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These guidelines will help you to plan your exercise

program. For detailed exercise information, obtain a

reputable book or consult your physician. Remember,

proper nutrition and adequate rest are essential for

successful results.

EXERCISE INTENSITY

Whether your goal is to burn fat or to strengthen your

cardiovascular system, exercising at the proper inten-

sity is the key to achieving results. You can use your

heart rate as a guide to find the proper intensity level.

The chart below shows recommended heart rates for

fat burning and aerobic exercise.

To find the proper intensity level, find your age at the

bottom of the chart (ages are rounded off to the near-

est ten years). The three numbers listed above your

age define your “training zone.” The lowest number is

the heart rate for fat burning, the middle number is the

heart rate for maximum fat burning, and the highest

number is the heart rate for aerobic exercise.

Burning Fat

—To burn fat effectively, you must exer-

cise at a low intensity level for a sustained period of

time. During the first few minutes of exercise, your

body uses

carbohydrate calories

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 lowest number in your training

zone. For maximum fat burning, exercise with your

heart rate near the middle number in your training

zone.

Aerobic Exercise

—If your goal is to strengthen your

cardiovascular system, you must perform aerobic exer-

cise, which is activity that requires large amounts of

oxygen for prolonged periods of time. For aerobic ex-

ercise, adjust the intensity of your exercise until your

heart rate is near the highest number in your training

zone.

WORKOUT GUIDELINES

Warming Up

—Start with 5 to 10 minutes of stretching

and light exercise. A warm-up increases your body

temperature, heart rate, and circulation in preparation

for exercise.

Training Zone Exercise

—Exercise for 20 to 30 min-

utes with your heart rate in your training zone. (During

the first few weeks of your exercise program, do not

keep your heart rate in your training zone for longer

than 20 minutes.) Breathe regularly and deeply as you

exercise–never hold your breath.

Cooling Down

—Finish with 5 to 10 minutes of stretch-

ing. Stretching increases the flexibility of your muscles

and helps to prevent post-exercise problems.

EXERCISE FREQUENCY

To maintain or improve your condition, complete three

workouts each week, with at least one day of rest be-

tween workouts. After a few months of regular exer-

cise, you may complete up to five workouts each

week, if desired. Remember, the key to success is to

make exercise a regular and enjoyable part of your

everyday life.

EXERCISE GUIDELINES

WARNING:

Before beginning this

or any exercise program, consult your physi-

cian. This is especially important for persons

over age 35 or persons with pre-existing

health problems.

The pulse sensor is not a medical device.

Various factors may affect the accuracy of

heart rate readings. The pulse sensor is in-

tended only as an exercise aid in determining

heart rate trends in general.

Summary of Contents for 6.0 ZT

Page 1: ...ference Serial Number Decal USER S MANUAL QUESTIONS If you have questions or if parts are damaged or missing DO NOT CON TACT THE STORE please contact Customer Care IMPORTANT Please register this produ...

Page 2: ...D DRAWING 24 ORDERING REPLACEMENT PARTS Back Cover LIMITED WARRANTY Back Cover 2 PROFORM is a registered trademark of ICON IP Inc WARNING DECAL PLACEMENT This drawing shows the locations of the warnin...

Page 3: ...nce should be on the same circuit Do not use an extension cord 12 Use only a single outlet surge suppressor that meets all of the specifications described on page 12 To purchase a surge suppressor see...

Page 4: ...orage latch is holding the frame securely in the storage position 23 Inspect and properly tighten all parts of the treadmill regularly 24 Never insert any object into any opening on the treadmill 25 D...

Page 5: ...have questions after read ing this manual please see the front cover of this man ual To help us assist you note the product model number and serial number before contacting us The model number and the...

Page 6: ...the drawings below to identify the assembly hardware The number in parentheses below each drawing is the key number of the part from the PART LIST near the end of this manual The number after the par...

Page 7: ...ghten the Bolts yet 48 31 39 39 5 Latch Holes 2 4 Raise the Uprights 31 36 so that the Base 48 is flat on the floor and positioned as shown Cut the tie holding the Upright Wire 28 in a bun dle See the...

Page 8: ...Frame with a 3 8 x 2 1 2 Bolt 32 a 3 8 Flat Washer 33 and a 3 8 Nut 47 do not tighten the Bolt yet 5 36 32 32 34 34 33 47 47 59 33 59 Outer Side 34 36 6 See the left inset drawing Identify the outer...

