SteelFlex XT-2700 User manual

GROUNDING INSTRCTION'S

This product must be grounded. A temporary adapter such as the one illustrated below may be used to connect this plug to a 2-pole receptacle as shown, if a properly grounded outlet is not available. If it should malfunction or breakdown, grounding provides a path of least resistance for electric current to reduce the risk of electric shock. This product is equipped with a cord having an equipment-grounding conductor and grounding plug. The plug must be plugged into an appropriate outlet that is properly installed and grounded in accordance with all local codes and ordinances.

DANGER-

Improper connection of the equipment-grounding conductor can result in a risk of electric shock. Check with qualified electrician or serviceman if you are in doubt as to whether the product is properly grounded. Do not modify the plug provided with the product - if it will not fit the outlet, have a proper outlet installed by a qualified electrician.

This product is for use on a nominal 120-volt circuit and has a grounding plug that looks like the plug illustrated in the figure. Make sure that the product is connected to an outlet having the same configuration as the plug. No adapter should be used with this product.

3-POLE

GROUNDED

OUTLET

GROUNDED

TRE AD MILL

PRO W ER CORD

AD APTOR

M ETAL

GROUND ING

SC RE W

2-POLE

OUTLET

GROUNDED BO X

. The appliance must be positioned so that the plug is accessible

. If the power cord is damaged, it must be replaced by the manufacture or

its service agent or a similarly qualified person in order to avoid a hazard

XT-3200/3300/3600/4600

4800/5600/5700 Treadmill

FCC W

ARNING

- P

OSSIBLE

R

ADIO

/T

EVEVISION

I

NTERFERENCE

NOTE: This equipment has been tested and found to comply with

Part 15 of the FCC rules. These limits are designed to provide reasonable protection against harmful interference in a residential installation. Any changes or modifications not expressly approved by the party responsible for the compliance could void the user's authority to operate the equipment. This equipment generates, uses and can radiate radio frequency energy and, if not installed and used in accordance with the instructions, may cause harmful interference to radio communications. However, there is no guarantee that the interference will not occur in a particular installation. If this equipment does cause harmful radio interference to radio or television reception, which can be determined by turning the equipment off and on, you are encouraged to try to correct the interference by one or more of the following measures:

• Reorient or relocate the receiving antenna

• Increase space between the equipment

• Plug the equipment into two electrical outlet

located on separate circuits

• Consult an exercise equipment dealer or an

experienced radio/TV technician for help

Class R (Residential): Private or non-commercial use

console bottom

XT-3200/3300/3600/4600

4800/5600/5700 Treadmill

console dispaly panel console front handle holder handle bars beverage holder uprights safety key motor cover side railing front transport wheel rear adjustable foot end cap

XT-3200/3300/3600/4600

4800/5600/5700 Treadmill

T

ABLE

O

F

C

ONTENTS

F

OR XT-3200/3300/3600/4600

4800/5600/5700 UNLESS INDICATED OTHERWISE

Introduction .................................................................................

Using This Manual .....................................................................

Important Safety Instructions ....................................................

Power Sources ...........................................................................

Ventilation ...................................................................................

Location ......................................................................................

Proper Use .................................................................................

Installation ...................................................................................

Electrical Requirement ...............................................................

Location ....................................................................................

Grounding Instructions ...............................................................

Leveler Legs ...............................................................................

Belt Tension Instructions.............................................................

Treadmill Overview......................................................................

Power Switch .............................................................................

Circuit Breaker Reset .................................................................

Powercord ..................................................................................

9

9

9

The Display Console & The Information Windows

XT-3200/3300.........................................

10

. XT-3600..................................................

11

XT-4600..................................................

12

XT-4800..................................................

13

5

5

5

5

6

6

7

9

1

1

3

4

4

4

Information Window.....................................................................

LED Matrix Window ....................................................................

Incline Window ...........................................................................

Feedback Window ......................................................................

Speed Window ...........................................................................

The Speed And Incline Arrows Buttons ....................................

The Speed Arrow Buttons ..........................................................

The Incline Arrow Buttons ...........................................................

The Start Button .........................................................................

The Enter Button ........................................................................

The Stop Button ..........................................................................

The Cool Down Button................................................................

The Stop Key ..............................................................................

Belt & Running Surface

..............................................................

Belt Condition .............................................................................

The Basics Of Operation ............................................................

Getting Started ...........................................................................

Set Weight

XT-4600/4800/5700 only..........................................

Starting A Workout ......................................................................

Changing The Running Belt Speed ............................................

Changing The Incline .................................................................

Pausing The Workout .................................................................

Cool Down .................................................................................

.

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XT-3200/3300/3600/4600

4800/5600/5700 Treadmill

T

ABLE

O

F

C

ONTENTS

F

OR XT-3200/3300/3600/4600

4800/5600/5700 UNLESS INDICATED OTHERWISE

Storing Instructions XT-3300/5700.............................................

Using Instructions

XT-3300/5700...............................................

The Workouts ..............................................................................

Manual .......................................................................................

Set Time (Manual Workout With Time Goal) .............................

Weight Loss ....................................................................................

Running Courses ...........................................................................

Endurance XT-3200/3300/5700........................................................

Fat Burn XT-3200/3300/5700............................................................

Cardio XT-3200/3300/4600/4800/5600/5700 only............................

Interval ..........................................................................................

Hand Pulse ....................................................................................

Maintenance ....................................................................................

Cleaning ..........................................................................................

Customer Service ...........................................................................

Technical Information ......................................................................

Specifications .................................................................................

Warranty ...........................................................................................

Developing a Fitness Program........................................................

Warmup .....................................................................................

Flexibility ....................................................................................

Exercise Guidlines .....................................................................

Achieving Your Fitness Goals ....................................................

Sample Goals ............................................................................

Keeping an Exercise Diary ........................................................

Heart Rate Conversion Chart......................................................

Treadmill Breakdown Check List...............................................

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50

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1

XT-3200/3300/3600/4600

4800/5600/5700 Treadmill

I

NTRODUCTION

Thank you for purchasing the STEELFEX XT treadmill.

With proper use and maintenance this product will last for years of great workouts!

Using this Manual

Please read this entire manual to become familiar with your treadmill. This will ensure proper and comfortable use of the product.

Throughout the manual you will find items of importance highlighted. These items range from helpful tips to dangerous situations to be avoided.

The following is a list of the notes you will encounter and what they represent.

TIP: Helpful information, not mandatory.

A helpful shortcut.

NOTE: Informational, not mandatory.

CAUTION: May cause possible personal injury or

damage to product or property, possible

problem with usability of product or product

warranty.

WARNING: May cause personal severe or

fatal injury or damage to product or property.

DANGER: Will cause personal severe or fatal injury or

severe damage to product or property.

XT-3200/3300/3600/4600

4800/5600/5700 Treadmill

The manual is divded into thirteen section:

• Introduction - A quick overview of this manual.

• Important Safety Instructions - Important

information you MUST read.

• Installation - How to install treadmill properly.

• Treadmill Overview - A quick description of the

treadmill.

• Information Window - Displays graphics.

• The Speed and Incline Arrows Buttons -Controll

speed incline.

• The Basics Of Operation - How to operate the

treadmill.

• The Workouts - A description and step-by-step

explanation of the preprogrammed work.

• Maintenance - How to care for the treadmill.

• Technical Information - Product information.

