Everlast 1654601 - Dyaco Canada Inc.

Owner’s Manual
Model No.
1654601
- Assembly
- Operation
- Adjustments
- Parts
- Warranty
CAUTION:
You must read and
understand this
owner’s manual
before operating
unit.
Keep this manual for
future reference.
Serial number
Write the serial
number in the space
above for reference.
Serial number can be
found at the front
bottom section of the
Treadmill.
Manufacture’s Limited Warranty
Dyaco Canada Inc. warrants all its home use treadmills parts for a period of time listed below, from
the date of retail sale, as determined by a sales receipt or in the absence of a sales receipt. Dyaco
Canada Inc.’s responsibilities include providing new or remanufactured parts, at Dyaco Canada
Inc.’s option, and technical support to our independent dealers and servicing organizations. In the
absence of a dealer or service organization, these warranties will be administered by Dyaco
Canada Inc. directly to a consumer. The warranty period applies to the following components:
Limited Warranty
Frame
Motor
All Other Components
Labour
Lifetime
10 Years
1 Year
1 Year
This warranty is not transferable and is extended only to the original owner.
This warranty shall not apply to treadmills which are (1) used for commercial or other
income producing purpose, or (2) subject to misuse, neglect, accident or unauthorized
repairs and alterations
This warranty provided herein is in lieu of all other express warranties. Any implied
warranties, including any implied warranties of merchantability or fitness for particular
purpose are limited in duration to the first 12 months from the date of purchase. All other
obligations or liabilities, including liability for consequential damages are hereby excluded
Repair Parts and Service
All of the parts for the Everlast treadmill, shown in figure can be ordered from: Dyaco
Canada Inc. 6050 Don Murie Street, Niagara Falls, Ontario, L2G 0B3. When ordering
parts, the parts will be sent and billed at the current prices. Prices may be subject to
change without notice. Check or money order must accompany all orders. Standard
hardware items are available at your local hardware store.
To ensure prompt and correct handling of any errors, or to answer any questions, please
call our Toll Free number, 1-888-707-1880, or email us at customerservice@dyaco.ca. or
visit us at: www.dyaco.ca. Office hours are from 8:30 A.M. to 5:00 P.M. Monday to
Friday Eastern Standard time.
Always include the following information when ordering parts:
*Model number
*Name of each part
*Part number of each part
TABLE OF CONTENTS
Important Safety Instructions
Assembly instructions
Treadmill Operation
General Maintenance
2
5
11
24
Important Electrical Information
Folding/ Transport Instructions
Exploded View Diagram/Parts List
Service Checklist – Diagnosis Guide
Troubleshooting
29
Training Guidelines
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IMPORTANT SAFETY INFORMATION
THIS UNIT IS INTENDED FOR HOUSEHOLD USE ONLY
READ ALL INSTRUCTIONS BEFORE USING THIS TREADMILL
CAUTION: Before starting any exercise program, it is recommended that you consult your
physician.
WARNING: Connect this unit to a properly grounded outlet only.
DANGER: To reduce the risk of electric shock, always unplug the treadmill from the electrical
outlet immediately after using and before cleaning.
WARNING
To reduce the risk of burns, fire, electric shock, or injury to persons :
1. Use 120 volt a.c. household current on a dedicated circuit.
Grounding Instructions
This product must be grounded. 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 a 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. See diagram below
for grounding methods.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
It is the responsibility of the owner to ensure that all users of this treadmill are adequately informed
of all warnings and precautions.
The use of an extension cord with this product is not recommended. If an extension cord is
needed, use a short (less than 10 feet) heavy gauge (16 gauge or better) extension cord with a
three prong (grounded) plug and receptacle.
Never leave the treadmill unattended when plugged in. Remove the safety key and unplug the unit
from the outlet when not in use and before removing or replacing parts.
Never operate the treadmill if it has a damaged cord or plug, if it is not working properly, if it has
been dropped, damaged, or exposed to water. Never move the treadmill belt while the power is
turned off.
Do not pull the treadmill by the power supply cord or use cord as a handle. Keep cord away from
heated surfaces and open flames.
Fitness equipment must always be installed and used on a flat surface. Do not use outdoors or
near water. Do not place the unit on a loose rug or uneven surface. It is recommended to use an
equipment mat to prevent the unit from moving while it is being used, which could possibly scratch
or damage the surface of your floor. It is recommended to have a minimum of 3 metres safe
clearance on all sides of the treadmill while in use.
Keep the treadmill indoors, away from moisture and dust. Do not put the treadmill in a garage,
covered patio or near water.
Do not operate the treadmill where aerosol products are used or where oxygen is being
administered.
Read, understand, and test the emergency stop procedure before using the treadmill. Do not insert
any objects into any openings.
Inspect and properly tighten all parts of the treadmill regularly.
Keep children and pets away from this equipment at all times while exercising.
Handicapped individuals should have medical approval and close supervision when using this
treadmill.
Do not place hands or feet under the treadmill. Always keep hands and legs off of the treadmill
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when others are using it.
15. Never turn on treadmill while standing on treadbelt. Always hold the handrails while using the
treadmill. Always return the treadmill to the slowest speed to provide for safe dismount and low
speed restart.
16. To disconnect, turn all controls to the off position, then remove plug from outlet.
17. Do not attempt to raise, lower or move the treadmill until it is properly assembled. See assembly on
page 8 and to fold and move the treadmill on page 10. Care must be taken when lifting or moving
the equipment, so as not to injure your back. Always use proper lifting techniques. You must use
any attachments that are not recommended by the manufacturer.
18. Use the treadmill only for its intended use as described in this manual. Do not use any attachments
that are not recommended by the manufacturer.
19. User weight should not exceed 330lbs (150 kg).
20. Never allow more than one person on the treadmill at once.
21. Warm up 5 to 10 minutes before each workout and cool down 5 to 10 minutes afterward. This
allows your heart rate to gradually increase and decrease and will help prevent straining muscles.
22. Never hold your breath while exercising. Breathing should remain at a normal rate in conjunction
with the level of exercise being performed. If dizziness, nausea, chest pains, or any
other abnormal symptoms are experienced while using this equipment, STOP
the workout at once. CONSULT A PHYSICIAN IMMEDIATELY.
23. Start your program slowly and very gradually increase your speed and distance.
24. Always wear suitable clothing and footwear while exercising. Do not wear loose fitting clothing that
could become entangled with the moving parts of your treadmill. Do not walk or jog barefoot, in
stocking feet or loose fitting shoes or slippers.
25. This treadmill is intended for in-home use only. Do not use the treadmill in any commercial, rental
or institutional setting.
