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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.

To measure your heart rate during exercise, use the
pulse sensor. 

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 pulse is in your
training zone for 20 to 60 minutes. (During the first few
weeks of your exercise program, do not keep your
pulse in your training zone for longer than 20 minutes.)
Breathe regularly and deeply as you exercise—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.

                       

Содержание 760 Coolaire

Страница 1: ...are missing or damaged parts we will guarantee complete sat isfaction through direct assis tance from our factory TO AVOID DELAYS PLEASE CALL DIRECT TO OUR TOLL FREE CUSTOMER HOT LINE The trained tech...

Страница 2: ...ATION AND ADJUSTMENT 11 HOW TO FOLD AND MOVE THE TREADMILL 24 TROUBLESHOOTING 26 CONDITIONING GUIDELINES 29 PART LIST 31 ORDERING REPLACEMENT PARTS Back Cover LIMITED WARRANTY Back Cover Note An EXPLO...

Страница 3: ...If an extension cord is needed use only a 3 conductor 1mm2 14 gauge cord that is no longer than 5 ft 12 Keep the power cord away from heated sur faces 13 Never move the walking belt while the power is...

Страница 4: ...r or VCR when you are not using them 23 Inspect and properly tighten all parts of the treadmill regularly 24 Never insert any object into any opening 25 DANGER Always unplug the power cord immediately...

Страница 5: ...ent toll free at 1 800 999 3756 Monday through Friday 6 a m until 6 p m Mountain Time ex cluding holidays To help us assist you please note the product model number and serial number before calling Th...

Страница 6: ...left side 36 74 30 29 59 Brackets 61 97 1 1 4 Washer 39 4 1 4 Silver Star Washer 77 4 1 Tek Screw 80 2 5 16 Star Washer 36 4 Extension Leg Bolt 96 4 Silver Ground Screw 103 1 3 4 Screw 108 10 4 Bolt...

Страница 7: ...2 in the same way With the help of a second person carefully tip the tread mill so the Upright Base 97 is flat on the floor 92 97 Decal 92 4 Hold the Pulse Bar 71 in the position shown Locate the puls...

Страница 8: ...le Base 101 111 109 30 29 7c 74 Pulse Wire 7a 7b Correct Incorrect 74 Knob Spring Collar Pin 82 29 79 6 5 The box inside of the Pulse Bar 71 fits into a cavity in the pulse bar bottom orient the pulse...

Страница 9: ...f the floor and the rocking motion is eliminated Note If necessary tip the treadmill and use a phillips screwdriver to turn the Leveling Feet 9 95 94 94 97 8 Set the Console Base 101 on the Uprights 2...

Страница 10: ...iner that may trap moisture Do not expose the chest pulse sensor to direct sunlight for extended periods of time do not expose it to temperatures above 122 Fahrenheit 50 Celsius or below 14 Fahrenheit...

Страница 11: ...nductor and a grounding plug Plug the indicated end of the power cord into the socket on the treadmill See drawing 2 Plug the power cord into an outlet that is prop erly installed and grounded in acco...

Страница 12: ...the included audio cable you can connect the treadmill to your home stereo portable stereo or computer and play special iFIT com CD and video programs iFIT com CDs and videocassettes are available sep...

Страница 13: ...s Each time a button is pressed the speed setting will change by 0 1 mph if a button is held down the speed setting will change in increments of 0 5 mph To change the speed setting quickly press the Q...

Страница 14: ...e key and then reinsert the key Measure your heart rate if desired You can measure your heart rate using either the handgrip pulse sensor or the chest pulse sensor To use the hand grip pulse sen sor f...

Страница 15: ...nt Segment column and the column to the right will flash and a series of tones will sound In addition if the speed and or incline of the treadmill is about to change the Speed display and or the Dista...

Страница 16: ...You must wear the chest pulse sensor to use a heart rate program Put on the chest pulse sensor See page 10 Insert the key fully into the console See HOW TO TURN ON THE POWER on page 13 Select a heart...

Страница 17: ...ase or decrease to bring your heart rate closer to the target heart rate If the speed reaches the maximum speed setting of the program see step 4 at the left and your heart rate is still too far below...

Страница 18: ...D player Plug your headphones into the other side of the Y adapter HOW TO CONNECT YOUR PORTABLE STEREO Note If your stereo has an RCA type AUDIO OUT jack see instruction A below If your stereo has a 3...

Страница 19: ...e LINE OUT jack on your stereo HOW TO CONNECT YOUR COMPUTER Note If your computer has a 3 5mm LINE OUT jack see instruction A If your computer has only a PHONES jack see instruction B A Plug one end o...

Страница 20: ...com CD or video program Insert the key into the console See HOW TO TURN ON THE POWER on page 13 Select the iFIT com mode When the key is inserted the manual mode will be se lected To use iFIT com CDs...

Страница 21: ...p 1 on page 20 Note If the speed or incline of the treadmill does not change when a chirp is heard Make sure that the iFIT com indicator is lit and that the Time Pace display is not flashing If the Ti...

Страница 22: ...begin walking During the program an electronic chirping sound will alert you when the speed and or incline of the treadmill is about to change CAUTION Always listen for the chirp and be prepared for...

Страница 23: ...oved The Time Pace display will show the total number of hours the treadmill has been used An E for English miles or an M for metric kilometers will appear in the Speed dis play Press the Speed s s bu...

Страница 24: ...he frame is past the latch pin Slowly release the latch knob Make sure that the frame is securely held by the latch pin To protect the floor or carpet from damage place a mat under the treadmill Keep...

Страница 25: ...latch knob to the left and hold it Pivot the treadmill down until the frame is past the latch pin 2 Hold the treadmill firmly with both hands and lower the tread mill to the floor CAUTION To decrease...

Страница 26: ...ated on the treadmill frame near the power cord see c above If the circuit breaker has tripped wait for five minutes and then press the switch back in b Make sure that the power cord is plugged in If...

Страница 27: ...in the power cord in sert the key and run the treadmill for a few minutes Repeat until the walking belt is properly tightened c If the walking belt still slows when walked on please call our Customer...

Страница 28: ...a If the heart rate monitor does not function properly see CHEST PULSE SENSOR TROUBLE SHOOTING on page 10 b If the heart rate monitor still does not function properly the battery should be changed To...

Страница 29: ...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 oxyg...

Страница 30: ...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 31: ...Top Endcap 76 4 4 Bolt 77 4 1 4 Silver Star Washer 78 1 Photo Switch Wire 79 2 Latch Screw 80 2 1 Tek Screw 81 1 Filter Wire 82 1 Latch Housing 83 1 Controller Wire 84 1 Splitter 85 1 Optic Disk 86 2...

Страница 32: ...20 38 21 37 38 33 20 23 20 21 22 24 55 108 57 58 56 52 54 53 52 52 52 51 47 49 50 8 7 5 6 8 7 6 5 41 40 39 12 93 112 83 78 81 85 115 70 98 118 40 40 35 35 86 87 86 87 56 105 44 53 53 44 44 124 103 10...

Страница 33: ...10 108 108 108 108 108 108 108 108 101 109 51 116 44 44 71 103 108 97 89 90 94 20 91 92 95 96 89 20 94 90 91 92 95 96 75 108 99 80 100 38 20 20 38 74 103 99 80 74 75 100 39 39 76 77 108 108 77 76 108...

Страница 34: ...product caused by or attributable to freight damage abuse mis use improper or abnormal usage or repairs not provided by an ICON authorized service center prod ucts used for commercial or rental purpos...

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