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Training Zone Exercise

After warming up, increase the intensity of your exer-
cise until your pulse is in your training zone for 20 to
60 minutes. (During the first few weeks of your exer-
cise program, do not keep your pulse in your training
zone for longer than 20 minutes.) Breathe regularly
and deeply as you exerciseÑnever hold your breath. 

A Cool-down

Finish each workout with 5 to 10 minutes of stretching

to cool down. This will increase the flexibility of your
muscles and will help 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, you may com-
plete up to five workouts each week if desired. 

The key to success is to make exercise a regular and
enjoyable part of your everyday life.

SUGGESTED STRETCHES

The correct form for several basic stretches is shown in the
drawings below. Move slowly as you stretchÑnever 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. Repeat 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 both legs. 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.

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Summary of Contents for Power Incline 831.29721

Page 1: ...fore using this equipment Save this manual for future reference Serial Number Decal Model No 831 297210 Serial No The serial number is found in the location shown below Write the serial number in the...

Page 2: ...ll times 7 The treadmill should be used only by persons weighing 250 pounds or less 8 Never allow more than one person on the treadmill at a time 9 Wear appropriate exercise clothing when using the tr...

Page 3: ...he storage latch is fully closed 20 Inspect and tighten all parts of the treadmill every three months 21 Never insert any object into any opening 22 Always unplug the power cord before per forming the...

Page 4: ...through Saturday 7 a m until 7 p m Central Time excluding holidays To help us assist you please note the product model number and serial num ber before calling The model number of the treadmill is 83...

Page 5: ...l to the upright position so that both Extension Legs 34 are resting flat on the floor 2 Hold the treadmill firmly with both hands and lower the treadmill to the floor To decrease the possibility of i...

Page 6: ...drail back to the position shown by the dotted line Repeat until the holes are aligned 5 Attach the Storage Latch 14 to the left Upright 11 with two Latch Screws 35 Be careful not to overtighten the L...

Page 7: ...uctor 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 cod...

Page 8: ...ind the clip attached to the key and slide the clip onto the waistband of your clothing Follow the steps on the page 9 to operate the console 8 CAUTION Before operating the console read the following...

Page 9: ...low your progress with the LED track and the four displays The LED Track The track in the center of the console represent a distance of 1 4 mile As you exercise the indi cators around the track will l...

Page 10: ...e 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 8...

Page 11: ...ur left thumb press the storage latch and hold it Pivot the treadmill until the frame and foot rail are past the storage latch 2 Hold the treadmill firmly with both hands and lower the treadmill to th...

Page 12: ...aker has tripped To reset the circuit breaker wait for five minutes and then press the switch back in 2 SYMPTOM THE POWER TURNS OFF DURING USE a Check the circuit breaker located on the treadmill fram...

Page 13: ...RD Using the allen wrench turn the left rear roller adjustment bolt clockwise and the right bolt counterclockwise 1 4 of a turn each Be careful not to over tighten the walking belt Plug in the power c...

Page 14: ...s 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...

Page 15: ...s 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 y...

Page 16: ...8 4 Platform Screw 49 4 Isolator 50 1 Front Roller Pulley 51 1 Front Roller Adj Bolt 52 2 Incline Wheel Key No Qty Description 53 4 Extension Leg Screw 54 1 Power Cord 55 1 Power Cord Grommet 56 1 Cir...

Page 17: ...5 50 47 48 48 39 51 11 23 22 22 58 25 53 40 13 36 37 38 40 25 40 25 25 40 60 25 25 25 26 25 61 63 64 25 66 90 53 34 69 66 68 67 48 7 62 33 5 88 84 83 39 85 83 39 66 66 86 42 13 40 57 28 62 16 38 38 15...

Page 18: ...ual Model No 831 297210 QUESTIONS If you find that you need help assembling or operating the PROFORM J4i treadmill a part is missing or you need to schedule repair service call our toll free HELPLINE...

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