WARNING: Before beginning any exercise program consult your physician. This is especially important
for individuals over the age of 35 or persons with preexisting health problems. Read all instructions before
using any fitness equipment. We assume no responsibility from personal injury or property damage
sustained by or through the use of this product.
SAVE THESE INSTRUCTIONS
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Important Electrical Information
WARNING!
●NEVER use a ground fault circuit interrupt (GFCI) wall outlet with this treadmill. Route the power cord
away from any moving part of the treadmill including the elevation mechanism and transport wheels.
●NEVER remove any cover without first disconnecting AC power.
●If voltage varies by ten percent (10%) or more, the performance of your treadmill may be affected. Such
conditions are not covered under your warranty. If you suspect the voltage is low, contact your local power
company or a licensed electrician for proper testing. See Diagnosis Guide, page 23.
●NEVER expose this treadmill to rain or moisture. This product is NOT designed for use outdoors, near a pool
or spa, or in any other high humidity environment.
This product must be grounded. If the treadmill should malfunction or breakdown, grounding provides a
path of least resistance for electric current, reducing the risk of electric shock. This product is equipped with
a cord having an equipment-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 a 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.
●NEVER operate this treadmill without reading and completely understanding the results of any operational
change you request from the computer.
●Understand that changes in speed and incline do not occur immediately. Set your desired work level on the
computer console and release the adjustment key. The computer will obey the command gradually.
use your treadmill during an electrical storm. Surges may occur in your household power supply that
could damage treadmill components.
●NEVER
●Use caution while participating in other activities while walking on your treadmill, such as watching television,
reading, etc. These distractions may cause you to lose balance or stray from walking in the center of the belt;
which may result in serious injury.
mount or dismount the treadmill while the belt is moving. Our treadmills start with at a very low speed
and it is unnecessary to straddle the belt during start up. Simply standing on the belt during slow acceleration
is proper after you have learned to operate the unit.
●NEVER
●Always
hold on to a handrail or hand bar while making control changes (incline, speed, etc.).
Do not use excessive pressure on console control keys. They are precision set to function properly with little
finger pressure. Pushing harder is not going to make the unit go faster or slower. If you feel the buttons are not
functioning properly with normal pressure, contact your dealer.
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Assembly Instructions
!!ATTENTION: IMPORTANT UNPACKING INSTRUCTIONS.
PLEASE READ BEFORE UNPACKING YOUR FOLDING TREADMILL!!
Serious injury could occur if this folding treadmill is not unpacked properly.
There is a Velcro strap installed around the treadmill base that prevents the treadmill from
unfolding accidentally during shipping. If this strap is not removed properly the treadmill
could spring open unexpectedly and cause injury if someone is standing near the treadmill
when the strap is removed.
To ensure your personal safety during removal of the shipping strap please make sure the
treadmill is positioned flat on the ground, in the orientation it would be in if you were using
the treadmill. Do not turn the treadmill up on its side while removing the shipping strap.
This could cause the treadmill’s folding mechanism to spring open. If the end of the Velcro
strap (that you need to grab to remove it) happens to be under the treadmill deck, reach
under the deck to grab it, but do not tilt the treadmill up to gain access to the strap end.
Unpack the treadmill and locate the hardware pack. The hardware pack is separated into
five sections; one section containing tools and four sections labeled steps 1-4 which
contain the hardware needed for assembly of each step. The assembly steps below are
numbered one through four and correspond to the hardware in the numbered sections of
the hardware pack. Remove only the hardware for the step you are currently assembling to
avoid confusion and mix ups.
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Before you begin.
Thank you for purchasing our product. Even though we go to great efforts to ensure the
quality of each product we produce, occasional errors and /or omissions do occur. In any
event should you find this product to have either a defective or a missing part please
contact us for a replacement.
This product has been designed for home use only. Product liability and guarantee
conditions will not be applicable to products being subjected to professional use or
products being used in a gym center. This exercise equipment was designed and built for
optimum safety. However, certain precautions apply whenever you operate a piece of
exercise equipment. Be sure to read the entire manual before assembly and operation of
this machine.
Before reading further, please familiarize yourself with the parts that are labeled in the
drawing below.
Console
Safety Key
Incline Adjustment Switch
Speed Adjustment Switch
Upright
Running Belt
Foot Rail
Wheels
On/Off Switch
Circuit Breaker
Power Cord
Adjusting
Bolt
Main Frame
MAX. USER WEIGHT LIMIT 150 KGS (330 LBS)
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Hardware Packing
#80. Ø8 × 1.5T
Split Washer (4pcs)
#100. Ø8 × Ø18 ×1.5T
Flat Washer(8pcs)
#99. 5/16" × UNC18 × 1/2"
Hex Head Bolt (8pcs)
#125. 5/16" × UNC18 × 3/4"
Button Head Socket Bolt (8pcs)
#104. Lubricant
(1pc)
#44. Safety Key
(1pc)
#102. Combination M5 Allen Wrench
& Phillips Head Screw Driver (1pc)
#103. M6 (66 × 86)
L Allen Wrench (1pc)
#90. 13L
Wrench (1pc)
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Assembly Instructions
Step 1.
Remove the treadmill from the carton and lay it on a smooth level surface.
Step2.
Connect the Computer Cable (Middle) (54) with the Computer Cable (Lower) (55) then
insert the Right and Left Uprights (4) and (5) into the Frame Base (2) and use the
13m/m Wrench (90) to tighten 8 pcs of 5/16" × UNC18 × 1/2"_Hex Head Bolts (99)
and 8pcs of Ø8 × Ø18 × 1.5T Flat Washers (100).
4
100
99
99
90
55 100
100
99
5
54
100
99
99
100
100
99
99
100
100
99
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Step 3
1. Connect the Computer Cable (Middle) (54) to the Computer Cable (Upper) (53).
2. Connect the Speed Adjustment Switch W/Cable(Upper) (114) to the Speed/Hand
Pulse Complex (28).
3. Connect the Incline Adjustment Switch W/Cable(Upper) (115) to the Incline/Hand
Pulse Complex (29).
4. Insert the Console Assembly (21) into the right and left Uprights (4) and (5) and
secure with 4 pcs of 5/16" × UNC18 × 3/4" Button Head Socket Bolts (125) with 4
pcs of Ø8 × 1.5T Split Washers (80) by using the Combination M5 Allen Wrench &
Phillips Head Screw Driver (102).
Tip: Avoid pinching wires.
21
28
54
114
29
115
53
80
102
80
125
4
125
5
Step 4.
Install the Handrail Support (9) between the left and right Uprights (5) and (4) and use
the Combination M5 Allen Wrench & Phillips Head Screw Driver (102) to tighten 4 pcs
of 5/16" × UNC18 × 3/4" Button Head Socket Bolts (125).
