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HOW TO USE A HEART RATE WORKOUT

1. Put on a chest pulse sensor.

To use a heart rate workout, you must wear a

Polar

®

-compatible chest pulse sensor (not included)

or use the handgrip pulse sensor. Note: For best

results, you should wear a chest pulse sensor.

2. Insert the key into the console.

See step 1 on page 15.

3. Select one of the heart rate workouts.

To select a heart rate workout, press the Heart

Rate Control button repeatedly until the desired

workout appears in the display. Press the Enter

button to select the desired workout.

Select your age, your weight, and the workout du-

ration using the increase and decrease buttons

next to the Enter button.

Press the Enter button

after each selection.

Your age and weight will be

saved in memory. Note: To use the constant heart

rate and variable heart rate workouts, you must

also enter your target maximum heart rate. If the

target maximum heart rate setting is changed, the

intensity level of the entire workout will change.

Note: To calculate your target maximum heart rate

see EXERCISE INTENSITY on page 33.

4. Start the walking belt.

Press the Start/Stop button to start the workout. A

moment after you press the button, the walking belt

will begin to move and the treadmill will automati-

cally adjust to the first speed and incline settings of

the workout. Hold the handrails and begin walking.

The heart rate workouts are divided into several

one-minute segments. One target heart rate setting

is programmed for each segment. The same target

heart rate setting may be programmed for consec-

utive segments. For a shorter workout, simply stop

the workout before it ends.

During all heart rate workouts, the console will reg-

ularly compare your heart rate to the target heart

rate setting. If your heart rate is too far below or

above the target heart rate setting for the current

segment, the speed of the walking belt will auto-

matically increase or decrease to bring your heart

rate closer to the target heart rate setting.

If the speed or incline setting is too high or too low

at any time during the workout, you can adjust the

setting with the Speed or Incline buttons. However,

each time the console compares your heart rate to

the target heart rate setting, the speed of the tread-

mill may automatically change to bring your heart

rate closer to the target heart rate setting.

To stop or restart the workout at any time, press

the Start/Stop button.

5. Select a display mode and monitor your

progress with the display.

See step 4 on page 18.

6. Turn on the fan if desired.

See step 7 on page 17.

7. When you are finished exercising, remove the

key from the console.

See step 8 on page 17.

CAUTION:

If you have heart prob-

lems, or if you are over 60 years of age and

have been inactive, do not use the pulse work-

outs. If you are taking medication regularly,

consult your physician to find out whether the

medication will affect your exercise heart rate.

21

Содержание FMTL39809.0

Страница 1: ...for future reference Serial Number Decal Model No FMTL39809 0 Serial No Write the serial number in the space above for reference www freemotionfitness com QUESTIONS If you have questions or if parts are damaged or missing please see HOW TO CONTACT CUS TOMER CARE on the back cover of this manual USER S MANUAL ...

Страница 2: ...HOOTING 31 EXERCISE GUIDELINES 33 PART LIST 34 EXPLODED DRAWING 36 HOW TO CONTACT CUSTOMER CARE Back Cover These drawings show the locations of the warning decals If a decal is missing or il legible see the back 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 tual size WARNING DECAL PLACEMENT FREEMOTION is a reg...

Страница 3: ...w the in structions on page 13 No other appliance should be on the same circuit as the treadmill Do not use an extension cord 12 Keep the power cord away from heated sur faces 13 Never move the walking belt while the power is turned off Do not operate the treadmill if the power cord or plug is damaged or if the treadmill is not working properly See TROUBLESHOOTING on page 31 if the tread mill is n...

Страница 4: ... any opening on the treadmill 23 DANGER Always unplug the power cord immediately after use before cleaning the treadmill and before performing the main tenance and adjustment procedures de scribed in this manual Never remove the motor hood unless instructed to do so by an authorized service representative Servicing other than the procedures in this manual should be performed by an authorized servi...

Страница 5: ...er read ing this manual please see the back cover of this manual 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 Before reading further please review the drawing below and familiarize yourself with the labeled parts BEFORE YOU BEGIN Handrail Console Ke...

Страница 6: ... cloth and a mild non abrasive cleaner Assembly requires the included hex key and your own Phillips screwdriver Use 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 parentheses is the quantity needed for assembly Note If a part is not in the hardware ki...