• Glossary - Explanations of the vocabulary used in

this manual.

• Warranty - An explanation of how the warranty

works.

• Keeping An Exercise Diary - How to keep a diary.

2

3

XT-3200/3300/3600/4600

4800/5600/5700 Treadmill

I

MPORTANT

S

AFETY

I

NSTRUCTIONS

NOTE: Before attempting to use this product, it is

essential that you read this ENTIRE Manual

and any accompanying material.

THE USE OF THIS PRODUCT IN ANY WAY NOT DESCRIBED IN

THIS MANUAL IS NOT RECOMMENDED, MAY CAUSE SERIOUS

OR FATAL INJURY AND MAY VOID YOUR WARRANTY.

CAUTION: Any changes or modifications to this

equipment could void your product warranty!

CAUTION: Any service, other than basic cleaning or

user maintenance, must be performed by an

authorized service agent. There are no user

serviceable parts.

CAUTION: SteelFlex firmly recommends that you have a

complete medical exam by a qualified physician

before beginning any exercise program, particularly

if you have a family history of high blood pressure

or heart disease, are over the age of 45, or if you

smoke, have high cholesterol, are obese or have

not exercised regularly in the past year.

CAUTION: If, at any time while exercising, you feel faint,

dizzy, pain or a shortness of breath, stop exercising

immediately.

WARNING! To reduce the risk of burns, fire, electrical shock

or injury, this product MUST be plugged into a

properly grounded electrical outlet.

WARNING! To reduce the risk of electrical shock,

UNPLUG THIS PRODUCT'S POWERCORD

XT-3200/3300/3600/4600

4800/5600/5700 Treadmill

To disconnect this product, first depress the power switch to the

OFF position. Next unplug the powercord from the electrical outlet by grasping the plug. DO NOT pull the power cord from the outlet by grasping the cord.

Power Sources

• DO NOT pull the power cord to move this product.

• Keep the power cord away from heated surfaces.

• Supervision of children, invalid or disabled persons is

mandatory when they are using or are near this product.

• Connect this product only to a properly grounded

electrical outlet.

Ventilation

• Always keep the ventilation slots located on this product

clear of obstruction.

• DO NOT insert objects into any slot or orifice on this product.

• If an object falls into the product, unplug this product

immediately and call Customer Support for assistance.

Location

• DO NOT operate this product if it has a damaged power

cord/plug, if it has been dropped, damaged or even partially

immersed in water or other liquid. Contact Customer

Support for further assistance.

• DO NOT use this product in areas of high humidity

(e.g. saunas or swimming pools) nor outdoors.

• DO NOT locate or use this product in areas where

aerosol spray products are being used or where oxygen

is being administered. Due to electrical components a risk

of combustion may be present.

• DO NOT place the obstructions near this product.

• DO NOT operate this product unless it is located on

a level, flat surface and NEVER operate this product

while it is tipped on its side.

4

XT-3200/3300/3600/4600

4800/5600/5700 Treadmill

Proper Use

• DO NOT use this product unless proper attire is worn.

Rubber-soled training, running, or tennis shoes must

be worn to provide proper traction and protection while

using this product.

• DO NOT use cleats, spikes or any other non-athletic

style shoes.

• DO NOT use this product while barefoot or wearing

only socks.

I

NSTALLATION

E

LECTRICAL

R

EQUIREMENT

Your SteelFlex™ treadmill is intended for use in the country to which it

was shipped. Electrical supplies outside of this country may differ and may not be compatible with the product. Please consult

Customer Support before using the treadmill in a different country.

L ocation

When choosing a location for the treadmill, pick a location that is unobstructed. The treadmill must have the following clearance.

5

• Non-entry side of treadmill - Minimum of 8 inches (20cm)

• Entry side of treadmill - Minimum of 36" (90cm)

• Front of the treadmill - Minimum of 12 inches (30cm)

• Behind treadmill - Minimum of 6 feet (180cm)

These spacing requirements are mandatory for the safe use of the treadmill. If an accident should occur, you must have sufficient space to move away from the treadmill.

XT-3200/3300/3600/4600

4800/5600/5700 Treadmill

Grounding Instructions

The treadmill must be properly grounded prior to use. Proper grounding reduces the risk of shock or damage to the treadmill.

The powercord's plug is equipped with a grounding conductor that must be used with an electrical outlet installed in accordance to all local codes and ordinances.

DO NOT use a temporary adapter that bypasses this function.

This will stop the safety equipment from functioning properly and

may void your warranty.

DANGER! A risk of electrical shock may result from

improper connection of the equipment-

grounding conductor. Check with a qualified

electrician if you are in doubt as to proper

grounding technique.

DO NOT MODIFY the plug provided with this product. If it will not fit an electrical outlet, have a proper outlet installed by a qualified electrician.

Leveler Legs

After finding a location that is suitable for the treadmill, the rear legs must be adjusted to provide stable support. Located on the side of each leg is a thumb-wheel that will allow you to lower or raise the leg until it is properly seated on the floor.

WARNING: DO NOT adjust legs while the treadmill is

on. Turn the power switch to the OFF position.

While kneeling behind the treadmill, place the heal of your hands on each side of the treadmill directly above the running-belt adjustment bolts. Attempt to rock the treadmill by alternately pressing downward on each side. If you feel even a slight movement on one side adjust that side until the movement has stopped.

For example, if you feel a slight rocking on the right side, start by turning the thumb-wheel on the right leg counter-clockwise to lower the leg until the movement stops.

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XT-3200/3300/3600/4600

4800/5600/5700 Treadmill

B

ELT

T

ENSION

I

NSTRUCTIONS

After assembly and before turning power on position the rear roller using the " T " wrench (refer to the drawing if needed). make 3 turns.

Clockwise to avoid the belt from slipping.

make 3 turns

If belt is too far to the left side

1) turn the left roller bolt 1/4 turn

clockwise(tighten)

2) turn the right roller 1/4 turn

counterclockwise(loosen)

If belt is too far to the right side

1) turn the right roller bolt 1/4 turn

clockwise(tighten)

2) turn the left roller bolt 1/4 turn

counterclockwise(loosen)

XT-3200/3300/3600/4600

4800/5600/5700 Treadmill

T

ENSIONING

T

HE

B

ELT

RUNNING BELT

If when you plant your foot on the belt, you can feel a sliping sensation then the belt has been stretched and is slipping over the roller. This is normal and common adjustment on a new treadmill. To eliminate this slipping, tighten both sides of the rear roller by wing a Allen wrench turn 1/4 of a

TURN as shown above. Try the treadmill again to check for slipping. Repeat if necessary, but

NEVER TURN the roller bolt more than 1/4 turn at a time.

CAUTION: OVER TIGHTENING OF THE ROLLER WILL

SEVERELY SHORTEN THE LIFE OF THE BELT

AND MAY CAUSE FURTHER DAMAGE TO

OTHER COMPONENTS.

DRIVE BELT

If you have tightened the running belt and are still experiencing a slipping

sensation, call your STEELFLEX dealer. Tightening of the drive belt should

only be performed by an authorized dealer.

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XT-3200/3300/3600/4600

4800/5600/5700 Treadmill

T

READMILL

O

VERVIEW

P

OWER

S

WITCH

The power switch is located in the front of the treadmill near the powercord.

The power switch has two positions -ON and OFF. The display console will beep when the treadmill is plugged in and the power switch is pressed ON.

