugged in c Remove the key from the console Reinsert the key fully into the console See step 3 on page 9 d Make sure that the on off switch is in the on position See 1 d above e If the treadmill still will not run please call our Customer Service Department toll free 3 SYMPTOM THE WALKING BELT SLOWS WHEN WALKED ON a Use only a UL listed surge protector rated at 15 amps with a 14 gauge cord of five feet or less in length b If the walking belt still slows when walked on please call our Customer Service Department toll free 4 SYMPTOM THE WALKING BELT IS OFF CENTER WHEN WALKED ON a If the walking belt has shifted to the left first remove the key and UNPLUG THE POWER CORD Using the allen wrench turn the left adjustment bolt clockwise 1 4 of a turn Plug in the power cord insert the key and run the treadmill for a few minutes Repeat until the walking belt is centered
46. y exercise program consult your physician This is especially important for in dividuals over the age of 35 or individuals with pre existing health problems The following guidelines will help you to plan your ex ercise program Remember these are general guide lines For more detailed information about exercise obtain a book or consult your physician EXERCISE INTENSITY Whether your goal is to burn fat or strengthen your car diovascular system the key to achieving the desired results is to exercise with the proper intensity The proper intensity level can be found by using your heart rate as a guide For effective exercise your heart rate should be maintained at a level between 70 and 85 of your maximum heart rate as you exercise This is known as your training zone You can find your training zone in the table below Training zones are listed according to age and physical condition Training Zone Beats Min Unconditioned Conditioned 138 167 136 166 135 164 134 162 132 161 131 159 129 156 127 155 126 153 125 151 123 150 122 147 120 146 118 144 133 162 132 160 130 158 129 156 127 155 125 153 124 150 122 149 121 147 119 145 118 144 117 142 115 140 114 139 Burning Fat To burn fat you must exercise at a low intensity level for a sustained period of time During the first few minutes of exercise your body uses easily accessible carbohydrate cal
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