9
125
125
102
Your unit is now fully assembled. Ensure all nuts and bolts are firmly tightened prior to use.
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Folding Instructions
Do not attempt to move the unit unless it is in the folded and locked position. Be sure the power cord is
secured to avoid possible damage. Use both handrails to maneuver the unit to the desired position.
■ TO FOLD THE TREADMILL
Lift the deck until the latch clicks in place.
■ TO UNFOLD THE TREADMILL
Press the tube with your foot at the yellow sticker
To release latch, see picture to the right.
Transportation
The treadmill is equipped with four transportation wheels. After folding simply roll the treadmill
away.
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Treadmill Operation
Your treadmill features a walking belt coated with a lubricant. IMPORTANT: Never apply
silicone spray or other substances to the walking belt or walking board. Such substances
will deteriorate the walking belt and cause excessive wear.
How to plug in the power cord.
GROUNDING INSTRUCTIONS.
This product must be grounded. No plug adapter should be used with this product.
WARNING:
Improper connection of the equipment grounding
conductor can result in a
risk of an electric shock. Check with a qualified
electrician 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. The use of an extension cord with this
product is not recommended. If an extension cord
is needed, use a short (less than 10 feet) heavy
gauge (14 gauge or better) extension cord with a
three prong (grounded) plug and receptacle.
IMPORTANT: If the power cord is damaged, it
must be replaced with a manufacturer
recommended power cord.
1
Plug the indicated end of the power cord
into the socket of the treadmill. See drawing below.
2
Plug the power cord into an appropriate
outlet that is properly installed and gounded. See
drawing below. Important: The treadmill is not
compatible with GFCI-equipped outlets.
Note: Your power cord and outlet may appear different
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Operation of your treadmill
GETTING STARTED:
CAUTION: Before operating the console, read the following precautions:
Do not stand on the walking belt when turning on the treadmill
Always wear the safety key. Pulling the safety key will stop tread-belt movement.
Adjust the speed in small increments to avoid sudden jumps in speed
To reduce the possibility of electric shock, keep the console dry. Avoid spilling liquids on
the console and place only sealed water bottles in the water bottle holders.
Do not use excessive pressure on console control keys. They are precision set to
function properly with little finger pressure. Pushing harder is not going to make the unit
go faster or slower.
Understand that changes in speed and incline do not occur immediately. Set your
desired speed on the computer console and release the adjustment key. The computer
will obey the command gradually.
How to use the safety key
1. Place the magnet into position on the round metal portion of the console control head. Your
treadmill will not start and operate without this. Removing the magnet also secures the treadmill
from unauthorized use.
2. Fasten the plastic clip onto your clothing securely to assure good holding power. Note:
The magnet has strong enough power to minimize accidental, unexpected stopping. The
clip should be attached securely to make certain it does not come off. The treadmill will
stop, depending on speed, with a one to two step coast anytime the magnet is pulled off
the console. Use the red Stop / Pause switch in normal operation.
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TO OPERATE TREADMILL
CAUTION: To avoid injury, hold onto the handrails while mounting and dismounting
the treadmill. Hold onto the handrails and place feet on siderails before starting. Step onto
the walking belt only a slowest speed. Always hold on to a handrail or hand bar while
making control changes (incline, speed, etc.). Before operating the console make sure that
the power cord is properly plugged in and the on / off button is on. Attach the magnet end
of the safety key onto the monitor and attach the clip end of the safety key to your clothing
(ie: waistband). If you should slip or fall while exercising the safety key will pull out of the
console, shutting off the treadmill.
Getting started:
Power the treadmill on by plugging it into an appropriate wall outlet, then turn on the power
switch located at the front of the treadmill below the motor hood.
WINDOW DISPLAY
Speed: Displays the current speed from starting at 0.5 mph to 10 mph.
(Display shows M,MI, ML means MPH)
Time: Displays your elapsed workout time in minutes up to 99:59.
Counts down from your preset target time to 0:00 during your workout.
Distance: Displays the distance traveled in miles.
Calories: Displays the cumulative calories burned at any given time during your workout.
Note: This is a rough guide used for comparison of different exercise sessions, which
cannot be used for medical purposes.
Pulse: Displays the user’s current heart rate in beats per minutes during the workout. To
display your heart rate, you must hold both handrails.
Note: This is a rough guide used for comparison of different exercise sessions, which
cannot be used for medical purposes.
Incline: Displays the incline level during your workout from 0 to 12.
Program: Displays the program selected.
Audio System: There is an Audio Input Jack on the front of the console, and built-in
speakers. You may plug any low-level audio source signal into this port.
Audio sources include: MP3 player, iPod, portable radio, CD player or
even a TV or computer.
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Button Function:
:
A > SPEED ▲(FAST):
: Pressing this button increases the speed by 0.1(mph/km). Press
and hold this button for 3 seconds to increase speed rapidly. Press this button during
setting the program to adjust the value (to increase).
:Pressing this button decreases the speed by 0.1(mph/km). Press
B > SPEED ▼(SLOW):
and hold this button for 3 seconds to decrease speed rapidly. Press this button during
setting the program to adjust the value (to decrease).
C > INCLINE ▲(UP):
: Pressing this button increases the incline level by 1. Press and hold
this button for 3 seconds to increase the incline level rapidly. Press this button during
setting the program to adjust the value (to increase).
D > INCLINE ▼(DOWN) : Pressing this button decreases the incline level by 1. Press
and hold this button for 3 seconds to decrease the incline level rapidly. Press this button
during setting the program to adjust the value (to decrease).
E > ENTER: for program setting: Press this button to set Time, Distance, Calorie and and
other functions.
F > PROGRAM: Press to select desired training programs P1 ~ P24, HRC.
G > START: Press to select treadmill speed starting from 0.5/1.0 (mph / km)
H > STOP: Press once during operation to pause, twice to return to ready mode.
Pressing STOP button in the mode returns to ready mode.
I > Speed shortcut key:
:3、6、9 (mph/km) To set the speed rapidly.
:3、6、9 To set the incline rapidly.
J > incline shortcut key:
Treadmill Operation
Putting on the safety key after turning on the power, the treadmill enters the ready mode.
Press the start button to start the treadmill or press PROGRAM button to select the training
mode, normal or manual mode, preset programs (P1~P24) or heart rate control mode.
Manual/Normal Mode: Press start button to start the treadmill or press PROGRAM to
choose programs (P1~P24) or heart rate control mode, in the ready
mode or press ENTER to set the count-down parameters (time,
distance and calorie). Please use SPEED▲ and ▼ to adjust time,
distance and calorie then press ENTER to confirm. The system can
only accept the last parameter entered, for instance, if the last
entered parameter is distance, then parameters entered previously
will be void. Only distance is accepted. Distance will be counted
down, others will be counted up.