9

C

IRCUIT

B

REAKER

R

ESET

The circuit breaker is located next to the power switch. If there should be an electrical overload due to a surge in electricity or other situation, the circuit breaker will disconnect and attempt to prevent any damage from occurring to the treadmill.

If the treadmill suddenly stops with no lights visible nor beep heard, the circuit breaker may need to be reset. To reset the circuit breaker press the button firmly. The display console should restart and a beep should be heard.

CAUTION: Feel the powercord with your hands. If the

powercord is warm to the touch a problem

may exist with the electrical outlet in which

the treadmill is plugged. It may be necessary

to plug the treadmill into a different outlet.

P

OWERCORD

The powercord, located in the front of the treadmill must be plugged into a properly grounded electrical outlet.

Locate the powercord so it will not come in contact with the wheels of the treadmill during operation. This may cause the powercord to become pinched or damaged. Damage to the powercord could result in a fire hazard

XT-3200/3300 Treadmill Dimentions

A Information Windows

B Safety Key

C Elevation Arrow Buttons

D Mode Button

E Enter/Start Button

F Time Arrow Buttons

G Speed Arrow Buttons

H Stop Button

A

P2

P4

P3

P5

HEART RATE TRAININGZONE

MAX

BEATS

P E R

85%

MINUTE

70%

60%

A G E 20 30 40 50 60 70

B

C

D

E

F

G

H

SAFE KEY

XT-3600 Treadmill Dimentions

A


B Incline Arrow Buttons

C Speed Arrow Buttons

D Enter Button

E Stop Button

F Start Button

P1:MANUAL

P2:WEIGHT LOSS

INCLINE

TIME

CALORIES

ENTER

STOP

HOLD TO RESET

P3:RUNNING

P4:INTERVAL

INSTRUCTION

1:PUT SAFETY KEY.

2:INPUT PROGRAM USING " + . - " , PRESS ENTER

3:INPUT LEVEL USING " + . - ", PRESS ENTER

4:INPUT TIME USING " + . - ",PRESS START

PULSE

DISTANCE

SPEED

START

Safety key

B

D

E

F

C


A Information Windows E Stop Button

B Incline Arrow Buttons F Cool Down Button

C Speed Arrow Buttons G Start Button

D Enter Button

A

B

P 1:M A N U A L

P 2:C A R DIO

P 3:IN T E R VA L S

TIME

C A LO RIES

IN C LIN E

ENTER

S TO P

C O O L

DO W N

P 4:W E IG H T L O S S

START

P 5¡GR U N NIN G

IN S TR U C TIO N

1:P U T S A F E TY K E Y.

2:E N TE R P R O G R A M U S IN G A R R O W S , P R E S S S E L E C T

4:E N TE R TIME U S IN G A R R O W S ,P R E S S S TA R T

PU LSE

DIS TA N C E

S P E E D

S TO P

D

E

Safety key

F

G

C


A Information Windows E Stop Button

B Incline Arrow Buttons F Cool Down Button

C Speed Arrow Buttons

G Start Button

D Enter Button

A

B

D

P U LS E

S T O P

C O O L

D O W N

S TA R T

S T O P

S P E E D

E

F

G

Safety key

C

XT-5600/5700 Treadmill Dimentions


B Safety Key

C Elevation Arrow Buttons

D Enter/Start Button

E Speed/Weight Arrow Buttons

F Cool Down Button

G Time Arrow Buttons

H Stop Button

A

B

C

D

E

F

G

HEART RATE TRAININGZONE

MAX

BEATS

P E R

85%

MINUTE

70%

60%

A G E 20 30 40 50 60 70

H

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XT-3200/3300/3600/4600

4800/5600/5700 Treadmill

I

NFORMATION

W

INDOWS

LED Matrix Window

The LED Matrix window (or LED window) is located at the top of the Display Console.

This window displays graphical information such as the Virtual Track to chart your progress and prompt and display information such as your weight, age and

Maximum Heart Rate.

Incline Window

The Incline window displays the current incline rate in "Percentage of Grade."

This is the same system used to measure hills and roads. A 100% grade is equal to 45%. The following chart shows the conversion between percentage of grade and degrees.

% of Grade

3

4

1

2

5

6

7

8

9

10

11

12

Degrees

0.45

0.9

1.35

1.8

2.25

2.7

3.15

3.6

4.05

4.5

4.95

5.4

Grade equals the tangent of the angle (dy / dx). Thus a 100% grade would

XT-3200/3300/3600/4600

4800/5600/5700 Treadmill

F

EEDBACK

W

INDOW

The Feedback window displays the time, calories, heart rate and distance during a workout. The information continually cycles, alternating between time, calories, heart rate and distance. A red LED next to the Feedback window lights signaling which information is presently being displayed.

S

PEED

W

INDOW

The Speed window displays the current belt-speed setting. Except for the slow change in belt-speed when increasing or decreasing the setting, this is the actual speed at which the running belt is traveling in miles per hour.

S

PEED

A

ND

I

NCLINE

A

RROW

B

UTTONS

The Speed + and Speed - Arrow buttons are located below the Speed window and are used to increase or decrease the belt-speed during a workout.

The Incline + and Incline - Arrow buttons are located below the Incline window and are used to increase or decrease the grade or tilt of the running belt during a workout.

Use either the Incline or Speed arrow buttons to increase or decrease values you are prompted to enter such as your weight, age, maximum heart rate and goals for your workouts - Time, Calories, Distance and

Percentage of Maximum Heart Rate. After the value has been adjusted, press the Enter button.

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XT-3200/3300/3600/4600

4800/5600/5700 Treadmill

S

PEED

A

RROW

B

UTTONS

Press the Speed + Arrow button to increase the running belt speed and the Speed - Arrow button to decrease the running belt speed to the desired setting. As the buttons are pressed the Speed window will display the value in miles per hour (MPH). Increase the running belt speed value in the Speed window to a known comfortable speed and let the running belt reach that speed before increasing it.

TIP: The speed may be increased or decreased

at any time during the workout.

Note: Typically, the preprogrammed workout is

chosen and starts at 0.5 MPH and is then

increased to the desired speed.

CAUTION: DO NOT OVER-INCREASE SPEED!

As the button is pressed, the Belt-speed

value shown in the Speed window will increase

immediately. The running belt will increase to

this speed gradually. If a speed value is entered

that is too high for the user's capabilities,

personal injury may occur.

DO NOT continually press the Speed + Arrow button to increase the belt.

Enter a known, comfortable value and wait for the running belt to reach that speed. Use care when further increasing the speed.

Use either the Speed or Incline Arrow buttons to increase or decrease the weight setting shown in the Feedback window.

After the weight value has been adjusted press the Enter button.

XT-3200/3300/3600/4600

4800/5600/5700 Treadmill

I

NCLINE

A

RROW

B

UTTONS

Press Incline + Arrow button to increase the grade of the running belt and the Incline - Arrow button to decrease the grade of the running belt to the desired setting. As the buttons are pressed the Incline window will display the value in percentage of grade.

The range of the percentage of grade is 0% to 12%.

TIP: The Incline may be increased or decreased

at any time during the workout.

For more information on percentage of grade please see Incline Window.

S

TART

B

UTTON

Located in the center of the Display Console it is used to begin a workout after all of the prompted information has been entered or immediately to start a simple, manual program.

