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23

EXERCISE GUIDELINES

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 

exercise, which is activity that requires large amounts 

of oxygen for prolonged periods of time. For aerobic 

exercise, 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 stretch-

ing 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 

between 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.

    WARNING:

 Before beginning this 

or any exercise program, consult your physi-

cian. This is especially important for persons 

over age 35 or persons with pre-existing 

health problems.

The heart rate monitor is not a medical device. 

Various factors may affect the accuracy of 

heart rate readings. The heart rate monitor is 

intended only as an exercise aid in determin-

ing heart rate trends in general.

Содержание EBRTL39515.0

Страница 1: ...this manual for future reference Model No EBRTL39515 0 Serial No Write the serial number in the space above for reference Serial Number Decal CUSTOMER CARE If you have questions PLEASE CONTACT OUR CU...

Страница 2: ...RE YOU BEGIN 6 PART IDENTIFICATION CHART 7 ASSEMBLY 8 HOW TO USE THE TREADMILL 14 HOW TO FOLD AND MOVE THE TREADMILL 20 MAINTENANCE AND TROUBLESHOOTING 21 EXERCISE GUIDELINES 23 PART LIST 24 EXPLODED...

Страница 3: ...rd see page 14 plug the power cord into an earthed circuit No other appliance should be on the same circuit 13 If an extension cord is needed use only a 3 conductor 14 gauge 1 mm2 cord that is no long...

Страница 4: ...hange the incline of the treadmill by placing objects under the treadmill 26 Never insert any object into any opening on the treadmill 27 Inspect and properly tighten all parts of the treadmill regula...

Страница 5: ...5 WARNING DECAL PLACEMENT 305284 This drawing shows the locations of the warning decals Note The decals may not be shown at actual size...

Страница 6: ...anual 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 manua...

Страница 7: ...Screw 8 6 PART IDENTIFICATION CHART Use the drawings below to identify small parts used for assembly The number in parentheses below each draw ing is the key number of the part from the PART LIST near...

Страница 8: ...ing materials Do not dispose of the packing materials until you finish all assembly steps After shipping there may be an oily substance on the exterior of the treadmill This is normal If there is an o...

Страница 9: ...insert the Upright Wire into the lower end of the Right Upright as you pull the other end of the wire tie out of the top of the Right Upright 4 Lay the Right Upright 76 near the Base 74 as shown Attac...

Страница 10: ...drail and the Right Upright do not fully tighten the Screws yet Attach the Left Handrail not shown in the same way Note There are no wires on the left side 76 63 5 64 6 6 7 6 5 Hold the Right Upright...

Страница 11: ...r indicated screws C 8 C C 7 7 Set the console assembly face down on a soft surface to avoid scratching the console assembly Remove and discard the two indicated screws B Then remove the Console Cross...

Страница 12: ...OLE MAY BECOME DAMAGED WHEN YOU TURN ON THE POWER Then remove the wire tie from the Upright Wire Then connect the console wire to the ground wire on the Console Crossbar 61 64 10 63 61 Ground Wires Co...

Страница 13: ...12 8 Knob 11 11 Insert the wires into the Right Handrail 64 through the indicated hole as you set the con sole assembly on the Left and Right Uprights 66 76 Make sure that no wires are pinched Attach...

Страница 14: ...the indicated end of the power cord into the socket on the treadmill 2 Plug the power cord into an appropriate outlet that is properly installed and earthed in accordance with all local codes and ord...

Страница 15: ...ou can even listen to your favorite workout music or audio books with the console s sound system while you exercise To turn on the power see page 16 To use the man ual mode see page 16 To use a preset...

Страница 16: ...p by carefully taking a few steps back ward if the key is not pulled from the console adjust the position of the clip HOW TO USE THE MANUAL MODE 1 Insert the key into the console See HOW TO TURN ON TH...

Страница 17: ...alked or run the approximate number of calories you have burned or the speed of the walking belt Press the Priority Display button repeatedly until the upper display shows the information that you are...

Страница 18: ...of each segment a series of tones will sound and the next segment of the profile will begin to flash If a different speed and or incline setting is programmed for the next segment the speed and or inc...

Страница 19: ...will function normally when you plug in the power cord press the power switch into the reset position and insert the key into the console However when you remove the key the displays will remain lit...

Страница 20: ...ed at the left CAUTION Make sure that the latch pin is rest ing securely against the walking platform Moving the treadmill may require two people 1 Hold the frame and one of the handrails and place on...

Страница 21: ...the switch has tripped wait for five minutes and then press the switch back in 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 p...

Страница 22: ...spect that the walking belt needs more lubricant see the front cover of this manual d If the walking belt still slows when walked on see the front cover of this manual SYMPTOM The walking belt is off...

Страница 23: ...c Exercise If your goal is to strengthen your cardiovascular system you must perform aerobic exercise which is activity that requires large amounts of oxygen for prolonged periods of time For aerobic...

Страница 24: ...ight Foot Rail 42 1 Idler Roller 43 1 Left Rear Foot 44 4 Wire Tie 45 1 Drive Motor Belt 46 1 Right Rear Foot 47 8 10 Flat Washer 48 1 Motor Hood 49 1 Incline Motor 50 2 Lift Frame Bushing 51 1 Lift F...

Страница 25: ...36 14 14 14 11 14 14 14 43 46 11 42 17 35 65 65 25 25 19 19 4 38 24 24 20 20 1 1 80 11 1 45 14 14 14 14 14 14 14 47 47 47 47 47 47 47 47 14 18 78 78 77 28 14 79 77 28 14 79 1 37 81 22 67 41 EXPLODED...

Страница 26: ...26 52 4 4 54 53 48 13 51 32 15 16 16 49 4 55 4 4 4 26 10 26 50 50 13 13 4 4 10 4 4 EXPLODED DRAWING B Model No EBRTL39515 0 R0914A...

Страница 27: ...72 34 34 71 34 71 69 10 75 70 70 8 68 70 2 3 2 3 3 2 62 4 8 8 61 59 5 6 4 4 4 7 6 63 63 73 64 60 60 1 7 6 4 4 4 4 23 23 5 6 70 12 12 4 21 44 76 1 33 33 4 56 58 57 4 4 4 4 73 4 4 EXPLODED DRAWING C Mo...

Страница 28: ...ing the product at Polishop s option For warranty assistance the customer should contact Polishop Customer Service at 011 3444 0175 This warranty does not extend to freight damage to the product This...

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