Preset time value:
30:00(5:00~99:00) with increment of 1:00.
Preset distance value: 5.00 km/mile (1.00~9.00) with increment of 1.00.
Preset calorie value: 500(10~9990) with increment of 10.
The starting speed is 0.5/1.0(mile/km) with the incline level 0.
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Preset PROGRAM: There are 24 built in programs (P-1~P-24). Press PROGRAM button
to choose program P-1~P-24or press START button to start. The
preset time is (30:00) or press ENTER button to enter time parameter
setting. 30:00(5:00~99:00) with increment of 1:00
HRC:
:This program controls Heart Rate. Please consult doctor or professional training
guide before training. Press PROGRAM to choose H-1.
Press START button to start the training or press ENTER button for setting (time and target
heart rate). Use SPEED▲▼ and INCLINE▲▼ to adjust.
a > Time preset value: 30:00(5:00~99:00) with increment value of 1:00.
b > When target heart rate is not set, default setting will be 116 (60 to 220), value can be
increased or decrease at intervals of 1.
Once started, heart rate detection will control incline to allow heart rate to reach and
maintain set target heart rate.
For example:
When heart rate is lower than target, incline will increase to increase level of workout
raising heart rate. When heart rate reaches target, no changes will be made. When heart
rate is higher than target, incline will decrease to lower heart rate. If heart rate does not
lower and incline is not able to lower any further, The machine will stop to protect user.
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Metric Table
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English Table
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HEART RATE PROGRAMS
The old motto, “no pain, no gain”, is a myth that has been overpowered by the benefits of exercising
comfortably. A great deal of this success has been promoted by the use of heart rate monitors.
With the proper use of a heart rate monitor, many people find that their usual choice of exercise
intensity was either too high or too low and exercise is much more enjoyable by maintaining their
heart rate in the desired benefit range.
To determine the benefit range in which you wish to train, you must first determine your Maximum
Heart Rate. This can be accomplished by using the following formula: 220 minus your age. This will
give you the Maximum Heart Rate (MHR) for someone of your age. To determine the effective heart
rate range for specific goals you simply calculate a percentage of your MHR. Your Heart rate
training zone is 50% to 90% of your maximum heart rate. 60% of your MHR is the zone that burns
fat while 80% is for strengthening the cardio vascular system. This 60% to 80% is the zone to stay
in for maximum benefit.
For someone who is 40 years old their target heart
rate zone is calculated:
220 – 40 = 180 (maximum heart rate)
180 x .6 = 108 beats per minute
(60% of maximum)
180 X .8 = 144 beats per minute
(80% of maximum)
90
So for a 40 year old the training zone would be
108 to 144 beats per minute.
If you enter your age during programming the console will perform this calculation automatically.
After calculating your MHR you can decide upon which goal you would like to pursue.
The two most popular reasons for, or goals, of exercise are cardiovascular fitness (training for the
heart and lungs) and weight control. The black columns on the chart above represent the MHR for a
person whose age is listed at the bottom of each column. The training heart rate, for either
cardiovascular fitness or weight loss, is represented by two different lines that cut diagonally through
the chart. A definition of the lines’ goal is in the bottom left-hand corner of the chart. If your goal is
cardiovascular fitness or if it is weight loss, it can be achieved by training at 80% or 60% respectively,
of your MHR on
a schedule approved by your physician. Consult your physician before participating in any exercise
program.
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RATE OF PERCEIVED EXERTION
Heart rate is important but listening to your body also has a lot of advantages. There are more
variables involved in how hard you should workout than just heart rate. Your stress level, physical
health, emotional health, temperature, humidity, the time of day, the last time you ate and what you
ate, all contribute to the intensity at which you should workout. If you listen to your body, it will tell
you all of these things.
The rate of perceived exertion (RPE), also know as the Borg scale, was developed by Swedish
physiologist G.A.V. Borg. This scale rates exercise intensity from 6 to 20 depending upon how
you feel or the perception of your effort.
The scale is as follows:
Rating Perception of Effort
6 Minimal
7 Very, very light
8 Very, very light +
9 Very light
10 Very light +
11 Fairly light
12 Comfortable
13 Somewhat hard
14 Somewhat hard +
15 Hard
16 Hard +
17 Very hard
18 Very hard +
19 Very, very hard
20 Maximal
You can get an approximate heart rate level for each rating by simply adding a zero to each rating.
For example a rating of 12 will result in an approximate heart rate of 120 beats per minute. Your
RPE will vary depending up the factors discussed earlier. That is the major benefit of this type of
training. If your body is strong and rested, you will feel strong and your pace will feel easier. When
your body is in this condition, you are able to train harder and the RPE will support this. If you are
feeling tired and sluggish, it is because your body needs a break. In this condition, your pace will
feel harder. Again, this will show up in your RPE and you will train at the proper level for that day.
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Email: customerservice@dyaco.ca
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Dyaco Canada Inc. 2014
Parts List and Diagram
KEY NO.