Страница 7: ... that the Power Cord not shown is un plugged Be care ful not to pinch the Power Cord Slide the Upright Cover not shown off the Upright 81 Orient the Upright 81 with the plastic ties and the Right sticker on the side shown Set the Upright on the tabs on the Frame 53 Attach the Upright to the Frame with six 3 8 x 3 1 4 Patch Bolts 1 and six 3 8 Flat Washers 41 Start all six Patch Bolts before tighte...

Страница 8: ...r on the Upright and set the handrail assembly on the Upright Be care ful not to pinch any wires Attach the handrail assembly to the crossbar on the Upright 81 with two 3 8 x 2 3 4 Bolts 2 and two 3 8 Flat Washers 41 Handrail Assembly 4 3 Slide the Upright Cover 80 downward onto the Upright 81 Be careful not to pinch the Upright Wire 111 Be careful not to hit the ceiling 111 80 3 81 81 2 Bracket 1...

Страница 9: ...WER IS TURNED ON Insert the excess wires downward into the Upright Cover 80 Set the Console 101 on the handrail assembly Be careful not to pinch any wires 101 5 Console Wires 111 Console Wire Handrail Wires Handrail Wire 6 Align the holes in the Console 101 with the holes in the handrail assembly and the holes in the Upright 81 Attach the Console and the handrail assembly to the Upright with two 3...

Страница 10: ...he Upright Cover 80 and sit inside the grooves on the Upright Cover Tighten two 6 x 5 8 Machine Screws 110 into the Upright Cover 80 in the locations shown Be careful not to overtighten the Machine Screws Teeth 80 102 8 Tighten the two 3 8 x 3 1 4 Patch Bolts 1 8 7 110 110 1 ...

Страница 11: ... Machine Screws 3 Be careful not to overtighten the Machine Screws 10 Handrail Assembly 4 4 11 3 9 Handrail Assembly 86 3 9 Remove the packaging from the Handrail Cover 86 Attach the Handrail Cover to the handrail assembly with six 8 x 2 1 4 Machine Screws 3 Start all six Machine Screws but do not tighten them yet Start the indicated Machine Screws first First First ...

Страница 12: ...s 36 turn the Leveling Foot clockwise or counter clockwise until the rocking motion is eliminated and then retighten the Nut 64 11 12 Make sure that all parts are properly tightened before you use the treadmill If there are sheets of clear plastic on the treadmill decals remove the plastic To protect the floor or carpet place a mat under the tread mill Note Extra hardware may be included Keep the ...

Страница 13: ...n adapter or an ex tension cord The recep tacle must be earthed WARRANTY INFORMATION The warranty for this product does not cover damage or equipment failure caused by electric wiring not in compliance with electrical codes or the specifications in this manual or failure to provide reasonable and necessary maintenance as outlined in this manual Any failure or damage caused by unauthorized ser vice...

Страница 14: ...re your fitness level or your VO2 max The console also features the new iFit interactive workout system The iFit system is compatible with iFit interactive workout cards containing workouts de signed to help you achieve specific fitness goals For example lose unwanted pounds with the iFit weight loss workout or train for a long distance run with the iFit marathon workout iFit workouts automaticall...

Страница 15: ...n either miles or kilometers For simplicity all instruc tions in this section refer to miles HOW TO USE THE MANUAL MODE 1 Insert the key into the console See HOW TO TURN ON THE POWER at the left The incline will automatically rise the maximum in cline level and then return to the minimum incline level 2 Select the manual mode Each time the key is inserted the manual mode will be selected If you ha...

Страница 16: ...or minutes per kilometer The speed of the walking belt The incline level of the treadmill Regardless of which display mode you select the speed or incline setting will appear in the display for a few seconds each time you change the setting The lower left and lower right displays will show the incline of the treadmill and the speed of the walking belt As you switch between workouts and the manual ...

Страница 17: ...r work out press the Interval Workouts button the Terrain Workouts button or the Random Workouts button repeatedly until the name of the desired workout appears in the dis play Interval workouts use speed settings to pro vide a personalized workout Terrain workouts use speed and incline settings to simulate an actual walking experience Random workouts use preset speed and incline settings Note To ...

