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EXERCISE IN YOUR TARGET HEART RATE ZONE

Age

BEGINNER TREADMILL PROGRAM

Exertion level

Duration

Exertion level

Duration

WEEK 1

Easy

6~12minutes

WEEK 5

Moderate

22~28minutes

WEEK 2

Easy

10~16minutes

WEEK 6

Slightly higher or

slightly lower

20 minutes

WEEK 3

Moderate

14~20minutes

WEEK 7

Add interval training

3 minutes at moderate

exertion with 3 minutes at

higher exertion for 24

minutes

WEEK 4

Moderate

18~24minutes

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Содержание iFold7

Страница 1: ...OWNER S MANUAL iFold7...

Страница 2: ...LINES 6 7 WARM UP COOL DOWN 8 9 ASSEMBLY PART LIST 10 C HARDWARE PACK 11 ASSEMBLY STEPS 12 15 FOLDING MOVING INSTRUCTIONS 16 17 MAINTENANCE 18 19 COMPUTER INSTRUCTION 20 GENERAL OPERATION 21 25 TROUBL...

Страница 3: ...outdoors or near water Do not insert any object into any openings Before using this equipment to exercise always do stretching exercises to properly warm up by slow walking for 5 minutes on the tread...

Страница 4: ...eadmill is tested according to EN 957 1 6 class HB for home use with a maximum user weight of 136 kg 300lbs and is not suitable for commercial use This item may only be used in the way described in th...

Страница 5: ...k then lower the deck with the end caps until it rests completely on the ground 5 Make sure safety cord is plugged into the treadmill 6 Plug unit into outlet following the grounding guidelines below G...

Страница 6: ...ve heating can occur and cause fire electric shock or injury to persons CAUTION Before operating the treadmill you have to pull out the slip safety key in the direction of the arrows the treadmill wil...

Страница 7: ...5 FEATURES...

Страница 8: ...enough to condition the cardio respiratory system and the muscles of the body The amount of exercise is between 60 and 85 of your maximum heart rate measured during a training session This range allo...

Страница 9: ...vel Duration WEEK 1 Easy 6 12minutes WEEK 5 Moderate 22 28minutes WEEK 2 Easy 10 16minutes WEEK 6 Slightly higher or slightly lower 20 minutes WEEK 3 Moderate 14 20minutes WEEK 7 Add interval training...

Страница 10: ...ses HEAD ROLLS Rotate your head to the right for one count feeling the stretch up the left side of your neck Next rotate your head to the left for one count Finally drop your head to your chest for on...

Страница 11: ...old for 15 counts HAMSTRING STRETCH Sit with one leg extended Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg Reach toward your toes as far as p...

Страница 12: ...10 ASSEMBLY PART LIST...

Страница 13: ...11 HARDWARE PACK...

Страница 14: ...treadmill from the box and place on a level ground Pull out the left and right column mast knob respectively According to the direction of the arrow rotate the knob to unlock position Pull out column...

Страница 15: ...dlebars and raise them until they lock Important You will hear a click sound when it is locked Release your hands when column mast has been locked and rotate the column mast knob at the bottom to stab...

Страница 16: ...tate the console downward by bringing handlebars A and B towards the back of the treadmill See diagram below Once in the proper position use the handlebar lock device to stabilize the console Console...

Страница 17: ...15 Step 4 The final step is to revolve the anti overturn knob to stabilize...

Страница 18: ...ion Fold the running deck up by grabbing the end of the running deck and lifting up Make sure the pedal is locked Hold the handlebars then you can move the treadmill B To fold the treadmill down for s...

Страница 19: ...column as the direction of arrow 5 Folding the treadmill Once the treadmill is folded as above grasp the end of the running deck lift it and let so the front wheel is still on the ground and rolled to...

Страница 20: ...unning belt auto tensioner for motor drive belt etc This system will test the treadmill on time and maintenance automatically BELT ADJUSTMENT All running belts are properly set at the factory It may s...

Страница 21: ...te the running belt by yourself start the treadmill and then press and hold the START key 10 seconds it will intellective lubricate NOTE DO NOT over lubricate running board Any excess lubricant that c...

Страница 22: ...20 COMPUTER INSTRUCTION...

Страница 23: ...tion STOP Press this button to make motor stop PAUSE Press this button to make motor temporary stop working in the running condition PROG This button has 8 Pre programmed workouts that will display wh...

Страница 24: ...it will enter into DISTANCE countdown mode The LCD window will display distance zone flashing the start distance is 1 0km Turn the speed knob to change the distance setting setting range is 1 0 99 9km...

Страница 25: ...own SPEED shortcut or speed knob can change the speed during your workout Press the INCLINE shortcut or incline knob can change the incline Preset program 1 aim program Preset program 2 aim program Pr...

Страница 26: ...3 4 5 6 4 level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 speed 4 10 12 14 10 6 12 14 14 10 6 10 14 10 6 4 incline 0 2 1 1 2 3 1 1 2 2 1 1 3 1 3 1 3012345654346545642 level 1 2 3 4 5 6 7 8 9 10 11 12 13...

Страница 27: ...n its memory The treadmill will running with the recently set program unless it is reset f When the time countdown reaches zero the workout is over and the treadmill will stop running 4 HEART RATE Hol...

Страница 28: ...so big that motor operate exceeded rated current during motor operatation Solving method Check running belt lubrication or check motor to look for damage You may have to change the motor 2 Other prob...

Страница 29: ...27 EXPLODED DRAWING...

Страница 30: ...28...

Страница 31: ...29...

Страница 32: ...ST3X10 cross recess head self taping screw 12 42 motor 1 14 automatic bolt 2 43 motor belt 1 15 ST3X12 cross recess head self taping screw 4 44 M8X12 Hexagon head bolt 3 16 ST4X12 cross recess head s...

Страница 33: ...1 71 right roller cover 1 100 Fuse bracket 1 72 running belt 1 101 shaped switch 1 73 running deck 1 102 filter 1 74 M8X40 cross recess head screw 2 103 Electrical installation board 1 75 M8X35 cross...

Страница 34: ...inner hexagonal pan head bolt 2 127 rotating cover of console mast 2 120 washer 4 128 ground frame 1 121 lifting connecting sleeve 2 129 high ground cushion 4 122 connecting frame 1 130 ST4 8X15 cros...

Страница 35: ...33 CIRCUIT DIAGRAM...

Страница 36: ...This warranty shall not apply to treadmills which are 1 used for commercial or other income producing purposes or 2 subject to misuse neglect accident or unauthorized repairs and alterations This war...

Страница 37: ...35 Toll Free 1 866 978 1999 www progressionfitness ca www flamanfitness com...

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