E

NTER

B

UTTON

Located in the center of the Display Console it is used to accept information you are prompted for and to finalize your selection of a preprogrammed workout or effort level.

S

TOP

B

UTTON

The Stop buttons are located at the bottom of the Display Console and perform the same task.

Press the Stop button once and it pauses the workout, holding your current workout information such as the time elapsed, calories burned and distance traveled. It does not change any aspect of your workout - it stops it until you decide to continue. Press the Start button to continue your workout in progress.

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4800/5600/5700 Treadmill

Press the Stop button twice and it will end your current workout immediately.

TIP: You may choose a different goal while in

goal-oriented workout.

C

OOL

D

OWN

B

UTTON

F

OR XT-4600/4800/5600/5700

M

ODELS

O

NLY

Press the Cool Down button at any time during a workout to gradually stop a workout.

When pressed, the treadmill's incline will return to 0%. The running-belt speed will decrease 0.1MPH each second until the speed reaches 2.0MPH.

The running belt will quickly slow to a stop.

TIP: If you decide you would like to continue your

workout after pressing the Cool Down button,

simply press the MPH Bar and return to any

speed of your choice.

S

TOP

K

EY

F

OR XT-4600/4800

M

ODELS

O

NLY

The Stop key is designed to stop the treadmill immediately.

The Stop key, when used correctly, will pull out of the Display Console and stop the treadmill quickly if the user has fallen or is out of the safe operating area.

Proper Use: Attach the clip at the end of the lanyard to

the waistband and insert the Stop key into

the Display Console

XT-3200/3300/3600/4600

4800/5600/5700 Treadmill

NOTE: The Stop key is also used to reset the treadmill

if an "EI" or programming error should occur

(if "EI" should appear in your LED Matrix window).

For XT4600/4800 models only

SAFE KEY

For XT-3200/3300/3600/5600/5700

models only

Simply pull the Stop key out momentarily and

re-insert it into the Display Console.

B

ELT

& R

UNNING

S

URFACE

Belt Condition

Inspect the Running belt monthly to check it's condition. Look for loose pieces, tears or extremely worn areas. If these conditions occur, replace the running belt immediately.

Please call STEELFEX Customer Support to purchase a replacement

running belt.

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4800/5600/5700 Treadmill

T

HE

B

ASICS OF

O

PERATION

G

ETTING

S

TARTED

After the treadmill is correctly installed and plugged in, it's time to start our workout.

Begin by depressing the power switch, located in the front of the treadmill near the powercord, to the ON position.

S

ET

W

EIGHT

F

OR XT-4600/4800/5600/5700

M

ODELS

O

NLY

.

After the power switch is depressed to the ON position, the Set Weight LED will light and the display console will read the last weight entered from the previous workout. If no weight was previously entered or the system was reset (refer to the Stop button information), the Main window will display 150 (factory default).

NOTE: If the Enter button is not pressed within 6

seconds, the system will accept the displayed

weight and begin a Manual workout program.

S

TARTING A

W

ORKOUT

W

hen you are ready to begin a workout, check that there are no obstructions near the treadmill. Also confirm there is nothing located under the treadmill especially if there are children or pets present. Carefully reach down and press the power switch to the ON position. You will hear an audible beep and the Display console will prompt you to enter your weight.

Use the Speed or Incline Arrow keys to raise or lower the weight value displayed in the LED Matrix window. Once the desired weight is displayed, press the Enter button to continue.

XT-3200/3300/3600/4600

4800/5600/5700 Treadmill

If no key is pressed within six (6) second, the default setting of 150 pounds or the last weight previously entered will be automatically accepted.

NOTE: It is important to enter the correct weight. The

treadmill uses this value to compute the number

of calories burned during a workout.

You are now ready to select a Workout!

TIP: When in a workout, press the Select button to

immediately end the current program and select

a different program. Your current workout

information will be discarded.

C

HANGING THE

R

UNNING

B

ELT

S

PEED

After pressing the Enter button the Lap Counter will appear on the display.

For information on this see "The Lap Counter" later in this section.

Press the Incline + Arrow button to increase the belt speed and the

Incline - Arrow button to decrease the belt speed of the treadmill to the desired setting. As the buttons are pressed the speed window will display the current speed.

TIP: The speed may be increased or decreased at

any time during a workout.

22

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XT-3200/3300/3600/4600

4800/5600/5700 Treadmill

C

HANGING THE

I

NCLINE

Press the Incline + Arrow button to increase the incline and the

Incline - Arrow button to decrease the incline of the treadmill to the desired setting. As the buttons are pressed the Incline window will display the value in "percentage of grade" comparable to the measurement of the grade of a hill.

TIP: The incline may be increased or decreased at

any time during a workout.

P

AUSING THE

W

ORKOUT

Press the Stop button to pause your workout temporarily. Pressing the

Stop button once will stop the running belt immediately and retain all of the current workout information.

When you are ready to continue the workout, straddle the running belt by holding on to the handrails and placing one foot on each side of the treadmill.

Press the Start button and the belt will slowly begin to travel. When ready and while holding on to the handrails, carefully step onto the belt and continue your workout.

C

OOL

D

OWN

F

OR XT-4600/4800/5600/5700

M

ODELS

O

NLY

The Cool Down function allows a workout to end with a gradual slowing down.

Press the Cool Down button and the treadmill slow down 0.1 MPH per second until it reaches 2.0 MPH. At this point it will slow from 2.0 MPH to

0 MPH in six (6) seconds.

While the treadmill is in the process of a "Cool Down", you may press the Speed + Arrow button, Speed - Arrow button or any of the MPH Bar buttons to stop the Cool Down process and continue the workout at the present-chosen speed setting.

XT-3200/3300/3600/4600

4800/5600/5700 Treadmill

S

TORING

I

NSTRUCTIONS

F

OR XT-3300/5700

M

ODELS

O

NLY

The XT-3300/5700 treadmills are specially designed for those who don't have a lot of space but still want to enjoy the benefits of having a treadmill. These

two models are easily stored using STEELFLEX 's new folding design.

In order to use this system properly please follow the proceeding instructions:

• Stand directly behind the treadmill with feet at shoulder width apart.

• Bend down in a proper manner (bend at your knees not your back.)

• Place your hands on either side and on the outer side of the end caps

and lift upward until the safety pin clicks into place. (Remember to keep

your back straight and lift with your legs.)

U

SING

I

NSTRUCTIONS

F

OR XT-3300/5700

M

ODELS

O

NLY

To use the XT-3300/5700 treadmills follow the proceeding instructions:

• Stand directly behind the treadmill with feet at shoulder width apart.

• Holding the treadmill with your left hand release the safety pin in place

with your right hand.

• Then place your hands on either side and on the outer side of the end

caps and pull downward until the treadmill is sitting flat on the ground

(Remember to always keep your back straight and bend at the knees

not your back.)

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XT-3200/3300/3600/4600

4800/5600/5700 Treadmill

W

ORKOUTS

M

ANUAL

(I

NCLUDES

SET-TIME)

The Manual workout let's you control the effort. Change your effort level and speed to challenge yourself. Press the MPH Bar and Start button and you're working out instantly.

After entering your weight, the LED next to MANUAL will be lighted.

Press the Enter button to begin a basic, manual workout. This will allow you to control the speed and incline of your workout and to continue until you decide to stop.

Press the Start button to begin the workout.

