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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 the age of 35 or persons with pre-exist-
ing 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 9.0 Competitor Treadmill

Page 1: ...ou have questions or if parts are missing PLEASE DO NOT CONTACT THE STORE please contact Customer Care IMPORTANT You must note the product model number and serial number see the drawing above before contacting us CALL TOLL FREE 1 888 533 1333 Mon Fri 6 a m 6 p m MST Sat 8 a m 4 p m MST ON THE WEB www proformservice com Visit our website at www proform com new products prizes fitness tips and much ...

Page 2: ...WING 28 ORDERING REPLACEMENT PARTS Back Cover LIMITED WARRANTY Back Cover PROFORM is a registered trademark of ICON IP Inc The decals shown here have been applied in the locations shown If a decal is miss ing or illegible call the telephone num ber on the front cover of this manual and request a free replacement decal Apply the decal in the location shown Note The decals may not be shown at ac tua...

Page 3: ...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 your local PROFORM dealer or call the tele phone number on the front cover of this man ual and order part number 146148 or see your local electronics store 13 Failure to use a properly functioning surge suppressor could result in damage to ...

Page 4: ...mill make sure that the frame is held securely in the storage position 23 Never insert any object into any opening on the treadmill 24 Inspect and properly tighten all parts of the treadmill regularly 25 DANGER Always unplug the power cord immediately after use before cleaning the treadmill and before performing the mainte nance and adjustment procedures described in this manual Never remove the m...

Page 5: ...al 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 location of the serial number decal are shown on the front cover of this manual To avoid a registration fee for any service needed under warranty you must register the treadmill at www proformservice com registration Before reading furthe...

Page 6: ... near the end of this manual The number after the parentheses is the quantity needed for assembly Note If a part is not in the parts bag check to see if it is preattached to one of the parts to be assembled To avoid damaging plastic parts do not use power tools for assembly Extra hardware may be included 3 8 Nut 8 3 1 Tek Screw 2 4 Base Pad Spacer 13 2 3 8 Star Washer 9 7 1 4 Star Washer 10 6 3 8 ...

Page 7: ...e shipping bracket C from the Base 83 Attach a Wheel 84 with the Bolt and the Nut that you just removed Do not over tighten the Nut the Wheel must turn freely Discard the shipping bracket 83 27 C 8 2 84 Wire Tie 78 38 4 Hold a Bolt Spacer 80 inside the lower end of the Right Upright 78 Insert a 3 8 x 4 1 2 Bolt 6 with a 3 8 Star Washer 9 into the Right Upright and the Bolt Spacer Repeat this step ...

Page 8: ...l is more stable do not fully fold the Frame yet Remove and discard the two indicated bolts A and the shipping bracket B Attach a Base Pad 81 to the Base 83 in the location shown with a Base Pad Spacer 13 and a 1 Tek Screw 2 Then attach another Base Pad 81 with only a 1 Tek Screw 2 Remove the 3 8 Nut 8 the 3 8 x 2 Shoulder Bolt 27 and the shipping bracket C from the Base 83 Attach a Wheel 84 with ...

Page 9: ...inset drawing in step 7 The connectors should slide together easily and snap into place If they do not turn one connector and try again IF THE CONNECTORS ARE NOT CON NECTED PROPERLY THE CONSOLE MAY BE DAMAGED WHEN THE POWER IS TURNED ON Connect the Console Ground Wire 101 to the console assembly ground wire Insert the wires into the console assembly Attach the console assembly with three 3 8 x 1 1...

Page 10: ...position shown Have a second person hold the Frame until this step is completed Orient the Storage Latch 53 so that the large barrel and the Latch Knob 54 are oriented as shown Attach the Latch Bracket 109 and Storage Latch 53 to the Base 83 with two 3 8 x 2 Bolts 4 and two 3 8 Nuts 8 Attach the upper end of the Storage Latch 53 to the bracket on the Frame 56 with a 3 8 x 2 Bolt 4 and a 3 8 Nut 8 ...

Page 11: ...k 91 2 Connect the wire on the receiver A to the indi cated wire extending from the Console Back 91 Hold the receiver so the small cylinder is oriented as shown and is facing the Console Back Attach the receiver to the plastic posts on the Access Door 87 with the two in cluded small screws 3 Make sure that no wires are pinched Reattach the Access Door 87 with the 1 2 Screws 1 Discard the other wir...

Page 12: ...tion or break 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 grounding plug Plug the power cord into a surge suppressor and plug the surge suppressor into an appropriate outlet that is properly installed and grounded in accordance with all local codes an...

Page 13: ...inst animated runners using the iFIT Competition Training Center To turn on the power follow the steps on page 14 To use the manual mode see page 14 To use a per sonal trainer workout see page 16 To use the iFIT Competition Training Center see page 17 To use the settings mode see page 18 To use the infor mation mode see page 19 Note If there is a sheet of clear plastic on the face of the console r...

Page 14: ...he key into the console See HOW TO TURN ON THE POWER to the left 2 Select the manual mode Each time you insert the key the manual mode will be selected If you have selected a workout press either of the workout buttons repeatedly until only zeros appear in the display 3 Start the walking belt and adjust the speed To start the walking belt press the Start button the Speed increase button or one of ...

Page 15: ...grip pulse sensor or the optional chest pulse sensor see page 19 for information about the op tional chest pulse sensor Note If you hold the handgrip pulse sensor and wear the optional chest pulse sensor at the same time the console will not display your heart rate accurately Before using the handgrip pulse sensor remove the sheets of clear plastic from the metal contacts In addition make sure tha...

