9
4
ASSEMBLY
The help of a second person is recommended.
Set the treadmill in a cleared area and remove all packing
materials. Do not dispose of the packing materials until assembly is completed.
Assembly requires only the
included hex key and wrench .
The following guidelines will help you to plan your
exercise program. Remember that proper nutrition and
adequate rest are essential for successful results.
WHY EXERCISE?
Exercise has proven essential for good health and
well-being. A well-rounded exercise program helps to
develop a stronger and more efficient heart, improved
respiratory function, increased stamina, better weight
management, increased ability to handle stress, and
greater self-esteem.
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
recommended 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 are your “training
zone.” The lower two numbers are recommended
heart rates for fat burning; the highest number is the
recommended heart rate for aerobic exercise.
Burning Fat
To burn fat effectively, you must exercise at the proper
intensity level for a sustained period of time. During
the first few minutes of exercise, your body uses easi-
ly accessible
carbohydrate
calories for energy. 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 intensity of your exercise until your
heart rate is between the lower two numbers in your
training zone as you exercise.
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 effective aerobic
exercise, adjust the intensity of your exercise until
your heart rate is near the highest number in your train-
ing zone.
HOW TO MEASURE YOUR HEART RATE
To measure your
heart rate, stop exer-
cising and place two
fingers on your wrist
as shown. Take a
six-second heartbeat
count, and multiply
the result by ten to
find your heart rate.
(A six-second count is used because your heart rate
drops quickly when you stop exercising.) If your heart
rate is too high, decrease the intensity of your exer-
cise. If your heart rate is too low, increase the intensity
of your exercise.
WORKOUT GUIDELINES
Each workout should include the following three impor-
tant parts:
A warm-up
, consisting of five to ten minutes of
stretching and light exercise. This will increase your
body temperature, heart rate, and circulation in prepa-
ration for exercise.
Training zone exercise
, including 20 to 30 minutes of
exercise with your heart rate in your training zone.
CONDITIONING GUIDELINES
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.
38
13
13
13
37
37
38
Holes
Bracket
1. Identify the Right Upright (36); the Resistance
Control/Cable (44) is routed through the Right Upright.
Place the Base (14) near the Right Upright and the
Frame (29). Have another person hold the Right Upright
against the Base as shown.
Attach the Right Upright (36) to the Base (14) with two
M8 x 63mm Bolts (38), two M8 Curved Washers (37),
and two M8 Nylon Nuts (13) as shown. Make sure that
the Curved Washers are turned so they conform to the
curve of the Base.
Do not tighten the Nylon Nuts yet.
Attach the Left Upright (35) to the Base (14) in the same
way. Make sure that the Left Upright is oriented so the
two indicated holes are on the side shown.
Do not tight-
en the Nylon Nuts yet.
2. Raise the Left Upright (35) and the Right Upright (36) to
the position shown.
Attach the Hood (28) to the front of the Frame (29) with
two M5 x 10mm Bolts (10).
2
10
10
28
35
36
29
1
36
35
14
44
37
37
3a
3. See drawing 3a. Hold the front of the Frame (29)
between the Left Upright (35) and the Right Upright (not
shown). Locate the small incline knob on each side of
the Frame. Slide the knobs into one of the three sets of
slots in the brackets on the Uprights.
Make sure that
the knobs are fully inserted at the same height.
Look under the Frame (29) near the Left Upright (35).
See drawing 3b. Locate the Clip (11) attached to the
underside of the Frame. Insert the Reed Switch (6) into
the Clip as shown. Next, locate the Magnet (12) on the
left Flywheel (9). Turn the Flywheel until the Magnet is
aligned with the Reed Switch.
Move the Reed Switch
so that there is a 3 mm (1/8 in.) gap between the
Reed Switch and the Magnet.
Then, tighten the M4 x
12mm Screw (3) in the Clip.
Bracket
Knob
29
12
9
3
11
6
3 mm
View from
beneath
35
3b
29
