XFit LEGEND User Manual Download Page 19

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EXERCISE INSTRUCTIONS 

 
 
 
 
 
 
 

1.  The Warmup Phase 

This stage helps get the blood flowing around the body and the muscles working properly. It will 
also reduce the risk of cramp and muscle injury. It is advisable to do a few stretching exercises 
as shown below. Each stretch should be held for approximately 30 seconds, do not force or jerk 
your muscles into a stretch - if it hurts,

 STOP. 

2.  The Exercise Phase 

This is the stage where you put the effort in. After regular use, the muscles in your legs will become 
Stronger.    Work to your but it is very important to maintain a steady tempo throughout. The rate of 
work should be sufficient to raise your heartbeat into the target zone shown on the graph below. This 
stage should last for a minimum of 12 minutes though most people start at about 15-20 minutes. 

3.  The Cool Down Phase 

This stage is to let your Cardio-vascular System and muscles wind down. This is a repeat of the 
warmup exercise e.g., reduce your tempo, continue for approximately 5 minutes. The stretching 
exercises should now be repeated, again remembering not to force or jerk your muscles into the 
stretch. As you get fitter you may need to train longer and harder. It is advisable to train at least 
three times a week, and if possible, space your workouts evenly throughout the week. To tone 
muscle while on your Treadmill you will need to have the resistance set quite high. This will put 
more strain on our leg muscles and may mean you cannot train for as long as you would like. If 
you are also trying to improve your fitness, you need to alter your training program. You should 
train as normal during the warmup and cool down phases, but towards the end of the exercise 
phase you should increase resistance, making your legs work harder than normal. You may have 
to reduce your speed to keep your heart rate in the target zone. The important factor here is the 
amount of effort you put in. The harder and longer you work the more calories you will burn. 
Effectively this is the same as if you were training to improve your fitness, the difference is the 
goal. 

Summary of Contents for LEGEND

Page 1: ...Treadmill User s Manual Product specifications may differ from the photo and are subject to change without notice...

Page 2: ...1...

Page 3: ...prevent hurts please warm up before exercise 08 Consult with doctor before exercise if you have high blood pressure 09 The treadmill is only used for adults 10 Provide the olds children and handicapp...

Page 4: ...s unplug the power cord before remove the treadmill motor cover 8 Make sure there is no less than 2 1m space behind the treadmill 9 Keep small children away from the treadmill during operation 10 Alwa...

Page 5: ...r to avoid a hazard 18 Put your feet on the side rail before using the treadmill and always attach the safety pull pin rope to your clothing Hold the handlebar before the running belt moving well feel...

Page 6: ...5 ASSEMBLY STEPS Note Assembly requires 2 people STEP 1 Open the package take out all parts and place the main frame on the flat ground NOTE please don t cut down the packing straps right now...

Page 7: ...well NOTE Don t move it anymore 2 Connect the Controller wire 97 and Extension lower wire 96 3 Lock the upright tube 3 on the bottom frame 1 with the hex socket screws 59 and the Lock washer 84 NOTE p...

Page 8: ...upper wire 95 and the extension lower wire 96 2 Lock the computer frame 4 on the upright tube 3 with the hex socket screw 59 and Lock washer 84 lock the hex socket screw 59 tightly which connect the...

Page 9: ...s tapping screw 79 2 Insert the A side of the Outside upright cover 35 and inside upright cover 36 to the B side of the computer frame 4 as the picture shown then lock the Outside upright cover 35 and...

Page 10: ...9 STEP 5 When you fold the machine Put your hands on place A lift up the machine in the direction of the arrow until you hear the sound from the cylinder 10...

Page 11: ...When you unfold the machine Grasp the place A by one hand kick the place B of cylinder 10 with your right foot pull the running board to the level of place C then the running board will get down auto...

Page 12: ...ll not fit the outlet have a proper outlet installed by a qualified electrician This product is for use on a nominal 220 volt circuit and has a grounding plug that looks like the plug illustrated in s...

Page 13: ...y distance calorie incline data Display in turn in operation process Press Mode to switch the display Incline will be displayed first for section change incline will be displayed first for stop if the...

Page 14: ...1 How to enter manual mode A Switch on the power supply then directly enter normal mode under the manual mode B In stop state press MODE to select normal mode under the manual mode 2 Three setting fun...

Page 15: ...T key the motor will start running and the speed will gradually increase to the value for the first section of auto program see details in the table of program parameters 3 Press SPEED SPEED to adjust...

Page 16: ...8 9 9 4 4 4 5 6 3 3 2 INCLINE 5 5 5 6 6 6 4 4 6 6 5 5 8 8 9 9 9 7 4 2 P10 SPEED 2 4 5 6 7 5 4 6 8 8 6 6 5 4 4 2 4 4 3 3 INCLINE 5 6 6 6 7 5 8 8 4 4 4 5 5 8 8 10 10 8 6 3 P11 SPEED 2 5 8 10 7 7 10 10 7...

Page 17: ...ssing START to start the treadmill VII Parameter display range Initial Initial setting value Setting range Display range Time m s 0 00 30 00 5 00 99 00 0 00 99 59 Speed in metric system km h Speed in...

Page 18: ...tting instructions 3 In case of any problem of the machine please contact the dealer equipment damage may be caused for non professional personnel to dismantle or repair the machine XVI Calorie calcul...

Page 19: ...se e g reduce your tempo continue for approximately 5 minutes The stretching exercises should now be repeated again remembering not to force or jerk your muscles into the stretch As you get fitter you...

Page 20: ...than 5mm Picture A If the belt has drifted to the RIGHT Picture B If the belt has drifted to the LEFT TENSIONING THE BELT If you can feel a slipping sensation when running on the treadmill the runnin...

Page 21: ...ooden platform as far as your hand can reach If you feel traces of silicone you do not need lubrication If you feel the wooden surface is dry you need lubrication Ask your seller or call the technical...

Page 22: ...21 EXPLODED DRAWING...

Page 23: ...e monitor 2 2 78 Cross tapping screw ST4 16 42 20 Computer up cover 1 79 Cross tapping screw ST4 12 10 21 Computer bottom cover 1 80 Cross tapping screw ST4 12 8 22 Motor cover 1 81 Cross tapping scre...

Page 24: ...ad 2 109 Anti skidding mat 4 51 Running board cushion 6 110 Inductor Optional 1 52 Square end cap 2 2 111 EMC Filter Optional 1 53 Square end cap 3 4 112 Audio socket optional 1 54 Square end cap 4 2...

Page 25: ...xpiry of the warranty any replacement part is covered by a 6 month warranty THE WARRANTY SHALL NOT APPLY When the machine is used for any purpose other than home use gyms clubs institutes hotels studi...

Page 26: ...25 NOTES...

Page 27: ...26...

Page 28: ...27 34 koupi Avenue Koropi P C 19441 P O Box 6201 Tel 210 66 20 921 2 Fax 210 66 20 923 E mail info xtr gr f xtrstores xtr gr Tel for all of Greece 801 11 15 100 www xtr gr...

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