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21~1
21~2
21~6
21~12
21~15
21~16
21~17
21~22
21~24
21~25
21~30
21~31
22
23
25
26
27
28
29
30
31
32
33
35
36
37
40
43
44
45
46
47
48
PART NO. DESCRIPTION
460101
460102
460103
460104
460105
460106
460107
460108
460109
460110
460111
460112
460113
460114
460115
460116
460117
460118
460119
460120
460121~1
460121~2
460121~6
460121~12
460121~15
460121~16
460121~17
460121~22
460121~24
460121~25
460121~30
460121~31
460122
460123
460125
460126
460127
460128
460129
460130
460131
460132
460133
460135
460136
460137
460140
460143
460144
460145
460146
460147
460148
Customer Service 1-888-707-1880
Email: customerservice@dyaco.ca
Q'TY
Main Frame
Frame Base
Incline Bracket
Right Upright
Left Upright
Console Support
Outer Slide
Inner Slide
Handrail Support
Incline Motor
Drive Belt
Motor Bracket
Drive Motor
Running Belt
Running Deck
Front Roller W/Pulley
Rear Roller
Deck Cross Brace
Sliding Tube Spring
Console Assembly
Console Top Cover
Console Outer Cover
Drink Bottle Holder
500m/m_Safety Switch Module W/ Cable
Speaker Grill Anchor
600m/m_Speaker W/Cable
0.5W Amplifier Controller
500m/m_Sound Board W/Cable
Ø3.0 × 10L_Sheet Metal Screw
Ø3.5 × 12L_Sheet Metal Screw
Ø22.2_Console Bracket Anchor
Ø32_Console Bracket Anchor
Anti-Colliding Plug
Metal Tube End Cap
Motor Top Cover
Adjustment Base (L)
Adjustment Base (R)
Speed/Hand Pulse Complex
Incline/Hand Pulse Complex
Breaker
On/Off Switch
Transportation Wheel
Handgrip End Cap
Cushion
PVC Handgrip
Foot Rail
Motor Cover Anchor(D)
30 × 60m/m_Square End Cap
Square Safety Key
Power Socket
3/8" × UNC16 × 7T_Nyloc Nut
Sensor Rack
Power Cord
20
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
2
1
6
2
1
1
6
25
4
2
1
4
1
1
1
1
1
1
1
4
2
6
2
2
5
2
1
1
3
1
1
Dyaco Canada Inc. 2014
49
50
51
52
53
54
55
56
58
59
61
62
63
64
65
66
67
68
69
70
71
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
99
100
102
103
104
105
111
112
113
114
115
116
117
125
460149
460150
460151
460152
460153
460154
460155
460156
460158
460159
460161
460162
460163
460164
460165
460166
460167
460168
460169
460170
460171
460173
460174
460175
460176
460177
460178
460179
460180
460181
460182
460183
460184
460185
460186
460187
460188
460189
460190
460191
460192
460193
460194
460195
460196
460199
4601100
4601102
4601103
4601104
4601105
4601111
4601112
4601113
4601114
4601115
4601116
4601117
4601125
Customer Service 1-888-707-1880
Email: customerservice@dyaco.ca
300m/m_Connecting Wire (White)
1
300m/m_Connecting Wire (Black)
1
100m/m_Connecting Wire (Black)
1
Motor Controller
1
1200m/m_Computer Cable (Upper)
1
1250m/m_Computer Cable (Middle)
1
1200m/m_Computer Cable (Lower)
1
Sensor W/Cable
1
1/2" × UNC12 × 1"_Hex Head Bolt
2
3/8" × UNC16 × 3-1/2"_Hex Head Bolt
1
3/8" × UNC16 × 1-1/2"_Hex Head Bolt
1
3/8" × UNC16 × 3/4"_Hex Head Bolt
4
M8 × P1.25 × 60L_Hex Head Bolt
1
M8 × P1.25 × 12L_Hex Head Bolt
2
5/16" × UNC18 × 3"_Button Head Socket Bolt
2
3/8" × UNC16 × 1-3/4"_Hex Head Bolt
1
5/16" × UNC18 × 1-1/2"_Flat Head Socket Bolt
4
3/8" × UNC16 × 3/4"_Button Head Socket Bolt
2
M8 × P1.25 × 80L_Socket Head Cap Bolt
2
M8 × P1.25 × 25L_Flat Head Countersink Bolt
6
Motor Bottom Cover
1
Ø5 × 16L_Tapping Screw
5
Ø3.5 × 12L_Sheet Metal Screw
2
1/2" × UNC12 × 8.0T_Nyloc Nut
2
3/8" × UNC16 × 7.0T_Nyloc Nut
4
5/16" × UNC18 × 7.0T_Nyloc Nut
4
M8 × P1.25 × 7.0T_Nyloc Nut
1
Ø10 × 2.0T_Split Washer
4
Ø8 × 1.5T_Split Washer
8
Ø5 × 1.5T_Split Washer
4
Ø19 × Ø10 × 1.5T_Flat Washer
2
Ø10 × Ø25 × 2.0T_Flat Washer
4
Ø8 × Ø18 × 1.5T_Flat Washer
4
Ø50 × Ø13 × 3T_Nylon Washer (B)
2
Ø24 × Ø10 × 3T_Nylon Washer (A)
4
Ø25 × Ø20 × Ø16 × Ø5 × 4.5H × 1.1T_Concave Washer
8
M5_Star Washer
4
Ø5 × 19L_Tapping Screw
1
13L_Wrench
1
Ø4 × 12L_Sheet Metal Screw
12
Belt Guide
2
Ø5 × 16L_Tapping Screw
24
Nylon Washer
2
Cylinder
1
M8 × P1.25 × 50L_Flat Head Countersink Bolt
2
5/16" × UNC18 × 1/2"_Hex Head Bolt
8
Ø8 × Ø18 × 1.5T_Flat Washer
8
Combination M5 Allen Wrench & Phillips Head Screw Driver
1
M6 (66 × 86)_L Allen Wrench
1
Lubricant
1
Adjustment Foot Pad
2
Ø3.5 × 16L_Tapping Screw
5
Wire Tie Mount
5
Top Motor Cover Plate
1
1000m/m_Speed Adjustment Switch W/Cable(Upper)
1
1000m/m_Incline Adjustment Switch W/Cable(Upper)
1
Ø3 × 10L_Sheet Metal Screw
2
400m/m_Console Ground Wire
1
5/16" × UNC18 × 3/4"_Button Head Socket Bolt
8
21
Dyaco Canada Inc. 2014
128
135
140
151
154
162
163
4601128
4601135
4601140
4601151
4601154
4601162
4601163
Customer Service 1-888-707-1880
Email: customerservice@dyaco.ca
M5 × P0.8 × 10L_Phillips Head Screw
Ø3 × 75L_Sheet Metal Screw
Ø4 × 19L_Sheet Metal Screw
400m/m_Audio Cable
1000m/m_Ground Wire
Controller Back Plate
Ø3 × 8L_Sheet Metal Screw
22
4
2
4
1
1
1
2
Dyaco Canada Inc. 2014
Parts Diagram
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Dyaco Canada Inc. 2014
General Maintenance
BELT ADJUSTMENTS:
Treadbelt Tension Adjustment - Belt tension is not critical for most users. It is very important for
joggers and runners in order to provide a smooth, steady running surface. Adjustment must be
made from the right side of the rear roller in order to adjust tension with the 6 mm Allen wrench
provided in the parts package. The adjustment bolt is located at the end of the right side rail as
noted in diagram below.
Tracking /
Tension
Adjustment
Tracking / Tension
Adjustment
Note: Adjustment is through small hole in end cap.
Tighten the rear roller only enough to prevent slippage at the front roller. Turn the treadbelt
tension adjusting bolt in increments of 1/4 turn and inspect for proper tension.
When an adjustment is made to the belt tension, you must also make a tracking
adjustment to compensate for the change in belt tension. This is accomplished by turning both
the tension and tracking Allen bolts an equal amount. This adjustment should be made by
turning both bolts clockwise by no more than a 1/4 turn at a time.
DO NOT OVERTIGHTEN – Over tightening will cause belt damage and premature bearing
failure.