Press the Arrow buttons and MPH Bar to tailor your workout to suit you.

CAUTION: DO NOT OVER-INCREASE SPEED! As

the Arrow button is pressed, the Belt-speed

value shown in the Speed window will increase

immediately. The running belt will increase to

this speed gradually. If a speed value is entered

that is too high for the user's capabilities,

personal injury may occur.

DO NOT continually press the Speed + Arrow

button to increase the belt. Enter a known,

comfortable value and wait for the running

belt to reach that speed. Use care when further

increasing the speed.

XT-3200/3300/3600/4600

4800/5600/5700 Treadmill

S

ET

T

IME

(M

ANUAL

W

ORKOUT WITH

T

IME

G

OAL

)

Set the duration of your workout and get to it! The count down of the time goal is displayed in the Main window and keeps you motivated.

After entering your weight the Manual workout will be selected.

Press the Select button until the LED next to SET TIME is lighted.

Press the Enter button to accept this workout.

Press the Speed or Incline Arrow buttons to display the desired amount of time to workout and press the Enter button.

NOTE: The time ranges from 1 - 99 minutes.

The default is 1 minutes.

Press the MPH Bar to choose a desired speed.

Press the Incline Arrow buttons to display the desired Incline.

Press the Start button to begin the workout.

Press the Start button. The screen will display "3", "2", "1" and will then beep. At this time the running belt will begin traveling at 0.5 MPH.

TIP: You may change the running-belt speed or

incline with the arrow buttons at any time

during the workout.

As you work out the console displays the time remaining in the Main window.

Increase the running belt speed by pressing the Speed + Arrow button.

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XT-3200/3300/3600/4600

4800/5600/5700 Treadmill

W

EIGHT

L

OSS

F

OR XT-3600/4600/4800

M

ODELS

O

NLY

Really get into the zone! Raise your heart rate to the proper level and use the duration to burn away! Twenty-five minutes to really feel the progress.

The weight loss workout has eight sessions. The first session is the

Warm-Up and the eighth session is the Cool-Down. They are preprogrammed and you cannot change them. The second through seventh sessions are preprogrammed but each segment can be changed

(four LEDs) temporarily.

TIP: You can change an individual segment's speed

and incline until the next segment begins.

The temporary changes made to a segment,

however, are not memorized for future workouts.

After entering your weight, the Manual workout will be selected.

Press the + button until the LED is lighten.


Press the Arrow buttons to choose an effort level - Beginner, Novice or

Expert. The higher the LED profile, the more challenging the workout.

Press the Start button to immediately begin the workout or press the

Enter button to accept the effort level and choose a goal for the workout - Time, Calories or Distance.

If you press the Enter button, choose a goal using the Arrow buttons to display the goal you desire. Once the goal is displayed, press the Enter button to accept the choice.

TIP: If you select one goal and change your mind,

press the Stop button to go back to the

goal choices.

XT-3200/3300/3600/4600

4800/5600/5700 Treadmill

Each session is controled by you the user. Use the Speed + - and

Incline + - Arrows to contol your speed and elevation.

TIP: You can press the Cool Down button at any time

to end the workout slowly.

TIP: Press the Stop button once to pause the workout

and twice to end the workout completely, allowing

you to choose a different effort level profile.

TIP: Press the Select button at any time to end

the current workout and select a different one.

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29

XT-3200/3300/3600/4600

4800/5600/5700 Treadmill

R

UNNING

C

OURSES

F

OR XT-3600/4600/4800/5600/5700

M

ODELS

O

NLY

Let the Steelflex XT treadmill create a challenging workout for you!






Press the Start button to immediately begin the workout or press the Enter button to accept the effort level and choose a goal for the workout - Time, Calories or Distance.



press the Stop button to go back to the goal

choices.

Next, use the Arrow buttons to enter a value for the goal and press the Enter button to accept it.

The Running Courses' workout profile consist of one session of 10 segments. Each segment is four (4) LEDs each - each LED represents

15 seconds.

After the 10-minute session is completed, it automatically begins again

(for workouts over 10 minutes in duration).

XT-3200/3300/3600/4600

4800/5600/5700 Treadmill

E

NDURANCE

F

OR XT-3200/3300/5700

M

ODELS

O

NLY

The ULTIMATE workout! Build your endurance and feel the burn!

The Endurance 30 Minute workout has thirteen sessions. The firstsession is the Warm-Up and the thirteenth sessions is the Cool-

Down. They are preprogrammed and you cannot change them.

The second through twelfth sessions are preprogrammed but each segment(four LEDs) can be changed temporarily.

TIP: You can change an individual segment's

speed and incline until the next segment

begins. The temporary changes made to a

segment, however,are not memorized for

future workouts.


Press the Select button until the LED next to ENDURANCE 30

MIN is lighted.


Press the Arrow buttons to choose an effort level - Beginner,

Novice or Expert. The higher the LED profile, the more challenging the workout.

Press the Start button to immediately begin the workout or press the Enter button to accept the effort level and choose a goal for the workout - Time, Calories or Distance.

If you press the Enter button,choose a goal using the Arrow buttons to display the goal you desire. Once the goal is displayed, press the Enter button to accept the choice.

TIP: If you select one goal and change your

mind, press the Stop button to go back to

the goal choices.


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31

XT-3200/3300/3600/4600

4800/5600/5700 Treadmill

F

OR XT-3200/3300

M

ODELS

O

NLY

The first session consists of three segments (12 LEDs) or three minutes at 0% incline. The first segment's running-belt speed is at 2 MPH, the second segment is at 2.5 MPH, third segment is at 3 MPH. The second through the twelfth sessions use the preprogrammed speed and the thirteenth session is the Cool

Down session.

TIP: You can press the Cool Down button at any

time to end the workout slowly.

TIP: Press the Stop button once to pause the

workout and twice to end the workout

completely, allowing you to choose a

different effort level profile.


the current workout and select a different

one.

XT-3200/3300/3600/4600

4800/5600/5700 Treadmill

F

AT

B

URN

F

OR XT-3200/3300/5700

M

ODELS

O

NLY)

Really get into the zone! Raise your heart rate to the proper level and use the duration to burn away! Twenty-five minutes to really feel the progress.

The Minute workout has thirteen sessions. The first session is the

Warm-Up and the thirteenth session is the Cool-Down. They are preprogrammed and you cannot change them. The second through twelfth sessions are preprogrammed but each segment (four LEDs) can be changed temporarily.

TIP: You can change an individual segment's

speed and incline until the next segment

begins. The temporary changes made to a

segment, however, are not memorized for

future workouts.


Press the Select button until the LED next to is lighted.


Press the Arrow buttons to choose an effort level - Beginner,

Novice or Expert. The higher the LED profile, the more challenging the workout.

Press the Start button to immediately begin the workout or press the Enter button to accept the effort level and choose a goal for the

Workout - Time, Calories or Distance.

If you press the Enter button,choose a goal using the Arrow buttons to display the goal you desire. Once the goal is displayed, press the Enter button to accept the choice.

TIP: If you select one goal and change your

mind, press the Stop button to go back to

the goal choices.

