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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 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 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 PFTL01299.0

Страница 1: ...ual for future reference QUESTIONS If you have questions or if parts are damaged or missing DO NOT CON TACT THE STORE please contact Customer Care IMPORTANT Please register this product see the limite...

Страница 2: ...DRAWING 32 ORDERING REPLACEMENT PARTS Back Cover LIMITED WARRANTY Back Cover This drawing shows the locations of the warning decals If a decal is missing or illegible call the telephone number on the...

Страница 3: ...an extension cord 12 Use only a single outlet surge suppressor that meets all of the specifications described on page 14 To purchase a surge suppressor see your local PROFORM dealer or call the tele...

Страница 4: ...ition 23 Never insert any object into any opening on the treadmill 24 Inspect and properly tighten all parts of the treadmill regularly 25 DANGER Always unplug the power cord immediately after use bef...

Страница 5: ...If you have questions after read ing this manual please see the front cover of this man ual To help us assist you please note the product model number and serial number before contacting us The model...

Страница 6: ...the included hex keys and your own Phillips screwdriver adjustable wrench needlenose pliers and scissors Use the drawings below to identify the assembly hardware The number in parentheses below each...

Страница 7: ...it out of the indicated hole If necessary use the plastic tie to pull the Upright Wire out of the hole Hold a Wheel 95 inside a Wheel Housing 96 Press a Wheel Axle 97 through the Wheel Next press the...

Страница 8: ...rs 4 Identify the Right Upright 83 which is marked with a Right sticker Orient the Right Upright Cover 86 as shown Slide the Right Upright Cover onto the lower end of the Right Upright Have a second p...

Страница 9: ...and 3 8 Star Washer 11 Hold the Left Upright 82 against the Left Upright Spacer 90 Tighten the 3 8 x 5 1 2 Patch Bolts 7 until the heads of the Patch Bolts touch the Left Upright do not fully tighten...

Страница 10: ...r Washers 9 into the Left Upright 82 and the Left Handrail 78 Then start a 5 16 x 1 1 2 Patch Bolt 4 Do not tighten the Patch Bolts yet Start two 1 4 x 1 2 Patch Bolts 8 into the lower end of the Left...

Страница 11: ...e 85 through the Right Handrail as shown Slide a Handrail Cover 77 onto the lower end of the Right Handrail Remove the tie from the bracket on the Right Handrail Insert the bracket on the Right Handra...

Страница 12: ...1 101 1 1 12 Console Assembly 11 Set the console assembly on the Left and Right Handrails 78 79 Be careful not to pinch any wires Insert the excess Upright Wire 85 into the Right Handrail Attach the...

Страница 13: ...from the console switch the reset off circuit breaker to the off po sition and unplug the power cord Raise the Frame 55 to the position shown Have a second person hold the Frame until this step is com...

Страница 14: ...eak 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 gro...

Страница 15: ...d to track and analyze workout information on the iFit Live website To purchase an iFit Live module at any time go to www ifit com or call the telephone number on the front cover of this manual You ca...

Страница 16: ...rom the console ad just the position of the clip HOW TO USE THE MANUAL MODE 1 Insert the key into the console See HOW TO TURN ON THE POWER at the left 2 Select the main menu Each time the key is in se...

Страница 17: ...of your exercise 6 Measure your heart rate if desired Before using the handgrip pulse sensor remove the sheets of clear plastic from the metal contacts In addition make sure that your hands are clean...

Страница 18: ...ect a performance workout you can change the intensity of your workout Press the Select button Then press the increase or decrease button on the screen to change the intensity 3 Start the workout Pres...

Страница 19: ...ill will auto matically adjust to the speed and incline set tings for the next segment To stop the workout at any time press the Stop button To restart the workout press the Start but ton or the Speed...

Страница 20: ...is in tier three Press the Select button If you choose to compete against a group press the Race Against a Pack button Select a level of difficulty for the race by pressing the increase and decrease...

Страница 21: ...Consult a reputable source to learn more about these tactics A status bar showing the distance you have trav elled in the race and the distance you still have to travel The status bar will appear at...

Страница 22: ...the selected unit of mea surement To change the unit of measurement press the Speed increase button To view distance in miles select ENGLISH To view distance in kilometers select METRIC The console fe...

Страница 23: ...the storage position To protect the floor or carpet from damage place a mat under the treadmill Keep the treadmill out of di rect sunlight Do not leave the treadmill in the stor age position in temper...

Страница 24: ...ay be nec essary to push the frame forward as you pull the knob to the right Pivot the frame downward and release the latch knob 2 Hold the metal frame firmly with both hands and lower it to the floor...

Страница 25: ...er see the drawing 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 the power cord is plugged in unplug...

Страница 26: ...el and then return to the minimum level This will recalibrate the incline system If the incline does not calibrate press the Stop button and then press the Incline increase or decrease button again Wh...

Страница 27: ...en plug in 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 re move the key and UNPLUG T...

Страница 28: ...our 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 adju...

Страница 29: ...les 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 m...

Страница 30: ...alking Platform 39 2 Belt Guide 40 1 Left Foot Rail Cover 41 1 Right Foot Rail Cover 42 1 Drive Roller Pulley 43 1 Magnet 44 1 Reed Switch 45 1 Reed Switch Clamp 46 1 Drive Motor Belt 47 1 Drive Motor...

Страница 31: ...al 109 1 Wire Tie Clamp 110 2 Inside Lift Frame Bushing 111 2 8 x 1 1 2 Screw 112 4 8 x 1 Screw 113 2 8 x 1 Track Screw 114 2 Cushion Stop 115 2 Cushion Track 6 Blue Wire M F 4 Red Wire M F 14 Black W...

Страница 32: ...30 47 38 36 40 24 42 50 56 60 59 51 49 52 6 3 10 26 41 21 21 20 45 44 43 30 30 17 1 54 53 14 14 57 58 46 17 18 18 18 18 18 32 33 55 48 37 37 115 28 28 28 28 28 113 114 28 28 28 115 113 28 114 28 28 32...

Страница 33: ...17 71 72 76 75 74 68 14 112 14 14 68 112 70 61 14 14 31 14 67 66 69 29 29 65 22 62 110 22 62 110 63 63 16 16 64 64 10 10 31 31 73 109 111 112 111 112 EXPLODED DRAWING B Model No PFTL01299 0 R1109A 33...

Страница 34: ...2 90 7 11 88 92 7 11 83 11 21 10 88 87 86 97 96 95 95 96 97 94 92 2 2 91 1 1 1 84 79 81 78 82 85 9 5 9 5 4 4 8 12 4 9 34 80 80 34 7 72 17 107 108 1 77 77 4 9 8 12 8 8 27 27 34 EXPLODED DRAWING C Model...

Страница 35: ...98 105 13 14 99 14 107 1 1 1 101 14 1 104 14 102 100 14 14 14 103 106 14 14 14 14 14 14 1 107 17 17 93 35 EXPLODED DRAWING D Model No PFTL01299 0 R1109A...

Страница 36: ...oes 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...

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