Страница 18: ...the display and the last segment ends The walking belt will then slow to a stop If the speed or incline setting is too high or too low at any time during the workout you can manually override the setting by pressing the Speed or Incline buttons however when the next segment of the workout begins the treadmill will auto matically adjust to the speed and incline set tings for the next segment Note I...

Страница 19: ... Note To use the cross country workouts you must also enter your distance goal To use a manual control workout enter your time distance or calorie goal 3 Start the walking belt Press the Start Stop button to start the workout A moment after you press the button the walking belt will begin moving Hold the handrails and begin walking During the workout the profile will show the speed of the walking ...

Страница 20: ...he Enter button after each selection Note To use the Ebbeling Fitness Test you must also enter your gender 4 Start the walking belt Press the Start Stop button to start the workout A moment after you press the button the treadmill will automatically adjust to the first speed and in cline settings of the fitness test Begin walking on the treadmill Note For the most accurate results do not hold the ...

Страница 21: ...art rate workouts are divided into several one minute segments One target heart rate setting is programmed for each segment The same target heart rate setting may be programmed for consec utive segments For a shorter workout simply stop the workout before it ends During all heart rate workouts the console will reg ularly compare your heart rate to the target heart rate setting If your heart rate i...

Страница 22: ...segment of the workout The height of the flashing segment indicates the incline setting for the current segment At the end of each segment a series of tones will sound and the next segment of the pro file will begin to flash If a new speed or incline set ting is programmed for the next segment of the workout the speed or incline setting will appear at the top of the display for a few moments to al...

Страница 23: ... speed and in cline settings of the workout Hold the handrails and begin walking The voice of a personal trainer will guide you through the workout To hear the personal trainer plug headphones not included into the head phone jack near the audio jack At the end of each segment a series of tones will sound If a new speed or incline setting is pro grammed for the next segment of the workout the spee...

Страница 24: ... incline will lower to the lowest setting and the screen saver will appear Press the Display button to move to the default vol ume Set the default volume if desired Next press the Display button to move to the next screen You may be able to select one of five lan guages for the displays If desired select a lan guage for the displays 3 Create a custom workout If desired create a custom workout Pres...

Страница 25: ...lift the tread mill by the handrail Raise the handle until the tread mill rolls freely on the wheels Carefully roll the treadmill to the desired location and then lower it to the level po sition CAUTION To reduce the risk of injury use ex treme caution while moving the treadmill Do not at tempt to move the treadmill over uneven surfaces After the treadmill is placed in the location where it will b...

Страница 26: ... the screens Do not spray cleaner directly onto the treadmill or use ammonia or acid based cleaners 3 Make sure that the walking belt is centered and properly tightened If it is centered and runs smoothly do not make any adjustments If the walking belt needs to be adjusted see page 32 MONTHLY MAINTENANCE 1 Unplug the power cord Remove the four 5 16 x 1 2 Bolts 16 attaching the Motor Hood 66 and li...

Страница 27: ...llow the instructions below to replace the walking platform and or the walking belt Make sure to keep track of which holes the screws go in 1 Remove the key and unplug the power cord Remove the four 5 16 x 1 2 Bolts 16 and the Motor Hood 66 2 Remove the four 8 x 5 8 Machine Screws 136 only one side is shown 3 Remove the Right Cap Insert Bracket 124 and the Left Cap Insert Bracket not shown Then re...

Страница 28: ...ing Belt onto the Walking Platform 44 Follow steps 1 5 in reverse order Turn both 3 8 x 2 1 2 Roller Bolts 7 clockwise four times only Go to step 7 6 Remove the Walking Belt 46 and the Walking Platform 44 from the treadmill Then remove the Walking Belt from the Walking Platform Remove the twelve 3 8 x 1 5 8 Bolts 5 and the 3 8 Locknuts 34 Slide the Rear and Front Platform Brackets 47 48 off the Wa...

Страница 29: ...y press one foot against the moving Walking Belt If the Walking Belt stops moving re move the key from the console unplug the power cord and turn the two 3 8 x 2 1 2 Roller Bolts 7 clockwise one time Continue to test the tension of the Walking Belt until the Walking Belt no longer slips Make sure to keep the Walking Belt centered If the Idler Roller 63 stops mov ing do not further tighten the Roll...