TREADBELT TRACKING ADJUSTMENT:
The performance of your treadmill is dependent on the frame running on a reasonably level
surface. If the frame is not level, the front and back roller cannot run parallel, and constant belt
adjustment may be necessary.
The treadmill is designed to keep the treadbelt reasonably centered while in use. It is normal for
some belts to drift near one side while the belt is running with no one on it. After a few minutes of
use, the treadbelt should have a tendency to center itself. If, during use, the belt continues to
move toward one side, adjustments are necessary.
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Dyaco Canada Inc. 2014
TO SET TREADBELT TRACKING:
A 6 mm Allen wrench is provided to adjust the rear roller. Make tracking adjustments from the
left and the right side. Set belt speed
at approximately 2 to 3 mph. A small
adjustment can make a dramatic
difference. Turn the bolt only a 1/4
turn and wait a few minutes for the
belt to adjust itself. Continue to make
1/4 turns until the belt stabilizes in the
center of the running deck. The belt
may require periodic tracking
adjustment depending on use and
walking/running characteristics. Some
users will affect tracking differently.
Expect to make adjustments as required to center the treadbelt. Adjustments will become less of
a maintenance concern as the belt is used. Proper belt tracking is an owner responsibility
common with all treadmills.
ATTENTION: DAMAGE TO THE RUNNING BELT RESULTING FROM IMPROPER TRACKING /
TENSION ADJUSTMENTS IS NOT COVERED UNDER THE WARRANTY.
BELT / DECK LUBRICATION:
Do not lubricate with other than Everlast approved lubricant. Your treadmill comes with one
tube of lubricant and extra tubes can be ordered directly from Everlast. There are
commercially available lube kits, but the only one currently approved by Everlast is
Lube-N-Walk. These kits come with an application wand that makes applying the
lubrication easier. Keeping the deck lubricated at the recommended intervals ensures
the longest life possible for your treadmill. If the lubricant dries out, the friction between
the belt and deck rises and places undue stress on the drive motor, drive belt and
electronic motor control board, which could result in catastrophic failure of these
expensive components. Failure to lubricate the deck at regular intervals may void the
warranty.
The deck comes pre-lubricated and subsequent lubrication should be performed every
180 hours of use. To lubricate the deck with the tube of lubricant supplied it will be
necessary to loosen the walking belt. Using the 6 mm allen wrench supplied, loosen the
two rear roller adjustment bolts -- located in the rear end caps – enough to get your hand
under the belt (5 –10 turns). Make sure to loosen both bolts the same amount of turns
and also remember how many turns, because when finished you will need to tighten the
bolts back to the point they were before.
Once the belt is loose, wipe the deck with a clean lint free cloth to remove any dirt. Apply
the whole tube of lubricant onto the deck surface about 18 inches from the motor cover.
Squeeze out the contents of the tube across the deck (parallel to the motor cover) in
about a one-foot long line, like toothpaste on a toothbrush. The one-foot line should be in
the middle of the deck at approximately equal distance from both side edges of the belt.
You want the lubricant to be applied about the spot that your feet would hit the belt as you
are walking. This should be about 18 inches from the motor cover, but you may want to
walk on the treadmill before loosening the belt to note where your feet land on the belt. If
you mostly run on the treadmill, the spot where your feet land may be different from
walking. Once the lubricant is applied, tighten the rear roller bolts the same amount of turns as
when you loosened them. Run the treadmill at about 6 mph without walking on it for
about a minute or two to make sure the belt stays in the middle of the deck. If the belt
tracks to one side then follow the belt tracking instructions to remedy. Now the deck is
lubricated and you should walk, not run, on the treadmill immediately for at least 5
minutes to ensure the lubricant is evenly distributed. If you purchase a Lube-N-Walk kit,
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Dyaco Canada Inc. 2014
follow the instructions that come with it to apply the lubrication.
General Maintenance
WARNING: Always unplug your treadmill prior to cleaning in order to avoid
electrical hazard or shock.
Belt and Bed - Your treadmill uses a very high-efficient low-friction bed. Performance
is maximized when the bed is kept as clean as possible. Use a soft, damp cloth or
paper towel to wipe the edge of the belt and the area between the belt edge and
frame. Also reach as far as practical directly under the belt edge. This should be done
once a month to extend belt and bed life. Use water only - no cleaners or abrasives. A
mild soap and water solution along with a nylon scrub brush will clean the top of the
textured belt. Allow to dry before using.
Belt Dust - This occurs during normal break-in or until the belt stabilizes. Wiping
excess off with a damp cloth will minimize buildup.
General Cleaning - Dirt, dust, and pet hair can block air inlets and accumulate on the
running belt. On a monthly basis, vacuum underneath your treadmill to prevent buildup.
Once a year, you should remove the black motor hood and vacuum out dirt that may
accumulate. UNPLUG POWER CORD BEFORE THIS TASK.
Cleaning metal surfaces may be accomplished by using a soft cotton or terry cloth rag
with a light application of car wax. Do not use aerosol sprays or pump bottles as they
may deposit wax upon the walking or computer surface. Under no circumstances are
you to use ammonia, oils, silicones, or any other compounds on the rubberized walking
surface. The use of such materials may cause serious injury to the body and/or
deteriorate the performance of the walking surface. Only clean the rubberized walking
surface with a damp cloth (water only). From time-to-time the computer surface may
collect dust or finger prints. The use of harsh chemicals will destroy the protective
coating and cause a static build up that will damage the components. This surface may
be cleaned with specially prepared chemicals found in most computer supply stores
especially made for anti-static surfaces. It is strongly recommended that you purchase
such a cleaning compound.
TREADMILL LUBRICATION
Your treadmill should require little maintenance other then periodically applying lubricant.
Lubricating under the treadbelt will ensure superior performance and extend its life expectancy.
HOW TO CHECK IF THE TREADBOARD REQUIRES LUBRICATION
Lift one side of the treadbelt and feel the top surface of the treadboard
If the surface is (slick) to the touch, then no further lubrication is required
If the surface is dry to the touch, apply one packet of lubricant or half of the bottle of lubricant.
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Dyaco Canada Inc. 2014
RESET SWITCH RESETTING
If your treadmill looses power or will not start, check the reset switch located on the front
of the motor cover.
If the white tab of the reset switch is not showing then the reset switch has not been
tripped.
If the white tab of the reset switch is showing, the reset switch has tripped.
To reset the reset switch:
Remove the safety clip on console.
Press white tab of the reset switch in until it snaps back into place.
If the reset switch continues to trip - see treadbelt adjustment and treadbelt lubrication
SPEED SENSOR ADJUSTMENT
If the monitor does not display speed or distance the speed sensor and magnet may be
misaligned.