Page 9: ...Base to the right Handrail with a 8 x 1 2 Ground Screw 27 Connect the wire harness on the Console Base 26 to the Upright Wire 28 as shown in the inset drawing If the connectors are oriented correctly...

Page 10: ...32 74 74 31 View from Above Side View 11 5 10 22 10 Insert the wires into the Console Base 26 as you set the Console Base on the Handrails 18 Be careful not to pinch the wires Next thread two 1 4 x 1...

Page 11: ...Attach the ground wire on the Upright Wire 28 to the indicated hole in the Base 48 with a 8 x 1 2 Ground Screw 27 Press the indicated Grommet 86 into the Right Upright 36 Raise the Right Upright 36 a...

Page 12: ...eak down grounding provides a path of least resistance for electric current to reduce the risk of elec tric shock This product is equipped with a cord having an equipment grounding conductor and a gro...

Page 13: ...ne of the treadmill as it guides you through an effective exercise session To turn on the power see page 14 To use the man ual mode see page 14 To use a preset workout see page 16 To use the informati...

Page 14: ...ey is in serted the manual mode will be selected If you have selected a workout reselect the manual mode by pressing one of the Workouts buttons repeatedly until only zeros appear in the displays 3 St...

Page 15: ...on the foot rails and hold the contacts avoid moving your hands When your pulse is detected a heart sym bol in the lower right display will flash each time your heart beats one or two dashes will app...

Page 16: ...und and the next segment of the profile will begin to flash If a different speed or in cline setting is programmed for the next segment the speed or incline setting will flash in the display to alert...

Page 17: ...for English miles or an M for metric kilometers will appear in the lower right display Press the Speed increase button to change the unit of measurement if desired The console features a display demo...

Page 18: ...he latch pin and then slowly re lease the latch knob Make sure that the latch pin is fully inserted into the center of the platform cushion To protect the floor or carpet from damage place a mat under...

Page 19: ...n until it is past the latch pin Release the latch knob 2 Hold the metal frame firmly with both hands and lower it to the floor CAUTION To decrease the possibility of in jury do not lower the frame by...

Page 20: ...switch back in b Make sure that the power cord is plugged in If the power cord is plugged in unplug it wait for five minutes and then plug it back in c Remove the key from the console Reinsert the key...

Page 21: ...e treadmill for a few minutes Repeat until the walking belt is properly tightened c If the walking belt still slows when walked on please see the front cover of this manual PROBLEM The walking belt is...

Page 22: ...our goal is to strengthen your cardiovascular system you must perform aerobic exer cise which is activity that requires large amounts of oxygen for prolonged periods of time For aerobic ex ercise adju...

Page 23: ...se Bar 43 1 Warning Decal 44 4 Wheel Spacer 45 2 Wheel 46 3 Plastic Tie 47 4 3 8 Nut 48 1 Base 49 1 Releasable Tie 50 1 Belly Pan 51 1 Controller 52 2 Roller Bushing 53 2 3 8 x 2 1 4 Lift Frame Bolt 5...

Page 24: ...66 24 64 66 72 73 4 4 3 71 68 70 69 4 4 78 78 27 76 83 38 82 85 84 27 82 11 79 80 38 76 4 4 74 75 4 68 4 69 70 63 24 71 76 76 67 43 81 81 60 27 52 52 77 77 77 11 77 27 24 EXPLODED DRAWING A Model No...

Page 25: ...65 1 50 51 2 38 38 38 53 47 59 47 53 58 57 56 54 54 55 13 27 27 27 12 12 14 33 33 15 40 10 25 EXPLODED DRAWING B Model No PFTL39509 0 R0909A...

Page 26: ...21 22 28 2 21 22 20 19 17 17 18 31 35 34 37 38 33 32 35 34 32 33 48 39 5 39 5 37 38 28 27 37 38 45 5 44 44 47 37 38 47 44 45 44 5 2 29 41 41 2 2 2 2 42 49 7 38 2 2 46 6 6 93 EXPLODED DRAWING C Model...

Page 27: ...2 2 16 25 23 26 2 2 2 2 2 2 27 27 EXPLODED DRAWING D Model No PFTL39509 0 R0909A...

Page 28: ...ranty does not extend to any damage to a product caused by or attributable to freight damage abuse misuse improper or abnormal usage or repairs not provided by an ICON authorized service cen ter to pr...

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