32

33

XT-3200/3300/3600/4600

4800/5600/5700 Treadmill

F

OR

XT-3200/3300 M

ODELS

O

NLY


The first session consists of three segments (12 LEDs or three minutes) at 0% incline. The first segment's running-belt speed is at 2 MPH, the second segment is at 2.5 MPH, third segment is at 3 MPH. The second through the twelfth sessions use the preprogrammed speed and the thirteenth session is the Cool Down session.





completely, allowing you to choose a

different effort level profile.


the current workout and select a different

one.

XT-3200/3300/3600/4600

4800/5600/5700 Treadmill

C

ARDIO

F

OR XT-3200/3300/4600/4800/5600/5700

M

ODELS

O

NLY

The first step to a healthier heart! A workout profile to raise your heart rate to a higher level effectively helping your heart become stronger.

The Cardio workout has eight sessions. The first session is the Warm-Up and the eighth session is the Cool-Down. They are preprogrammed and you cannot change them.

The second through seventh sessions are preprogrammed but each segment can be changed temporarily.


and incline until the next segment begins.

The temporary changes made to a segment,

however, are not memorized for future workouts.






Press the Start button to immediately begin the workout or press the Enter button to accept the effort level and choose a goal for the workout and time.




choices.

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XT-3200/3300/3600/4600

4800/5600/5700 Treadmill

Next, use the Arrow buttons to enter a value for the goal and press the

Enter button to accept it.

The first session consists of three segments ( 8 LEDs or three minutes) at 0% incline. The first segment's running-belt speed is at 1 MPH, the second segment is at 1.2 MPH, third segment is at 1.6 MPH.

The second through the seventh sessions use the preprogrammed speed and the eighth session is the Cool Down session.




workout and twice to end the workout completely,

allowing you to choose a different effort level

profile.

TIP: Press the Select button at any time to end the

current workout and select a different one.

XT-3200/3300/3600/4600

4800/5600/5700 Treadmill

I

NTERVAL

Want a slightly greater challenge? Tone-up and continue your exercise regiment with the Interval workout.

The Interval workout has eight sessions. The first session is the Warm-Up and the eighth session is the Cool-Down. They are preprogrammed and you cannot change them. The second through seventh sessions are preprogrammed but each segment can be changed temporarily.


and incline until the next segment begins. The

temporary changes made to a segment, however,

are not memorized for future workouts.


Press the Select button until the LED P2 is lighten.




Press the Start button to immediately begin the workout or press the Enter button to accept the effort level and choose a goal for the workout and time.




choices.

Next, use the Arrow buttons to enter a value for the goal and press the

Enter button to accept it.

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XT-3200/3300/3600/4600

4800/5600/5700 Treadmill

The first session consists of three segments ( 8 LEDs or three minutes) at 0% incline. The first segment's running-belt speed is at 1.2 MPH, the second segment is at 4.3 MPH, third segment is at 1.2 MPH.

The second through the seventh sessions use the preprogrammed speed and the eighth session is the Cool Down session.





completely, allowing you to choose a different

effort level profile.


the current workout and select a different one.

XT-3200/3300/3600/4600

4800/5600/5700 Treadmill

H

AND

P

ULSE

C

ONTROL

F

OR XT-3600/4600/4800/5600/5700

M

ODELS

O

NLY

Choose your Maximum Heart Rate (MHR) for proper control of your workout!

SteelFlex firmly recommends that you have a complete medical exam by a qualified physician before beginning any exercise program, particularly if you have a family history of high blood pressure or heart disease, are over the age of 45, or if you smoke, have high cholesterol, are obese or have not exercised regularly in the past year.

If, at any time while exercising, you feel faint, dizzy, pain or a shortness of breath, stop exercising immediately.


Press the Select button until the LED next to HAND PULSE CONTROL is lighten.


Hold the HAND PULSE firmly.

When the Heart Rate Control workout is chosen, the heart will display in the LED Matrix window.

Change the display to your age using the Arrow buttons and press the

Enter button.

Caution: If you have a family history of heart disease,

a diagnosed heart ailment or have not

undertaken an exercise program recently,

an incorrect percentage of MHR could set

your targeted rate too high and may cause

injury or death. If you are unsure of what

your maximum heart rate should

be, please consult your physician before

attempting any exercise program.

If the Display Console does not detect a heart rate signal within 20 seconds, the running belt will stop.

Press the Stop button once to pause the workout or twice to end the workout immediately.

Press the Cool Down button to end the workout slowly.

Press the Select button to immediately stop the current workout and choose a different one.

38

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XT-3200/3300/3600/4600

4800/5600/5700 Treadmill

M

AINTENANCE

Here are some preventative maintenance tips that will keep your treadmill operating at its best.

Cleaning

• Clean the Display Console and all exterior

surfaces regularly.

• Vacuum running belt regularly to keep debris from

accumulating.

• Inspect exterior parts regularly for wear and tear,

especially the running belt and deck.

• Inspect area under treadmill and vacuum regularly.

NOTE: When cleaning the exterior of the unit, a

non-abrasive cleanser and soft cotton cloth

are strongly recommended. At no time should

cleanser be applied directly to any part of the

equipment. Instead, place the non-abrasive

cleaning solution on a soft cloth and wipe

down the unit.

Customer Service

Contact the Customer Service group at:

SteelFlex

No. 35, Tun Hi Rd.

Chin Chan Li

Sa Lu Taichung Hsien,

Taiwan

Phone: 8862-2720-9980

FAX: 8862-2722-9750

E-mil:[email protected]

http://www.joong,com.tw

XT Treadmill Cleaning

Schedule Chart

40

XT-3200/3300/3600/4600

4800/5600/5700 Treadmill

41

T

ECHNICAL

I

NFORMATION

Specifications

Range of Speed - 0.5 - 10.0 MPH - XT-3200/3300/5600/5700

- XT-3600/4600/4800

Range of Elevation - 0% - 10% Grade

- 0% - 12% Grade

Motor Size - 2.2 HP

- XT-3600/4600/4800

- XT-3200/3300/5600/5700

- XT-3200/3300

- XT2600/2700

- XT-3600/4600/4800/5600/5700

Power Requirements - 120V/230V 60Hz/50Hz

Roller Diameter - 2.5"

Belt Size - XT-3200 = 52" x 18" x 1.6t

- XT-3300 = 52" x 18" x 1.6t

- XT-3600 = 54" x 19.5" x 1.8t

- XT-4600 = 54" x 19.5" x 1.8t

- XT-4800 = 60" x 19.5” x 2.1t

- XT-5600 = 54" x 20" x 1.8t

- XT-5700 = 54" x 20" x 1.8t

Manual

Weight Loss

Running Courses

Cardio

Interval

Endurance

Fat Buren

Hand Pulse

Dimensions

Height - 65"

- 67"

- 73"

Width - 30"

- 32"

Length - 63"

- 66"

- 67"

- 69"

- 73"

-

XT-3200/3300/3600/4600/4800/5600/5700

- XT-4600/4800/5600/5700

- XT-4600/4800/5600/5700

- XT-3200/3300/3600/4600/4800/5600/5700

- XT-3200/3300/3600/4600/4800/5600/5700

- XT-3200/3300/5600/5700

- XT-3200/3300/5600/5700

- XT-3600/4600/4800/5600/5700

- XT-3200/3300

- XT-3600/4600/5600/5700

- XT-4800

- XT-3200/3600/4600/4800

- XT-3300/5600/5700

- XT-3200

- XT-3300

- XT-3600/4600/5700

- XT-5600

- XT-4800

Weight - 275 lbs - XT-3200/3300

- 250 lbs - XT-2600/2700

- 300 lbs - XT-3600/4600/4800/5600/5700

XT-3200/3300/3600/4600

4800/5600/5700 Treadmill

G

LOSSARY

Here are some more commonly used words.