Page 16: ...ht of the flashing segment indicates the speed setting for the current segment At the end of each segment a series of tones will sound the next seg ment of the profile will begin to flash and the speed and incline setting will appear in the display to alert you The program will continue in this way until the last segment of the profile flashes in the display and the last segment ends The walking b...

Page 17: ...you select the length of the race the race will begin Hold the handrails and begin walking Adjust the speed and incline of the treadmill as desired The workout will continue until the race ends 3 Follow your progress with the display The console offers several display options The dis play option you select will determine which workout information is shown Press the Display button re peatedly to se...

Page 18: ...OW TO TURN ON THE POWER on page 14 2 Select the settings mode To select the settings mode press the Select Event button Highlight the SETTINGS option and press the Enter button The menu will show the maximum incline of the race the incline selection setting and the start speed for the race 3 Enter user information Press the Increase and Decrease buttons until an arrow appears next to the desired o...

Page 19: ...mode is turned on the word ON will appear in display while the informa tion mode is selected To turn on or turn off the demo mode press the Speed decrease button To adjust the contrast of the display press the Incline in crease and decrease buttons To exit the information mode remove the key from the console THE OPTIONAL CHEST PULSE SENSOR An optional chest pulse sensor offers hands free oper atio...

Page 20: ...ob is locked in the storage position To protect the floor or carpet from damage place a mat under the treadmill Keep the treadmill out of di rect sunlight Do not leave the treadmill in the stor age position in temperatures above 85 F 30 C HOW TO MOVE THE TREADMILL Before moving the treadmill convert the treadmill to the stor age position as described above Make sure that the latch knob is locked i...

Page 21: ...it It may be neces sary to push the frame forward as you pull the knob to the left Pivot the frame downward and release the latch knob 2 Hold the metal frame firmly with both hands and lower it to the floor CAUTION Do not grip only the plastic foot rails or drop the frame to the floor Bend your legs and keep your back straight Latch Knob ...

Page 22: ...e 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 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 into the console d If the treadmill still will not run please see the front cover of this manual PROBLEM The console displays re...

Page 23: ...ert the key The treadmill will automatically rise to the maximum incline level and then return to the minimum level This will recalibrate the incline system PROBLEM The walking belt slows when walked on SOLUTION a Use only a single outlet surge suppressor that meets all of the specifications described on page 12 b If the walking belt is overtightened treadmill perfor mance may decrease and the wal...

Page 24: ...in the power cord insert the key and run the treadmill for a few minutes Repeat until the walk ing belt is centered b If the walking belt slips when walked on first re move the key and UNPLUG THE POWER CORD Using the hex key turn both rear roller bolts clock wise 1 4 of a turn When the walking belt is cor rectly tightened you should be able to lift each edge of the walking belt 2 to 3 in 5 to 7 cm...

Page 25: ... 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 u...

Page 26: ... 39 3 Cage Nut 40 4 8 x 1 3 4 Screw 41 1 Left Foot Rail 42 1 Warning Decal 43 2 Walking Platform Cushion 44 1 Walking Platform 45 1 Walking Belt 46 2 Belt Guide 47 1 Motor Isolator 48 2 Frame Spacer 49 3 Front Roller Spacer 50 1 Magnet 51 1 Front Roller Pulley 52 1 Bridge Wire 53 1 Storage Latch 54 1 Latch Knob 55 1 Right Foot Rail 56 1 Frame 57 2 Rear Roller Bracket 58 1 Rear Roller 59 1 Left Rea...

Page 27: ...8 x 2 Screw 106 1 Reset Off Circuit Breaker 107 1 Lift Frame Ground Wire 108 1 5 32 Hex Key 109 1 Latch Bracket 110 2 15 1 2 Wire Tie 111 1 Latch Endcap 112 1 Controller Ground Wire 113 1 8 x 1 2 Ground Screw 114 115 4 Red Wire M F 4 Black Wire M F User s Manual These parts are not illustrated Specifications are subject to change without notice ...

Page 28: ... 17 18 18 20 31 30 20 31 30 24 24 29 29 46 46 36 36 49 50 48 44 42 45 49 51 58 56 57 57 48 3 108 60 59 40 40 25 25 25 25 41 1 103 1 103 43 102 90 32 28 28 28 43 102 28 28 90 32 28 28 28 67 28 EXPLODED DRAWING A Model No PFTL99007 0 R1107A ...

Page 29: ...11 11 11 11 72 15 71 37 37 37 12 12 1 24 24 68 69 106 24 112 61 66 73 70 107 19 19 26 64 47 62 65 105 105 63 29 29 29 24 12 EXPLODED DRAWING B Model No PFTL99007 0 R1107A 29 ...

Page 30: ... 2 81 2 27 84 8 8 84 6 9 6 6 9 9 7 10 7 10 7 10 7 10 21 22 34 34 75 23 23 8 8 77 77 74 78 83 82 76 79 82 86 85 80 80 80 13 81 2 13 38 104 4 8 109 38 110 35 27 30 EXPLODED DRAWING C Model No PFTL99007 0 R1107A ...

Page 31: ...1 1 1 1 1 5 9 12 16 16 113 101 33 33 33 33 1 39 39 1 1 1 1 1 1 1 1 1 1 93 94 95 88 89 1 87 97 96 98 12 92 99 99 91 100 52 52 14 14 12 31 EXPLODED DRAWING D Model No PFTL99007 0 R1107A ...

Page 32: ... be responsible for a minimal trip charge This warranty does not extend to any product or damage to a product caused by or attributable to freight damage abuse misuse im proper or abnormal usage or repairs not provided by an ICON authorized service center to products used for commercial or rental purposes or to products used as store display models No other warranty beyond that specifically set fo...

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