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21

CONDITIONING GUIDELINES

The following guidelines will help you to plan your ex-
ercise program. For more detailed exercise informa-
tion, obtain a reputable book or consult your physician. 

EXERCISE INTENSITY

Whether your goal is to burn fat or to strengthen your
cardiovascular 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. The chart below shows recom-
mended heart rates for fat burning and aerobic exercise.

To find the proper heart rate for you, first find your age
near the bottom of the chart (ages are rounded off to
the nearest ten years). Next, find the three numbers
above your age. The three numbers define your “train-
ing zone.” The lower two numbers are recommended
heart rates for fat burning; the higher number is the
recommended heart rate for aerobic exercise.

Fat Burning

To burn fat effectively, you must exercise at a relatively
low intensity level for a sustained period of time.
During the first few minutes of exercise, your body
uses easily accessible 

carbohydrate calories

for en-

ergy. Only after the first few minutes does your body
begin to use stored 

fat calories

for energy. If your goal

is to burn fat, adjust the speed and incline of the tread-
mill until your heart rate is near the lowest number in
your training zone. 

For maximum fat burning, adjust the speed and incline
of the treadmill until your heart rate is near the middle
number in your training zone.

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 speed and incline of the treadmill until your
heart rate is near the highest number in your training
zone.

WORKOUT GUIDELINES

Each workout should include the following three parts:

A Warm-up

—Start each workout with 5 to 10 minutes

of stretching and light exercise. A proper warm-up in-
creases your body temperature, heart rate and circula-
tion in preparation for exercise. 

Training Zone Exercise

—After warming up, increase

the intensity of your exercise until your heart rate is in
your training zone for 20 to 60 minutes. (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 exer-
cise—never hold your breath.

A Cool-down

—Finish each workout with 5 to 10 min-

utes of stretching to cool down. This will increase the
flexibility of your muscles and will help 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.

WARNING:

Before beginning this

or any exercise program, consult your physi-
cian. This is especially important for individu-
als over the age of 35 or individuals with pre-
existing health problems.

The pulse sensor is not a medical device.
Various factors, including your movement,
may affect the accuracy of heart rate readings.
The sensor is intended only as an exercise aid
in determining heart rate trends in general.

Summary of Contents for Sport 1200

Page 1: ...manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if parts are damaged or missing PLEASE CONTACT OUR CUSTOMER SERVICE DEPARTMENT DIRECTLY CALL TOLL FR...

Page 2: ...BLY 6 OPERATION AND ADJUSTMENT 9 HOW TO FOLD AND MOVE THE TREADMILL 17 TROUBLESHOOTING 19 CONDITIONING GUIDELINES 21 PART LIST 23 EXPLODED DRAWING 24 ORDERING REPLACEMENT PARTS Back Cover LIMITED WARR...

Page 3: ...r see your local electronics store 12 Failure to use a properly functioning surge suppressor could result in damage to the con trol system of the treadmill If the control sys tem is damaged the walkin...

Page 4: ...the mainte nance and adjustment procedures described in this manual Never remove the motor hood un less instructed to do so by an authorized ser vice representative Servicing other than the procedures...

Page 5: ...t model number and serial number before contacting us The model number of the treadmill is PFTL59506 0 The serial number can be found on a decal attached to the treadmill see the front cover of this m...

Page 6: ...lking 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...

Page 7: ...d two Extension Leg Nuts 67 in the bottom of the Extension Leg Next insert two Extension Leg Bolts 65 into the top of the Extension Leg and firmly tighten the Extension Leg Bolts into the Extension Le...

Page 8: ...eceiver 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 76 with the two included small screws 3 Make sure that no...

Page 9: ...alfunc 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 co...

Page 10: ...automatically controls the speed and in cline of the treadmill as it guides you through an effec tive workout The console also offers six calorie pro grams that control the speed and incline of the tr...

Page 11: ...utton or one of the speed buttons numbered 1 to 10 If the Start button or the Speed increase button is pressed the walking belt will begin to move at 1 mph As you exercise change the speed of the walk...

Page 12: ...p pulse sensor make sure that your hands are clean Note If you use the handgrip pulse sensor and the optional chest pulse sensor at the same time the console will not display your heart rate accuratel...

Page 13: ...the speed and or in cline of the treadmill is about to change the speed setting and or the incline setting will flash in the display to alert you When the first segment is completed all speed setting...

Page 14: ...l P1 P2 P3 P4 P5 or P6 appears in the display A few seconds after a calorie program is selected the maximum speed setting of the program and the maximum incline setting of the program will flash in th...

Page 15: ...pear in the matrix The program will continue in this way until the speed setting for the last segment is shown in the Current Segment column and the last segment ends The walking belt will then slow t...

Page 16: ...will appear in the right side of the display Press the Speed increase button to change the unit of mea surement if desired IMPORTANT If a d appears in the right side of the display the console is in t...

Page 17: ...t Raise the treadmill until the catch is aligned with the latch pin Slowly release the latch knob Make sure that the latch pin is fully resting on the catch To protect the floor or carpet from damage...

Page 18: ...until the catch is past the latch pin 2 Hold the metal frame firmly with both hands and lower the treadmill to the floor CAUTION To decrease the possibility of injury do not lower the treadmill by gri...

Page 19: ...back in PROBLEM The power turns off during use SOLUTION a Check the reset off circuit breaker see the drawing above If the circuit breaker has tripped wait for five minutes and then press the switch...

Page 20: ...m Be careful to keep the walking belt centered Then plug in the power cord insert the key and run the treadmill for a few minutes Repeat until the walking belt is properly tightened c If the walking b...

Page 21: ...y 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 a...

Page 22: ...lles 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...

Page 23: ...Washer 51 1 Rear Roller 52 1 Left Rear Endcap 53 2 Rear Roller Bolt 54 1 Right Rear Endcap 55 1 Hex Key 56 2 Lift Frame Nut 57 1 Front Roller Ground Wire 58 1 Frame 59 1 Belly Pan 60 1 Reed Switch Cl...

Page 24: ...9 12 11 15 10 46 47 10 49 48 9 58 51 53 50 52 83 54 33 57 50 53 17 12 15 55 70 70 11 69 7 7 7 7 1 1 6 6 4 3 70 70 5 5 5 5 5 5 5 90 90 95 95 5 91 91 83 EXPLODED DRAWING A Model No PFTL59506 0 R0307A 2...

Page 25: ...2 59 2 2 2 2 41 33 38 40 28 43 28 32 32 18 87 22 25 25 22 27 30 23 26 19 24 30 42 7 7 7 45 63 60 33 36 62 39 96 92 92 92 25 EXPLODED DRAWING B Model No PFTL59506 0 R0307A...

Page 26: ...7 82 83 33 82 83 68 68 72 87 86 88 80 82 83 29 29 67 65 65 31 56 3 44 3 44 31 56 8 8 64 64 8 64 8 21 64 20 94 83 89 81 78 82 83 80 67 89 81 78 94 83 77 3 87 26 EXPLODED DRAWING C Model No PFTL59506 0...

Page 27: ...3 76 79 75 33 74 71 37 35 35 3 3 14 13 3 3 3 3 3 3 3 34 3 3 3 85 61 66 93 53 7 27 EXPLODED DRAWING D Model No PFTL59506 0 R0307A...

Page 28: ...customer will 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 abnorm...

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