Belt (Running Belt) Running surface of the treadmill

BPM Beats Per Minute

Deck Cushioned running surface that supports the Belt

Display

Console The dashboard of the treadmill. Contains the buttons and

windows to control the workouts.

Information windows The Incline, Main and Speed windows. Used to display

information continuously and textually.

LED (Light Emitting Diode) The red or multi-colored lights found

above the information windows. These LEDs are used to

graphically represent periods of time, distance or other

information.

LED Matrix

Window The LEDs are located on eitherside of the Main window.

Used to graphically display effort levels and other

information.

MHR Maximum Heart Rate

Safety Key The red, plastic key located at the bottom of the Display

Console (when inserted in place) tethred to a clip to be

attached to your waistband.

Segment A one-minute period of time represented by a series of four

(4) LEDs. Each LED represents 15 seconds. A collection

of Segments create a Session.

Session One part of a workout. Typically, this includes the Warm-up

session and Cool-Down session and various sessions

in-between. A Session is made up of Segments.

Workout A preset exercise program adjusted by certain goals such

as Time, Calories and Distance. A Workout is a collection

of Sessions that create a group of challenges for you.

42

XT-3200/3300/3600/4600

4800/5600/5700 Treadmill

L

IMITED

H

OME USE

W

ARRANTY

STEELFLEX

is proud to offer you the following warranty, wich applies to home use, residential, noncommercial purposes only. Any other use of this device will void this warranty.

STEELFLEX

hereby extends the following limited warranties for the following components of the device, for the period indicated:

FRAME - LIFETIME STEELFLEX

warrants the frame against defects in workmanship and materials for the life of the product, so long as it remains in the possession of the original owner.

Electronics & Parts STEELFLEX warrants the Electronic components and

all original Parts against defects in workmanship and materials for a period of three years from the date of original purchase, so long as the device remains in the possession of the original owner.

Labor - STEELFLEX shall cover the Labor cost for the repair of the device

for a period of 1 year from the date of original purchase, so long as the device remains in the possession of the original owner.

L

IMITED

H

OME USE

W

ARRANTY

(continued)

The warranty does not apply to damage or failure due to accident, abuse,

corrosion, dicoloration of paint or plastic, or neglect. STEELFLEX shall

not be responsible for incidental or consequntial damages. Parts and

Electronic components reconditioned to As New Condition by STEELFLEX

or its vendors may sometimes be supplied as warranty replacement parts and constitute fulfillment of warranty terms. Any warranty replacement parts shall be warranted for the remainder of the original warranty term.

STEELFLEX

expressly disclaims all other warranties, express or implied, including but not limited to all warranties of fitness for a particular prupose or of merchantability. This warranty gives you specific legal rights and your rights may vary from state to state.

43

W

ARRANTY

R

EGISTRATION

Your warranty card must be completed and sent to STEEL FLEX BEFORE

A WARRANTY CLAIM CAN BE PROCESSED.

You may also register via our website at http://www.joong.com.tw

Inside the enclosed warranty card you will find a customer survey. Your care in completing the survey will be of value to us in serving you in the future.

Comments and suggestions are always welcome. We are certain you will

enjoy your new STEELFLEX XT Treadmill. Thank you for selecting a

STEELFLEX

product.

XT-2600/2700/3200/3300/3600

4600/4800/5600/5700 Treadmill

Developing a Fitness Program

Warm Up:

Warming up is an extremely important phase, but unfortunately, it’s often an activity that is ignored and painful, frustrating muscle pulls or strains may be the result. There are two goals for warm - up: warming up the muscles of the back and the extremities ( so that you can stretch them without injury), and slight acceleration of the heart rate so the body can move gradually into the target heart rate.

Warm - ups should consist of 5-10 minutes of exercises that are not very demanding: marching in place, stepping sided to side and swinging your arms walking at a pace of about 3.5mph, ect. ( your heart rate should be between 90 - 120.

A gradual warm - up will do the following:

Produce faster more forceful muscle contractions.

Increase your metabolic rate so oxygen is delivered to the working muscles more quickly.

Leads to efficient calorie burning by increasing your core body temperature

Prevent injuries by improving the elasticity of your muscles.

Allow you to work out comfortable longer because your energy systems are able to exercise, preventing the buildup of lactic acid in the blood.

Improves joint range of motion.

Psychologically prepares you for highter intensities by increasing your arousal and focus on exercise.

Warm - up: Warm - up 5 to 10 minutes before aerobic activity.

Duration: Maintain your exercise intensity for 20 to 60 minutes.

Cool Down: Gradually decrease the intensity of your workout,

then stretch to cool down during the last 5 to

10 minutes.

NOTE: If weight loss is your major goal, a minimum of 30

minutes of aerobic activity five or more times per

week is recommended.

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XT-3200/3300/3600/4600

4800/5600/5700 Treadmill

Flexibility

Adequate flexibility is the ability to move your limbs and joints easily

(through a complete range of motion) the way you need to in order to meet the callenges of daily life. Fortunately there’s a positive reinforcing cycle between flexibility and activity. Adequate flexibility enables you to maintain an active lifestyle, and an active lifestyle makes an important contribution to maintaining adequate flexibility. These relationships grow stronger the older we become.

When should I stretch?

Any time is a good time to Stretch. In the morining it can work out the kinks in your back, at work, you can relax your neck and shoulders, and after work stretch out your lower back. However, your should never do your stretches before you have had a chance to warm your body up.

How should I stretch?

Perform the following stretches slowly and smoothly until you feel a slight

“tugging” sensation on the muscles involved. Don’t stretch to the point you feel pain, and don’t bounce you could pull a muscle. Hold each stretch for

10 to 20 seconds. Exhale through the stretch, and breathe slowly. This will keep you from bouncing.

1. Calf ( back of lover leg)

a. Straight knee start with the leg to be stretched approximately

three feet from the wall and the opposite leg on step forward.

Lean toward the wall, keeping your heels down and feet turned

in slightly.

b. Bent knee start same as above, but move approximately one

foot closer to the wall and bend the knee of the back leg to be

stretched.

c. Repeat using the other leg.

XT-3200/3300/3600/4600

4800/5600/5700 Treadmill

2. Iliotibial Band ( outside of hip)

a. Start with the leg to be stretched one step back and behind the

opposite foot. Move your hips sideways toward the side of your

body being stretched. Keep the upper body away from the wall

and do not bend forward.

b. Repeat using the other leg.

3. Lower Back, Hips, Groin, and Hamstrings

a. Stand with the feet about shoulder- width apart and pointed

straight ahaead. If you are pretty flexible and need more of a

stretch, cross one leg in front of the other for a few stretches,

then switch legs.

b. Slowly bend forward from the hips, always keeping your knees

slightly bent.

c. Stretch only to the point where you feel a tugging in the back of

your legs.

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XT-3200/3300/3600/4600

4800/5600/5700 Treadmill

4. Side Bends

a. Stand with your feet about shoulder - width apart and toes pointed

straight ahead. Keep your knees slightly bent, one hand on

your hip; extend your other arm up and over your head. Slowly

bend at your waist to one side, toward the hand on your hip

b. Extend both arms overhead.

