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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 any

exercise program, consult your physician.

This is especially important for persons over

age 35 or persons with pre-existing 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.

Содержание HealthRider H75T

Страница 1: ...DO NOT CON TACT THE STORE please contact Customer Care IMPORTANT Please register this product see the limited warranty on the back cover of this manual before contacting Customer Care CALL TOLL FREE 1...

Страница 2: ...RAWING 32 ORDERING REPLACEMENT PARTS Back Cover LIMITED WARRANTY Back Cover HealthRider is a registered trademark of ICON IP Inc 2 This drawing shows the locations of the warning decals If a decal is...

Страница 3: ...suppres sor not included and plug the surge sup pressor into a grounded circuit capable of carrying 15 or more amps No other appliance should be on the same circuit Do not use an extension cord 12 Use...

Страница 4: ...treadmill 22 Do not change the incline of the treadmill by placing objects under the treadmill 23 When folding or moving the treadmill make sure that the storage latch is holding the frame securely i...

Страница 5: ...ill If you have questions after read ing this manual 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 num...

Страница 6: ...ive cleaner Assembly requires the included hex keys and your own Phillips screwdriver and adjustable wrench Use the drawings below to identify the assembly hardware The number in parentheses below eac...

Страница 7: ...dmill onto its left side Partially fold the Frame 54 so that the treadmill is more stable Do not fully fold the Frame until the treadmill is completely assembled Attach two Base Pads 88 to the Base 85...

Страница 8: ...y through the Right Upright 3 112 Wire Tie 79 85 79 4 Have a second person hold the Right Upright 112 against the Base 85 with the Right Upright positioned as shown Be careful not to pinch the Upright...

Страница 9: ...ghten the Nut the Wheel must turn freely With the help of a second person tip the tread mill so that the Base 85 is flat on the floor 5 10 92 5 9 85 111 6 54 A 6 Hold the Right Handrail 107 which is m...

Страница 10: ...ight 112 8 112 111 78 77 9 Have a second person hold the console assem bly near the Right Upright 112 Connect the Upright Wire 79 to the console wire See the inset drawing The connectors should slide...

Страница 11: ...Repeat this step on the left side of the tread mill Then fully tighten the six 5 16 x 1 Bolts 12 Console Assembly 10 12 112 4 12 11 Slide the Right Upright Cover 78 up against the console assembly At...

Страница 12: ...Bracket 89 and the Storage Latch 80 to the Base 85 with two 3 8 x 2 Bolts 2 and two 3 8 Nuts 5 Attach the upper end of the Storage Latch 80 to the bracket on the Frame 54 with a 3 8 x 2 Bolt 2 and a 3...

Страница 13: ...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 g...

Страница 14: ...stem enables the console to ac cept iFit interactive workout cards containing workouts designed to help you achieve specific fitness goals For example lose unwanted pounds with the 8 week Weight Loss...

Страница 15: ...athletic shoes while using the treadmill The first time the treadmill is used observe the alignment of the walking belt and center the walking belt if nec essary see page 27 Note The console can displ...

Страница 16: ...time The distance that you have walked or run The number of laps you have completed There are four laps in a mile The incline setting of the treadmill whenever the incline setting changes Your heart...

Страница 17: ...ntacts avoid moving your hands When your pulse is detected one or two dashes will appear and then your heart rate will be shown In addition each time your pulse is detected a peak will appear in the l...

Страница 18: ...rrent seg ment indicates the speed setting At the end of each segment a series of tones will sound and the arrow will move to the next segment If a different speed and or incline setting is programmed...

Страница 19: ...cline setting can be programmed for each seg ment An arrow will appear below the current segment of the workout The height of the current segment in dicates the speed setting To program a speed set t...

Страница 20: ...grammed for consecutive seg ments The custom workout will function in the same way as a preset workout see step 3 on page 18 If desired you can redesign the workout while using it To change the speed...

Страница 21: ...e but ton to start the workout A moment after you press the button the treadmill will automatically adjust to the first speed and incline settings for the workout Hold the handrails and begin walking...

Страница 22: ...crease button to change the unit of measurement if desired The console features a display demo mode designed to be used if the treadmill is displayed in a store While the demo mode is turned on the co...

Страница 23: ...e storage position Make sure that the latch knob 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 direct sunlight...

Страница 24: ...d 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 To decrease the possibility of in...

Страница 25: ...reset off circuit breaker see the drawing above If the circuit breaker has tripped wait for five minutes and then press the switch to the reset position b Make sure that the power cord is plugged in I...

Страница 26: ...r a few seconds re insert 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 b...

Страница 27: ...the power cord insert the key and run the treadmill for a few minutes Repeat until the walking belt is centered b If the walking belt slips when walked on first remove the key and UNPLUG THE POWER COR...

Страница 28: ...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...

Страница 29: ...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...

Страница 30: ...40 2 Cotter Pin 41 4 6 x 3 8 Speaker Screw 42 2 Platform Cushion 43 1 Warning Decal 44 1 5 32 Hex Key 45 1 3 16 Hex Key 46 2 Belt Guide 47 2 Isolator 48 2 Frame Spacer 49 1 Magnet 50 1 Walking Platfo...

Страница 31: ...107 1 Right Handrail 108 2 Handrail Cap 109 1 Key Clip 110 1 Audio Wire 111 1 Left Upright 112 1 Right Upright 113 1 Latch Cap 8 White Wire M F 4 Black Wire M F 4 Red Wire M F 8 Blue Wire M F User s M...

Страница 32: ...50 54 25 55 27 51 47 20 46 32 22 38 58 28 28 43 57 24 36 42 56 56 28 52 33 33 59 36 24 83 19 46 20 60 16 53 19 19 19 19 19 19 19 42 28 38 44 45 26 80 81 5 2 113 18 26 26 26 EXPLODED DRAWING A Model N...

Страница 33: ...62 61 23 40 30 37 21 40 69 31 72 1 70 75 16 73 66 68 67 64 65 74 71 15 1 15 15 39 15 15 63 1 48 5 1 15 76 16 16 37 37 5 90 1 1 13 82 EXPLODED DRAWING B Model No HRTL78509 0 R1209A 33...

Страница 34: ...91 79 88 34 17 86 86 1 1 17 34 91 10 2 5 89 8 9 10 5 92 6 5 92 88 8 87 88 8 87 88 8 9 111 112 79 12 4 12 12 4 12 1 6 1 77 78 1 1 1 85 34 EXPLODED DRAWING C Model No HRTL78509 0 R1209A...

Страница 35: ...8 110 95 1 1 3 11 3 11 98 102 1 1 1 105 1 35 97 1 1 99 103 104 94 7 7 41 41 100 7 93 7 96 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 16 16 100 101 103 103 107 1 84 14 1 1 29 35 35 EXPLODED DRAWING D Model No HRTL7...

Страница 36: ...s not extend to any damage to a product caused by or attributable to freight damage abuse misuse improper or abnormal usage or repairs not provided by an ICON authorized service cen ter to products us...

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