Страница 30: ...essively the treadmill may be dam aged and the warranty will be voided Weekly Maintenance Inspect and tighten all ex ternal parts of the treadmill Clean the treadmill Check the walking belt for proper tension and alignment Remove the motor hood and vacuum the motor compart ment Check the motor belt for cracks and other wear Check the motor for arc ing check for noises or odors Monthly Maintenance ...

Страница 31: ...he switch has tripped wait for five minutes and then press the switch to the on position 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 back cover of this manual PROBLEM The incline of the tr...

Страница 32: ...king belt is off center remove the key and UNPLUG THE POWER CORD If the walking belt has shifted to the left use the hex key to turn the left idler roller bolt clockwise 1 2 of a turn if the walk ing belt has shifted to the right turn the left idler roller bolt counterclockwise 1 2 of a turn Be careful not to overtighten the walking belt Plug in the power cord insert the key and run the treadmill ...

Страница 33: ...e 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...

Страница 34: ...ear Platform Bracket Cover 44 1 Walking Platform 45 2 Belt Guide 46 1 Walking Belt 47 1 Rear Platform Bracket 48 1 Front Platform Bracket 49 2 Platform Cushion 50 2 10 x 3 4 Screw 51 1 Reed Switch 52 2 Power Cord Grommet Screw 53 1 Frame 54 1 Drive Motor 55 4 Motor Bushing 56 1 Motor Mounting Plate 57 1 Motor Belt 58 1 Left Rear Cap Insert 59 1 Rear Cap 60 1 Left Cap Insert Bracket 61 1 Right Rear...

Страница 35: ...sh Warning Decal 118 1 Large French Warning Decal 119 2 Caution Decal 120 3 Voltage Warning Decal 121 2 English Warning Decal 122 1 French Warning Decal 123 1 Motor Bracket 124 1 Right Cap Insert Bracket 125 1 4 Console Ground Wire 126 1 8 Wire Tie 127 4 Platform Bracket Bushing 128 1 Electronics Bracket 129 2 Lift Motor Washer 130 2 Wire Tie 131 2 5 16 x 1 1 4 Bolt 132 3 10 x 1 4 Screw 133 2 6 x ...

Страница 36: ...10 34 34 34 34 34 34 23 24 24 62 89 43 45 65 112 119 119 89 127 127 123 114 114 100 23 7 33 41 11 31 8 8 55 20 50 7 33 41 59 117 118 136 60 136 142 9 131 136 136 58 124 61 142 140 57 9 40 36 24 24 131 132 138 28 141 134 134 36 64 9 9 9 36 143 143 120 120 42 51 EXPLODED DRAWING A Model No FMTL39809 0 R0910A 36 ...

Страница 37: ... 16 75 17 17 37 37 17 17 6 13 15 34 34 76 77 77 78 7 79 115 115 35 35 129 14 129 6 135 23 108 23 23 128 109 139 135 135 23 106 136 24 24 69 68 24 30 30 30 24 71 52 137 133 120 136 136 17 40 40 9 9 146 144 145 32 EXPLODED DRAWING B Model No FMTL39809 0 R0910A ...

Страница 38: ...0 86 87 88 25 93 94 95 84 83 87 25 82 80 18 3 81 3 18 18 3 26 26 26 30 30 25 25 25 23 19 19 19 19 19 4 4 3 96 116 116 121 121 122 126 110 110 1 1 2 41 41 41 41 41 41 24 24 136 136 EXPLODED DRAWING C Model No FMTL39809 0 R0910A 38 ...

Страница 39: ...39 26 26 23 23 23 23 27 27 107 101 102 99 97 98 25 25 25 25 24 1 1 23 23 24 24 24 25 25 29 39 40 40 103 104 105 125 25 130 41 41 EXPLODED DRAWING D Model No FMTL39809 0 R0910A ...

Страница 40: ...the product see the front cover of this manual before contacting Customer Care If you are ordering replacement parts please also note the key number and description of each part see the PART LIST and the EXPLODED DRAWING near the end of this manual In the United States and Canada Call 1 800 201 2109 Mon Fri 8 a m 5 p m MT Write FreeMotion Fitness 1500 South 1000 West Logan UT 84321 9813 United Sta...

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