Note: Always unplug your treadmill prior to cleaning in order to avoid electrical
hazard or shock.
Follow these steps to check and realign.
Remove the motor cover
Check the spacing and alignment between the magnet on the right side of the front roller
and the speed sensor on the frame. The spacing must be 1/8”.
Loosen screw and slide speed sensor in or out of clamp.
Retighten screw and replace the motor cover.
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Dyaco Canada Inc. 2014
Service Checklist – Diagnosis Guide
Before contacting your dealer for aid, please review the following information. It may save you both time and
expense. This list includes common problems that may not be covered under the treadmill’s warranty.
PROBLEM
SOLUTION/CAUSE
1. Tether cord not in position.
2. Circuit breaker on front grill
tripped. Push circuit breaker in
until it locks.
3. Plug is disconnected. Make sure plug is firmly
pushed into AC household wall outlet.
4. Household circuit breaker may be tripped.
5. Treadmill defect. Contact your dealer.
Display does not light.
Tread-belt does not stay centered Treadmill
belt hesitates when walk or run on.
The user may be walking while favoring or putting
more weight on either the left or right foot. If this
walking pattern is natural, track the belt slightly offcenter to the side opposite from the belt
movement. See General Maintenance section on
Treadbelt Tension. Adjust as necessary.
Motor is not responsive after pressing
start.
Contact the service department
Treadmill will only achieve
approximately 18 kph (12 mph) but
shows higher speed on display.
This indicates motor should be receiving power to
operate. Low AC voltage to treadmill. Do not use an
extension cord. If an extension cord is required it
should be as short as possible and heavy duty
16 gauge minimum. Low household voltage. Contact an
electrician or your dealer. A minimum of 120 volt AC
current is required.
Tread-belt stops quickly/ suddenly when
tether cord is pulled.
High belt/deck friction. See General Maintenance
section on lubrication.
Treadmill trips on board 15 amp circuit.
High belt/deck friction. See General Maintenance.
Computer shuts off when console is
touched (on a cold day) while
walking/running.
Treadmill may not be grounded. Static electricity is
“crashing” the computer. Refer to Grounding
Instructions.
House circuit breaker trips, but not the
treadmill circuit breaker.
Need to replace the house breaker with a “High Inrush current” type breaker.
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Dyaco Canada Inc. 2014
Troubleshooting
I. Engineering Mode
Remove the safety key and reinsert it after pressing the ENTER and STOP buttons together to
enter the engineer mode. Press the ENTER button once to select roller diameter (60), km or
miles, speed (0.5mph to 10mph) and incline (12). Press FAST button and SLOW button to change
the value. Press the START button to finish. The treadmill begins to calibrate itself and will leave
the engineering mode when the operation is completed.
II. What to do when error occurs
1. E0: Safety key is not inserted
2. E1: Missing speed signal
To clear: Check and make sure that speed signal connector is properly connected.
3. E2: Overloaded
To clear: Press the power switch to the OFF position and then back ON to clear the error
message.
4. Er: Incline motor error (in the incline window)
To clear: Press the power switch to the OFF position and then back ON to clear the error
message.
5. E4: Motor error
To clear: Check and make sure that motor cable is well connected and the power is stable.
Resume power to clear error message.
6. E6: Insufficient of power
To clear: Check if voltage is too low or power transistor has been damaged. Replace power
transistor if necessary.
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Dyaco Canada Inc. 2014
Training guidelines
Exercise
Exercise is one of the most important factors in the overall health of an individual. Listed among its
benefits are:
Increased capacity for physical work (strength endurance)
Increased cardiovascular (heart and arteries/veins) and respiratory efficiency
Decreased risk of coronary heart disease
Changes in body metabolism, e.g. losing weight
Delaying the physiological effects of age
Physiological effects, e.g. reduction in stress, increase in self-confidence, etc.
Basic Components of Physical Fitness
There are four all encompassing components of physical fitness and we need to briefly define
each and clarify its role.
Strength is the capacity of a muscle to exert a force against resistance. Strength contributes to
power and speed and is of great importance to a majority of sports people.
Muscular Endurance is the capacity to exert a force repeatedly over a period of time, e.g. it is
the capacity of your legs to carry you 10 Km without stopping.
Flexibility is the range of motion about a joint. Improving flexibility involves the stretching of
muscles and tendons to maintain or increase suppleness, and provides increased resistance to
muscle injury or soreness.
Cardio-Respiratory Endurance is the most essential component of physical fitness. It is the efficient
functioning of the heart and lungs
Aerobic Fitness
The largest amount of oxygen that you can use per minute during exercise is called your maximum
oxygen uptake (MVo2). This is often referred to as your aerobic capacity.
The effort that you can exert over a prolonged period of time is limited by your ability to deliver
oxygen to the working muscles. Regular vigorous exercise produces a training effect that can
increase your aerobic capacity by as much as 20 to 30%. An increased MVO2 indicates an
increased ability of the heart to pump blood, of the lungs to ventilate oxygen and of the muscles to
take up oxygen.
Anaerobic Training
This means “without oxygen” and is the output of energy when the oxygen supply is insufficient to
meet the body’s long term energy demands. (For example, 100 meter sprint).
The Training Threshold
This is the minimum level of exercise which is
required to produce significant improvements in any
physical fitness parameter.
Progression
As your become fitter, a higher intensity of exercise is required to create an overload and therefore
provide continued improvement
Overload
This is where you exercise at a level above that which can be carried out comfortably. The intensity,
duration and frequency of exercise should be above the training threshold and should be gradually
increased as the body adapts to the increasing demands. As your fitness level improves, so the
training threshold should be raised.
Working through your program and gradually increasing the overload factor is important.
Specificity
Different forms of exercise produce different results. The type of exercise that is carried out is
specific both to the muscle groups being used and to the energy source involved.
There is little transfer of the effects of exercise, i.e. from strength training to cardiovascular fitness.
That is why it is important to have an exercise program tailored to your specific needs.
Reversibility
If you stop exercising or do not do your program often enough, you will lose the benefits you have
gained. Regular workouts are the key to success.
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Dyaco Canada Inc. 2014
Warm Up
Every exercise program should start with a warm up where the body is prepared for the effort to
come. It should be gentle and preferably use the muscles to be involved later.
Stretching should be included in both your warm up and cool down, and should be performed after
3-5 minutes of low intensity aerobic activity or callisthenic type exercise.
