3
16. To reduce the possibility of the treadmill
overheating, do not operate the treadmill
continuously for longer than one hour.
17. Never leave the treadmill unattended whilst it
is running. Always remove the key when the
treadmill is not in use.
18. Do not attempt to raise, lower, or move the
treadmill until it is properly assembled. (See
ASSEMBLY on page 5, and HOW TO MOVE
THE TREADMILL on page 10.) You must be
able to safely lift 45 pounds (20 kg) to raise,
lower, or move the treadmill.
19. When moving the treadmill or folding the
treadmill to the storage position, make sure
that the storage latch is fully closed.
20. The roller guards must be 1/8 inch (3 mm)
from the rear roller (see the drawing on page
4). Unplug the power cord and adjust the
roller guards, if necessary.
21. Inspect and tighten all parts of the treadmill
every three months.
22. Never insert any object into any opening.
23. Do not attempt to modify the incline of the
treadmill by placing objects under the front
or rear of the treadmill.
24. Always unplug the power cord before per-
forming the maintenance and adjustment
procedures described in this manual. Never
remove the motor hood unless instructed to
do so by an authorised service representa-
tive. Servicing other than the procedures in
this manual should be performed by an
authorised service representative only.
25. This treadmill is intended for in-home use
only. Do not use this treadmill in any com-
mercial, rental, or institutional setting.
WARNING:
Before beginning this or any exercise program, consult your physician.
This is especially important for persons over the age of 35 or persons with pre-existing health prob-
lems. Read all instructions before using. ICON assumes no responsibility for personal injury or prop-
erty damage sustained by or through the use of this product.
SAVE THESE INSTRUCTIONS
14
CONDITIONING GUIDELINES
The following guidelines will help you to plan your
exercise program. RememberÑthese are general
guidelines only. For more detailed exercise informa-
tion, obtain a reputable book or consult your physi-
cian.
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 exer-
cise.
To find the proper heart rate for you, first find your age
on the left side of the chart (ages are rounded off to
the nearest ten years). Next, find the three numbers to
the right of your age. The three numbers are your
Òtraining zone.Ó The lower two numbers are recom-
mended heart rates for fat burning; the higher number
is the recommended heart rate for aerobic exercise.
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 ener-
gy. 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 one of the lower two
numbers in your training zone.
Aerobic Exercise
If your goal is to strengthen your cardiovascular sys-
tem, your exercise must be Òaerobic.Ó 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 higher number in your training
zone.
HOW TO MEASURE YOUR HEART RATE
To measure your
heart rate, stop
exercising and
place two fingers
on your wrist as
shown. Take a
six-second heart-
beat 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 or too low, adjust the speed or incline
of the treadmill accordingly.
WORKOUT GUIDELINES
Each workout should include the following three parts:
Warming Up
Start each workout with 5 to 10 minutes of stretching
and light exercise. A proper warm-up increases your
body temperature, heart rate, and circulation in prepa-
ration for exercise.
Training Zone Exercise
After warming up, increase the intensity of your exer-
cise until your pulse is in your training zone for 20 to
60 minutes. (During the first few weeks of your exer-
cise program, do not keep your pulse in your training
zone for longer than 20 minutes.) Breathe regularly
and deeply as you exerciseÑnever hold your breath.
WARNING:
Before beginning
this or any exercise program, consult your
physician. This is especially important for
individuals over the age of 35 or individuals
with pre-existing health problems.
Decal
Refer to the drawing at the right. Locate
the indicated warning decal on the tread-
mill. If the warning decal is missing, or if
it is not legible, please call our Customer
Service Department to order a free
replacement decal. Apply the decal in the
location shown.