Hold your right hand with your

left hand and bend slowly to

the left, using your left arm

to pull the right arm gently

over the head and down

toward the ground.

c. Repeat with other side.

5. Quadriceps (front of thigh)

a. Lying on our stomach, pull the heel toward your buttocks with

the opposite hand. Keep the thigh of the leg being stretched

close to the leg on the floor.

b. The same stretch can be

done standing. Do not allow

the thigh to come in front of

you and so not bend forward

at the waist.

c. Do this exercise twice - once

on each leg.

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6. Groin (inside of thigh)

a. Sit on the floor with the soles of your feet together. Gently push

knees down toward the floor with your elbows.

b. Stand with your feet three to four

feet apart and turned out slightly.

Keep the knee of the leg to be

stretched straight, and bend

the opposite knee as you

move your body toward the

bent leg. Keep your toes

pointed forward.

c. Repeat using the other leg

7. Hamstrings (back side of upper leg)

a. Sit with one knee bent and the leg to be stretched out straight.

Reach for the toes of the straight

leg with the right hand and

then the left hand.

b. Repeat with the other leg.

8.Gluteus (back of hip)

a. Lie on your back. Pull one knee up to your chest while keeping

the opposite leg down on the

floor with the knee straight.

b. The same may be done

standing.

c. Repeat with the other leg.

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9. Anterior Tibialis (front of shin) a. Stand with all of your weight on one leg. Extend the opposite

leg forward and flex and point at the ankle.

b. Repeat with the other leg.

49

10. Iliopsoas (lower back) a. If you have a neck problem, be very careful with this stretch. In a

sitting position (on a mat or rug hold your knees with your hands

and pull them to your chest.

b. Gently roll up and down your spine, keeping your chin down

toward your chest. This will further stretch the muscles along

the spine.

c. Try to roll evenly and with control. Roll back and forth 4 to 8

times or until you feel your back loosen.

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Exercise Guidelines:

The American Council of Sports Medicine (ACSM) recommends the following exercise guidelines, for healthy aerobic activity:

Warm - up: Warm - up 5 to 10 minutes before aerobic activity.

Duration: Maintain your exercise intensity for 20 to 60 minutes.

Cool Down: Gradually decrease the intensity of your workout, then

stretch to cool down during the last 5 to 10 minutes.

NOTE: If weight loss is your major goal, a minimum of 30 minutes

of aerobic activity five or more times per week is recommended.

Determining your target heart rate (Kavvonen Heart Rate Formula)

Example: 40 year old with a resting rate pulse of 60 BPM

220 -40 (age) = 180

180-60 (resting pulse) = 120

120 x .5 (50% intensity) = 60

60 + 60 (resting pulse) = 120 (target heart rate)

The following chart explains how to determine your target heart rate for varing levels of intensity. The different levels of intensity will help you achieve different objectives.

Zone intensity Goal

(% MHR)

M ode pace.

o burning duration to d endurance.

performance and comp etition

VO 2 M AX, speed, econom y, and form.

50

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Achieving your Fitness Goals

Each of us are individuals with possibly different fitness goals. It is critical to determine what your goals are when deleloping a long term fitness program.

STEELFLEX fitness products are pleased with your decision in using our

quality products to help reach your fitness goals. Below are some benefits of exercising. We have listed these to help in reaching your fitness goals:

¡E

Strengthens heart and lungs

¡E

Increases energy

¡E

Lowers blood pressure

¡E

Increases metabolism

¡E

Prevents diabetes

¡E

Strengthens bones

¡E

Strengthens and tones muscles

¡E

Maintains weight loss

¡E

Improves productivity

¡E

Improves sleep

¡E

Reduces stess

¡E

Improves posture and appearance

¡E

Reduces feelings of depression

¡E

Improves sense of well -being

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Its important that your goals are well defined and reachable. Put your goals in writing. The more specific you are the easier it will be to keep track of your progress. Setting long terms are best reached if one incorportates short term goals in order to reach the overall long term goal.

The STEELFLEX product console provides you with several readouts that can be used to record your progress. You can track Distance, Calories or

Time. Time is the most important and useful of the test functions.

SAMPLE GOALS:

Goal setting is a popular motivational technique. It’s important to set goals and reward yourself when initiating a new exercise program because you’re attempting to break current patterns and form a new habit. Whether you use this technique or another, make fitness a priority in your life. You can achieve the ultimate reward to yourself: you can establish the exercise habit!

Some sample goals may be:

To strengthen my heart by exercising 30 minutes three days a week.

(Goal Measurement: Exercise Time 90 minutes a week.)

To improve my bodies ability to utilize and burn fat at a higher rate by exercising at a low intensity for 45 minutes per session, 5 days per week.

(Goal Measurement: Exercise Time = 225 per week).

To decrease work other daily stress by exercising for 20 minutes a day on work days.

(Goal Mesurement: Exercise Time = 100 minutes per week).

KEEPING AN EXERCISE DIARY

Feel free to photocopy the following weekly and annual log sheets.

By doing so you can pridefully check and return to look at the progress you have made.

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Diary

Week #

Date:___________________

Number hours of sleep:__________________

Weekly Goals:_______________

Sheduled work out time:_______________

Reward:_______________

Level of intensity by % of your predicted maximal heart rate:

__________________

T

53

Rating of your percieved exertion (R.P.E., Borg Scale)

6 13 Some What Hard

7 Very, Very Light 14

8 15 Hard

9 Very Light 16

10 17 Very Hard

11 Fairly Light 18

12 19 Very, Very Hard

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Heart Rate Conversion for 10 Seconds (Use as reference)

11 = 66 19 = 114 27 = 162

12 = 72 20 = 120 28 = 168

13 = 78 21 = 126 29 = 174

14 = 84 22 = 132 30 = 180

15 = 90 23 = 139 31 = 186

16 = 96 24 = 144 32 = 192

17 = 102 25 = 150 33 = 198

18 = 108 26 = 156 34 = 204

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SteelFlex XT-2700 User manual

XT-3200/3300 Treadmill Dimentions

A Information Windows

B Safety Key

C Elevation Arrow Buttons

D Mode Button

E Enter/Start Button

F Time Arrow Buttons

G Speed Arrow Buttons

H Stop Button

XT-3600 Treadmill Dimentions

A Information Windows

B Incline Arrow Buttons

C Speed Arrow Buttons

D Enter Button

E Stop Button

F Start Button

Safety key

XT-4600 Treadmill Dimentions

A Information Windows E Stop Button

B Incline Arrow Buttons F Cool Down Button

C Speed Arrow Buttons G Start Button

D Enter Button

Safety key

XT-4800 Treadmill Dimentions

A Information Windows E Stop Button

B Incline Arrow Buttons F Cool Down Button

C Speed Arrow Buttons

G Start Button

D Enter Button

Safety key

XT-5600/5700 Treadmill Dimentions

A Information Windows

B Safety Key

C Elevation Arrow Buttons

D Enter/Start Button

E Speed/Weight Arrow Buttons

F Cool Down Button

G Time Arrow Buttons

H Stop Button

XT Treadmill Cleaning

Schedule Chart

Key Features

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Frequently Answers and Questions

What is the maximum incline on the XT-2700?

Does the XT-2700 have any pre-programmed workouts?

How do I adjust the belt tension on the XT-2700?

What is the Cool Down function on the XT-2700?