Warm Down or Cool Down
This involves a gradual decrease in the intensity of the exercise session. Following exercise, a large supply of
blood remains in the working muscles. If it is not returned promptly o the central circulation, pooling of blood
may occur in the muscles
Heart Rate
As you exercise, so the rate at which your heart beat also increases. This is often used as a measure of the
required intensity of exercise. You need to exercise hard enough to condition your circulatory system, and
increase your pulse rate, but not enough to strain your heart.
Your initial level of fitness is important in developing an exercise program for you. If you are starting off, you
can get a good training effect with a heart rate of 110-120 beats per minute(BPM). If you are fitter, you will
need a higher threshold of stimulation.
To begin with, you should exercise at a level that elevates your heart rate to about 65 to 70% of your
maximum. If you find this is too easy, you may want to increase it, but it is better to lean on the conservative
side.
As a rule of thumb, the maximum heart rate is 220 minus your age. As you increase in age, so your heart, like
other muscles, loses some of its efficiency. Some of its natural loss is won back as fitness improves.
The following table is a guide to those who are “starting fitness”.
Age
25
30
35
40
45
50
55
60
65
Target heart Rate
10 Second Count
23
22
22
21
20
19
19
18
18
Beats per Minute
138
132
132
126
120
114
114
108
108
Pulse Count
The pulse count(on your wrist or carotid artery in the neck, taken with two index fingers)is done for ten
seconds, taken a few seconds after you stop exercising. This is for two reasons: (a) 10 seconds is long
enough for accuracy, (b) the pulse count is to approximate your BPM rate at the time you are exercising. Since
heart rate slows as you recover, a longer count isn’t as accurate.
The target is not a magic number, but a general guide. If you’re above average fitness, you may work quite
comfortably a little above that suggested for your age group.
The following table is a guide to those who are keeping fit. Here we are working at about 80% of maximum.
Age
25
30
35
40
45
50
55
60
65
Target heart Rate
10 Second Count
Beats per Minute
26
156
26
156
25
150
24
144
23
138
22
132
22
132
21
126
20
120
Don’t push yourself too hard to reach the figures on this table. It can be very uncomfortable if you overdo it. Let
it happen naturally as you work through your program. Remember, the target is a guide, not a rule, a little
above or below is just fine.
Two final comments:(1) don’t be concerned with day to day variations in your pulse rate, being under pressure
or not enough sleep can affect it;(2) your pulse rate is a guide, don’t become a slave to it.
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Dyaco Canada Inc. 2014
Endurance Circuit Training
Cardiovascular endurance, muscle, strength, flexibility and coordination are all necessary for maximum
fitness. The principle behind circuit training is to give a person all the essentials at one time by going through
your exercise program moving as fast as possible between each exercise. This increases the heart rate and
sustains it, which improves the fitness level. Do not introduce this circuit training effect until you have reached
an advanced program stage.
Body Building
Is often used synonymously with strength training The fundamental principal here is OVERLOAD. Here, the
muscle works against greater loads than usual. This can be done by increasing the load you are working
against.
Patronization
This is the term used to vary your exercise program for both physiological and psychological benefits. In your
overall program, you should vary the workload, frequency and intensity. The body responds better to variety
and so do you. In addition, when you feel yourself getting “stale’, bring in periods of lighter exercise to allow the
body to recuperate and restore its reserves. You will enjoy your program more and feel better for it.
Muscle Soreness
For the first week or so, this may be the only indication you have that you are on an exercise program. This, of
course, does depend on your overall fitness level. A confirmation that you are on the correct program is a very
slight soreness in most major muscle groups. This is quite normal and will disappear in a matter of days.
If you experience major discomfort, you may be on a program that is too advanced or you have increased your
program too rapidly.
If you experience PAIN during or after exercise, your body is telling you something.
Stop exercising and consult your doctor.
What to Wear
Wear clothing that will not restrict your movement in any way while exercising. Clothes should be light enough
to allow the body to cool. Excessive clothing that causes you to perspire more than you normally would while
exercising, gives you no advantage. The extra weight you lose is body fluid and will be replaced with the next
glass of water you drink. It is advisable to wear a pair of gym or running shoes or “sneakers”.
Breathing during Exercise
Do not hold your breath while exercising. Breathe normally as much as possible. Remember, breathing
involves the intake and distribution of oxygen, which feeds the working muscles.
Rest periods
Once you start your exercise program, you should continue through to the end. Do not break off halfway
through and then restart at the same place later on without going through the warm-up stage again.
The rest period required between strength training exercises may vary from person to person. This will depend
mostly on your level of fitness and the program you have chosen. Rest between exercises by all means, but
do not allow this to exceed two minutes. Most people manage with half minute to one minute rest periods
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STRETCHING
Stretching should be included in both your warm up and cool down, and should be performed after 3-5
minutes of low intensity aerobic activity or callisthenic type exercise. Movements should be performed slowly
and smoothly, with no bouncing or jerking. Move into the stretch until slight tension, not pain, is felt in the
muscle and hold for 20-30 seconds. Breathing should be slow, rhythmical and under control, making sure
never to hold your breath.
HEAD ROLLS
SHOULDER LIFTS
Rotate your head to the right for one count, feeling
the stretch up the left side of your neck. Next rotate
your head back for one count, stretching your chin to
the ceiling and letting your mouth open. Rotate your
head to the left for one count, and finally, drop your
head to your chest for one count.
Lift your right shoulder up toward your ear
for one count. Then lift your left shoulder
up for one count as you lower your right
shoulder.
SIDE STRETCHES
QUADRICEPS STRETCH
Open your arms to the side and continue lifting
them until they are over your head. Reach your
right arm as far upward toward the ceiling as
you can for one count. Feel the stretch up
your right side. Repeat this action with your
left arm.
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With one hand against a wall for balance,
reach behind you and pull your right foot up.
Bring your heel as close to your buttocks as
possible. Hold for 15 counts and repeat with
left foot up.
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INNER THIGH STRETCH
TOUCHES
Sit with the soles of your feet together with your
knees pointing outward. Pull your feet as close
Into your groin as possible. Gently push your
knees towards the floor. Hold for 15 counts.
Slowly bend forward from your waist, letting
your back and shoulders relax as you stretch
toward your toes. Reach down as far as you
can and hold for 15 counts.
HAMSTRING STRETCHES
CALF / ACHILLES STRETCH
Sit with your right leg extended. Rest the sole of
your left foot against your right inner thigh. Stretch
your toe as far as possible. Hold for 15
counts. Relax and then repeat with left leg
extended.
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Lean against a wall with your left leg in front
of the right and your arms forward. Keep toward
your right leg straight and the left foot on the
floor then bend the left leg and lean forward
by moving your hips toward the wall. Hold, then
repeat on the other side for 15 counts.
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Dyaco Canada Inc. 2014
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